Have you ever tried to be sly and sneak some food your family typically doesn’t like or hasn’t tried into a meal without them knowing? If you have kids or picky eaters in your house, I’m sure you have. It is hard when the foods we should be eating conflict with our taste buds. Maybe it is a matter of trying a new cooking technique or flavor combination. Often I have luck trying new things at a restaurant first, then get adventurous with it at home.

Recently I overheard Russ Branson retelling a story that I love about his wife Caryn’s buffalo meatballs. Excuse me if I miss some of the details, but as I remember it; in an effort to feed her family the best quality food, Caryn lovingly prepared a fairly large batch of meatballs made of buffalo meat. When Russ happened to mention the meat of choice, their kids flat out refused to eat the buffalo (I believe it was out of love for the animal) and the kids and Caryn ended up in tears; all leaving Russ to polish off a great number of meatballs all on his own! It’s funnier when he tells it, trust me.

In my house when I try to be sneaky, you can bet at least one member of my family catches on. But this doesn’t stop me. Recently I did a little experiment. Word on the Paleo street is that liver is the new super food. Everywhere you turn there is a blog about the benefits of adding liver to your diet. My first reaction? UGH!! You seriously want me to eat liver?! Well luckily I got some awesome advice from Paleo Hero, Chris Kresser. Since I had an aversion to liver as many of you may have, Chris suggested to me that I buy pastured, grass-fed liver and freeze it for two weeks. Once frozen, chop the liver into small pill size pieces and store in freezer. Each day, grab a handful of your frozen “pills” and take them just as you would a vitamin. Viola! Now you get all the benefits of liver without the taste. Easy Peasy! But I mentioned a family experiment, didn’t I? Time to come clean, because actually they don’t know it but my family all ate liver too.

Simply put, we were having hamburgers and I chopped up a bunch of frozen liver and tossed it in to the ground beef, along with a bunch of spices & herbs to help mask the liver flavor. As I expected, Addie was on to me. Although Rick and Luke gobbled up the burgers without notice, Miss Addie noticed the burgers tasted “funny”. Luke simply said, “I think they are delicious” and she shrugged and cleaned her plate. Success! Now maybe I allowed a little more ketchup on those burgers than normal, I had to weigh the pros of the liver vs the cons of the ketchup and liver won.

Next time you are making meatloaf, meatballs, burgers or taco meat- toss in just a little bit of liver and see how it goes. Maybe it will be an acquired taste and you can increase the amount over time. Or heck, maybe you love liver and can share some of your favorite recipes with us.

Was there ever a time you tried a food you didn’t think you liked and ended up changing your opinion? Or better yet, tell us how you’ve tricked YOUR family and friends!

Here is some food for thought:

A popular objection to eating liver is the belief that the liver is a storage organ for toxins in the body. While it is true that one of the liver’s role is to neutralize toxins (such as drugs, chemical agents and poisons), it does not store these toxins. Toxins the body cannot eliminate are likely to accumulate in the body’s fatty tissues and nervous systems. On the other hand, the liver is a is a storage organ for many important nutrients (vitamins A, D, E, K, B12 and folic acid, and minerals such as copper and iron). These nutrients provide the body with some of the tools it needs to get rid of toxins.

Remember that it is essential to eat meat and organ meats from animals that have been raised on fresh pasture without hormones, antibiotics or commercial feed. Pasture-raised animal products are much higher in nutrients than animal products that come from commercial feedlots. For example, meat from pasture-raised animals has 2-4 times more omega-3 fatty acids than meat from commercially-raised animals.

-Chris Kresser

Weekly Recipe

Chicken Liver Pate (www.balancedbites.com)

1 lb chicken liver (you can try other liver if you like- select the darkest livers that you can find as lighter-colored livers are less healthy.)
1 small onion (or 1/2 of a large onion), chopped
1/2 cup red wine (or you can try balsamic vinegar if you don’t want to use or don’t have red wine)
2-4 cloves garlic, crushed
1 teaspoon dijon mustard
1 sprig fresh rosemary
2 sprigs of fresh thyme
1 Tbsp fresh lemon juice
1/2 cup butter (I like Kerrygold)
Sea salt (I like Redmond Real Salt)
2 tablespoons cracked black pepper (optional)

Sauté the liver and onions in a couple of tablespoons of the butter until the livers are browned and the onions are tender. Add wine, garlic, mustard, herbs and lemon juice and cook uncovered until most of the liquid has gone. Transfer the mixture into a food processor and blend to a smooth paste along with the rest of the butter 1Tbsp at a time until it reaches a smooth, creamy consistency – you don’t want it to be crumbly. Add salt to taste. Put pate in a shallow dish to refrigerate before serving. (optional) Press cracked pepper onto the top of it or garnish with a sprig of fresh thyme or rosemary. Enjoy spread on celery, carrots, cucumbers, peppers or any other veggies you want to dip!

May 16, 2012 WOD

Snatch 1 rep max in 20 mins

Then:

Burpee over the box x 20 (men: 24″; women: 20″)
Row 1km
Burpee over the box x 20 (men: 24″; women: 20″)

Just this past week I saw that cherries made their seasonal debut at the local farmers market, this got me thinking that my favorite season for fruits is just around the corner.  Once these fruits start to show up I have a tendency to choose them over veggies at any given opportunity, turning me into a fruit-a-holic.

This can become dangerous and work against the goals that many of us have set for ourselves. In the Paleo Workshop we discussed how important it is to become more insulin sensitive and to have our bodies get the most out of the foods that we eat. Fruits become a problem when chosen over veggies because they cause a much larger insulin spike.

Imagine your digestive system as a fire: Protein would be looked at like a log, giving you a slow steady burn. Veggies can be looked at like kindling, they get the fire going but burn much quicker than protein. Fruit is seen as sawdust or newspaper, it gets burned up fast, leaving you with a quick boost but no lasting energy. This is one reason that we say to choose fruit as a post workout option in combination with protein and to  keep it at a minimum throughout the rest of the day.

If you are somebody that tends to choose fruit over veggies, why do you do it?

Weekly Recipe

Spicy Paprika Roasted Carrots

Carrots, as many as you want to prepare
Sea salt, to taste
Fresh ground black pepper, to taste
Smoked hot Spanish paprika, to taste

Preheat oven to 425 degrees F. Line a baking sheet with aluminum foil. Peel carrots and cut to even lengths. Cut carrots in half and if your carrots are large, cut them into fourths. The important thing is to get them into relatively even pieces so they cook evenly. Drizzle carrots with extra virgin olive oil, season with salt, pepper, and paprika. Taste and adjust seasoning as desired.  Roast carrots for 20 – 25 minutes, until they start to caramelize slightly on the tops. We like them best when they’re still slightly firm and lightly caramelized.  Serve hot. They’re great the next day cold, too.

May 9, 2012 WOD

Row 1 minute for calories
Kettlebell swings for 30 seconds (Men: 24kg; Women: 16kg)
Burpee for 30 seconds
Rest for 2 minutes

5 rounds

When I saw Beth post on Facebook that she was looking for buddies to do a Whole 30 right after our Paleo Primer Workshop, I hesitated. During the workshop I opened my mouth and offered to an accountibilibuddy to anyone in need. I wanted to keep the momentum going and be sure she had a good group supporting her so I jumped on board the Whole 30 Paleo Challenge, really with no thought other than helping you all out with some encouragement and meal ideas.

A few days in, I was chatting with a very close friend about some stressful things going on in my life and she called me out. “I see on Facebook that you are doing a Whole 30. Do you REALLY think NOW is the time to be taking on something else in addition to all you have your plate?” <Pause> This got me thinking. Was she right? Something like a Whole 30 can be taxing, but I was a seasoned veteran and this wasn’t a huge deviation from my daily diet anyway. I took a second to look back over the few days I had already invested and reflected on how I felt it was going. Was I more stressed because of the Whole 30?  No, actually this was exactly what I needed right now.

You have heard me talk about the effects of poor sleep (do I need to remind you I have a newborn?) and stress (at an all time high) on the body. These factors alone make us incredibly insulin resistant. I’m not sure about you, but when I’m not sleeping well and am stressed, I eat sugar. If ever there was a time I should be focusing on eating the best quality food I can, it is now, under these conditions. Perfect timing in my book.

I reflect now and realize although from the outside it may look as if I’m taking on too much, I challenge that. Although it was not my original intent, it so happened that this Whole 30 has forced me to stop, take a breath, and put myself first. I am taking care of me, exactly as I should be.

What are you doing to take care of you? Here’s an idea, join us on Facebook at Whole 30 Paleo Challenge! It’s not too late, we’ve got new folks starting everyday!

Weekly Recipe

Jicama Salad (www.simplyrecipes.com)

1 large jicama (about 1 1/2 pounds), peeled, then julienned or cubed
1/2 red bell pepper, finely diced
1/2 yellow bell pepper, finely diced
1/2 green bell pepper, finely diced
1/2 cup chopped red onion
1/2 a large cucumber, seeded, chopped
1 navel orange, peel cut away, sliced crosswise, then each round quartered
1/2 cup chopped fresh cilantro
1/3 cup lime juice
Pinch of cayenne
Pinch of paprika
Salt
1/2 avocado chopped
2 Tbsp olive oil

Toss together the jicama, bell peppers, red onion, cucumber, orange, and cilantro in a large serving bowl. Pour lime juice over all. Sprinkle with a pinch of cayenne and paprika. Season generously with salt. Let sit a half an hour before serving. Serves 4.

May 2, 2012 WOD

High-bar back squat
1X8 @ 65%
1X8 @ 70%
1X8 @ 75%
1X8 @ 80%

Then:

Squat Clean x 8 (men: 95lbs; women: 65 lbs)
Burpee, lateral over bar x 8

As many rounds as possible in 8 minutes

Last week we held our Paleo Workshop where we gave a lot of information on how to jump start a Paleo lifestyle. Each participant was given a 30 day meal plan, a list of items to stock their pantry with, almost 30 recipes, and a list of common mistakes. Possibly one of the biggest tips was to find an accountabilibuddy and to share your goals with others. Since attending the workshop several people took this to heart and decided to begin a 30 day journey. If you are looking to make some changes in your diet, big or small I encourage you to join in too.

Even if you can only commit to changing one meal a day, those changes can still help, just try to commit for a solid 30 days. However, if you feel like you want to jump straight in with both feet DO IT!

To keep up with what people are eating, how they are feeling or just want to show and receive support check out the Facebook group “Whole 30 Paleo Challenge”. Or feel free to share your thoughts here in the comments.

Weekly Recipe

Barbeque Rub

4 tbsp kosher salt
4 tbsp paprika
2 tbsp black pepper
2 tbsp garlic powder
2 tsp onion powder
1 tsp ground celery seed
1 tsp dried oregano
1 tsp chipotle powder

Combine all ingredients in an airtight container. Rub generously on chosen cut of meat, cook and enjoy.

April 25, 2012 WOD

Practice handstands for 15 minutes

Then:

Power Clean for 20 seconds (Men: 135lbs; Women 95lbs)
Rest for 10 seconds
Clapping pushup for 20 seconds
Rest for 10 seconds

8 rounds

With the Paleo Primer Workshop tonight (register here if you haven’t yet- there is still space!) I got to thinking about this post from last year. So much of our continued success is based on having people inspire us and hold us accountable. Tonight you will have the opportunity to set yourself up for success by making a commitment to your health and surround yourself with like-minded individuals all there to help you succeed. Use this chance you are being given to your full advantage. Decide NOW, once and for all to be better and do better, together!

Are You A Loser?

I am finding myself surrounded lately with temptation. It is there everyday, starring me in the face; challenging my will power, my commitment to health. Will I prevail? YES! Why? Because I am inspired by the “losers” in my life.

It’s the same old thing we all go through this time of year. The sun comes out, we start shedding the layers of winter clothes and hopefully the winter pounds as well. With the thought of beaches, boats, and bikinis right around the corner, most of us realize it time to get focused…on becoming a loser!

Many of my friends and family have listened to my enthusiastic dialogue regarding paleo living and CrossFit fitness. I have converted a few, others remain skeptical. The ones who have listened have seen real results, inspiring results; combined they have lost hundreds of pounds, and gained years of health. Many of them have thanked me for providing the tools and motivation to stay on track and become a loser. But they deserve the credit, not me. They did the WORK! It is to them that I say thank you. Thank you for believing in me, believing in my results, and inspiring me to keep working. Thank you for being willing to take a chance and most importantly believing in yourselves.

We all fall down sometimes, I know I do. But the important thing is to surround yourself with people willing to reach out a hand and pick you back up. It helps me to talk to my friends that have faced the same challenges, read stories of success and inspiration, and really think about what my goals are. There is always a reason to wait, to put off today what you can do tomorrow, right? To that I say, NO MORE EXCUSES! Tough love reality check; the world does not revolve around you. You are not the only one who is busy, tired, stressed, or doesn’t like to cook. Make the decision to be better and do better…TODAY!

Oh by the way…hey you, temptation…you can take a hike! I am focused, I am ready and my losers have got my back!! Bring on the bikini!

Are you ready to be a loser too? What are you waiting for? You don’t have to walk alone…

Weekly Recipe

Tender Prime Rib Roast with Mushroom and Bacon Saute ( from www.marksdailyapple.com)

For a 3 – 4 pound standing rib roast, rub the entire outside with:
1 1/2  teaspoons ground black pepper
2 teaspoons kosher salt
1 teaspoon sweet paprika
For a 6-8 pound standing rib roast, add another teaspoon of each seasoning.

Mushroom and Bacon Saute
2 strips of bacon, cut into small pieces
1 shallot, finely chopped
2 portobello mushrooms, thinly sliced
4-6 sprigs fresh thyme

Two hours before cooking, remove the roast from refrigeration.Preheat oven to 450. Position rack in bottom of oven.
Combine salt, pepper and paprika and rub all over the roast. Place the roast, ribs down, on a rack in a roasting pan.Cook for 30 minutes then drop heat to 375 F. Continue cooking at this temperature until meat reaches 120 – 125 F degrees (or higher, for meat that is less rare). As a guideline, assume that once you turn the heat down the meat will need to cook 15 minutes for every pound. However, be careful, because in the last 15 minutes the temp can go from rare to medium quickly, especially if the roast is small.Let the roast rest for 20-30 minutes before carving. While the roast is resting, heat the bacon in a skillet over medium-high heat. After a few minutes add the shallot then the mushrooms. If the bacon is not rendering enough fat, add a little olive oil to the pan. Saute until the mushrooms are soft. Add salt and pepper to taste. Garnish with fresh thyme. Slice the bones away from the roast. Cut the roast into 1/2 – 1-inch slices. Serve the mushrooms bacon sauté on the side.

April 18, 2012 WOD

Deadlift x 3 (men: 155 lbs:women: 105lbs)
Burpee box jump x 3 (24″/20″)
Deadlift x 6
Burpee box jump x 6
Deadlift x 9
Burpee box jump x 9

… continue incrementing reps by 3 every round

As many rounds as possible in 8 minutes

It’s post workout and it’s time to eat! You look through your bag and find some beef jerky or if you’re really prepared maybe a chicken breast. That’s the easy part, but what are you going to do about getting in your veggies and fruit?

If you are somebody that actually has a chicken breast in your bag you probably have some mashed sweet potatoes too. If not, then it’s baby food to the rescue. Plum Organics makes these great portable pouches that come in a variety of blends such as Broccoli & Apple, Blueberry-Pear & Purple Carrot, Pumpkin & Banana, Spinach-Peas & Pear and a few others. Each pouch is just over 4 ounces and comes in a six pack. You can get these at most grocery stores or at Target.

These pouches are extremely convenient. There is no need for refrigeration, utensils, and they are resealable. Now there is no excuse not to get your fruit and veggies in post workout, on the road, or in a major hurry.

Weekly Recipe

Stir Fry Mini Bell Peppers

16 mini bell peppers – multiple colors and cut into thin rings
1 small shallot – cut into small rings
Olive oil
1 Tbsp butter (optional) or coconut oil
Salt and pepper to taste

Drizzle about 1 Tbsp of olive oil in a pan over medium heat. Optional to add butter/coconut with the olive oil.  Add shallot and cook for 1 minute.  Add mini bell peppers, salt and pepper to taste and cook for 5-7 minutes or until starting to soften.  I like to keep them a little crisp. These are great with grilled chicken or fish.

April 11, 2012 WOD

Back Squat
1X10 @ 60%, 1X8 @ 70%, 1X6 @ 75%, 1X4 @ 80% of your 1-rep max
Rest 2-3 min between each set

Then

“Death by Burpee”

With a continuously running clock, complete 1 burpee the 1st minute, 2 burpees the 2nd minute, etc. until you can no longer complete the prescribed number for the minute.

Perform the prescribed burpees all out during each minute (as fast as possible, no pacing). Complete no more than 12 minutes.

We are lucky that we live in an area where local produce and pastured meats are available to us year round. There is a farmer’s market nearly everyday in Placer and surrounding counties.  I have watched the trends in the grocery stores and the farmer’s markets over that past 5 years shift, to include not only more local organic produce, but pastured grain-free animal products. It used to be hard to find pastured chicken and 100% grass-fed meat, but not anymore. With very little effort you can located quality meat, raised only miles from home. But there is one product I have yet to find right here in our backyard, and that is sugar free bacon. Typically the amount of sugar used to cure bacon doesn’t really bother me. It falls in line with that 80/20 rule and I’m happy to give up sugar elsewhere as to still include bacon in my daily life. There are times though when maybe a 30 day sugar free detox is in order, and I’ve said goodbye to bacon. For you Paleo Purists and Whole 30 followers, your day has come. U.S.Wellness Meats has heard your cry and now this pig can fly, right to your doorstep!

U.S. Wellness Meats is the #1 recommended source of pastured, grass-fed, humanely raised meats among the Paleo community. Although we are lucky enough to get many of these products locally, take a look at their site and see if there are any specialty items you just can’t live without!

Want some more local and online resources for our favorite Paleo products? Sign up for the Paleo Primer Workshop Wed. April 18, 7pm and walk away with meal plans. shopping guides, money saving tips, and our favorite resources!

Weekly Recipe

Caramelized Balsamic Onions

3 red onions, thinly sliced
2 T coconut oil or bacon fat
2 t balsamic vinegar
salt & pepper to taste

Preheat to 425. Peel and thinly slice onions. Place on baking sheet or in baking pan, toss with oil or bacon fat, salt & pepper. Roast in oven for 30 minutes until soft, tossing every 10 minutes to keep evenly coated. Once finished, remove from oven, toss with balsamic vinegar and serve.

Make a batch each week when you do you other cooking. If you’ve already got your oven on for something else you are making, toss a pan of these in too just to have them on hand. Add to salads, eggs, veggies, or as a topping on a burger or Meatza. They will quickly become part of your weekly favorites!

April 4, 2012 WOD

Run 200 meters
Kettlebell swings x 25 (men: 24 kg; women: 16 kg
Rest 2 min
5 rounds

Then:

Max hang using false-grip
3 attempts

You go to the store and stock up on fruits and vegetables so that you are prepared for the next several days. Come home and chop up the veggies and put them in a plastic bag, now they are ready anytime you need them. Easy peasy! A day later you find them a bit sad and wilted, two days later and they are halfway to rotten. And yet you think back to the grocery store and all the beautiful bags of colorful pre-cut greens and vegetables that look nearly perfect. What gives?

Vegetables continue to “breathe” after they’ve been harvested: they take in oxygen, and they give off carbon dioxide and ethylene. The rate at which they do this determines how quickly they spoil. Veggies that have been cut up deteriorate even faster that whole veggies. It was once a thought that you could slow down the rate of spoilage if you reduced the amount of oxygen that reached the vegetables. This only worked in part. It turns out that when deprived of oxygen, vegetables begin to draw energy from their own tissues and so start another kind of decay.

Enter the magic plastic bag that manufacturers use. These bags are a special blend of plastic films that allow a slow intake of oxygen and a rapid venting of carbon dioxide and ethylene. Not all vegetables expire at the same rate, so there isn’t just one magic blend of plastic to save all our food. The next time you see these bags just know they’re no ordinary bag.

To help solve this problem you may store veggies in the same environment that you see them in at the grocery store. Make a mental note of what was refrigerated and what wasn’t. You may also choose to prepare the veggies that you know you will be using within the next day. This may be difficult at first to gauge but it’s better that opening a crisper drawer to find soggy zucchini or moldy strawberries.

Weekly Recipe

Seared Sea Scallops with Jalapeno Cream

8 large sea scallops
Juice of 1 small lime (about 2 tablespoons)
Kosher salt and black pepper
Butter
1/2 bottle Frontera Jalapeño-Cilantro Salsa (or 8oz of your favorite spicy salsa)
1/4 cup cream
Sliced avocado
Fresh cilantro, chopped

Rinse the scallops, and place them in a bowl with the lime juice and a liberal sprinkling of salt and pepper. Cover and refrigerate for an hour. Remove the scallops from the marinade and pat dry. Heat a good pat of butter over medium high heat in a saute pan, enough to coat the bottom of the pan.  Add the scallops, making sure that they’re not crowded, which will cause them to steam instead of sear.  If necessary, cook the scallops in two batches. Saute the scallops until they’re browned on one side, about 2-3 minutes. Flip and sear for only 2-3 minutes more. Remove the scallops to a foil-covered plate. Return the pan to the heat and add the salsa. Stir for a couple of minutes to thicken. Reduce the heat to medium-low, and stir in the cream. Cook until heated through and thickened, and season to taste with salt.  Serve the scallops and sauce topped with avocado and cilantro.

*Would be great with shrimp too

March 28, 2012 WOD

Bench press
3 sets of 5 reps

* After each working set of bench press, practice muscle-up transitions (5-8 easy reps), then rest 1-2 mins before your next set

Then:

Run 800 meters, rest 3 minutes
Run 400 meters, rest 90 seconds
Run 200 meters

Paleo Primer Workshop

Where: CrossFit Genesis
When: April 18th, 7-8:30pm
Cost: $25 for members
($15 member family, $35 non-member)

Are you ready to look better naked?

Good News! You still have time to get that bikini body this summer and you can do it by eating more BACON. That’s right folks! Come hang out with us for an evening of back to basic Paleo how-to including:

• Why Paleo? – Because you get to eat lots of BACON!
• What foods to avoid and why – Don’t avoid BACON!
• What CAN I eat? -Did I mention BACON?
• Where do I shop? – Tons of local and online resources on where to buy your BACON.
• Meal plans & shopping lists- It’s really simple, BACON 24/7!

If you don’t like BACON, well…you are wrong!

Come hang out with us anyway. We’ll either convince you to change your mind, or maybe we’ll even talk about some other things you can eat to get yourself looking smok’n HOT this summer. Being serious for a moment, this workshop WILL cover good food choices beyond just bacon, promise!

Don’t go at it alone!

Bring along your friends and family, although this may mean you have to share your bacon with them!

Sign up at the gym or online!

Weekly Recipe

Honey Glazed Chicken and Bacon Bites (KayoticKitchen)

1 pound boneless chicken breasts
20 thin bacon slices
3 tbsp honey
2 tsp coarse mustard
fresh lemon juice

Cut the chicken breasts in thin strips. Not too thin, the bacon has to brown and if the chicken is too thin it’ll get dry before the bacon gets crispy. Wrap the bacon around the chicken strips. Grab a bowl and combine 3 tbsp honey with 2 tsp coarse mustard. Squeeze in some lemon juice. Not too much, about a tbsp or so. I think orange juice will be great, too. Place them in a roasting tray or on a cookie sheet. If you’re afraid of cleaning up, line the tray or sheet with some tin-foil first. Brush the chicken bites with half the marinade. Bake them in a preheated oven at 425F  for 10 to 13 minutes. Until the bacon is crispy. As soon as one side is done, take the tray out of the oven. Flip them over and brush them with the remaining marinade. Put them back in the oven for another 10 to 13 minutes, until the other side is crispy as well. Keep an eye on them.

March 21, 2012 WOD

Back squat
3 sets of 5 reps

Then:

Body weight Deadlift
Burpees
21-15-9

Tick-tock, the dreaded clock. Although a shout out to the season at hand, it is hard to find any spring in our steps these last few days as we “Spring Forward” and are robbed of an hour of precious sleep. These are the times I wish I drank coffee. For those of you who do enjoy your morning java, Paleo-land has been buzzing about “Bulletproof Coffee”.

Take a look at some of the info from their site.

Upgraded Coffee Is Unlike Anything You’ve Tried (and why it’s good for you):

1. It is carefully produced and tested with new and old methods to target the lowest toxin content vs. normal coffee, so you get all the benefits of coffee without the negative health effects.
2. The beans are harvested from a single family-owned estate in Guatemala located 1250 meters above sea level, high enough to produce great coffee.
3. The estate is Passive Organic and the family that owns it does not allow chemicals (herbicides, pesticides, etc.) It is not economical for Central American boutique coffee estates to become certified organic.
4. They are hand picked by experienced coffee harvesters – skilled people who know how to pick only perfectly ripe berries.
5. Most coffee beans are processed by either leaving them in the sun and elements to wither and dry, or by pressing them and letting them ferment (spoil) to remove the outer layer of the bean.  Both of these techniques are known to produce significant levels of mycotoxins as they enhance flavor. Upgraded Coffee beans are mechanically processed right after picking using only clean cold water.  This more expensive process is safer because it dramatically reduces harmful molds or bacteria from impacting your health.
6. The beans are roasted in small batches by the #1 ranked roaster in United States under the strictest conditions.  Roasting the beans enhances their antioxidant capacity and flavor to provide you with a healthier, tastier cup of coffee.

So here is the real kicker: they suggest that you brew the coffee, then blend it with some unsalted grass-fed (like Kerry Gold) butter! What a great way to still enjoy a creamy cup of Joe without all the gut irritating milk proteins found in heavy cream. The folks over at Food Lover’s Kitchen gave it  two thumbs up! Give it a try and see if you find a spring in your step this week.

Weekly Recipe

Paleo Coffee Cake (to go with your cup of Joe!)
recipe from Easy Peasy

1/2cup arrowroot powder
1/2tsp baking soda
1/2tsp salt 

Swirl
2Tbsp cinnamon
1/4cup coconut oil (or ghee)
3Tbsp honey
1/4cup chopped pecans

Preheat oven to 325 degrees. In a large mixing bowl, add the cake ingredients and mix thoroughly. Add to greased 8×8 pan, or make it into bread and add to a loaf pan. Add the swirl mixture to the top and bake 25-30 minutes or until it’s golden brown.

March 14, 2012 WOD

Dumbbell clean & jerk x 30 (men:45 lbs; women: 30 lbs)
Sit up x 30
Dumbbell clean & jerk x 20 (men:45 lbs; women: 30 lbs)
Sit up x 20
Dumbbell clean & jerk x 10 (men:45 lbs; women: 30 lbs)
Sit up x 10