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10 Reasons Women Should Lift Weights

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Women should lift weights. There we said it. By ‘lifting weights’ we don’t mean those adorable little 3 pound dumb bells. I mean, your purse weighs more than that! No, by ‘lifting’ we are talking about building true strength, power, and fitness. Unfortunately, too many women still believe the myth that lifting weights or doing actual strength training (remember, those adorable 3 pounders don’t count!) will result in huge, bulky bodies. Not true! Lifting weights can help women get slim, toned, and looking amazing!  

Here are our top 10 reasons why women should lift weights:

1. You’ll Lose More Fat

Researchers from Penn State found that those who lift weights shed six more pounds of fat than those other dieters who only did aerobic exercise. Dieters and chronic cardio fanatics may lose weight, but research has shown that a quarter of weight-loss from non-lifters was muscle loss. Want to lose the right kind of weight? Lift.

2. Your metabolism will soar

Did you know that losing muscle mass can cause your metabolism to slow down? When women lift weights they build essential muscle mass that keeps their metabolism roaring. 

3. Hourglass Figure

When women lift weights they build muscle that brings out that awesome hourglass shape.  

4. Your Clothes Will Fit Better 

As we lose our muscle mass it’s usually replaced with fat, particularly around the midsection. But when women lift weights they are more easily able to keep a hip to waist ratio that not only makes your clothes fit better, but also has a correlation to better overall health. 

5. You’ll have stronger bones, and reduce your risk of osteoporosis

Lifting weights is especially important for women who tend to suffer from osteoporosis more as they age. 

6. You’ll reduce back pain

Weight lifting can strengthen key muscles in the whole body when done correctly (hint: forget the weight machines!). Back pain can be greatly reduced as you strengthen the core, back, legs, and improve your posture through quality weight training.

7. You’ll Burn More Calories

Did you know that weight lifting continues to burn calories even after your workout is done? That’s because after each strength workout, your muscles need energy to repair their fibers. 

8. Better Sleep

Strength training can improve sleep quality and aid in your ability to fall asleep faster, sleep deeper, and wake less often during the night.

9. Overall Health

Research has shown that weight lifting can improve heart health, bone health, brain health, and improve overall mood and energy. 

10. A Long Life

University of South Carolina researchers found that total-body strength is linked to lower risks of death from cardiovascular disease and cancer. 

 

So… women, it’s time to step up to that bar and get lifting!

 
Sources:
http://www.bodybuilding.com/fun/8-reasons-women-should-lift-weights.html
http://www.womenshealthmag.com/fitness/weight-exercises-women http://www.prevention.com/fitness/fitness-tips/9-reasons-women-should-lift-weights/1-your-metabolism-will-soar

Are White Potatoes Paleo?

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Are white potatoes paleo? This is a common question in the primal and Paleo communities. After all, white potatoes are vegetables. They come from the ground and have a pretty nice nutritional content. They are also a staple in the Standard American Diet. From potato chips, to French fries, to baked and fully loaded… white potatoes definitely are linked to their share of ‘junk’ food. But if they aren’t ruined by nasty vegetable oils or other definitely non-Paleo foods, can these tubers be part of a healthy diet?

Strictly speaking: No, white potatoes are not Paleo. But that doesn’t mean they can’t be a good addition to your diet. We’ve gathered some of our favorite reads on the subject, both for and against white potatoes. Take a peek and then decide what works best for you body.

Are White Potatoes Paleo from Paleo Leap

We love the discussion presented here on white potatoes and a nourishing real diet. Learn all about their starch content, nutrition, and whether or not you might want to add these vegetables to your primal or Paleo diet. Read the full article here.

Are Potatoes Paleo from The Paleo Diet

This article lays out the more strict version of the Paleo diet and offers reasons why you might want to avoid this vegetable all together. Read the full article here.

Is Samwise Gamgee Right About Potatoes? from Mark’s Daily Apply

Finally, we love the fun take on The Lord of the Rings and the discussion of white potatoes and a primal diet. Read the full article here.

25 Mouthwatering Paleo Chicken Breast Recipes

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Ah, chicken. Welcome to the Paleo world. The chicken breast is such a staple food item in today’s world, and luckily there are some super tasty Paleo chicken breast recipes available to put to good use our little poultry friend. We’ve searched high and low to find some real winner winner chicken dinners that are fully Paleo and fully yum. Enjoy.

1. Paleo Balsamic and Rosemary Chicken

Just one look at this scrumptious dish and you’ll be ready to try it! The fresh rosemary dances beautifully with the sweet flavor of balsamic vinegar. Pair this with some roasted vegetables, fresh greens, or sauteed veggies and you have a simply delicious meal. Find the recipe here. 

2. Easy Paleo Pan-Fried Lemon Chicken

This is a go-to recipe in our house! It’s so simple, fool-proof, and absolutely delicious. The lemon marinade brings such a yummy, bright flavor. Try it. You won’t be disappointed. Find the recipe here.

3. Spicy Paleo Paprika & Lime Chicken

The spices combined with the lime used in this marinade will make your mouth water. Bring a little life to your typical chicken dinner with this delicious recipe. Find the recipe here.

 

Here's some dinner inspiration with these 25 mouthwatering Paleo chicken breast recipes.
Image Credit: Peace, Love, and Low Carb

4. Paleo Chicken Fajita Soup

This dish is super comforting in the colder months, but spicy and flavorful enough to eat year round. No need to top with cheese, there’s enough goodness in the bowl to skip it. Find the recipe here.

5. Paleo ‘Chic-Fil-A’ Chicken Nuggets

We love this ‘garbage-free’ Paleo chicken nugget recipe. It’s a perfect Paleo menu for the kids, a cocktail party, or just because who doesn’t love chicken nuggets? Especially when they are full of healthy ingredients! Find the recipe here.

6. Paleo Slow Cooker Pomegranate Chicken Breasts

Looking for some new inspiration for your chicken? Look no further than this slow cooker recipe. Lots of great ideas for leftovers, too! Find the recipe here.

7. Paleo Pineapple Lime Grilled Chicken

We imagine eating this in Hawaii, near a fire pit, and basking in the goodness of life. Yeah, this is a pretty peppy and delicious recipe worth trying. Find the recipe here. 

8. Easy Baked Paleo Chicken Tenders

What’s not to love about a recipe that has the word “easy” and “Paleo chicken tenders” in it? This comfort food recipe is a go-to when you think you’re missing all those friend chicken tenders you used to eat back in the day. Find the recipe here. 

Here's some dinner inspiration with these 25 mouthwatering Paleo chicken breast recipes.
Image Credit: Whole Lifestyle Nutrition

9. Organic Grilled Italian Chicken Recipe

Here’s another super simple, but flavorful chicken breast recipe that’s Paleo and delicious. Fire up your grill and try this baby out! Find the recipe here. 

10. Paleo Pesto-Crusted Chicken Breast

If you like pesto like we do, you’ll love this pesto-crusted chicken breast recipe. Find the recipe here.

11. Paleo Lavender & Honey Glazed Chicken Recipe

This recipe is screaming “elegant!” (Even though screaming isn’t very elegant.) The lavender adds such a fragrant and interesting twist to your chicken. Definitely check this recipe out.

12. Smoked Paprika Chicken

We adore the smoky flavor of this chicken breast recipe. This recipe is super simple (and easy!) and full of flavor. It’s sure to be a monthly visitor in our home. Find the recipe here.

13. Spicy Avocado Chicken

Three words: Spicy. Avocado. Chicken. What else do you need? The creamy avocado adds a nourishing boost to this flavorful recipe. Find the recipe here.

14. Paleo Rosemary Lemon Chicken

Sometimes it’s the simple things that really make a difference. This lemon chicken is pretty good, but something about add fresh rosemary just makes it sing. Find the recipe here.

15. Blackened Paleo Chicken

Super simple and ready at your table in 20 minutes. This chicken has great flavor thanks to some super handy spices that you most likely have on hand right now. Find the recipe here.

Here's some dinner inspiration with these 25 mouthwatering Paleo chicken breast recipes.
Image Credit: Healthy Living How To

16. Paleo Bacon Wrapped Chicken Breasts

Do we really need to say anything? I mean, BACON wrapped chicken breasts. If you have a pulse you will like this recipe. And it’s so simple, too! Find the recipe here.

17. Paleo Chicken With Creamy Sun-Dried Tomato Sauce

If you thought your days of cream sauce were gone when you decided to go Paleo, think again! This dreamy recipe with creamy sun-dried tomato sauce will make you sing. Find the recipe here.

18. Balsamic Chicken with Pine nuts

We are nutty for pine nuts! And this Balsamic chicken with pine nuts is nutty good. Like really good. Try it. Love it. Find the recipe here.

19. Paleo Coconut Chicken 

This is a fun new take on your typical chicken breast. Grab a Hawaiian shirt and some pineapple (in moderation) and go totally tropical. Find the recipe here.

20. Organic Paleo Chicken Pad Thai

Who doesn’t love Pad Thai? Here’s a great recipe that you can play with to suit your Paleo palate. Find the recipe here.

Here's some dinner inspiration with these 25 mouthwatering Paleo chicken breast recipes.
Image Credit: Primally Inspired

21. Paleo Southwest Chicken Salad

Full of flavor, this is a dish we instantly fell in love with! Plus we love the idea of serving it inside a juicy tomato. Genius! Find the recipe here.

22. Healthy Chicken with Mushroom Cauli Rice

Chicken and rice is such a staple dish, but you don’t need to say “goodbye” as this Mushroom Cauli Rice with Chicken is so yummy! Find the recipe here.

23. Chicken With Sweet Potatoes And Apples

We love the sweet flavor of this recipe. The sweet potatoes and apples make it feel fun and comforting all at the same time. Find the recipe here.

24. Quick and Creamy Chicken Stew

Stew is such a comfort dish, and perfect for those blistery days. This recipe lives up to its name: Quick and creamy. It’s also really good! Find the recipe here.

25. Thai Chicken Curry Soup

This soup is so easy to throw together and full of flavor. Pair it with some steamed veggies and you will be feeling so good in your belly. Find the recipe here.

 

 

15 Tips for Eating Out On Paleo

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At first you may think you can never eat out on a Paleo diet. After all, when you committed to a Paleo or primal lifestyle you couldn’t believe how much better you felt as you ditched those pesky inflammatory foods. You have more energy, got rid of that constant bloated feeling, and are looking better than ever! But the time comes when you realize you can’t live in your home (or ‘cave’) forever. Whether it’s to socialize with friends, connect with family, or simply give yourself a break in the kitchen, you WILL want to eat out every now and then. And unless you live in some trendy big city that might have some actual Paleo style restaurants, chances are you your choices are far from the food ideal you’ve adopted.

Don’t worry! 

Here are 15 tips to make eating out while on Paleo easy.

1. Choose you restaurants wisely

Avoid the obvious offenders like pizza restaurants as it will be really hard to find anything that you can eat while on a Paleo or primal diet. Steak houses are great options and usually have a lot of options. Sandwich shops, Italian restaurants, and Asian restaurants will be more difficult to avoid grains. Many national chain restaurants like Chili’s, Applebees, and TGI Fridays have some decent options. Sure there are plenty of poor choices at these places, but there is a large menu and lots of ways to plan a delicious Paleo meal.

2. Speak out against seasoning salt

Always ask for no seasoning salt when you in restaurants. Most have added MSG and sugar. We love to take our mini Real Salt Pocket Shaker (like this) with us. It fits perfect in a purse or pocket. 

3. Ask about the fat

Sadly, the hardest part about eating out while on a Paleo diet is that restaurants are still under the impression that fake butter spreads are actually good for you. You may be surprised how many restaurants don’t cook with real butter. To add insult to injury, vegetables and fried foods are cooked in very unhealthy vegetable oils. We’re all keeping our fingers crossed that someday more restaurants will catch on and use coconut oil or tallow, but until then ask to have your food cooked with olive oil.

4. Ask if something is breaded

Most often the menu descriptions will tell you if something is breaded or not, but there are times when a hidden element of a dish may be breaded. Before finishing your order, clearly ask if your choice has any breaded elements to avoid an unpleasant surprise at your table.

5. In fact, don’t be afraid to ask questions

Too many people assume that what’s on the menu is the only option. Most restaurants are willing to make some modifications if asked. Don’t be afraid to ask about any part of your dish… from how it was cooked to where it was sourced. It’s up to you get the information you need to feel comfortable eating out on Paleo.

6. Play the ‘allergy’ card

If questioning the status quo while out on a socializing experience isn’t in your nature, play the ‘I have an allergy’ card. Restaurants are very careful to avoid liability. 

7. Play the ‘diet’ card

If you aren’t comfortable with the allergy confession, you can honestly say you’re on a ‘diet.’ Even though we know Paleo is more a lifestyle than it is a Weight Watcher’s substitute, our world takes the ‘diet’ word seriously.

8. Opt for grilled over fried

Fried foods are often breaded, and even if they aren’t, they are plunged into nasty vegetable oils. Unless you can get your hands on some tallow French fries or coconut oil potato chips, skip the fried foods and go for grilled.

9. Substitute your salad dressing

Salad dressings are some of the worst offenders to real food champions. Full of high fructose corn syrup (that’s GMO) and rancid vegetable oils, you’re better off asking for olive oil and vinegar. Just be sure it’s olive oil, as some people will unfortunately bring you canola. (*head smack*)

9. Don’t forget the croutons! 

If you’re opting for a big ole’ salad, make sure you ask for any croutons or tortilla strips to be excluded.

11. Upgrade your sides

Almost every restaurant will trade your side dish for some steamed vegetables, even if it’s not on the menu. 

12. Say ‘no’ to any free breads

Don’t let the freebies tempt you on the table. Ask for it to be removed.

13. Hold the gravy

Gravy is usually loaded with flour. Just say no.

14. Be forgiving

Despite this list of ‘strict’ Paleo guidelines for eating out at restaurants, you know your body best. If you know you’ll be doubled over in stomach pains if you touch any gluten, by all means, be strict. Otherwise, consider what can slide every now and then and enjoy your time out. 

15. Eat before you go

If all else fails and you don’t want to cheat on your diet at all but have to make an appearance at an event, fill up before you go so that you’re not tempted to eat something you’ll regret later. At the restaurant grab a simple side salad, a hamburger patty, or some veggies and don’t worry about filling up.

 

Remember, you can eat out at restaurants while on a Paleo diet. It  takes some forethought and boldness to ask the necessary questions, but you can still enjoy the time away from your own kitchen!

66 Awesome CrossFit Workouts You Can Do At Home

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Fitting in fitness doesn’t necessarily mean you have to get an expensive gym membership. And even for those who love the community and atmosphere of a gym, there are going to be times when working out at home is your best bet. Whether you’re tight on time, money, or simply need the convenience of exercising at home, there are lots of options for optimal fitness that you can do in your own living room or backyard. 

10 CrossFit WODS You Can Do at Home

First up, for the CrossFit enthusiasts, you can find 10 amazingly effective and simple WODS (workout of the day) that you can easily in your own home. One of the nice things about CrossFit is that it doesn’t require a whole lot of equipment. That’s because there is more focus on function movement and  no about a ton of uni-taskin’ weight training machines. The 10 WODS found here require no equipment whatsoever. Just find a little space and get crackin’. No excuses. 

20 Awesome CrossFit Workouts You Can Do At home

If the first ten weren’t enough, here are 20 awesome CrossFit workouts you can do at home. Best part? All you need is around ten minutes and you are good for the day. Remember, we’re more interested in high intensity bursts of movement rather than long distance endurance. See all 20 workouts here.

6 Weeks of CrossFit Inspired Workouts You Can Do At Home

Finally, here are 6 WEEKS worth of amazing CrossFit-like exercises you can do in the comfort of your own home. With 6 days of workouts for each week, that’s another 36 workouts! There is even a helpful video to help explain what some of the basic exercises are for those who are new to this kind of exercise experience. Click here to get started with week 1.

There you have it:

10 + 20+ 36 = 66 workouts. That’s enough to get your going for more than two months. Try them all out and see how you feel when you’re done. We dare you!

 

Grain Free Paleo Pancakes

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Pancakes are such a nice breakfast! My kids love them, and a big plate of hot pancakes is a fun way to start the weekend off. They also happen to be one of the easier things to make grain-free, so if you’re just getting started on a Paleo diet and find that you’re craving something bread-like, pancakes are an easy fix. The ingredients are simple, and this recipe can be made with any sort of flour…almond and coconut for grain-free, or a rice-based flour for gluten free, or a whole wheat flour if you’re able to have it. This recipe also calls for ground flax seed, which adds extra omega-3 and gives the pancakes a softer texture.

The secret to making light, fluffy pancakes with gluten/grain free flour is in the eggs. Rather than just toss them in with the batter, separate them and whip the whites until stiff peaks form. Then, proceed with your batter as usual…add the flours and ground flax seed, baking powder, milk (raw, grass fed milk or organic coconut both work well!) and egg yolks. Once these are well combined, fold your egg whites into the batter. For gluten and grain free pancakes, I like to let the batter stand for about 20 minutes before the pancakes hit the pan, this seems to give the finished product a better texture and helps alleviate some of the grittiness that sometimes happens with grain free and gluten free products.

Another idea to help with the texture of grain-free baked goods is to add some fruit. Apple sauce, pear sauce, pumpkin and mashed banana are all good additives, they not only boost the nutritional value of your pancakes but also help combat the crumbly texture that sometimes happens when you cook without gluten. As a bonus, they add wonderful flavor to your breakfast! Finally, consider adding some sour cream or yogurt to your pancakes. This helps lighten the texture and adds protein and calcium to the mix, too. Our family also likes to eat yogurt on our pancakes…drizzle some homemade yogurt (if you do dairy) sweetened with a little honey over your pancakes, then top with some fresh fruit. Yum!

Another great thing about pancakes is that they keep well! I like to make a large batch, then put some in the freezer for breakfast on the go. Pop them in the toaster or the oven for a minute and you’ll have a great, fast breakfast on school days (or a nice afternoon snack). You can also save a few for lunch and use them instead of sandwich bread… I don’t add sugar to my pancake batter, so the plain pancakes can be used for just about any type of sandwich!

 

Grain Free Paleo Pancakes
Serves 6
These grain free Paleo pancakes happen to be one of the easier things to make grain-free, so if you’re just getting started on a Paleo diet and find that you’re craving something bread-like, pancakes are an easy fix. The ingredients are simple, and this recipe can be made with any sort of flour…almond and coconut for grain-free, or a rice-based flour for gluten free, or a whole wheat flour if you’re able to have it. This recipe also calls for ground flax seed, which adds extra omega-3 and gives the pancakes a softer texture.
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Prep Time
30 min
Cook Time
10 min
Total Time
40 min
Prep Time
30 min
Cook Time
10 min
Total Time
40 min
Ingredients
  1. 2 cups organic, finely ground almond flour
  2. 1 cup organic, finely ground coconut flour (or substitute these 2 flours for 3 cups gluten free or whole wheat flour)
  3. 6 teaspoons baking soda
  4. 3 tablespoons ground organic flax seed
  5. 3 cups milk (organic, grass fed raw milk, or coconut milk)
  6. 3 tablespoons organic coconut oil (plus more for cooking)
  7. 3 free range eggs, separated
Optional add-ins
  1. 1 cup mashed banana, applesauce, pear sauce, or pumpkin puree, or one cup organic sour cream or yogurt. (if you are using the add-ins, reduce the amount of milk you use to 2 cups…you may need to add a little more milk if the batter is too thick).
Instructions
  1. In a large bowl, combine the dry ingredients and mix well.
  2. In a second bowl, whip the egg whites until stiff peaks form and set aside.
  3. Slowly add the coconut oil, egg yolks, fruit or sour cream/yogurt (if you’re using these) and milk to the dry ingredients…beating until well combined after each addition.
  4. Fold the egg whites into the batter. If the mixture is thicker than pudding, add a little extra milk.
  5. Allow the batter to stand for 20 minutes.
  6. In a large skillet, melt some coconut oil to lightly coat the bottom. When the pan is hot (I used medium-high heat on my stove) add the batter…I used 1/3 cup for each pancake.
  7. Cook until bubbles start to form and pop, as a general rule when the bubbles don’t refill with batter once they pop the pancakes are ready to be flipped (but, check the first few rounds to make sure this is true for your stove).
  8. Flip and cook an additional 1-1 1/2 minutes on the other side.
  9. Serve hot with your favorite topping…organic maple syrup, raw honey, or yogurt and fruit!
Notes
  1. Makes 20-30 pancakes, freeze left overs for easy Paleo breakfast.
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