Tuna Salad

This week EC is offering Kat's Tuna Salad Wrap. Here's how to make it:

Ingredients:

• one can solid white albacore tuna
  
• tablespoon olive oil based mayo
• dash of olive oil
• half an apple, chopped
• handful of basil, chopped
• avocado (for top)
• alfalfa sprouts (for top)
• whole wheat wrap (optional)
  

Directions

• Break up tuna with a fork until shredded
• mix in remaining ingredients except avocado and sprouts
• top with avocado and sprouts
• if you'd like, wrap it up in a whole wheat wrap, or just eat with a fork!
  

Promo Code: SPROUTS

Caveman Workout- Sprints

Tired of the treadmill? Here's why:

Evolutionary Fitness is based on the idea that you live like a caveman. As far as I know, cavemen didn't jog on a treadmill for 45 minutes a day or take a one hour aerobics class every week.


The caveman workout consisted of short bursts of energy- sprinting after one's dinner or running from a predator. Next time you want a cardio work out, skip the gym and head to a park, open field, or sidewalk. Practice running as fast as you possibly can for a short distance- 30 seconds or so, and then walk for a minute. Repeat this a few times, and you will really feel your heart rate pick up.
Practice these sprints once or twice a week, don't over-do it or your body will get used to it. Every time you do it, extend the speed and length of your sprints to make it more difficult. Follow Chris' tips on practice and learning here and use these to guide your workouts.

The other days of the week switch it up. Lift weights, play your favorite sport, go wakeboarding. Keep your body guessing, and don't fall into a rut.

The good news is that these workouts are much more efficient. They take less time, and are more enjoyable than riding the eliptical machine for an hour. Plus, I guarantee you will sweat more.

Promo Code: Steak

Do it for you!

Why should I eat like a caveman anyway? To look great in a bikini? To brag that I can do 12 pull-ups?

While those are great side-effects of the paleo lifestyle, if you are going to eat like a caveman to prove something to others, you might as well forget about it now. You should do this for yourself!

Who cares what others think of you anyway? You need to believe that you are worth it. You will be a stronger person inside and out because of this transformation. You will add years onto your life (and those years will be spent much more happily than when you were unhealthy). So put down that baguette, pick up some weights, and make a commitment to yourself that you will honor your body. Don't poison it with "foods" laden with chemicals, eat an all-natural diet instead.

Start reading other paleo-driven blogs, there are a bunch of them out there. The more you are inspired by other peoples' stories, the more likely you are to follow through. Get excited! This is a life-changing decision you are about to make. As Richard Nikoley says, "virtually everyone who sticks with it for those first few crucial weeks actually comes to the point where it would be just as impossible to go back to the old ways"

Post a Comment below on your own Paleo journey, and feel free to ask me any questions, and I'll help you find the answers!

Tuscan Lemon Chicken

Ingredients

• Chicken (Pictured above is obviously a whole chicken, but on the menu I make it with individual boneless skin-on chicken breasts)
• 2 tbsp. butter, softened
  
• zest of one lemon
• a few sprigs rosemary (stemmed and chopped finely)
• salt & pepper

Directions

• Mix the butter, zest and rosemary together
  
• Loosen the skin of the chicken breast, and carefully season generously with salt & pepper all over, including under the skin
  
• Add the herb butter under the skin
• Add a bit of butter to a hot skillet
• Sear the chicken breast (skin side down) for 2 mins, or until it's golden brown and easily removed from pan
• Flip it over and brown the other side
• Bake at a preheated 400 degree oven until juices run clear

Promo Code: CHICKEN

Vegetarianism

I always thought they were missing out!

My friend Richard Nikoley has a great response to the myth of vegetarianism, Check out his blog (and make sure to watch the video clip about the monkeys!)

The Return of Brussel Sprouts

Did you hate them growing up? Well give them another try!

Baked Brussel Sprouts

• Wash sprouts, and trim off the ends and any discolored leaves
• Toss with enough olive oil, salt and pepper to cover them all
• Bake at a pre-heated oven of 400 degrees for 15-20 mins, until they get a nice golden brown color (There should also be some crisp "brussel sprout chips" in the pan that have fallen off- those are my favorite!)

Promo Code: SPROUTS

Bikram Yoga: an EF workout

When practicing Evolutionary Fitness, the most important thing is to keep your body guessing, and to avoid settling into a rut. I try to switch up my weights workouts as much as possible, but felt like I wanted to add something totally new to my routine. I was inspired by a friend to try out a new approach to exercise: Bikram Yoga.

Yes, this is the "hot" yoga" that crazy people always tell you about. I was skeptical, but thought what the heck, I might as well get out of my comfort zone and try something totally new. Here's how it went...



We (Chris and I) walk in, and the lobby is full of tranquility and peacefulness and all that good stuff. It's pretty inviting, and not too scary yet. We purchased a 30 day pass for $30 so we will give it a try for a whole month, so we won't wuss out after one class.

We take off our shoes, and walk into the pre-heated 105 degree room, and tip toe over to a free space. Roll out our mats, set our towels down, and we're ready to go. People around us are meditating, breathing deeply, and one guy was even sleeping.



Class begins, and we start our breathing exercises. Easy, right? Not so much, it's actually difficult to breathe as deeply as they say. The hardest part for me was to clear my mind. To quit thinking about the orders I have coming up for Monday, where I'm going to see the fireworks tonight, what kind of omelet I will make for breakfast...

Then the poses begin. Again, they look so easy, but what you don't realize is how much you must engage every little muscle in your body to stabilize. Add to that the extreme humidity of 50 people in a 105 degree room, let's just say the sweat was pouring !

90 minutes later... I feel amazing! Soaking wet, but amazing. My muscles are relaxed, my head is completely clear, and I feel as if my body has been cleansed of impurities.

So now I am one of those crazy people that condones the torture that is Bikram's. I would definitely recommend this to anyone looking to add a new dimension to their workouts. Keep your body guessing, and don't settle into a rut!