Paleo Chili with Butternut Squash

extra virgin olive oil
2 small or 1 medium butternut squash, peeled, seeded and shopped into small cubes
2-2.5 lbs of grass fed ground beef and/or bison
2 medium onions coarsely chopped and divided
2 garlic cloves finely chopped
1.5 T organic tomato paste
28 oz organic fire roasted diced tomatoes
2 T cumin
3T chili powder
2 T ancho chili powder
1 T chipotle chili powder
1 tsp Mexican oregano
fresh ground black pepper
1 tsp salt
2 cups water

Saute butternut squash over med-high heat in 1 T olive oil for about 5-6 minutes. Transfer squash to a cooking sheet drizzled with olive oil and roast in 400 degree oven for about 15 min. Set aside.

Brown beef in a large pot until almost cooked through. Add one of the onions, all the garlic and black pepper. Cook until onions are soft.

Add tomatoes, spices and water. Simmer with lid off for 1 hour.

Add second onion and continue to simmer 1 more hour.

Add squash and simmer 30min to 2 hours depending on how long you like to cook your chili and how thick or thin you want it.

Garnish with chopped scallions.

Motivational Monday {i can}

what i eat... {the great diet debate part 2}

I'm sure most of my friends and followers have now noticed that I started following the Paleo diet. if you're not familiar with this diet here's a brief overview...

Paleo is Paleolithic

Once upon a time ago there were humans who didn’t have smart phones, didn’t have books, heck – didn’t even have a written language. In fact, these humans were a vague (although genetically equal) version of us. These were our ancestors – the first of our kind – the first to inhabit our genetic makeup. And their genes had been developed for great lengths of time for specific reasons – to enable upright walking and complex thinking, emotion and survival instincts. Genetically, our ancestors were primed for hunting and gathering – survival, and their diets consisted of gathered vegetation and hunted animal meats. Sugar was unknown for the most part – as was bread and pasta. Many days these people would go without eating much at all. A successful hunt would bring back a nice meaty meal that would be quickly devoured before spoiled… It was an “eat to live” mentality. And diseases like we encounter today were nonexistent.

Their existence may have been a long time ago, but in the context of evolution, it was only just a moment ago – a moment in which nothing has changed in our genetic makeup. Cell for cell, we are identical to the humans of our hunter and gatherer past. However, technologically we are light-years away. Our technology has brought about many new things – much of which has enabled the massive success of our civilizations. But when it comes to food, there has been a giant separation between what (and how) humans used to eat and what (and how) humans eat today.

The Paleo Diet

And this is fundamentally what Paleo is all about. Our bodies evolved to consume a hunter-gatherer diet. Yet the modern world consumes a diet based on mass production. Human technology gave way to food processing and subsequently wheat based and sugary products – concentrated high calorie foods that although were particularly viable and useful for an exponentially growing population, were a far cry from the meats and vegetation days.

The Paleo diet is nothing more than ditching today’s processed food habits and switching to high quality foods that our digestive systems were meant to consume. By doing so, the argument is that our bodies begin to run in a best state. Anecdotal (and scientific), reports are all saying the same thing about this type of diet – that multitudes of health problems go away, digestion operates efficiently, migraines go away, excess weight is lost, sleep disruption and anxiety problems decline and energy levels become optimum.

Two weeks in...

• I've lost 9 lbs
• I don't take iron pills anymore for my anemia
• My energy throughout the day is phenominal
• I rarely need caffeine (ok I don't ever NEED it)
• I lost weight in all my trouble areas
• My emotions are even
• I'm strong

I'm a BIG believer now. Next post will go more in depth to this diet.

what i eat... {the great diet debate part 1}

Am I the only one who is tired of the new fad diet that comes out each year? Now I am not one to follow these diets but know many who have. From the reasonable to the drastic I've seen it all. Luckily I have had mostly intelligent clients during my years as a trainer so I didn't have to fight with them about the ridiculous diet they were following... except for the "I'll eat what I want and much as I want" that I dealt with very frequently.

The reason why you see so many fad diets (besides greed of some random "doctor" out there) is because our knowledge of food, the body, metabolism, etc... is constantly improving. We learn new things each day. Also, thanks to the processed foods industry, science in farming, and our overpopulation demand for so much food, our basic foods have lost nutritional value, and our bodies ability to process certain foods has changed (please note not evolved... because that has a positive connotation and this is in no way positive).

So let me touch on something I will never eat... SOY!

There a quite a few good reasons I won't touch soy but let me touch on two scientific research based reasons:

Phytoestrogens

Soy is higher in phytoestrogens than just about any other food source. Phytoestrogens are plant-based estrogens that mimic estrogen in our bodies. In recent years, you may have read about studies which indicate phytoestrogens are good for you. But ask yourself, who funded those studies? The soy industry, that’s who. Independent research has clearly shown that consuming phytoestrogens is downright dangerous for the human body.

It’s only common sense. No one argues, for example, that a leading cause of breast cancer, endometriosis, uterine fibroids, infertility, and low libido is unopposed estrogen, or estrogen dominance. Why, then, would anyone argue that we should consume more of a food high in estrogen?

An infant taking the recommended amount of soy formula is consuming a hormone load equivalent of 4 birth control pills a day! Is it any wonder we’ve seen such a dramatic rise in precocious puberty with young girls starting their periods at 6 and 7?

Trypsin inhibitors

Soy is rich in trypsin inhibitors. Trypsin is a digestive enzyme we need to properly digest protein. Without enough trypsin, you’ll experience many digestive problems including stomach cramps, diarrhea, and bleeding. You’ll also be leaving yourself open to future problems with your pancreas.

Nina Planck is the founder of Local Foods, a nonprofit organization based in Washington, DC. She wrote an article on the development of the soy industry, based on the independent research by The Weston A. Price Foundation (TM) for Wise Traditions. (links to both of these are below)

In her article is a scary truth...
The FDA refused to approve isolated soy protein as a safe food additive with the designation “Generally Recognized as Safe.”

Agribusiness giant Archer Daniels Midland withdrew its application for the coveted GRAS status for soy protein, after an outcry from scientists about the toxins and carcinogens that come with it. They can still put soy protein in your food, but they have to get pre-market approval for every product.

Isolated soy protein is no health food. But we don’t eat soy protein with a spoon. How do we eat it? It is the main ingredient in soy burgers, ice cream, milk shakes, and fake cheese. These soy protein products are phony foods — but they must look like the real foods they imitate. So the soy industry transforms a small yellow soy bean into something resembling a hamburger. They make soy “milk” and “ice cream” white and creamy.

The other ingredients in these foods are no better for you than the soy protein that goes into them. Soy milk, for example, is simply a cocktail of soy protein, sugar, and vegetable oil. The “natural” MSG formed in soy processing is already bad for you, but even more MSG, and more flavorings, are added. Imitation foods need a lot of help to be tasty. Many savory soy foods are loaded with additives to give them the flavor of the real foods they mimic. Most imitation meat, for example, contains man-made MSG, which causes migraines and is associated with brain cancer.

So in closing on the soy subject... They’re industrial waste products dressed up in pretty clothes and marketed to an ignorant public.

stay tuned for more to come on paleo diets, gluten free diets, and what I DO eat...

Nina's article
Weston Price research

First Motivational Monday!

Ok yeah I know its actually TUESDAY so this is a bit late. I'm going to start doing "Motivational Monday" posts. It may be a video, dissection of a quote, and yes it will probably involve a Bible verse too (even if you're not Christian, a lot of things in the Bible will still touch you). WOOT I am SUPER excited for this! Mostly because it gives me an excuse to comb through many videos on you tube.

I've started running again and currently working towards doing a half marathon. Motivation is needed on a regular basis for me. From my pre-workout pump up Black Eyed Peas music blasting in my home to my stellar running mixes I've made, and lots of self motivational talks in between... pushing past the pain and exhaustion is needed frequently. Last week I was running on the treadmill and seriously questioning why I decided to do a half marathon with only 63 days to train (well aware I'm crazy) and began to think about not doing it. Right then a story came on the TV about a 70 cancer patient who ran 10 marathons in the past 2 years during treatment. SERIOUS?! Why is it that these "make you feel pathetic" stories always come on when you doubt yourself. Ok God, I get it, I'll stop being a weenie.

so inspired by the run... here is an awesome video about strength from the shoe company Saucony...

Motivational Monday {Perspective}

We are creatures of excuses, doubt, and self-hatred. We always hear stories of the down trodden rising up and becoming a success. How much better would our communities be if we all strive for our goals. If we all strive to help others reach theirs. If we all encouraged one another, motivated one another, and pressed on.

We make excuses to not do things, to not press forward, to better ourselves.

This is your brain... take a listen...



Sound familiar?

Changing our mentality not only helps ourselves, but will in turn help grow others.

Everything is better with BACON {recipe}

I greatly apologize for being behind this week but I've been getting out of the house a lot this week, plus the marathon training has me taking quite a few naps these days.

So in my quest to keep the body strong and healthy, I have been broadening my horizons, making more foods at home and playing with superfoods! Oh yes...

Lauren meet kale...

One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.
Kale's risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. Isothiocyanates (ITCs) made from glucosinolates in kale play a primary role in achieving these risk-lowering benefits. Super awesome for a girl with a history of breast cancer in her family (miss you mommy).

Ok enough with the health perks... on to the recipe!

I went searching for a good recipe to start out with for a new kale eater. After reading about its relation to brussel sprouts.. I was a bit scared.

Found an awesome and healthy one online, however it was vegetarian. Now I'm not knocking my veggie buddies (Miss Chanelle) but let's be honest, everything is better with bacon.

Quinoa With Mushrooms, Kale, and Sweet Potatoes

1 cup quinoa (I forgot this so I just used brown rice which works well)
3 strips of thick cut bacon
2 small sweet potatoes (about 1 pound), peeled and cut into 3/4-inch pieces
12 ounces button mushrooms, quartered (i used baby bella for extra flavor, don't forget to clean them!)
2 cloves garlic, thinly sliced
1 bunch kale, stems discarded and leaves torn into 2-inch pieces
3/4 cup dry white wine
kosher salt and black pepper
1/4 cup grated Parmesan (1 ounce) for topping

(to do this vegetarian just switch out bacon for 2 T of olive oil)

Place the quinoa and 2 cups water in a small saucepan and bring to a boil. Reduce heat and simmer, covered, until water is absorbed, 12 to 15 minutes. You can also cook in a rice cooker.


While the quinoa is cooking, cook the bacon until just crispy in a skillet.

Put the bacon aside on a paper towel covered plate. Pour the leftover grease from the pan into a large pot. Heat over medium heat then add the sweet potatoes and mushrooms.



Cook, tossing occasionally, until golden and beginning to soften, 5 to 6 minutes.
Stir in the garlic and cook for 1 minute.

Add the kale, wine, ¾ teaspoon salt, and ¼ teaspoon pepper. Crumble the bacon and add to the pot as well.If it seems like a TON of kale in the pot... it is... but it will cook down.

Cook, tossing often, until the vegetables are tender, 10 to 12 minutes.

Serve the vegetables over the quinoa and sprinkle with the Parmesan.

(originally published on everythinglo.blogspot.com)
(I no longer eat quinoa or brown rice since going paleo so I use this as a side dish to salmon)

Congress... You Have Failed Our Children

Sean Croxton is a FDN based out of San Diego. His site undergroundwellness.com is fantastic and full of information you just won't get anywhere else. You may have heard that recently Congress approved pizza to be regarded as a vegetable in the children's school lunch breakdown of servings, because it has 2 tablespoons of tomato paste. I have no words... I will let Sean speak for me in his impromptu video here...

Fresh Tomato Soup Recipe

I started coming down with a yucky head cold and decided to make my own soup remedy.. homemade tomato soup. I've been on a bit of a soup-making kick recently for two reasons: easy leftovers to take to work and quickly digested so I can pound out workouts without getting sick to my stomach. When I get sick, I try to avoid taking in much dairy, if any at all. I also don't like to have a lot of salt in my recipes so chicken soup was out. I searched for a solid tomato soup recipe akin to a yummy tomato basil pasta sauce and found this great one. I adjusted a few things too to liven it up a bit.

Sick Day Tomato Soup
(or any day for that matter)


2 cups fat-free, less-sodium chicken broth (I use pacific brand organic free range low sodium)
1 cup chopped onion
3/4 cup chopped celery
1/2 cup thinly sliced fresh basil
1 tablespoon organic tomato paste
2 pounds tomatoes, cut into wedges remove seeds of half the tomatoes
(i use a mix of plum tomatos and on the vine.)
1 garlic clove finely chopped
pinch of crushed red pepper flakes
salt to personal taste
1/2 teaspoon freshly ground black pepper (I eyeball this to my taste)
thinly sliced fresh basil for topping
(if you want creamy soup stir in 1/2 cup of sour cream at the end)

You will need a blender or food processor

Combine first 8 ingredients in a large pot; bring to a boil. Reduce heat, and simmer 30 minutes. Place half of tomato mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining tomato mixture. Stir in salt and pepper. Top with fresh sliced basil. (shredded Parmesan is good too)

(originally posted on everythinglo.blogspot.com)

That...Was...Awesome

My 5 am alarm this morning was a rooster. That's right... a rooster is a sound option on my alarm hahah. That just kicked the day off right.

I have become a major lover of early morning workouts. But for the past year, I have really struggled with maintaining my workouts. Considering this was my occupation and life for years, it took its toll on me and my body. I was an athlete in high school then moved into the fitness industry and also started running and racing. I spent almost four years working at Life Time Fitness. I'm not getting into the bad side of all of that, but I LOVE working out there. It is home for me. If you never have and are a gym rat, you need to go there. Their new slogan is "I can do it all at my Life Time." Well they are so spot on with that. I could never get bored there. Just this morning spent an hour doing a weights workout that I haven't done the likes of (mostly because 24 Hour Fitness is so limited) in almost a year. Now I wasn't back to my crazy 300 style or box jumps workouts just yet (but I definitely see myself getting there quick) but all my past motivation was there. I wasn't anxious; I was in "go" mode. It... was... awesome.

Finished up with a 20 min run (baller for me these days) and some more cardio on equipment you won't see anywhere else (yay cardio variety!). I actually got myself ready for work which hasn't happened in over a week, brought to my attention by coworkers thinking a did something different with my make up... "no I'm just actually wearing some and I blew out my hair like a normal person."

By 8am I was on cloud 9, had kicked my butt for almost 2 hours, and was ready to rock the rest of the day. I'm sorry is this the same person who was crying and confused the past few days? This is me. This is totally and completely who I am and I've actually been lost from this person the entire time I have lived in Arizona.

I felt so much joy the entire day. I wasn't lazy, I wasn't scared, and I kept myself busy. And I went back to the gym again tonight. Oh yoga is amazing to be the last thing you do in a day. To go home stretched out, centered, and relaxed before bed... GLORIOUS!

Helloooo gym rat and lover of the run!

I'm back :)


(originally posted on everythinglo.blogspot.com)