Ingredients:

3-4 tilapia filets (you can use cod, but tilapia is low in mercury. Alaskan cod is in the medium category for mercury levels. If you can find arctic cod, it is in the low mercury category.)

6 oz sweet potato chips (Sprouts and Trader Joes have these)

1.5 tsp oregano

2 T fresh lemon juice  

1/4 cup coconut cream or softened butter

Instructions: 

1. Preheat oven to 425 degrees. Pulse sweet potato chips in a food processor until they are in small pieces. Do not overdo it or else they'll be more like a flour dust. Mix your oregano with the chips in a medium sized bowl.

2. In a separate bowl, mix lemon juice and coconut milk. 

3. Cut your filets into rectangular strips. Dip them in coconut milk mixture and then coat them with the sweet potato mixture. 

4.  Place the fish sticks on a cookie sheet lined with parchment paper. Bake for 12-13 minutes or until fish is cooked through. Dust with sea salt as needed. These are great dipped in homemade paleo ketchup or paleo tarter sauce or just plain lemon juice! 

*hint: if you want these to be extra crispy, try spraying them with coconut oil cooking spray before baking! 

image.jpg
Posted
AuthorMatt Magnone

Ingredients: 

1 ten ounce frozen package of calamari (rings and tentacles) 

2 T butter

almond flour

Instructions:  

1. Preheat oven to 425 degrees. Defrost calamari according to the instructions on the package. Place butter in a sauce pan on medium-high heat. Fry thawed calamari in sauce pan and cook for 50-70 seconds. 

2. Remove calamari from pan and dust with almond flour. Place on a cookie sheet lined with parchment paper. Cook for 10 minutes or until almond flour is browned. Serve.

*Whole 30 approved  

image.jpg
Posted
AuthorMatt Magnone

Ingredients:  

4 boneless skinless chicken breasts

sea salt and pepper to taste

2 T olive oil

2 red apples, cut into chunks  

1 large onion cut into chunks

1 cup low-sodium, organic free range chicken broth (I used the brand Pacific because it doesn't have any yeast or sweeteners)  

2-3 T mustard

1.5 tsp ghee butter, softened  

1 T sweet potato flour (you can use almond flour here, but I prefer the sweet taste of sweet potato flour...I will post a recipe for homemade sweet potato flour later.  You can also purchase Heritage Camote Flour's sweet potato flour on Amazon.)

1-2 T. greens like fresh parsley or baby kale

1-2 T. shredded carrots  

 

Instructions:  

1. Preheat oven to 450 degrees. Season chicken with salt and pepper. Heat oil in a large skillet that can be transferred to the oven later. Cook chicken for about 10 minutes, or until it's lightly browned on the outside. Pour off all but 2 T. of the drippings from the pan. 

2. Add cut up apples and onions to the skillet and season with sea salt and pepper. Cook apples until softened. Add the mustard to the broth and mix until well dissolved. Add this mixture to the skillet and bring to a boil. 

3. Place chicken back in skillet. And place in the oven for 15 minutes or until chicken is all the way cooked through.  

4. Mix the butter and flour to form a paste. Transfer the chicken, apples, and onions to a plate using a fork. (Do not carry the juices over.) 

5. Add half of the butter and flour mixture to the juices in the pan and boil to thicken (about 2 minutes.) Keep cooking while adding more of the butter/flour mixture as needed. It should make a gravy consistency. Season the gravy with salt and pepper and then pour over chicken. Garnish with fried carrots and fried apples and fresh greens. 

image.jpg
Posted
AuthorMatt Magnone

Ingredients:

1 red pepper

1 green pepper

1/2 c baby carrots

1/4 c water chestnuts

1/2 c mushrooms

1/2 onion

1/2 c snow peas

1/2 c bamboo shoots

1 head cauliflower, chopped into florets (discard the core)

1 T minced ginger

1 garlic clove, minced

10 pieces bacon

2 eggs

1 lb grass-fed beef, cubed

coconut aminos to taste  

Directions: 

1. Place bacon in 12 inch sauté pan and cook over medium heat until crispy. Transfer cooked bacon to a plate lined with paper towels to drain the excess grease.  Pour off all but 1 T. of bacon grease from the pan into a glass. (You will use the bacon grease left in the pan and the grease poured in the glass later.) When the bacon has cooled, cut it into small pieces. 

2. Place the pan with 1 T. bacon grease over medium-high heat. Add the beef chunks, ginger and garlic clove and heat until all the beef is almost cooked through. Cut and clean all other veggies in the meantime. 

3. When the beef is almost cooked through, add the two eggs to the pan of beef, ginger, and garlic and scramble the eggs in the pan. Heat until the eggs and beef are completely cooked through and slightly browned. Remove all the contents from the sauté pan (including the juices) by pouring into a dish. Place 1 T of bacon grease from the glass into the sauté pan and heat until melted. 

4. While the grease is heating, place cauliflower florets in a food processor and chop until they get to the consistency of rice.  

5. When the grease is melted, add all veggies, including cauliflower. Cook on medium high until veggies and cauliflower rice are browned. 

6. Add the beef, ginger, garlic, and eggs back to the sauté pan and heat with the rest of the ingredients for 2-3 minutes. 

7. Serve with crumbled bacon on top and use coconut aminos instead of soy sauce. You may also add sea salt and pepper before serving.

 

 

image.jpg
Posted
AuthorMatt Magnone

Ingredients:

2 lbs round steak, 1 inch thick 

1/4 cup sweet potato flour (or other approved flour) 

1 tsp sea salt

1/4 tsp ground black pepper

3 T ghee butter

1/2 c onion, chopped

1 can diced tomatoes (14.5 oz) 

1/2 green bell pepper, chopped

Instructions: 

1. Cut steak into strips. Combine flour, salt, and pepper. Pound flour mixture into meat with a meat mallet.  

2. Brown meat in a large skillet on high.

3. Add onion and tomatoes and cook on low for 1.5 hours or until tender. 

4. Add green pepper and cook for another 10-15 minutes.  

5. Skim off extra liquid or fat. Add extra seasonings to taste. Serve over greens. 

*Whole 30 Approved

image.jpg
Posted
AuthorMatt Magnone

1-1.5 lbs ground grass-fed beef

1/2 cup chopped onions

2 T chili powder

1 tsp oregano

1 tsp Italian seasonings  

1/2 tsp garlic powder  

1.5 cups skinned, cubed butternut squash

1 can Italian tomatoes, blended

1 T vinegar  

1. Brown ground beef and onions. Drain.  

2. Add chili powder, oregano, Italian seasoning, and garlic powder.  

3. Add squash and tomatoes. Simmer for 1 hour. Tastes best on the second day!  

*Whole 30 approved  

image.jpg
Posted
AuthorMatt Magnone

Ingredients:

4-6 oz minced beef (grass-fed preferred)

15 oz can whole or diced tomatoes

2 cloves garlic, roughly chopped

1 tsp balsamic vinegar (or to taste) 

Olive oil

A few leaves of fresh basil (optional) 

Sea salt and freshly ground pepper to taste

1. Roll beef into a ball and then roll out onto a baking sheet as thin as possible. Bake at 250 degrees until the beef is cooked all the way through. Leave it in longer if you want a crispier crust. (Low heat controls the shrinkage of the beef. Pour off any grease a few times while the beef is cooking.) Hint: You can brush the crust with Olive oil to make it crispier. 

2. While the beef cooks,  prepare the pizza sauce. Blend tomatoes with garlic, salt and pepper, balsamic vinegar, a drizzle of Olive oil, and basil (if using).

3. When the crust is browned, pull out and turn up oven heat to 350 degrees. Top pizza crust with sauce and any toppings you like: cooked chicken, homemade pork sausage, spinach, kale, pepperoni, cubed butternut squash, etc. 

4. Place pizza with topping back in the oven for 10-15 minutes.  

 

 

image.jpg
Source: http://
Posted
AuthorMatt Magnone

Ingredients:

1 c. Sliced celery

1/2 c. Sliced carrots

6 c. Sliced potatoes 

3 c. Water

1/2 tsp. salt

Cook all ingredients above in a Dutch oven on high heat until it comes to a boil, about 5 minutes. Reduce heat to low and simmer for 10 minutes until tender. Drain. 

Place half of this potato mixture in blender with 2 c. almond or coconut milk. Purée until smooth.

Return puréed mixture to remaining potato mixture. Stir in 2c. coconut cream, 1/2 tsp. salt and 1/4 tsp pepper. Cover over medium heat, stirring occasionally for 15 minutes.  Do not boil. Sprinkle with parsley. Serve.

*Note: I like to sauté onions separately and add them to the soup before serving. You can add a little butter to make it creamier or try adding 2 T. dry chives and 1/2 tsp thyme. 

*Whole 30 Approved

image.jpg
Posted
AuthorMatt Magnone

Ingredients:

  • 1 egg
  • 2 tablespoons fresh lemon juice
  • 1 cup olive oil or melted coconut oil (You can melt coconut oil by placing it in the oven for a few minutes at 350 degrees) (The taste of coconut oil is better than olive oil - it has a more neutral flavor.)
  • 1 teaspoon dry mustard
  • 1 teaspoon salt

Instructions

  1. Blend egg at low speed for about 2 minutes
  2. While continuing to beat egg add lemon juice, dry mustard and salt
  3. Continue to blend and SLOWLY drip in oil. The mixture should reach the consistency of mayonnaise once you've added all the oil.

*Store in the refrigerator in a GLASS container. Try to keep the mixture away from light to keep the oils fresh.

*This is high in healthy oils (especially omega 3's if you use coconut oil) and is anti-fungal because it uses lemon juice instead of vinegar.

*This is great used in recipes that call for mayonnaise. It also works great as a salad dressing if you dilute it with water or lemon juice. 

*Anti-fungal

*Whole 30 Approved

Posted
AuthorMatt Magnone

Here is a list of borderline foods that need to be used with caution on the Whole 30 Challenge:

1. Almond flour (and other nut flours and coconut flour): These are allowed, but are NOT to be used to make muffins, cookies, pancakes, bread, pizza, tortillas, biscuits, etc. The idea of the Whole 30 Challenge is to break you of the habit to eat these "comfort foods". These flours can be used to dust "breaded" chicken and thicken sauces though. 

2. Nut milks and coconut milk: If these are used, they should be homemade to avoid the nasty thickeners that are added to store bought brands. 

3. Bacon: Only technically allowed if it doesn't contain sugar.

4. Potatoes: All types of potatoes are allowed as of August 2014!!!! However, if you're insulin resistant or overweight you should avoid this high starch food.

5. Dark Chocolate: Only if it's 100% with no sweetener. Cacao is allowed if it is 100%.  

6. Mayonnaise: Only if it's homemade. (Recipe in the next post.) 

7. Mustard: Make sure there's no sweeteners or white wine added. 

8. Peanuts: Nope. All legumes are off limits.  

9. Protein shakes: Nope, not allowed. The only exception is egg white protein with no sweeteners and no additives or thickeners.  

10. Smoothies: Technically allowed, but discouraged. Any food that's drinkable is not a good idea.  

image.jpg
Posted
AuthorMatt Magnone

At the nutrition seminar, Ben and Matt challenged us to not only drink more water, but to drink water infused with electrolytes.  Electrolytes are minerals that have ionized (lost or gained electrons) so that they have a charge. Replenishing these electrolytes is key to optimum health because everyday we lose significant amounts of them in our body fluids (urine, sweat, and feces). In fact, the more stressed you are, the more electrolytes your kidneys will release. If you're like most Americans, your day starts with you rushing out the door to drive in traffic to work, where you rely on coffee to get you through the 8-10 hours of multi-tasking to juggle emails, texts, phone calls, meetings, deadlines, appointments, etc. Our days are historically much more stressful than they've ever been! This combination of stress and the usage of diuretics (coffee and other stimulants), will definitely cause your kidneys to release electrolytes at a rate that's much faster than ideal. Add a workout to this routine, and you're putting your body under even more stress and sweating even more electrolytes out.

Many of us are aware of the water loss throughout the day, so we make a point to replenish as much as possible. However, drinking plain water is an incomplete way to replenish what we've lost throughout our day. Think of it this way, if I took a salt water solution, removed some salt and some water, and then added just water back, I'd have a much more dilute solution than what I started with. That's the same thing we're doing if we only replenish with water. 

Two of the most important electrolytes are sodium and potassium. One reason these are so crucial to metabolism and energy is because they are the fuel for the sodium potassium pump found on the cell membrane of every cell in your body. The sodium potassium pump fuels the final phase of metabolism (the electron transport chain) and therefore is responsible for most of the production of Adenosine Tri-Phosphate (ATP, the primary energy carrier in our bodies). If you are low in sodium and potassium you will feel sluggish! The more energy you use (via metabolism, physical activity, stress, etc), the more sodium and potassium you need! 

Sodium and potassium are not the only electrolytes found in the  body. The main electrolytes are sodium, potassium, calcium, magnesium, and chloride. Electrolytes affect the amount of fluid in your body, the pH of your blood, your muscle and nerve function, and many other processes. Signs that you are low in electrolytes include: low energy, water retention, muscle spasms, muscle cramps or weakness, headaches and migraines, food cravings, dizziness, dry mouth, dark urine, brain fog, and in extreme cases irregular heartbeat/blood pressure and seizures. 

One of the cheapest and easiest ways to replenish electrolytes is to add 1-2 tsp of sea salt to your water. Sea salt not only contains sodium and chloride, but it also provides a plethora of other trace electrolytes. Another way to replenish your electrolytes is through a product called "e-lyte". It can be purchased on Amazon. One bottle goes a very long way because you only add one capful to your water. Bottoms up! 

image.jpg
image.jpg
Posted
AuthorMatt Magnone

Need a quick snack, but don't want to break your Whole 30 Challenge??? These Epic bars are a quick and easy way to get a high protein, low-glycemic snack on the go! They come in four different options: grass-fed beef habanero cherry, grass-fed bison bacon cranberry, all natural turkey almond cranberry, or grass-fed lamb currant mint. They do have a tad bit of sugar in them because the cranberries, cherries, and currants are sweetened, but this small amount of sugar is negligible. 

image.jpg
Posted
AuthorMatt Magnone

This recipe is adapted from one that Rick and Eileen Heim recommended!! So yummy! Thanks guys!

Ingredients: 

3.5 cups cooked, shredded, boneless skinless chicken breasts

2 cups butternut squash, skinned and cubed

1/2 cup ghee butter, melted

4 T coconut oil, melted  

2.5 cups frozen peas, defrosted

1.5 T lemon juice

1-1.5 tsp sea salt

1.5 tsp garlic powder

1 tsp black pepper

1 tsp oregano

1 tsp thyme

1 tsp onion powder

1. Fill a pot with water, add cubed butternut squash and boil for 40 minutes. 

2. Strain the water from the butternut squash and place the squash in a large bowl. Mash the squash with a potato masher until slightly chunky. Add seasonings and lemon juice. Stir to mix well. 

3. Add 2 T melted coconut oil and 1/2 cup melted ghee butter. Stir to mix well.  

4. Add chicken and peas and stir.

5. Place the remaining 2 T melted coconut oil in a large sauce pan. Add the contents from the large bowl and cook for 8-10 minutes on medium. I let it get nice and browned and crispy before taking it off the heat!

 

NOTE: If you want a creamier dish, you can substitute 3/4-1 cup coconut cream (from the top of full-fat coconut milk in a can) for the ghee. 

 

*Whole 30 approved

image.jpg
Posted
AuthorMatt Magnone

1 bunch of kale, washed and cut (about 10 oz)

4-5 T Olive oil

Sea salt and pepper to taste

Place Kale in a freezer Ziploc bag, along with remaining ingredients. Shake until well mixed. Spread out on two non-stick cookie sheets. Bake at 350 for 10 minutes or until crispy. 

*anti-fungal 

*Whole 30 approved

image.jpg

I use the Organic Kale from Trader Joes 

image.jpg
Posted
AuthorMatt Magnone

Ingredients:

1/2 head purple cabbage, chopped (if you want an easier option you can substitute 1 bag of Trader Joe's organic broccoli slaw)

1 bunch cilantro, finely chopped

1 carrot, grated

1 jalapeño pepper, seeded and minced

1 tsp minced ginger

2 limes, juiced  

2 T Olive oil

7 drops stevia

1/2 tsp sea salt

Mix all ingredients together and serve chilled!  

*Anti-fungal 

*Whole 30 approved (if you omit the stevia)  

 

image.jpg
Posted
AuthorMatt Magnone

Did you know many americans have an overgrowth of yeast and mold in their blood and tissues? Both yeast and mold are types of fungi. Foods that feed yeast/mold and lead to overgrowth include: sweets, soda, cheese (contains mold that feeds yeast), yeast containing foods (like bread, baked goods, wine, beer), fruit juices and some fruits, honey, vinegar, fermented products, artificial sweeteners, refined carbohydrates, corn and other grains, potatoes and other root vegetables, sugars like lactose (milk products) and glucose and fructose (fruits), peanuts and other nuts like cashews and pistachios (this is due to the way they are harvested...they contain toxic mold called aflatoxins that have been linked to cancer and other pathologies). 

In attempting to obtain optimum health, it's important to eat a low-fungus diet. If you suspect you have fungus overgrowth in your body, you may need to stay on a very strict "anti-fungal" diet for a few months. It is wise to follow up that diet with a low fungus diet that can be less strict once you get your fungus overgrowth in control. Once you've had fungus overgrowth in your body, you may be more susceptible to getting it again. Fungus (yeast/mold) overgrowth in the body has been linked to many diseases including CANCER! 

Currently we are doing a lean challenge at the gym and many members are following the four rules Ben gave us (no gluten, no dairy, plenty of water, and no sugar). All four of these rules should be followed if you are trying to clear fungus from your body. Some members are taking their lean challenge a step further and are doing the Whole 30 Challenge. The Whole 30 Challenge is also compatible with an anti-fungal diet, however, there are some extra rules that need to be followed. For example, in addition to avoiding all the foods not allowed on the Whole 30 Program, you should also avoid fruits, vinegars, and starches (carrots and potatoes etc) if you are following an anti-fungal diet.  

You can also include herbs and supplements to your regime to help your immune system clear away the fungus in your body faster (see list below). Fungus is a dangerous pathogen, just like bacteria, parasites, and viruses. Symptoms of fungus overgrowth include:

Weight gain or extra weight that won't come off

Water retention

Migraines

Food allergies

Indigestion 

Bloating, gas, constipation, diarrhea

Skin issues: eczema, psoriasis, acne, etc

Sensitivity to chemicals or smells like perfume, candles, etc

Anger, irritability, anxiety, depression, mood swings

Nail fungus or foot fungus (athlete's foot)

Skin fungal infections (athlete's foot, ringworm, etc)

Recurring vaginal yeast infections

Feeling tired, especially in the afternoon

Autoimmune diseases like Hashimoto's thyroiditis, lupus, psoriasis, rheumatoid arthritis, ulcerative colitis, scleroderma, multiple sclerosis, etc

Rectal/vaginal itching

Recurrent urinary tract infections 

Cravings for sweets or carbs

Seasonal allergies, itchy ears

 

If you suspect a fungus overgrowth, try adhering to this anti-fungal diet for two weeks and see how you feel. If you do have fungus overgrowth, you will feel way worse for the first week. You will start feeling better than before after the first week. You should notice your symptoms lessening by the end of the two weeks. Here is the basic anti-fungal diet:

 

Vegetables (no peppers, no potatoes, no tomatoes, no avocados, no carrots, no winter squashes)

Meat (no cured or marinated meats)

No fruit

No peanuts, pistachios or cashews 

No grains

No vinegar or alcohol (the least fungus feeding alcohols are the clear hard alcohols like vodka and tequila)

No sugars, sweeteners, honey, syrup...nothing that tastes sweet at all

No coffee or black tea (green tea is allowed) (If you must have your coffee, try using the "Bulletproof" brand because it has the least amount of fungus. You can purchase it at www.upgradedself.com

Try using lemon juice instead of vinegar 

 

Herbs and supplements that can be beneficial if taken in correct dosages include:

Caprylic acid

Grapefruit seed extract

Diatomaceous earth (food grade)

Aloe Vera (unsweetened) 

Coconut oil

Probiotics

I will be posting some anti-fungal recipes periodically. I will mark them as "Anti-Fungal" at the bottom of the recipe! 

image.jpg
Posted
AuthorMatt Magnone

Guess what! In case you haven't heard, coffee is ALLOWED on the Whole 30 plan!!! If you're used to having your coffee with cream or milk, there's an alternative that's yummier and healthier (and Whole 30 approved)! It's called Bulletproof coffee and it has the right amount of fats to kick your metabolism into high gear and fuel your body (especially your brain)!!! In fact, if you are trying to burn fat, you can start your morning off with just this coffee and no breakfast.

There are enough nutrients and calories in this coffee drink to get your metabolism started, but because it has no carbohydrates or protein, it keeps your body in a "pseudo-fasting" state which is great for using up fat stores! Much research has shown that "intermittent fasting" (usually referring to fasting for 12 to 16 hours per day) has amazing fat burning benefits in addition to decreasing your risk for diabetes and decreasing disease markers like c reactive proteins, etc. Drinking this coffee in the morning instead of breakfast, will help you stay on an intermittent fasting plan. (It does of course partner well with a Whole 30 approved breakfast too if you aren't interested in intermittent fasting). 

 

Here's the recipe!  

1-2 T ghee butter  

1-2 T coconut oil

1-2 Cups coffee

Blend all of this together on high in a blender until it gets frothy! Enjoy! 

 

Note: Most coffee is riddled with toxins like mold and fungus due to the way the beans are harvested and roasted. We recommend using the brand "Bulletproof Coffee" because they use harvesting and roasting that minimizes toxins and fungus/mold as much as possible. You can purchase the coffee at www.upgradedself.com

Also, ghee butter must be used while on the Whole 30 plan, but Kerrygold butter can be used otherwise. It is yummier than ghee and it's grass-fed!! 

image.jpg
Posted
AuthorMatt Magnone

Want an energy boost??? Try supplementing with maca root! The benefits of this powder supplement are amazing! They include: 

1. High in nutrients like vitamin c, vitamin b, vitamin e, magnesium, iron, calcium, phosphorus, zinc, and amino acids.  

2. Increases libido! It increases endurance and helps balance and regulate hormones. It also helps increase fertility! 

3. It helps balance hormones to help decrease symptoms of pms and menopause for women. 

4. ENERGY BOOST! It is used by many athletes for energy and stamina during workouts!  

5. General health improvements - It helps restore red blood cells to help with anemia and cardiovascular issues. It keeps bones and teeth strong and aids the body in healing and recovering quicker. It also helps increase MUSCLE MASS!! 

6. It helps to clear acne and blemishes from your skin!

7. Emotional and mood balancing. Anecdotal evidence suggests that maca helps with anxiety, depression, and other mood disorders. 

 

Try 1-2 teaspoons in a smoothie or other recipe!! Here's one below!

 

MACA GAZPACHO

1 T red maca powder

1.5 cups tomato juice

2 tsp cayenne pepper

1 tsp fennel seed

3 tsp sea salt

1/2 cucumber

1-2 celery stalks

1 cup Botija olives

1 bell pepper

parsley for garnish  

1. Mix the bell peppers and olives in a small bowl.  

2. Blend the other ingredients, except the parsley, in a high speed blender.  Place in bowls and add bell peppers, olives, and parsley on top!

recipe taken from www.sunfood.com

image.jpg
Posted
AuthorMatt Magnone

Salad ingredients:

Red and green spinach leaves

Pecan halves

Hard boiled eggs

Cooked Bacon

Freeze dried strawberries

 

Bacon Vinaigrette ingredients: 

1 chopped shallots

4 slices un-cooked bacon cut into 1 inch strips

3 T red wine vinegar

Sea salt and pepper to taste

 

1. Place 4 strips of bacon (cut) into pan and cook until crisp.

2. Add shallots and saute along with bacon strips. Cook until shallots are transparent.

2. Remove from heat and let cool for two minutes.

3. Add vinegar and scrape bottom of pan to loosen bacon bits. 

4. Season with salt and pepper.  

5. Place all salad ingredients in a bowl and pour dressing over the too.  

 

image.jpg
Posted
AuthorMatt Magnone