I’m very simplistic & cook from the heart which means I rarely use a recipe so here it goes…..
1 head cauliflower, sliced
1 teaspoon oil smeared over a baking sheet
Fresh coarsely ground pepper sprinkled over the cookie sheet
Layer sliced cauliflower and brush with another tablespoon of oil.
Sprinkle with sea salt
I’m a nut oil junkie and like to use almond, hazelnut or my all-time favorite…pistachio! Bake at 350 for an hour or until browned and the edges are crispy.

For the Turkey breast, I just roasted it naked except for a little salt & pepper. The glaze was the juice of a tangerine, about a teaspoon of freshly ground ginger and a quarter cup of white wine reduced to half.

Incredibly easy and equally delicious.

Thanks Sandra Kay!

Train with purpose,

Sandy Sommer RKC

I am not an athlete or a nutritionist. I don’t even belong to a gym.  I’m a grass-based farmer and sustainable foods advocate.  A firm believer in the harmful disconnect from the production and ultimately, the integrity of our food, I’ve chosen to sell directly to eaters through farmers markets and off the farm in an effort to educate more people about the importance of knowing where their food comes from and why production practices impact nutritional quality, our communities and the environment.

The group of customers who has been most interested in the nexus of agricultural practices and how it impacts their bodies are the people tweaking their diets to improve their fitness and athletic performance–many subscribing to the Paleo/Primal principles.  Their quest for a better understanding has, at times, led them to the farm for a personal experience with their protein while it was still in the pasture. Our seemingly disparate worlds collided, friendships were created offering insight into each other’s lives with food being the common denominator.

So I was flabbergasted to find out many of these incredible athletes resorted to whey-based protein powders for a post workout boost. Here are people who dedicate a significant amount of time and money into the physical care of their bodies, who vehemently eschew grains, processed sugar and even dairy, yet they are drinking this…..crap.

To put it bluntly, whey protein concentrates, isolates and hydrolysates are the high-fructose corn syrup of dairy. Our bodies were not designed to process concentrated branched-chain amino acids, they were build to digest whole foods. But that issue aside, my big question is where does the whey come from?

Whey is the liquid left over when milk coagulates into a curd. The presence of globular proteins—meaning the protein is soluble—is a by-product of the industrial cheesemaking process thus making it a regulated waste.  It can’t just be dumped into a public sewage system or out into the environment.  Properly disposing of waste, regardless of industry, equates to cost so it only made sense to find a process to turn a production by-product into another salable product.

Historically, whey, in its liquid form, was fed back to livestock such as pigs and beef cattle. Being an excellent source of usable protein, animals were quick to gain muscle (read: MEAT) so it only seemed the next step was to extend these benefits to people. But liquid whey isn’t exactly the most palatable substance and it’s perishable. By removing the water and leaving only the protein in powered form, companies can more easily process, package and distribute.

Even if it weren’t for all the stabilizers, anti-caking agents, flavorings and even sugars added to whey-based protein supplements, consider the source of the whey. Organic dairy production only comprises ten percent of all domestic dairy output and from that small fraction, only one percent is from grass-based dairies. Thanks to international trade agreements, it’s become even more lucrative for companies to import powdered dairy proteins instead of using domestically produced whey.

Why should this matter?  Chinese protein powder producers are routinely caught adding poisonous compounds such as melamine to their products. Industrial dairy practices, both international and domestic, are heavily dependent on chemical inputs from toxic pesticides, herbicides and fungicides in the animal feeds to the use of synthetic hormones for increased milk production. These toxin, especially heavy metals, often become concentrated in the final product. For anyone concerned about the environment as well as their personal health, these products have an incredibly huge carbon footprint—energy for trucking, energy for processing, packaging materials, distribution logistics—all for what? A few extra calories.

There is no place for ultra-processed whey-based protein powders in the diet of anyone intent on fueling their body with healthy, nutrient-dense foods.  Sure, it’s easier (but not inexpensive) to pick up a canister of mocha cappuccino fudge flavored goop to slug down after an intense work-out.  But if health and fitness enthusiasts would commit a fraction of the same intensity they devote to their workouts to feeding themselves properly with real food, the results would be seen not just in their own physical well-being, but that of the world around them.

———————

Try This Instead

Want to kick the powdered whey habit? Not only is this option Paleo, it will save enough money for a new set of kettle bells.

Bone broth.

Animal bones have been boiled by humans for nutritional value throughout our existence.  Thanks to the industrialized meat industry that has all but removed bones from our modern diets, we are often dependent on costly pills and supplements to deliver the critical micro and macro nutrients our bodies need.

Making your own bone broth is one of the most inexpensive ways of being good to your body.

Start with three to five pounds of raw bones. Don’t go for intact long bone or joints, but look for pieces cut to reveal marrow. Intact joints with the cartilage, capsules, tendons and ligaments intact will provide protein-rich gelatin—a big plus for the health of your own joints. For the more adventurous, heads and feet deliver incredible amounts of natural glucosamine-chondroitin.  An awesome batch of broth should set up like Jell-o when cool.

Put the bones in a large stock pot (or crock pot) cover with water and ½ cup of cider vinegar and let set for an hour. By increasing the acidity, minerals such as calcium, magnesium, phosphorous and other trace elements leech into the water.

Add aromatics such as onion, celery, carrot, peppercorns, herbs and bring to a boil. Skim off the foamy scum that rises to the top. When the pot quits foaming, reduce the heat and simmer for up to 72 hours adding enough water to keep the bones covered. Strain the solids and you’ll be left with the best liquid you could ever put into your body other than water.

Instead of a whey powder shake, try a mug full of bone broth seasoned with something spicy or add coconut milk and curry. Your body will love you for it.

Learn the basics of Paleo nutrition including:
Why a Paleo diet makes sense
How a Paleo diet differs from how most of people eat today
Why processed/modern foods are harmful to our health
The basics of how the food we eat impacts blood sugar, energy, performance and health
Where to shop for food and special ingredients that may not be available everywhere

You’ll get involved in hands-on exercises where you’ll:
Discover specialty food items that are commonly eaten as part of a Paleo diet
Learn about reading food labels to discover surprising ingredients in commonly eaten “foods”
Learn to prepare a healthy, on-the-go snack for yourself or your family
Create a food matrix for yourself or your family to guide you in meal planning
Learn how to plan meals for a week that don’t leave you slaving over a stove 3x a day

You’ll get:
A snack to eat in class or take home
A 30-Day Paleo Challenge Guide eBook filled with tips, tricks & recipes
Answers to your burning questions about embarking on a 30-Day Paleo Challenge and a Paleo Lifestyle

This workshop is $50 per person.
(Note: Early-bird pricing is available for most events – check the registration page for details!)

Register for Wilmington DE workshop.

NOVEMBER 2010
Practical Paleo Nutrition Workshop
11/13/10, 9am-12pm:
Mesa, AZ
Hosted by CrossFit Leiftime Fitness.

DECEMBER 2010
Practical Paleo Nutrition Workshop
12/4/10: Acton, MA (Metro-West/Boston Area)
Hosted by CrossFit Woodshed.
This event is open to the public.
Click here to register >

JANUARY 2011

Practical Paleo Nutrition Workshop
01/02/11: 11am-2pm
Trenton, NJ: Hosted by CrossFit Mercer
This event is open to the Public.
Click here to register >

Practical Paleo Nutrition Workshop
1/08/11: Wilmington, DE
Hosted by GameShape.
This event is open to the public.
Click here to register >

Baltimore, MD Area
Details TBD

Hey Sandy– I thought you might like to add this root vegetable recipe to your Paleo rotation. It’s one of my favs– loooove root veggies in the fall.

8 carrots, peeled, diagonally cut
5 turnips, peeled, cubed
1 garlic clove, chopped thick
2 zucchini, cubed
-olive oil, cumin, sea salt, curry powder & coriander

- toss carrots, garlic & turnips in olive oil, cumin, sea salt, curry powder & coriander in a Le Creuset or roasting pan and add 1/4″ of water to bottom of pan. Be generous with spices.
- roast, uncovered at 425d for 30 minutes
- toss in zucchini and cover and cook another 20 minutes (add more water & oil, if desired.)
- uncover and cook another 10 minutes.

I like my roasted veggies softer. If you like them a bit firmer reduce the cooking time by 10-15 minutes and don’t cover while roasting.

You can also roast this with a 4 lb chicken (rub more spices & oil over the bird) and cook the bird alone for 20 minutes before adding veggies. Roast the chicken 1 hour/ 20 min total, including time with veggies.

Enjoy! Annie

I think the framework of it could work with just about any meat that you wanted to sauce.

I roasted a free range Turkey breast and painted it with coconut oil and sea salt. After the breast was done, I deglazed the pan with sherry and stirred up all of the browned bits. I then transferred it to a sauce pan and add some homemade chicken stock to that liquid.

After reducing that and checking for flavor, I ran it through a food processor to smooth it out.  I added a little more stock and some fresh thyme. Also a dash of worcestershire sauce. Reduced further and then finished it out with some cream.

Quite tasty and almost Paleo. You could use your own choice of herbs and probably ditch the dairy if desired.

Train with purpose,

Sandy Sommer RKC

Most folks aren’t exactly where they want to be. They may not be as strong as they want. Maybe their endurance isn’ t where they would like. Maybe they wish they were leaner. Or maybe all three.

Getting the results just isn’t that hard. If you are willing to make the adjustments to your workouts and eating habits that is.

Let’s start with the most important component first.

You really need to eat the right foods. Lots of protein, enough fat and carbohydrate from vegetables and some fruit. Get rid of grain. Grain is a lot of calories but thin on nutrients. Grain is inflammatory and it’s not good for most of us.

Forget the USDA Food pyramid. Why you ask? Because it’s mostly a byproduct of the needs of Big Ag, other special interests and Big Pharm. Look around you. Are you healthy? Is your neighbor? The health care system in the USA is driven by a sickness model and not one of wellness. Wellness really isn’t too profitable. Sickness is big business.

Second, if you want to get leaner then you need to get strong. Forget anything complicated. Find someone who can teach you how to deadlift, squat and press. Then do those exercises with heavy weight and low reps. Stay off any and all machines. Even if you are a beginner. Especially if you are a newbie. If you are new, then find a qualified instructor. If they try to get you to hit on a machine, run do not walk to the nearest exit. Machines are not good for you at best and dangerous at worst. Do you know why?

Finally do some kettlebell swings and some Turkish Get Ups. These exercises make up the RKC Program Minimum. If you follow this program from Pavel’s book Enter the Kettlebell, then you will get lean and strong.

There’s nothing complicated about any of this.

Deadlift a lot. Make it harder all the time. A good place to learn about this is Power To the People. Do some presses. And some swings. And some TGU. Eat real food.

Keep in Simple and train with purpose,

Sandy Sommer RKC

Look , the diseases of civilization are really a function of the world we live in. And the choices we make. Obesity, dental challenges, heart disease, diabetes….(the list goes on, but you get the idea) are  wrecking havoc on us and our nation.

Forget about ObamaCare. Why not try some self care.

Forget the USDA and it’s terrible Food Pyramid; it’s all about BigAg and special interests. It ain’t about you I can tell you that.

Forget everything you think you know about eating “healthy.”

Forget grain. That you even know it exists. There is no such thing as an essential carbohydrate.

Finally, forget arguing about it. The people who want to vehemently go after me on this stuff are ususally the ones who need the most help. Ordinarily they are afraid to change so they they argue that it’s too hard or too something. They are the same folks killing themselves in their workouts and seeing no REAL results. No gains in strength. No gains in power and NO FAT LOSS to speak of.  But they spend hours upon hours on the hamster wheell going nowhwere fast.

And you see their posts on Facebook. Things like: “I just ate a large pizza and now I’m going to swim it off!” Or my personal favorite: ” I just did 200 kettlebell snatches and now I can snatch all the donuts I want Saturday morning.” Really. I stole both those quotes.

OK I wish Robb had indexed the book and I still can’t find the “Food Matrix” that he discusses in the book as being part of RobbWolf.com. The book is funny, well written, well researched and is full of some good recipes.  You can read it cover to cover and learn tons or you can jump straight into “implemention” and learn now to work out smarter and shop and eat better.

But I digress. Buy The Paleo Solution.  It costs less than a trip to 7-11 And buy it especially if you want someone to give you a true road map. Robb lays it all out for you in black and white. So you don’t even have to think if you don’t want to. So easy to follow that there is no excuse. No, “I can’t shop this way.” No, where does my fiber come from?” No, “This sounds boring.” I can assure you it’s not boring. And you will get results.  You will look better, feel better, have better lab results. And live longer.

And please  buy this for anyone you care about who you see floundering. They will thank you for it and it’s just a good deed for you to do.

Train with Purpose,

Sandy Sommer RKC

Most gyms measure the success of their trainers solely by their ability to sell personal training sessions. It’s not about transformation and results. It’s about selling. Few gyms even have the ability, or the desire, to determine if anyone is getting stronger and healthier.

If you are lucky enough to find someone who is passionate and talented and who can really help you then it will require that you invest around $100 per session for their assistance. Sometimes it’s more.

For most folks who use personal trainers, they slog through the same workout session after session, with no measurable improvement. I see the same people at my gym doing the same workouts with the same weight for 6 months at a time. What a colossal waste of time and money! There is no progress. No one is getting stronger, fitter or healthier.

There is a better way. For much less than what the yawning guy in the polo shirt will charge to count your reps and walk you through the standard circuit at Gym Chrome, you can become an online coaching client with me.

This is not for everyone. It will require discipline, an open mind, dedication and some time. An hour or so a day. Usually less.

So what will you get? Results and satisfaction like never before. Someone to hold you accountable if need be. You will be a new person physically and mentally after this 6 month training.

Things will start with a thorough personal assessment and a training regimen specific to your ability and goals.

Your program will begin on August 30, 2010 and end on February 4, 2011. I am limited to 15 clients. I need to be able to give you each the attention you will need and deserve to transform yourself over the next 6 months.

Each week you will get a training schedule based on the coming week, your obligations, and the previous weeks results. There will be a group conference call weekly. We will record it for those unable to attend.  The call will offer you support and group coaching. I expect that we will have special guests from time to time. I know we will.

Additionally, I will review videos of you and your work and technique from time to time. Also, there will be a 1 on 1 coaching call every month.

You will work hard. You certainly won’t be going through the motions as they say. You won’t be staying in the same rut you’ve been in. We will set a course to develop you into the person you want to be and then get you there step by step.

How much has your body changed in the last 6 months? Is this due to the fact that you are perfectly happy where you are, or because something isn’t working?

My guess is something needs to be fixed with either your training or your nutrition, even both. Something we can fix.

As you know, I strictly work with motivated individuals. Thus I do require a phone interview.

If you’d like to be considered and want further information, please email me no later than August 23, 2010.

Train With purpose,

Sandy Sommer RKC

Look, unless you have an incurable metabolic condition or a chronic problem for which there is no solution, then you should be neither obese, nor in pain.

I will tell you that I am sympathetic to your plight if you are either (or both) and looking to make a change and become healthy.  But if you are a whiner and/or a complainer than save it.

I know it’s hard to trust what you read these days. What information should you trust? What makes sense?  Clearly, there is a lot of contradictory material out there and I understand if you think I am full of it. All I can say is if you happy the way things are currently that’s cool.

In the interest of full disclosure, I have never struggled with my weight. Last August was about the plumpest I’ve ever been and I was about 17% body fat. Now I’m at 7-8% so what I am sharing here has been lived by me. Also, I’ve had two clients who have lost North of 50 lbs and another who has lost almost 100. They have never starved themselves. They have eaten healthy food and worked out hard but intelligently.

When I first heard about the Primal Blueprint it was early in the Summer of 2009. I read it and began applying my new found knowledge in August. I used the information in out to completely change how I eat and I also used it to alter my workouts to a small degree.

Right away I knew I had found a tool that was very clear, and would be simple to implement for many many people. If you really want change, then this book couldn’t make it any simpler. I’d even hazard to say it’s also kind of easy. In  a nutshell, you eat lots of proteins, healthy fat and limit carbohydrate to fruits and vegetable, in season if possible. Ideally, that means nothing processed. And you’ll cut grain consumption to nil. You are trying to eat as man ate before the advent of agriculture. When we gathered and hunted for our food. I can assure you that to eat as we are meant to is not hard. Quitting heroin is hard. If you have PB experience or live Paleo please share the good, bad and the ugly in the comments.

And if your workouts involved working through pain then you are doing something (or many things) wrong. Pain isn’t what you experience when the going gets tough and lactic acid floods your muscles. It’s in your joints and is a signal that something isn’t right. Would you ignore a fire alarm?

If experience the pain of injury, then you are moving incorrectly. Or maybe the load is inappropriate. Maybe you are doing stupid things of which you have no business attempting. Do you know how to execute a proper deadlift? If not then find a qualified instructor. Or don’t do it. Or understand and accept the risk.

In my opinion, there is no excuse for getting hurt while training. Competition is another matter. Sure, bad luck can play a part, but if you get hurt over and over, then maybe you need to figure out why. Getting hurt isn’t a badge of honor. It’s nothing to be proud of. It just is . But it doesn’t need to be.

Today, (This article began percolation yesterday) but today someone called me and said this to me, “Sandy, I had an MRI done on my shoulder. There is some damage to my shoulder from doing clean and jerks with the barbell. What should I do?”

I wanted to say “heal,” but bit my tongue. I did find out that this person has never had any formal c and j instruction, had been experiencing pain for sometime and finally got hurt. Not too bright.

A lot of folks who are share my philosophies with want to argue with me; especially about the training part. There seems to be this idea “if it’s not a near-death experience” then it wasn’t a good workout. Real athletes don’t train that way. They work hard and they work smart. When athletes do get hurt usually it’s competing. If it’s not trauma based then they will try to figure out why they got hurt and figure out a way to avoid it in the future.

Here’s a good quote on from Brooks Kubik. “Hard work is using the heaviest possible weight for the number of reps you set as your target,
and then DOING those reps,every single one of them – in good form.
Let me repeat that. Hard work involves the use of the heaviest possible weight that you can handle for the number of reps you set as your target , and actually DOING those reps … and doing the reps in GOOD FORM.”

Don’t get injured. Lose some fat. And have fund doing it.

Train with purpose,

Sandy Sommer RKC

I sensed right away that this guy was hoping to unlock some sort of workout secrets he could apply to his own sessions to lose weight and get stronger. I could also guess that when I told him that the secret was really much more about eating than working out that I would lose his interest. And I was right.

The first thing I told him was exactly what he didn’t want to hear and that was this. “90% of my body composition is based on what I do at home and not here at the gym.” He looked totally confused and asked for clarification.

I went on. I explained to him that to really see body change you have to change the way you eat. And here is where I lost the guy. He interrupted me and wanted to talk about my workout.  See, for most people it is much easier to get to the gym and spend an hour there and then try to justify terrible eating habits then it is to change the way they fuel themselves.

Just last week I saw that one of my Facebook friends and a cheese steak sandwich for lunch and that he was going to burn off that with a run. Well a cheese steak averages about 690 calories according to Livestrong.com .  Jogging burns off about 13 calories so he will have to run an hour to use that energy. But I digress. Bottom line is that you can’t outwork bad eating habits.

My business is helping people achieve their goals physically. I can’t help you very well if you won’t help yourself.  Here’s how you can get started.

• Start purchasing good quality foods. Shop at your local Farmer’s Market. Especially if they are producer only.
• Go out and meet some farmers. Check out www.eatwild.com
• Buy The Primal Blueprint and the Primal Blueprint Cookbook. All you need to know is in these two volumes. Just do it. And follow it. Conventional wisdom is nothing of the sort.
• Stop eating processed food. Be particularly cautious if a product is labeled “lite” or “low fat.”
• Avoid grain at all costs. And I mean all. Wheat is the enemy. Not fat.
• Work out because you love it. Have fun. Get strong.

Train with purpose,

Sandy Sommer RKC