Paleo and Crossfit

Paleo Update

2012-02-06T11:06:00.000-08:00

So my wife and I went through the whole 30 for the month of January. I ended up feeling pretty much awesome. My workouts improved, I slept all night, I felt good and overall was a pleasant experience. My wife didn't feel much of anything different other than she was hungry the entire time.

This last weekend I endulged in a bunch of crap and I feel like I had the flu this morning. My guts were irritated and I felt lethargic. I haven't been able to sleep well the last couple nights either.

My experience is that I must react to gluten pretty heavily. I will be continuing the real food style of eating.

WOD
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50 KBS (55lbs) then

bear crawl 25 m
20 sit-ups
broad jumps 25 m
20 squats
5 rounds

11:57

Food
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2 eggs
1/2 Tbsp butter
3 cups coffee
Progenex Recover

WOD

2012-01-16T12:23:00.000-08:00

Today was Roy -

Roy

15 deadlifts (225/155)
20 box jumps (24/20)
25 pullups

5 rounds

33:59

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I was really worried about the 225# DL but it turned out to be really good. I felt good through all of it until the last round. I could tell I was getting fatigued so I started doing sets of 1 or 2. They still felt strong I just needed more break in-between.

Pullups were good until the last set. Box jumps were no problem like normal.

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Paleo is going great. I messed up and drank 3 beers on Friday. Other than that I've been strict paleo since January 2. No dairy, no processed foods, no anything other than REAL food. It's been great. I'm over the feeling bad part. I know I'm not supposed to weigh myself but I did. On Jan. 2 I weighed 199 and this weekend I was at 201. It's weird but I think I'm getting stronger and leaner. I feel incredibly good.

Turkey & Sweet Potato Soup

2012-01-09T08:23:00.000-08:00

I heard this is good.
http://www.icookfree.com/cook/recipes/turkey-sweet-potato-soup

Recipe: Turkey & Sweet Potato Soup

Ingredients
•2 Tbsp coconut oil
•2 onions, sliced
•1 lb ground turkey
•1 Tbsp curry powder
•1 tsp salt
•1/2 tsp pepper
•1/4 tsp cayenne pepper
•2 cloves garlic, pressed
•2lbs sweet potatoes, peeled and cubed
•2 cups chicken stock
•2 cans diced tomatoes
•1/2 cup nut butter (sunbutter, almond, or peanut)
•1/2 cup coconut milk

Instructions
1.In a large soup pot, melt coconut oil over medium-high heat.
2.Add onions and turkey. Cook until no longer pink.
3.Add swwet potatos, stock and tomatoes.
4.Bring to a boil, cover, and simmer for 30 minutes.
5.Add remaining ingredients and stir thoroughly.
6.Return to a simmer and cook for 20 minutes.

Thanks to I Cook Free for the recipe.

WOD 12/29/2011

2011-12-29T12:55:00.000-08:00

Press OR Bench Press 1-1-1

Then…

Back Squat OR Deadlift 1-1-1

What we’re looking for here is to establish a one rep max in two lifts, one upper body and one lower body. Choose your lifts, take sufficient time to warm up each lift up, then go for your max. Make pretty sure you are able to get the first rep; add weight in the 2nd rep; don’t be afraid to fail in the 3rd rep. Record your highest one rep max on the board, and post to comments if you want. We’ll do this again in a half-year or so to see how much stonger we’ve all gotten.

As always, be safe. No ego. Choose loads that are reasonable. Use proper form. It doesn’t have to be pretty, but don’t let it get ugly.

Then…

10 pushups
20 overhead walking lunges (45/25) (total)
30 sec plank

AMRAP in 12 minutes

I did the shoulder press today. My max is 140# which i'm really happy about considering my old one was 135. The weight doesn't have to move up a lot just as long as it's going in the right direction.

Deadlift was another exercise I'm extremely happy with today. I lifted 335 which is up 20 30# from my previous. (I thought my max DL was 315 when in reality after some fact finding it was actually 305. I'm very happy with improving my max deadlift by 30#). I did hit 345 once but that was nearly 2 years ago.

The AMRAP was much more difficult than I had anticipated. I got 5 rounds with 20 reps into my 6th round. The oh walking lunges with a 45# plate over the head is killer on the quads. Awesome but very tiring.

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I'm on a fasted day so far today. This is not a planned fast. I would call it more of an unplanned fast as I want to eat but didn't bring anything to work and I don't want to eat junk. So, I'm fasting.

2011-12-27T12:57:00.000-08:00

20 deadlifts (245/165)
40 pullups
60 wallballs (20/14)
80 situps
100 double unders
500m row

1 round

19:22

I used 185# for my deadlift. I'm still nervous about my back although I think it's just fine. As long as I move around and stretch some during the day, it feels great. I got the first 10 pullups no problem then split them up. The wallballs pretty much sucked. I did 20, 10, 10, 5, 5, 10. It wasn't a bad way to break them up. Next was the DU which sucked really bad. I couldn't find my rhythm today. Usually I can knock out 30-40 in a row and today I was able to tie 10-15 together. Then there is the row. I struggled. I was gassed. I am weak. I haven't been to CF in a week and I know I could do better. It'll get there.

WOD

2011-12-19T13:48:00.000-08:00

Push Press 3 - 3 - 3 - 3
175 lb

20 KB swings (45 lb)
20 Pushups
20 Squats
5 rounds
13:58

1,000 m row after the WOD
3:58

Felt good today. The push press felt really good. I was able to only move one rep of 175. The metcon was good. My pushups struggled a little towards the 3rd set. KB swings also struggled.

My back is getting much better. I feel like I'm almost back to full form. As long as I keep stretching and moving some here and there during the day I'm good.

2011-12-12T09:26:00.000-08:00

Crossfit - 5:30 am
5-5-5 overhead squats

21 OHS
30 DU
15 OHS
40 DU
9 OHS
50 DU

rest 2 minutes and complete as many dead hang pullups as possible.
---------------------------------
OHS - 75 lbs 1 or 2 times.

During the workout I used 65 lbs and completed the first 21 and then a few of the next set then I dropped down to 45 lbs. My shoulders and middle section of my back are a little sore now. Not painful I can just tell I used different muscles and forced my shoulders to stretch.

DUs should have been easy but I struggled to get going on the first 30. Once I got to the last set of 50 I powered through all 50 unbroken.

Completed 7 Dead hang pullups
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Food log:
2 eggs
few oz of taco meat mixed in to eggs
1/2 Tbsp butter
1 pear
splash of salsa

WOD 2 from the games

2011-11-04T05:32:00.000-07:00

9 Deadlift (155 lbs)
12 pushups hands off floor
15 box jumps

Today I didn't do as well as when I did it during the games. I only scored a 251 and before I scored 262. I felt like I was faster this time around but apparently I wasn't. It could have been the pushups and I think I was slower on the box jumps this time. Oh well, it was fun.

WOD

2011-11-03T07:16:00.000-07:00

5-5-5-5-5 back squat
I started at 135 and made it to 265. I think I could have done more but wanted to quit since I haven't back squatted for a while.

10 wall ball
10 burpees
AMRAP 10 min
6 rounds 5 wallball

Everything sucked after using so much energy completing the back squat. The endurance was there, I just had a hard time getting the full squat and throwing a 20 pound ball 10 feet in the air.

I took yesterday off so was relatively fresh today.

Games WOD

2011-11-01T12:26:00.000-07:00

30 double unders
15 power snatch 75 lbs
AMRAP 10 minutes

I got 5 rounds 25 double-unders. When I did this for the games I scored 241 and today's score is 250. I feel good that I increased by 9 double-unders considering the amount of time I've been in the gym in the last 6 months.

Eating has been pretty good. Last night I faltered with too much beer.

Clean & Pushups

2011-10-25T09:02:00.001-07:00

5:30 AM
10 Cleans - 115# - Rx was 135#
20 pushups hands off the floor.
time: 22 something.

The cleans felt a little heavy. Mostly in my back and wrists after I got going some. I did the first 5 no problem then started to fatigue a little. It was fun completing the explosive movements again. They make a person feel powerful.

I've been eating fairly clean. I missed on Saturday and Monday. I didn't have many options so I took what I had available. My last weigh in was 190# which is already down about 5# from my previous weight.

Back at CrossFit

2011-10-19T13:35:00.000-07:00

I'm back at CrossFit now. I will start going 3x per week and hopefully move up to 4-5x per week in by November assuming I feel good. Paleo is also going to be a huge focus. I'm tired of feeling like crap and need to get back into shape. I've never felt so good as when I go paleo. In addition to that I will be posting my food intake and crossfit workouts here.

I'd like to document my weight and measurements for a while too. I have let myself go a little and am sure I'm around 195#. My goal is to either be ripped at 195# or ripped at 185# by February 27, 2012. It will happen. I'm heading to Mexico and need to be in top performance mode by then.

Todays WOD:
10-19-2011 – Noon workout
1 pullup
2 deadlifts (bodyweight 185#)
3 situps
2 pullup
3 deadlift
4 situps

Increase reps each round.

AMRAP in 18 minutes
10 rounds +12 reps

Food intake
1.5 cups stew/soup... potato, stew meat, carrots, onion. (need to drop the potato)

Crossfit Total

2011-06-10T05:56:00.001-07:00

We did crossfit total today. I felt good but the strength just wasn't there. I need to do some more heavy lifting. I've been going about 3 days a week but either not doing or missing the lifting days. My press stayed the same, squat went up by about 40 pounds and deadlift has gone down. I felt some stress in my lower back when performing the dead.

I'll get my lifts back up there. I need to do more lifting. That's simple enough.

My body weight has gone up as well. I'm hovering right around 197. I don't feel like that is too much but mentally I wish I was much lighter. At minimum 10 pounds.

Day 3

2011-04-04T06:51:00.001-07:00

I traveled most of the day yesterday. I did pretty well.

Food
----------------
3 - 1/4lb hamburger patties
2 - brats
some sunflower seeds

no workout.

I didn't eat any supper. So I could say I'm on a 15 hour fast.

Saturday I did have some ice cream and beer to celebrate the NCAA final four.

Day 2

2011-04-02T11:11:00.000-07:00

Today I fasted for 16 hours then completed the below WOD in a fasted state. I waited to refeed for an hour after working out. I feel really good. My muscles are a little tired and fatigued from the workout but that's to be expected. All in all, good day 2.

Crossfit fasted
----------------------
AMRAP 15 minutes
9 deadlift - 155 lbs
12 pushups - hands come off the floor
15 box jumps - full extension, 24" box

Food
----------------------
3 eggs
olive oil
pork sausage
coffee

April Paleo Challenge

2011-04-02T08:12:00.000-07:00

My wife and I started a paleo challenge for the month of April. I need to take some pictures but my weight is

193.5 lbs (home scale)

I'll weigh in at crossfit this morning because I think our scale is a few pounds shy.

April 1 food log
------------------------
7 or 8 oz pork loin
coffee

Workout log
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Crossfit
1000 m row
50 - 45lb thrusters
30 pullups

500 m row cooldown
15 more pullups

Crossfit Games WOD 1

2011-03-27T12:10:00.000-07:00

Crossfit -
I participated in the first workout of the crossfit games open this last weekend. The WOD was 30 double unders and 75 pound power snatch AMRAP in 10 minutes. Based on what most were doing at my gym I was expecting 4 rounds. I ended up with 5 rounds and 16 double unders. This placed me right in the middle of the pack in my region. I'm not expecting much except improving fitness.

Today, one day after my workout, my back and shoulders are very sore.

Paleo -
Smoked an 8 pound pork loin, small ham and round steak. I'm excited to eat it. It should provide my food for the rest of the week. Tomorrow I'm going to weigh myself and starting April 1, my wife and I are doing a 30 day paleo challenge. At the end, we can book a trip to anywhere we want to go. I'm excited.

It's been a while

2010-07-05T15:06:00.001-07:00

I haven't had a chance to ride much lately. It's time I make it a priority. It's fun. There is no other reason, it's just fun. I can come up with all sorts of excuses on why I haven't been riding and the truth is, I've been extremely lazy. Just lazy.

Not any more. I miss my commute to work. I have a Ute now that can all all my goods and then some with no problems. It's time I put it to use. Tomorrow is the day.

Happy 4th yesterday.

Fried Chicken

2010-06-14T17:27:00.000-07:00

Take chicken breasts or a whole chicken.

Make almond meal out of some raw almonds or purchase some almond flour/meal.

coat chicken in egg then coat with almond meal.

fry in olive oil until crispy.

season with season salt and pepper.

Condiments

2010-05-17T20:03:00.000-07:00

Nice link from Mark's Daily Apple with recipes for condiments.

http://www.marksdailyapple.com/alternative-healthy-condiment-recipes/

Ketchup

There’s no need to give up ketchup if you can opt for this sugar-free (but no less delicious) 3-minute variety.

6 ounces tomato paste
2/3 cup apple cider vinegar
1/3 cup water
2 tbsp of your preferred sugar substitute (optional)
2 tbsp onions
2 cloves garlic
1 tsp salt
1/8 tsp ground allspice
1/8 tsp ground cloves
1/8 tsp pepper

Combine ingredients in food processor and blend until the onion disappears. Spoon mixture into an airtight container and store in the refrigerator.
Mayonnaise

Mayonnaise

If using raw eggs in mayonnaise makes you nervous, try this recipe, which not only dramatically reduces the sugar content but also partially cooks the eggs!

2 large egg yolks
2 tbsp fresh lemon juice
2 tbsp water
1 tsp dry mustard
1 tsp salt
1 cup pure olive oil

Heat the egg yolks, lemon juice, water, and sugar in a small skillet over very low heat, stirring constantly. At the first sign of thickness, remove from heat and submerge in a large pan of cold water (you should continue stirring here to avoid creating citrus-y scrambled eggs…trust us!) Scoop mixture out of pan and into a food processor. Blend for a few seconds and then let mixture sit uncovered for at least 5 minutes to cool. Add remaining dry ingredients, and blend on low speed. Drizzle oil slowly into the mixture until all ingredients are combined. Scoop into a large glass container and chill immediately. Mayonaise should keep for at least one week if stored correctly.
Mustard

mustard

Ahhh…mustard. Another childhood favorite. But did you know many varieties contain a hefty dose of brown sugar? Cut the carbs – and synthesize the taste – by following this spicy mustard recipe

1/4 cup white or brown mustard seeds
1/4 cup red wine vinegar
1/4 cup dry red wine
1/2 cup dry mustard
2 tsp salt
1/4 tsp ground allspice
2 tbsp cold water

Place mustard seeds, wine vinegar and wine in a small bowl and let sit for 3 hours. Pour the contents of the bowl and the water into a food processor with a steel blade. Blend until seeds are broken up and then add the dry mustard, salt, allspice, and water, and process until smooth. Scoop into glass container and refrigerate 12 hours before serving.
Faux Honey Mustard

honeymustard

This is perhaps one of the most delicious (and kid-friendly) ways to sweeten the appeal of a chicken dish!

1 cup mayonnaise (extra credit if you use your own homemade version!)
1/3 cup mustard (again, there’s no harm in using your own!)
2 tbsp lemon juice
1 packet sugar substitute or a bit of honey

Combine all ingredients in bowl and mix thoroughly. To store, refrigerate in airtight container.
Barbeque Sauce

bbqsauce

Ever wonder what makes barbeque sauce so delicious? Perhaps it’s the 30 grams of sugar per 1/4 cup serving? Don’t want to give up this comfort food favorite? Then try this innovative recipe, which uses diet soda in place of the sugar!

2 strips of thick bacon, chopped fine or 1 teaspoon of smoked paprika, or chipotle powder to taste (this gives the sauce its smoky flavor, so using either the bacon or the spices is fine!)
1 small onion (minced)
1 clove garlic (minced)
1 6oz can tomato paste
1 tsp liquid smoke
1/2 cup apple cider vinegar
1/2 cup water
1/4 cup ketchup (again, use your homemade version!)
3 tbsp mustard
1 tbsp Worcestershire sauce
1 pinch ground cloves
1 pinch cinnamon
Hot sauce to taste (any variety is fine!)

If using bacon, fry in a 2-qt pan (no oil) until cooked through. Add the onion and cook over a medium heat for 3-5 minutes (or until onion browns). Add in garlic and cook for a minute, then mix in all other ingredients and simmer for about 30 minutes. Test the mixture and add other spices, more vinegar or hot sauce until you achieve the desired taste. To store, scoop into a large plastic container and keep refrigerated.
Almond Butter

almonds

Looking for a peanut butter alternative? Try this almond butter recipe – its quick, easy, and super nutritious!

3 lbs raw, unsalted almonds

Spread almonds on cookie sheets and toast in a 350 degree F. oven for about 10-15 minutes, stirring them around occasionally to ensure that they are toasting evenly. Let cool for 30-45 minutes. In a food processor, add handfuls of almonds at a time through the shoot opening and blend on high. Periodically open blender and scrape down sides to make sure that mixture is blending evenly. If you prefer a chunkier almond butter, save a handful for the end and then add in while pulsing food processor to attain desired consistency.

Bacon wrapped jalapeno popper roulette

2010-05-15T09:59:00.000-07:00

smash up avocados (you can add diced red onions, olives, cream cheese, diced olives, diced sundried tomato) and slice some jalapenos in half (discard the spicy seeds, or save a few if you like it fire hot) lengthwise. Fill in the little jalapeno canoes with the avo/cheese mix, wrap in bacon, cook at 300 for 1/2 hour or so, crispier if you like 'em. Eat 'em up!

Thanks Tim!

Paleo bars

2010-05-04T18:23:00.000-07:00

Another great option for those of us who have a sweet tooth!
Ingredients

* 3-4 Tbsp coconut oil
* 1/4 cup carob powder or cocoa (optional)
* 1/2 cups ground nuts (almonds, hazelnuts)
* 3/4 cups dried shredded coconut
* 1 Tbsp or more to taste honey (optional)

Instructions

1. Start by melting the honey and oil in a saucepan over medium heat on the stove
2. Add carob and nuts and coconut
3. Form into a square by dumping into a small baking sheet and refrigerate or freeze until hard
4. Cut and eat

Recipe from Paleo Plan

Quick Smoothies

2010-04-09T11:45:00.000-07:00

Coconut Fruit Smoothie
¼ to ½ cup coconut water
½ cup berries or cherries
1/3 to ½ cup coconut milk
2 T. almond butter

Put all ingredients in a blender and blend until smooth. You can add more or less of the liquid ingredients based on how thick you like your smoothies.

Pumpkin Smoothie
½ cup coconut water
½ cup canned pumpkin
1/3 cup coconut milk
2 T. almond butter
Cinnamon, nutmeg and/or cloves to taste

Put all ingredients in a blender and blend until smooth. This makes a fairly thick smoothie, so you may need to adjust the liquid ingredients to your taste. Also, note that this is not as sweet as a fruit smoothie. You can add some honey depending on your sweet tooth, but that does negate the paleo aspect.

From Hillary Dobbs

Deviled Eggs

2010-04-09T07:41:00.000-07:00

Another great recipe from Tim at Acme Bicycles.

TexaMexiCali Deviled Eggs
Sorry I've got no measurements for this:

Dozen or so hardboiled eggs, slice 'em in two, harvest the yolks, save the little white boats.

Mash up the yolks with:
home made mayo (see mayo post)
crispy diced up bacon
minced red onions
minced olives
minced jalapeno peppers
diced up soft avocado

You just have to use as much of each ingredient as suits your taste. Fill the egg white boats with the awesome green/yellow mash you just made. Sprinkle with a little cayenne pepper, or paprica, and pop them in the fridge. Don't share them with anyone, as no one is worthy of them but your own bad self!

The extra bit of filling in your bowl is great on top of a grilled chicken breast.

Chicken Curry

2010-04-08T08:00:00.000-07:00

This one comes from Hillary Dobbs.

Chicken Curry
2 to 3 chicken breasts (2 if large, 3 if small)
2 large garlic cloves
1 large bell pepper (green, yellow, orange or red)
Enough coconut oil to cover the bottom of a large sauce pan
1 t. curry powder (more if you prefer your food spicier)
½ to 2/3 cup of coconut milk

Chop the bell pepper into small pieces. Chop or press the garlic cloves. Sauté pepper and garlic in coconut oil over medium heat until both have browned. Add chicken and curry powder. When chicken is cooked thoroughly, add coconut milk and simmer together until hot.

Pemmican

2010-04-07T11:37:00.001-07:00

This recipe has been submitted by our favorite bike guy and fascinating paleo fanatic, Tim, at Acme Bicycles.

This is considered the perfect food. You can live on this stuff without the need of any other nourishment. It has approximately 70% fat and 30% protein. Tim made it with a little sea salt and surprisingly enough, it was fantastic. It reminded me of that beef jerkey you got as a kid that was shredded and in the little can.

On to the recipe.

Pemmican is a mix (50/50 by weight) of dried red meat (jerky) and tallow (rendered beef fat). In special occasions, dried berries could be added for "wedding" pemmican, or to be consumed for special occasions. The real deal meat and fat only pemmican is a plains Indians' staple food. It stores for years and provides a way to make use of red meat from game with a perfect nutritional profile. Jerky without the fat is too lean and leads to starvation in short order without the fat!

Slice thin some lean eye of round roast, and put in your dehydrator for 24-36 hours until dry, snap between your fingers dry. A 3 lb roast will yield 1lb of dried meat. Grind this very dry meat up in a food processor or whirlybird grinder. You want it powdered up like coffee ground sized. You can add salt/pepper/seasonings (or berries if you gotta have 'em) to the dry grinds.

Tallow is made from beef suet, kidney fat. You can get it on the cheap from any local butcher. Tell them you want the kidney fat, muscular fat will do, but suet is the most stable for tallow. Chop up 3-5 lbs of suet into dice sized chunks. Bake it in a large dish at 250 for an hour, stirring it once or twice. Strain off the liquid and run it through a fine mesh colander. Keep cooking it down, straining off the liquid, but do not scorch the fat, low heat is the key. You can feed the cooked down fat to your pets, mixed in with other meat scraps and such to keep from poisoning the critters with commercial pet food.

Weigh out even proportions of liquid fat and ground jerky, 50/50 by weight. Mix it up and you get a nice doughy texture. Portion this into individual containers and cool in the fridge. You can freeze it, or store it at room temp once it is sealed up in a ziplock or other container. Perfect snack on the go. You get about 70% calories from the fat, 30% from the protein. Quite possibly the perfect food, and highest nutrition per pound for bike trips, tours, camping, hiking adventures. Grass fed/organic or wild game meats have the best fatty acid profiles.

Homemade Mayonnaise

2010-04-02T08:11:00.000-07:00

Homemade Mayonnaise

1 cup olive oil
1 egg or 1 egg yolk (I used the whole egg)
2 tbsp lemon juice
½ tsp dry mustard
salt & pepper to taste

Add egg, ¼ cup olive oil, lemon juice, dry mustard, salt to container blender or food processor. Turn the machine on and slowly pour the remaining olive oil into the container in a thin, even stream. Too thin? Add more oil. Too thick? Add a little water. Cover and refrigerate up to 1 week.

Yield: 1 cup

Borrowed from The Primal Life

Primal Pumpkin Pie

2010-04-02T05:52:00.000-07:00

This pie is gluten-free, grain-free, dairy-free, and refined-sugar-free.
I adapted this recipe from one at 101 cookbooks. Enjoy!

The crust:
1 ½ cups almond flour
¼ cup melted butter
1 tsp salt

The filling:
1 ½ cups of pumpkin puree*
3 eggs
1 cup coconut milk
½ cup honey
1 tablespoon arrowroot starch
1 teaspoon vanilla
1 tablespoon pumpkin pie spice
1 teaspoon salt

Prepare the crust: Combine melted butter, almond flour and salt in a bowl and mix well. Transfer to a 9 inch pie plate and press evenly into the bottom and sides of the plate.

Prepare the filling: Combine all filling ingredients in a bowl and mix well.

Gently pour the filling into the crust and bake at 350 degrees for 50-60 minutes or until the center of the pie ‘sets’ (is no longer liquidy). Be sure to check on the pie about half way through. If the crust starts to get too dark, attach strips of aluminum foil to the perimeter, covering the crust, to keep it from getting burnt.

* Halve 2 small pie pumpkins, remove the seeds, and slice them into large wedges. Rub the wedges with a little oil and roast on a baking sheet in a 400 degree oven for about an hour. At that point you can scoop out the soft flesh from the skin and puree in a blender and food processor. If this doesn’t interest you, you can just buy a can of pumpkin puree (just make sure you’re buying plain old pumpkin, not pre-spiced pumpkin pie filling).

The Primal Life

Paleo Sheperd's Pie

2010-04-01T18:43:00.000-07:00

1 large sweet potato or yam

1 lb ground beef
1/2 bag mixed vegetables
1 cup beef broth
2 tsp rosemary (give or take)
2 tsp thyme (give or take)
1 tsp garlic powder
1 TBSP almond flour/meal
dash salt and pepper

Boil sweet potato until soft. Mash with butter and cream if you want.

Brown beef, mix all the rest of ingredients in. Place mashed sweet potato on top of beef mixture.

This an absolutely delicious meal. Full of flavor and very filling. The combination of all the ingredients really compliment each other well. Don't be afraid to experiment with other seasonings. The link below uses mashed cauliflower which would be equally tasty.

It took about 30 minutes to prepare from start to finish.

I found a similar recipe here so I thought I would try it.

If you have any paleo recipes you would like me to share here; post them in the comments or e-mail me. I'll post them and maybe even try them. I've been searching online for paleo recipes and I need a place where I can keep the recipes in one location and have others offer ideas and opinions.