We won’t get into the debate on organic vs. regular vs NON GMO vs local vs import.  Let’s just review some basic guidelines to help you make grocery shopping more effective.

  1. Fresh vs frozen/canned fruits and vegetables.  Fresh is fine but can be expensive after you trim off any inedible or if it spins before you get mourned to it.  Frozen/canned are convenient but read the ingredients.  Canned can have extra sugar or other unwanted ingredients.  Frozen can have rice or pastas blended in that add extra carbs.  Pay attention to what’s really inside.
  2. Stick to the outside of the store- fruits and vegetables, meet and poultry, eggs, dairy (if you allow it).  The interior of the store has lots of processed items that you should avoid.  There are still good choices in the aisles such as olives, apple sauce, water, tea, coffee.
  3. Read your labels to watch for added sugar.  After that anything with more than 3 ingredients should be suspect.  A 9 way stir fry blend is probably okay.  Salad dressing with 30 ingredients that takes a biochemist to translate should be a big “NO!”.
  4. Don’t shop when you are hungry.  You make too many impulse decisions, especially standing in the checkout line.
  5. Have a list and stick to it.  This helps avoid those poor choices but if you see sirloin on sale for $4/lb go ahead and stock up.  Just like Mom used to tell you, “Make GOOD choices!”
  6. Sauces, dressings, breaded products, deep fried are all things you should be avoiding.  A good dressing would be oil and vinegar but be sure the oil is olive, avocado or coconut.  Tomato sauce made from scratch is a good plan, too.  Spices are really a safe bet so add some for flavor to your meal and enjoy.  Extra garlic, please!

HOME WORKOUTS- Death by Pushup, Plank/broadjump/lunge/hollow rock session, supermom/situp/curl triplet, situp/squat couplet, TABATA Squats, POKER

WODS this week- Overhead squats/situps duo, Death by 30M, CrossFit Total, Run/burpee couplet, POKER and deadlift/run duo.

Schedule- Monday-Friday 5 am, 4:30 pm and 5:30 pm.  Saturday at 7 a

Lemon Caper Chicken and Garlic Spinach

Capers add a ton of flavor to this dish without any bad stuff, and when paired with garlicky spinach, this becomes an amazing meal.
Course Dinner, Main Course
Cuisine AIP, Paleo
Total Time 30 minutes
Servings 2
Calories 256 kcal

Ingredients

  • 2 chicken breasts
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 2 tablespoons capers
  • 2 cloves garlic minced
  • 6 cups baby spinach
  • Sea salt and fresh ground pepper to taste

Instructions

  1. Using a meat mallet, pound the chicken breasts until they are an even thickness. Season with salt and pepper.
  2. Heat half the oil over medium high heat in a heavy skillet and add the chicken. Cook until chicken easily releases from the pan with a spatula and flip. Add the lemon juice and capers to the pan.
  3. Cover and cook on low for 5 minutes.
  4. Remove chicken from the pan, and add the remaining oil. Add the garlic and saute for 30 seconds. Add the spinach to the pan as quickly as you can and cook until wilted.
  5. Serve the spinach with the chicken.

 

SEE YOU AT THE GYM!!!

3,2,1 GO!!!

DEAN