Question from a fanatic reader, HOMEWORK!


Friday!  They are just great.... it's the weekend AND your favorite post is released...right?

So, day 20 of the clean Paleo eating.  How are you doing?  Have you figured out what to eat, prepping and tooting food around so you are not stuck in a hangry situation trying to explain to your friends that your just hungry but cant eat that.  EVEN if it says it is "healthy" on the wrapper?  Anyways, I think you are doing great.  Its really hard, especially in our society, with pressure and just being busy.  So good on ya from all of us at Sweats in the City, or just me.

This week I got a interesting e-mail question from an committed SITC reader.  That could be a stretch but I am sure this old co-worker would read now that I am using him as a subject for this post.  This is the e-mail I got this week:

SUBJECT: Coffee vs. Smoothie
I work with a couple nutjobs that claim that a more healthy alternative would be to drink a coffee every morning instead of a homemade smoothie for breakfast. I'm not trying to be super healthy or anything, but I just can't understand why they would tell me to start drinking coffee over something I always thought was healthy.
I usually eat cereal in the morning, but if I throw a smoothie together it might consist of something like this: an orange, 1 cup of milk, and some yogurt (like 3 tablespoons). The coffee is assumed to be straight black.
They say that milk is unhealthy, and that fruit has too much sugar in it. I thought that 2-3 fruits a day was supposed to be good for you. I don't even drink coffee, so to start for health benefits seems ridiculous to me.
Thanks for your thoughts,

How would you answer this?  I think some things are an obvious clean up - but let me know you thoughts.   I will put my response in next weeks post.  Until then just please DO NOT have cereal for breakfast.

Weekend homework:

Run 1 km x 4 (rest 4 min between).

Recipe of the Week:

Paleo Chicken Salad with Herb Dressing - From

4 skinless chicken breasts (about 2 pounds total)
4 bay leaves
1 quart organic low sodium chicken broth or vegetable broth (or half of each, which I did here)
2 garlic cloves, finely chopped
1/2 cup unsalted, roasted almonds, finely chopped
1/2 large red onion, diced
1/2 a bunch asparagus, roasted and diced into small pieces
1/4 cup fresh basil, chopped
1/4 cup fresh parsley chopped
2 roasted bell peppers (red or yellow peppers), skin removed and diced (recipe below)
salt and pepper to taste
Mustard Herb Dressing:
1/3 cup fresh parsley, tightly packed
1/3 cup fresh basil, tightly packed
2 tablespoons apple cider vinegar
1 tablespoon gluten-free Dijon mustard
1 teaspoon minced garlic
1/4 teaspoon sea salt
1/4 cup extra-virgin olive oil
fresh ground pepper to taste
To Roast Bell Peppers
Preheat oven to 450 degrees. Line a baking sheet with foil and spray with coconut oil, set aside. Cut the peppers in half and clean out the seeds and innards. Place them on a baking sheet skin side up. Bake peppers for 15 to 20 minutes. Once the skins are brownish-black, remove from the oven and immediately place the peppers in a large ziploc bag. Close and let sit for 20 minutes or so (or until the peppers have time to cool and “sweat”). Once they have cooled you will be able to peel the skins right off. What you will have left is a moist, wonderfully cooked pepper. Yummy!
To Roast Asparagus
Toss asaragus in a little olive oil and season with a little salt and pepper. Roast in the 450 degree oven for 5-10 minutes, depending on size of asparagus, while bell peppers roast. Remove and allow to cool before cutting into small pieces.
For Chicken Salad
Put the bay leaves and the chicken broth in a large pot with a lid and bring stock to a simmer. Add the chicken breasts to the pot. Return the broth to a simmer. Cover the pot. Turn off the heat. Let the chicken steep in the stock for 30 minutes to an hour.
While the chicken is cooking, chop the other ingredients – garlic, almonds, onion, asparagus, basil, parsley, roasted bell peppers – and add to a large bowl. Sprinkle with a little salt and pepper.
When the chicken breasts are cooked, remove them from the broth and let them cool. When they are cool enough to handle, shred the chicken breasts into bite-size pieces by hand. Mix the chicken pieces in with the rest of the ingredients.