Thursday, December 15, 2011

Bad Carbs - Reblog

It's not so much about keeping track of the number of calories but it is more about keeping track of sugars and bad carbs.

Most people can count calories. Many have a clue about where fat lurks in their diets. However, fewer give carbohydrates much thought, or know why they should.

But a growing number of top nutritional scientists blame excessive carbohydrates — not fat — for America's ills. They say cutting carbohydrates is the key to reversing obesity, heart disease, Type 2 diabetes and hypertension.

"Fat is not the problem," says Dr. Walter Willett, chairman of the department of nutrition at the Harvard School of Public Health. "If Americans could eliminate sugary beverages, potatoes, white bread, pasta, white rice and sugary snacks, we would wipe out almost all the problems we have with weight and diabetes and other metabolic diseases."....................

..................."Carbohydrates are a metabolic bully," Phinney says. "They cut in front of fat as a fuel source and insist on being burned first. What isn't burned gets stored as fat, and doesn't come out of storage as long as carbs are available. And in the average American diet, they always are." (read the article)

Tuesday, September 13, 2011

A Message from Yonder Way Farm

This is a friendly reminder that the Sugar Land Delivery will take place...

When:  Thursday, September 22
Time:  4:30-5:30 pm
Where:  Dickinson Elementary

Please place your milk orders by midnight Saturday, September 17.
Please place your non-milk orders by midnight Tuesday, September 20.
CLICK HERE to go directly to our website to place your order.

We Love Serving You,
The Yonder Way Farm Family
5500 Highway 105
Brenham, TX 77840

Latest Paleo Recipe Websites

Just added 3 new Paleo Recipe Websites for your paleo and paleo-friendly home cooking resources:

Thursday, August 4, 2011

Yonder Way Farm Delivery

This is a friendly reminder that the Sugar Land Delivery will take place...

When: Thursday, August 11
Time: 4:30-5:30 pm
Where: Dickinson Elementary

Please place your milk orders by midnight Saturday, August 6.

Please place your non-milk orders by midnight Tuesday, August 9.

CLICK HERE to go directly to their website to place your order.

Thursday, July 21, 2011

Yonder Way Farm Delivery & Important News

The Atomic CrossFit orders has a new delivery location. From here and on all orders will be picked up at Dickson Elementary in Sugar Land.

The delivery is coming up on Thursday, July 28 from 4:30 to 5:30 pm at Dickinson Elementary.

You will have until midnight Saturday, July 23 to place your orders for raw milk from Stryk’s Dairy. Please place your for products from our farm during this time as well.

You will have until midnight on Tuesday, July 26 to get your non-milk orders placed.

When ordering milk please take into consideration our new milk policy. Please go to our website (MILK) to read further about our new milk policy.

CLICK HERE to go directly to our website to place your order.

Saturday, May 21, 2011

Does your breakfast have enough protein?

Eat a Protein-Rich Breakfast to Reduce Food Cravings, Prevent Overeating Later, Researcher Finds

ScienceDaily (May 19, 2011) — A University of Missouri researcher has found that eating a healthy breakfast, especially one high in protein, increases satiety and reduces hunger throughout the day. In addition, using functional magnetic resonance imaging (fMRI) the researchers found that eating a protein-rich breakfast reduces the brain signals controlling food motivation and reward-driven eating behavior. (Read article)

Tuesday, April 12, 2011

Paleo Cube Steak


I was in the mood for an old comfort food that my mom used to make, Cube Steak. She would cover the meat in flour and cook and then add more flour and make gravy. Yummy! I found a recipe for Paleo Cube Steak and I must say, it turned out pretty good. I of course found this on the internet because recipe creation is not my thing.

This is not an exact recipe, so just mix things together until you get a good taste.

Paleo Cube Steak

Beef Round Steak
Herbs and Spices (I used oregano, basil, a little Italian Seasoning, garlic salt and pepper)
Olive Oil
Grapeseed Oil (to cook with)

Combine approximately 1/4 cup of the almonds and the herbs and spices (just add generous pinches of everything) with a splash or two of the olive oil in a food processor. Mix until it is the consistency of bread crumbs. Coat the meat with the mixture. *I had to make the mixture 3 times to coat all of my meat, so you might need to put more almonds, herbs and spices so that you don't have to make multiple batches. But I had A LOT of meat.

Heat a few tablespoons of the grapeseed oil in a skillet over med-high heat. Cook the meat for 3-5 min on each side. Let the meat rest for 3 min before serving.

Happy Eating!

Tuesday, February 8, 2011

Perfect Fit Meals Store at ACF

For your convenience, Perfect Fit Meals is now set up as a retailer with their cooler in our facility. We have "Paleo-friendly" Lunch/Dinner and Breakfast Meals available in Small sizes for those who want to purchase them from our site. We will have a daily sign up list on the white board when you pick up any meals from the cooler. Then pay for them via our On-Line Retail store the same method as you would when purchasing our merchandise. Perfect Fit Meals will be restocking the cooler every Mondays, Wednesdays and Fridays. There will also be an option to buy in advance directly at their site for large size meals (Order Form) and they will deliver and store them in the cooler. The selections can vary each week, so please check out their site for more details.

Friday, January 28, 2011

Good Meat, Cooked Right

I was looking through Jason's blog at and came across a post about how to cook your grass-fed beef. It cooks a lot differently than the grain-fed beef you buy at the grocery store. Once you follow a few simple tips, you will be on your way to eating the best meat you've ever had! Below is the post with a link to a great article.

5 Ways to achieve grass-fed beef cooking nirvana

Tuesday, February 2, 2010 at 02:11PM

(photo of cows taken on our farm, Spring 2009)

We get a lot of questions about how to cook grass-fed meats- especially beef.

The truth is that cooking grass-fed beef is entirely different. When we first began cooking our meats from the first wave of meats that came back from the processor, I was a little disappointed in the tenderness in the beef. Okay....really disappointed.

But, I was treating our wonderfully raised grass-fed grass-finished beef as I would corn-fed feedlot beef.

Once I figured out the cooking technique, I fell in love with our beef (and pork and chicken for that matter). The flavors are rich, the broths are thick, and the texture is just as it should be.

I found this article on Kelly the Kitchen Kop (wonderful site full of great info) to be extremely helpful with a lot of good information and tips on how to cook grass-fed beef.

5 Ways to Achieve Grass-fed Beef Cooking Nirvana

Click on the link above to go to an amazing article chock full of cooking techniques. And then, be sure to subscribe to Kelly's blog. You'll be thrilled you did!

Thursday, January 27, 2011

True Gluten Free - Paleo Eating For The Athlete

We would like to thank Dr. Peter Osborne, a board certified clinical nutritionist, for his educational presentation on "Eating Clean" and how it applies to each individual athlete and their family. Check out his video (link).

Saturday, January 15, 2011

Yonder Way Farm Tour

Our local farmer is open to the public. If you want to know where your food comes from and how they are being raised, come and check out our local farmer, Yonder Way Farm. Below are a few paragraphs from their most recently updated website. We at Atomic Crossfit (Stafford, TX) are part of their delivery group locations wherein your order will be dropped off once a month at our facility on the last Thursday of each month and the order is due by the Tuesday before the delivery date. Our liaison is Heather Dusek and her email address is (ORDER FORM)

"Produce and Produce Stand"

You read that right! We are very excited about being able to offer our customers produce. This has been inspired by the many requests we've received by a good majority of our customers. By the middle to the end of February we are hoping to have our first crop of cool season vegetables. I have long awaited this time. With the help of John Borden, our new produce farmer, and two other friends/farmers, Preston Boenker and Mike Bodensteiner, this is quickly falling into place. Most of the production will be on Preston's land in Old Washington because he has a large prairie of river bottom loam- the most optimum soil fertility around. Some of the specialty crops ranging from lettuces, heirlooms, and smaller scale vegetables will be on our farm. We are also hoping to have a produce stand that will be open during the week for drive-up customers along with offering this produce to all of our delivery groups. More information is coming soon so stay tuned to see how you can obtain locally grown produce along with your meats and eggs.

On-Farm Market”

We are hoping the have an “On-Farm Market” twice a month where customers can come and purchase their meat, eggs, dairy, produce, and get other wonderful products that are provided by other local artisans around us. Farm tours will be given and we hope to have many things for your entire family to do making this a family day full of fun while connecting families with their food and the producers that produce them. Mark your calendars for February 26th!

Our goal is to produce and provide the cleanest food we possibly can at an affordable price for as many families as we possibly can, while being completely transparent about our operation. Supporting your local farmer goes much farther than just obtaining food. It is a symbiotic relationship that impacts both the producer and consumer."

Tuesday, January 11, 2011

Emotional Eating

Emotional Eating: Six Types Of 'Problem Eating' To Watch For

..............."To state the obvious, not all eating problems are the same. Accordingly, there needs to be a bit more specificity about the different categories of eating problems to help individuals build a more useful map. My aim is to provide a point of view that may allow you to view your experience through a different lens, and in doing so, allow for a new pattern to emerge. Having spent over 30 years in private practice as a clinical psychologist, I've learned a lot about how individuals relate to food. Below is a summary of my learning that will hopefully provide some bits of wisdom"......

......"The moment you choose to engage in a weight-loss strategy that has an expiration date, you can't possibly succeed. The only difference between this kind of eating and the others is the belief that something good will come of it. It won't. Stop doing diets now unless you've chosen one that you intend to be a permanent lifestyle change. "..........

......"successful weight loss is dangerous, since it gives you the illusion you've achieved your goal. You haven't. You've just started. Weight-loss maintenance involves creating a totally different lifestyle algorithm, the step-by-step changes that must last a lifetime."........

by Llyod Glauberman, PHD (read more)
(thanks to Web Smith).

The Paleo Pitch

The Paleo Pitch

Welcome to Whole9

Welcome to Whole9

Sunday, January 2, 2011

More Compilation of Recipes By Crystal Nelson

Cinnamon Apple Chips

3 Apples
Small Amount of Grapeseed Oil

Slice apples into very thin slices and then coat with grapeseed oil. Lay apple slices on baking sheet and sprinkle with cinnamon. Bake in 350 degree oven for 45 minutes or until apples are deyhdrated and crisp. You might like them more on the gooey side and not as crisp. It depends on your taste.

Vanilla Cinnamon Roasted Pecans

2 tsp of vanilla
1 tsp grapeseed oil
1 tsp of cinnamon
1 cup of pecans

Combine all ingredients in a bowl and then place on a pyrex baking dish. Bake for 20-30 minutes at 350 degrees or until slightly browned.

Lobster Salad on Cucumber Slices


Cooked, Shelled Lobster
Diced Yellow Bell Pepper
1 Large Cucumber (peeled and sliced; about 1/4 inch per slice)
1/2 Cup of Organic Mayo or Homemade Paleo Mayo (maybe more if you have a lot of lobster)


Chop lobster into bite sized pieces and place in a bowl. Add in diced yellow bell pepper and mayo. Stir all ingredients together. Add salt and pepper to taste.
Spoon lobster salad onto cucumber slice. Arrange on a platter and serve chilled.

Proscuttio Wrapped Pears: Complements of Everyday Paleo


½ red onion, very thinly sliced
2 pears
1 package of prosciutto di parma
Baby Spinach leaves
1 tablespoon coconut oil
1/3 cup balsamic vinegar

Preheat oven to 400. Heat the coconut oil in a small skillet and sauté onions until they are carmelized. (onions should be brown but not burnt). Peel and slice the pears into thick slices. Top each pear with a little bit of carmalized onion and one spinach leaf, wrap tightly with a piece of prosciutto. Grease a baking sheet with a little bit of grassfed organic butter, and place the pears on the baking sheet. Bake for 8 minutes. While the pears are baking, add the balsamic to a small sauce pan, heat over medium low until the balsamic is reduced down to a syrup like consistency, stirring often. Drizzle a small amount of the balsamic reduction over the pears and serve.

Easy Prosciutto Appetizer

Quality Prosciutto (sliced thin)
Toasted Pine Nuts (chopped)
Dried Fruit (currents are nice)


Slice prosciutto in half
Arrange small amount of arugula on top
Top with toasted pine nuts and dried fruit
Roll it up and place on a platter!

Coconut Crusted Chicken Fingers

2 Chicken breasts, pounded to 1/2 in thick and cut into strips
1 Egg, beaten
1/2 cup almond flour, in a small bowl
shredded coconut to cover the chicken
2 tblsp coconut oil

Heat grapeseed oil in a large skillet. Dredge the chicken in these three steps: Egg, Almond Flour, coconut; until the chicken is covered. Place the chicken in the skillet, cooking until golden brown on both sides; about 3-5 min each side. Make sure chicken is cooked all the way through.

Beef, Sausage, and Veggie Soup: Complements of Everyday Paleo

Olive Oil
1 lb grassfed ground beef
1 red onion diced
1 lb ground pork sausage
garlic powder
dried basil
dried oregano
3 dashes cayenne pepper
4 sliced carrots
8 sliced stalks of celery
1 bunch of cut up asparagus
4 cups of organic free range chicken broth
1 can of organic diced tomatoes

Cover the bottom of a big pot with olive oil and red onion. When onions start to become transparent, add beef and sausage. Brown meat and season with sea salt and a generous amount of garlic powder, basil, and dried oregano as well as the cayenne pepper. Throw in carrots, celery, asparagus, chicken broth, and tomatoes. Let the soup simmer for about 45 minutes or until veggies are tender. Serve in a crock
pot on low heat.

Apple Glazed Pork Roast

3-4 lb pork loin roast
salt and pepper
4-6 apples, cored and quartered (peeled optional)
1/4 juice from an apple
3 Tb Raw Honey
1 tsp of ginger

Rub roast with salt and pepper. Brown under broiler to remove excess fat, drain well. Place apple quarters in bottom of crockpot. Place roast on top of apples. Combine rest of ingredients, spoon over roast. Cook on low for 10-12 hours.