Local’s Gym Nutrition

These are so good!  He brought a batch to the party if you remember…

Note:  Get most items from the organic bulk section at your grovery store.  Jef goes to Fred Meyer’s.  All measurements are not exact: do it to your taste, play with the amounts, also like Jesus the recipe is forgiving.

Directions

Over a double broiler:

Combine until smooth

1 Cup almond flour, 1/2 Cup Canola Oil, 3-4 Tablespoon Carob powder, 1/2 cup honey

In a large bowl combine:

1/4-1/3 Chopped nuts (walnuts, pecans etc.)

1/2 cup raisins

1/2 cup coconut

1/3 cup flax seeds

1/3 cup raw sunflower seeds

1/3 cup raw sesame seeds

1/3 cup carob chips

Combine wet w/ dry – mix well w/ hands, put evenly into a greased 9×13 pyrex dish, cover and put in fridge or freezer if you want to eat them in the next 10 minutes (likely).  When finished eating, lick bowl.

Charles follows the zone, mostly paleo foods except for the occasional breve latte and scone.  We’re working on him…

This one is super easy and it can be made ahead of time and frozen for later. I have put the zone percentages below and a suggestion for paleo. Hmmmmmm I had a great picture and it dissappeared.  Jesse, I need help! Ahhhhhh!!!

Ingredients:
2 pounds ground beef

2 medium onions — finely chopped
4 tablespoons taco seasoning
1/3 cup taco sauce
15 ounces black beans
Taco shells or healthy tortillas (corn tortillas for gluten free)

Directions:

Brown the ground beef and onions in a large skillet; drain fat. Combine the browned beef, onions, taco seasoning, taco sauce, and black beans in crock pot, stir gently. Cook on low for 8 hours or medium for 4 hours. Fill taco shells with beef mixture, add desired toppings (cheese, salsa, sour cream, lettuce, etc).

Total Calories: 111    Nutritional balance: 40-30-30

CHO: 10g,  Protein: 8g,  Fat: 4g,  Sat Fat 1g

Note: Paleo must subtract beans and add lots of diced tomatoes, cut bell peppers and avocado  plus salad instead of tortillas.

Hi gang!  If your interested in health,nutrition and stories about nutrition helping people get over their ailments. Take a look at  www.robbwolf.com .  I am a believer in nutrition and Robb Wolf has some real life stories on his blog about people eating paleo and changing their lives for the better. We have a choice good food good, nutrition better quality of life OR poor nutrition, poor lifestyle = poor health and a medicine cabinet of drugs to cover your symptoms from whatever ailments you may have.    Choose  HEALTH!! Eat Well!! Eat Paleo!!!

This a great paleo fish recipe with wonderful flavor. I will have to post the picture tommorrow, but you have to try this recipe it is delicious!!!

4 -4oz mahi mahi or halibut fillet

1 cup ground walnuts mixed with 1/2 cup almond meal

2-3 Tablespoons dijon mustard

1 Tablespoon olive oil

sprinkle of parsley

2 Tablespoon fresh grated parmesan cheese ( not paleo so just use a little for flavor)

fresh lemon

Mix walnut and almond meal with olive oil, cheese, and dijon mustard. PLace fish in baking pan and pat walnut mix onto fish to create a layer to cover fish. Sprinkle with parsley. Cook  350 for 15-25 minutes until fish is flaky. Place on  broil for a few minutes to make the top crisp if you desire. Sprinkle with lemon juice.

Serve with salad and avacado slices. This also taste great paired with asparagus cooked in olive oil and onions.

Enjoy!!

I need a snack, but I am out and about and have nothing with me? What shall I do!  Keep these little zone/paleo snack bags in your fridge for easy grabbing on the go!

Snack #1  ZONE: 1 block = 1/2 apple, 1 cheese stick, 3 walnuts or almonds (dairy is non-paleo)

Snack #2 PALEO/ZONE = 1 oz jerky, 1/2 apple or 1 bell pepper, 3 walnuts

The biggest part of being successful is to be prepared!!!!!!!!

ALWAYS take a cooler with you!

ALWAYS prepare meals and snacks ahead of time!

This keeps you from grabbing the wrong non-paleo non-zone stuff!! We all do it! So, make a committment to having the GOOD stuff available…….PACK a cooler and hit the road, work, gym whatever.  Save money and time by going to costco and then packaging your meals and snacks into TOGO bags!!! EASY stuff…..MEAT, VEGGIES, NUTS, SOME FRUIT, LITTLE STARTCH….NO SUGAR.

CHECK out this site for snack packs to order for little money. I have tried them and they taste great. Or for an even cheaper route make your own!!! http://paleokits.org/ 

Eat Well, Live Well, CROSSFIT!

I borrowed this recipe from Norcal Crossfit!!!

This recipe is to save you from growing feathers and beak—give the chicken a break and have some meat….loaf!  Pull out your crock-pot and give this recipe a shot…it has a bit of a kick to it—so it isn’t your classic meatloaf recipe—but it is all Paleo approved!
1 cup salsa (I used fire roasted!)
3 tbsp tomato paste
1 lb. ground beef (grass fed, of course!)
1 (4 oz.) can diced green chiles
1 egg
1 cup broccoli slaw
½ cup chopped or grated onion
2 ½ tsp chili powder
1 ½ tsp. garlic salt
¾ tsp each: pepper, ground cumin, and dried oregano

Mix ¾ cup salsa and tomato paste in a small bowl and set aside.  Combine the remaining ¼ cup of salsa, and all other ingredients in large bowl (use your hands!).  Shape the meat mixture into a ball or loaf and place in your crock-pot.  Top with the salsa mixture.  Cook on high for 2 hours or LOW for 4 hours. 

Slice and serve with avocado and fresh veggies. 

This is a great paleo recipe especially if you LOVE  spaghetti.  Use spaghetti squash instead of non-paleo noodles.

ingredients for sauce:
1 lb ground beef
1 small onion, chopped
1 garlic clove, minced
1 T extra virgin olive oil
1 14 oz can diced or crushed fire roasted tomatoes
1 8 oz can tomato sauce
2 tsp dried oregano
pinch of dried rosemary, optional
1/4 tsp cayenne pepper or red pepper flakes
1 tsp sea salt

Heat the olive oil and brown the ground beef, onions, and garlic over medium heat. Add all the remaining ingredients. Bring to a bubble, partially cover and simmer on low heat for 35 minutes.

ingredients for “noodles”:
1 medium spaghetti squash

Cut the spaghetti squash in half lengthwise and scoop out the seeds. Put Put in a microwave safe container, cover, and cook on high for 10 minutes in the microwave. Leave covered for 10 minutes. Remove squash and string with a fork.
The essentials of the Paleolithic Diet are:

Eat the following:

· Meat, chicken and fish and Eggs

· Fruit (Berries- strawberries, blueberries, raspberries etc.)

· Vegetables (especially root vegetables, but definitely not including potatoes or sweet potatoes)

· Nuts, eg. walnuts, brazil nuts, macadamia, almond. Do not eat peanuts (a bean) or cashews (a family of their own)

 Try to increase your intake of:

· Root vegetables- carrots, turnips, parsnips, rutabagas, Swedes

· Organ meats- liver and kidneys (I accept that many people find these unpalatable and won’t eat them

Eat none of the following:

· Grains- including bread, pasta, noodles

· Beans- including string beans, kidney beans, lentils, peanuts, snow-peas and peas

· Potatoes

· Dairy products

· Sugar

· Salt

This site is a fun Zone site from Santa Cruz Crossfit. I visit if often for yummy zone recipes.

http://cfscceat.blogspot.com/

Hey,  everyone needs some new recipes especially when we are trying a new eating style. Try this caveman blog site for some great recipes for tonights dinner. Look at the spaghetti made with spaghetti squash and sauce. Yummmmy!

http://cavemanfood.blogspot.com/

Breakfast=2 eggs, couple of shrimp, tomatoes, avocado omlette. 1c blueberries, 1/2 orange or grapefruit. Easy 3  zone block breakfast.

Or pork chop and apple bake: Take pork chop and season with nutmeg, cinnamon, salt and pepper. Sear in each side of pork chop in heavy skillet  for 1-2 minutes. Lower heat. Add 1 cup unsweetened natural apple sauce and 3 sliced peeled apples and then add skins. Then cook till pork is done and apples are soft. Serve with large salad with olive or or a few nuts. Enjoy!!! Makes a great breakfast dish in the morning!!!

Keep watching this site for paleo/zone recipes and paleo topics.

Also check out. www.crossfitbalboa.com and www.robbwolf.com for more nutrition discussions and topics.