Fuel

You are what you eat!
We hear just as many questions about nutrition as we do about CrossFit.  Many people have voiced concerns that the Zone and the Paleolithic diets can seem both difficult and restrictive in nature.  Others have said that they don't know how feasible it would be to cook for the whole family, while staying within the confines of these dietary constraints.  We're here to help.  This blog is dedicated to supporting our community on its path to elite fitness by developing the most overlooked portion of fitness - nutrition!

Sure, an athlete may have a sub 3 minute "Fran", or 20+ round "Cindy", but if she isn't controlling her hormone levels through the drug we call food, she isn't realizing her full fitness potential.  When an athlete gets his dialed in, he will experience positive changes in health, energy, and sense of well being, while shredding fat, packing on muscle and optimizing physical performance.  Your nutrition will amplify or diminish the effects of your training efforts.  That's why we're here - to provide you with the results you seek.

We'd like for you to use this blog as a resource for recipes, ideas, or as an opportunity to share your successes.  Have you had a particularly good week of strict Zoning?  Tell everyone!  That's something to celebrate.  Have you had a bad week?  Tell us all about it, as our community is a supportive one.  If you have a recipe you love, send it to us with a picture of you eating it.  We'll try it and if we survive, we'll post it here.  Together we can make this so much fun - but you can't be a part of it unless you get involved.  So do it - NOW!

Resources:

Journal 21 Download Cfjissue21_May04 (The block bible)

Robb Wolf's shopping guide Download Shopping-food

CF Journal 15 Metabolic Derangement Download 15_03_Nutrition_Full_Issue

Link to the Performance Menu Cookbook Volume 1

Link to the Performance Menu Cookbook  Volume 2

Free Recipes from Performance Menu 

The Paleo Diet 

Sunday 150726

3 Rounds
1 minute at each movement for reps of
Air Squats
Kettlebell swings 24kg(16kg)
Ab mat sit ups
Rope Climbs
rest 2 minutes

Post time to comments or BTWB

Overnight oats!!

Overnight oats!!

It doesn’t get much easier then throwing some goodies into a container, stick it in the fridge, and it is ready to eat in the morning!  Well, these overnight oats are just that easy.  You could add some protein powder to up the protein factor in this meal, the macros below do not reflect that.

Coconut Latte Overnight Oats

207 calories | 5g fat | 37g carbs | 4g fiber | 10g sugar | 5g protein
 
Ingredients
  • 1 cup rolled oats
  • ¼ cup coconut water*
  • ¼ cup + 1T brewed coffee
  • ¼ cup + 1 T almond milk (I used Almond Breeze 60 calorie)
  • 1 tablespoon maple syrup or honey**
  • 1 tablespoon coconut cream*
  • dash of cinnamon
Instructions
  1. Place all ingredients in a medium size tupperware and mix.
  2. Then, transfer the tupperware into the fridge for 2 hours or overnight.
  3. The next morning, add a few more tablespoons of almond milk (f need be
 
Notes:
For the coconut water and coconut cream, I used a refrigerated can of full-fat coconut milk, which separate into solid and liquid when chilled. Scrape the cream out of the can to access the water at the bottom of the can.
*If you did not use sweetened almond milk, feel free to add a bit more maple syrup/honey.

Sunday 150719

For time:
30 Clusters 135#(95#)
3 Burpee buy in and 3 burpees every minute on the minute until finished

Post time to comments or BTW

These can't be bad!!

These can’t be bad!!

Enchilada Stuffed Sweet Potatoes – talk about a great post-wod meal!!

AUTHOR: Danielle Walker – AgainstAllGrain.com – View the whole recipe here

SERVES: 6

Ingredients:

Instructions:

  1. Preheat oven to 400° F. Rub the skins of the potatoes all over with 1 tablespoon of ghee and pat them with the 1 teaspoon coarse salt. Prick them with a fork a few times and place on a rimmed baking sheet lined with parchment paper or foil. Bake until tender, about 40 minutes.
  2. Make the filling: Heat the remaining ghee in a large skillet set over medium-high heat. Saute the onion, peppers, garlic, and sea salt for 5 minutes. Add the beef and continue cooking until the beef is cooked through and the vegetables are softened, about 10 minutes.
  3. Cut slits in the tops of the cooked sweet potatoes and open them up a bit with a fork.
  4. Spoon the filling with a slotted spoon into the sweet potatoes, top with warm enchilada sauce and serve.

Sunday 150712

As many rounds as possible in 20 minutes of:
5 Thruster, 95#(65#)
7 Hang power clean, 95#(65#)
10 Sumo deadlift high pull, 95#(65#)

Post reps to comments or BTW

Texan and Mexican all in one dish!!!

Texan and Mexican all in one dish!!!

Tex-Mex Hash Breakfast Casserole – coming to you from PaleOMG

Serves: 4-6
Ingredients
  • 1lb Grass fed Ground Beef
  • 2 sweet potatoes, shredded
  • 1 small yellow onion, diced
  • 6 eggs, whisked
  • 2 garlic cloves, minced
  • 1 tablespoon bacon fat (or other fat)
  • 1 (14oz) can of El Pato Enchilada Sauce or homemade
  • 1 teaspoon chili powder
  • ½ teaspoon cumin
  • ½ teaspoon oregano
  • salt and pepper, to taste
Instructions
  1. Preheat oven to 450 degrees.
  2. Pull out a large skillet or oven proof cooking dish. (aka cast iron skillet, etc)
  3. Place skillet over medium heat, add a tablespoon of fat then add your minced garlic and diced onion.
  4. When onion just begins to soften, add your ground beef and use a spoon or spatula to break it up and combine with onion.
  5. Now use your shredding attachment on your food processor to shred you sweet potatoes. If you don’t have a food processor, just use a grater then go to the store and buy a food processor for next time. Life will be better with one.
  6. When your meat is almost cook through, add all your spices to the meat and onions and mix to combine the flavors.
  7. Now pour your shredded sweet potatoes on top of the meat and pat down then add your enchilada sauce on top.
  8. Cover and let simmer for around 8-10 minutes.
  9. Once sweet potato begins to soften, remove from heat, add your whisked eggs and stir to combine it all together.
  10. Place in oven and bake for 25-30 minutes or until eggs are cooked through.
  11. Let cool, this b*tch is gonna be hot!! The enjoy! For breakfast, lunch or dinner!!

Sunday 150705

3 Rounds for time:
20 Toes to bar
20 Wallballs, 20#(14#) to 10′
400 Meter run

Post time to comments or BTW

Say Frittata three times fast!! Fun huh?

Say Frittata three times fast!! Fun huh?

Frittata’s are not only fun to say but can be delicious for ANY meal of the day!!

Bacon Potato Sausage Frittata (with green chilies)

*From paleomg.com adapted to zone proportions

Ingredients

  • 4-6 strips bacon, cut into pieces (enough for 2 PRO -varies depending on type of bacon)
  • 1 2/3 tsp bacon fat (5FAT)
  • 360 g (2 2/3c) ~ 1 medium sweet potato or yam, diced into small cubes or shredded (it cooks faster)(8CHO)
  • ½ pound italian sausage (or other ground meat) (5PRO)
  • 8 eggs, whisked (8PRO)
  • 2/3 cup green chilies (2CHO)
  • ½ teaspoon garlic powder
  • ½ teaspoon red pepper flakes
  • ½ teaspoon ground paprika
  • salt and pepper, to taste

Instructions

  1. Preheat oven to 325 degrees.
  2. Place bacon in a large cast iron skillet or in an oven safe sauté pan. Cook bacon until crispy. Remove and place on a paper towel lined plate. Remove bacon fat and add 1 2/3 tsp back to pan.
  3. Add sweet potato, coat in bacon fat and let cook for 10-12 minutes or 5-7 if shredded or until the sweet potatoes are soft.
  4. Add italian sausage to the pan with the potatoes, break apart with a wooden spoon and cook until no pink remains.
  5. Once sausage is cooked through, remove pan from heat to let cool.
  6. In a bowl, whisk together eggs, green chilies, garlic powder, red pepper, paprika and salt and pepper.
  7. Once pan has cooled, pour in eggs and add the bacon on top of the sausage and potatoes. Mix well to evenly distribute the eggs around the pan.
  8. Place in oven and bake for 12-15 minutes until the eggs are fully cooked in the middle of the pan. I found I had to cook it longer in my convection oven.

Zone Proportions

  • Makes 15 PRO, 10 CHO, 5 FAT total
  • Cut into 5 equal sections for 3P, 2CHO, 1F per piece.
  • Top with some avocado to balance fats , add in 1 block of fruit and ENJOY!!!

Sunday 150628

5 Rounds with a 4 minute running clock:
Run 400m
With remaining time row as many calories as possible
Rest 2 minutes between rounds

Post calories to comments or BTW

Curry is delicious and good for you!

Curry is delicious and good for you!

Many of us had the opportunity to sit with Clara on Saturday and discuss detoxifying the body for better energy, sleep, and skin!  One of the items discussed was the benefit of curry on the liver and detoxification, so I thought a recipe including curry would be prudent.  BONUS:  It is a cold salad recipe for the hot days coming up!

Cold Curry Chicken, Veggie, and Grape Salad

Ingredients:

  • 24 oz (24P) chicken – cooked and shredded in crock pot – or use rotisserie chicken
  • 504 g (10CHO) red grapes cut in half or smaller if you’re feeling ambitious
  • 252 g (1CHO) celery diced
  • 429 g (3CHO) red, yellow, orange bell pepper diced
  • 240 g (2CHO) sweet yellow onion diced
  • 2TBSP Curry Powder
  • mayo
    • 3 egg yolks (3PRO)
    • 2 lemons juiced (2CHO)
    • 3 TBSP avocado oil – or any oil (27F)
    • yellow mustard to taste

Directions:

1) Cook chicken in crock pot and shred or use a rotisserie chicken to speed up the time.

2) Chop and dice all veggies

3) Throw all ingredients in a large bowl

4) mix up mayo – put egg yolks in a bowl that you can whisk while adding the avocado oil and lemon juice slowly to emulsify a little bit (I used a hand immersion blender), add yellow mustard to your taste, add curry powder at the end.

5) Pour mayo over salad and enjoy.

 

Zone Quantities: 27P, 18CHO, 27F

77.8g = 1P, ⅔ CHO, 1F

233.3 g = 3P, 2 CHO, 3F

Sunday 150607

15 Minute AMRAP
3 Muscle Ups
30 Meter walking lunge
Run 100 meters

Post reps to comments or BTW

Kick your coffee up a notch!

Kick your coffee up a notch!

I LOVE coffee, but I am not hard-core enough to drink it black.  To help ease my coffee-pansiness, I found a recipe by Maddie, who has made delicious recipe of Dark Chocolate Almond Milk that I can add to said coffee so I can get my caffeine fix! You can find the whole recipe here

HOMEMADE DARK CHOCOLATE ALMOND MILK

Ingredients
  1. 1 cup almonds
  2. 3 cups filtered water
  3. 1/4 c cacao powder
  4. 1T honey (optional)
  5. dash of sea salt
Instructions
  1. Soak almonds in water for 5 hours. (If you need almond milk NOW or in less than 5 hours. That should be fine, it just won’t be quite as creamy.)
  2. Rinse and drain almonds.
  3. Place in a high speed blender with 3 cups water and dash of salt. Blend on high for about 30 seconds.
  4. Using a nut milk bag or cheese cloth, strain pulp out of the almond water mixture.
  5. Add strained milk back to the blender with cacao powder and honey and blend till mixed.
  6. Save in fridge in air tight container for 3-4 days.

Sunday 150524

For time:
50 Calorie row
40 Wallballs, 20#(14#)
30 Burpees over rower
20 Handstand push-ups
10 Muscle-ups

Post time to comments or BTW

GO BANANAS B-A-N-A-N-A-S!

GO BANANAS B-A-N-A-N-A-S!

YUM ALERT!!

I have a confession…. I love bread!  I doubly love banana bread!!!  This recipe is a great way to marry my desire to not limit my grain intake AND have bread (and stave of my sweet tooth a little bit)!!  Recipe courtesy of Arrowhead Mills

BANANA BREAD with Coconut Flour

Ingredients
• 1/2 cup Arrowhead Mills® Organic Coconut Flour
• 1/2 teaspoon salt
• 1/2 teaspoon baking soda
• 6 eggs • 1/2 cup coconut milk
• 1/4 cup Spectrum® Organic Coconut Oil (or unsalted butter)
• 2 bananas (smashed)
• 4 tablespoons SunSpire® dark chocolate chips

Preheat the oven to 350°F. In a medium bowl, sift the dry ingredients – Coconut Flour, salt and baking soda. In another bowl, beat the eggs, coconut milk, coconut oil and banana. Slowly pour the wet ingredients over the dry and blend until both are fully combined. Fold in the chocolate chips. Pour into a greased loaf pan. Bake for 30 minutes or until a toothpick comes out clean. Let cool and serve to friends

Sunday 150517

For time:
64 Pull-ups
8 Overhead squats, 205#(135#)

Post time to comments or BTW

 

Cheesy Squash Casserole ZONE!!

Cheesy Squash Casserole ZONE!!

For those of you that like to participate in MEATLESS MONDAYS and follow Zone, here is a great recipe for you!  This recipe was found on the Zone Facebook page here

CHEESY SQUASH CASSEROLE

INGREDIENTS

  • cooking spray – olive oil
  • 2 cups mushrooms
  • 3 cloves garlic
  • 1/2 large yellow onion
  • 2 lbs zucchini
  • 1 3/4 lbs summer squash
  • 1/2 cup Egg Beaters-whites
  • 3 tbsps sour cream, nonfat
  • 3/4 cup low-fat Colby jack cheese – shredded, divided
  • 1 cup low-fat ricotta cheese – divided
  • cooking spray
  • cumin – to taste
  • salt and pepper – to taste

INSTRUCTIONS

Coat pan with cooking spray. Add diced mushrooms, garlic cloves, and onion. Sauté until tender. (Add a couple of tablespoons of vegetable stock if needed.) Cut both zucchini and summer squash into thin slices. Add to a pot with one tablespoon of water and cook for approximately 5 minutes. Remove from the stove and add onion/mushroom mixture to the pot. In a separate bowl mix Egg Beaters with sour cream. Coat baking dish with cooking spray. Evenly distribute half the squash mixture to bottom of pan. Add half of ricotta cheese, half of egg mixture, and half of shredded cheese. Layer the other half of the squash mixture on top and use the rest of the ricotta and egg mixture. Cover with foil and bake at 375°F for 35 minutes. After 35 minutes, remove foil and add the rest of the shredded cheese. Cook for an additional 10 minutes. Turn oven to broil and let broil for 2-3 minutes until cheese topping become crusty. Let cool for 10-15 minutes.

Note: 1 serving contains 7gP/3gF/9gC – 1 block per serving = 9 servings total

 

 

Sunday 150510

21-15-9 reps for time:
Deadlift, 225#(155#)
Handstand push-ups
Box Jumps, 24″(20″)

Post time to comments or BTW

Mustard Crusted Beef with Wine!

Mustard Crusted Beef with Wine!

 

HAPPY MOTHER’S DAY TO ALL OF YOU FABULOUS MOTHER’S OUR THERE!

If you don’t currently follow member Linda Kiker Personal Chef on Facebook, GET WITH IT!  Linda posts some pretty amazing recipes.  Here is one for MUSTARD CRUSTED BEEF WITH WINE!  (only 1/2c of wine goes into the recipe, and you don’t want to waste, so you can drink the rest!)  What is great about Linda is she measures the same way we do, pinch, dash, etc.  Linda is a real, down-to-earth chef, and a generally great lady:)

MUSTARD CRUSTED BEEF WITH WINE – Linda Kiker

INGREDIENTS
2 LB Beef Roast
Coarse ground mustard (enough to slather on roast)
2 Bay Leaves
1/2c Wine (red preferably, or that’s just me)1 Clove garlic sliced
1 Sprig of rosemary
1 “pinch” of dried thyme
1 “small” pinch of salt
“lots” of black pepper – to your liking

Mustard Crusted Beef With Wine:
Rub a 2 lb. beef roast all over with coarse ground mustard and place into your crock pot.
Pour 1/2 C. wine and 1 C. beef stock around the beef- don’t pour it on top or you’ll rinse away your mustard.
Add 2 bay leaf, 1 clove garlic sliced, a small sprig of rosemary, large pinch of dried thyme, a small pinch of salt and lots of black pepper.
Cover and cook on low for 8 hours.

** You can cook these while you sleep or while at work.
** Save those juices and store the sliced or shredded meat in it for maximum flavor.
** Remember to remove your bay leaf and any the rosemary before serving.

 VERVE UPDATE:

-Yoga is at 11am NOT 8am, so you can sleep in AND get your yoga on with Kacey.

– HAPPY MOTHERS DAY to all of the mothers out there!  You’re an inspiration and setting an incredible example of health and fitness to your children.

 

Sunday 150503

As many rounds as possible in 12 minutes of:
5 Handstand push ups
5 Squat Cleans, 155#(105#)

Post rounds to comments or BTW

Scrimps!! YA!!

A BIG thank you to Robyn for blocking this awesome recipe out!

Creamy Coconut Shrimp over Zucchini “Pasta”

❖ Recipe courtesy of The Healthy Foodie
❖ http://thehealthyfoodie.com/creamy­coconut­shrimp­over­zucchini­pasta/
❖ Modified & Zoned by RKB, recipe found by Emily H.

INGREDIENTS

● 680g cauliflower, roughly chopped (4C)
● 3⁄4 cup water
● 8 fl. oz. pure coconut water (1.5C)
● 1⁄2 tsp Himalayan or fine sea salt
● 1⁄2 tsp freshly cracked black pepper
● 264g mushrooms, sliced (1.5C)
● 97g onion, very finely chopped (1C)
● 396g cooked shrimp (size 71­90) (12P)
● 1⁄4 cup coconut cream (13F)
● 1⁄4 cup fresh cilantro, chopped
● the juice of 1 lime (1C)
● 1⁄4 tsp garam masala
● 756g zucchini, peel on, stringed (or julienned) (3C) (252g = 1CHO, just in case you don’t mix them in
the batch)

INSTRUCTIONS
1. Add cauliflower, water and pure coconut water to a medium saucepan. Bring to a boil, cover, lower heat
and cook until the cauliflower is really soft, about 5­7 minutes.

2. Meanwhile, cook the mushrooms in a large skillet until nice and golden. Add onion, salt and pepper and
continue cooking until soft and fragrant.

3. Ladle the cauliflower mixture into your blender and process on high speed until super smooth and silky
in consistency.

4. Pour that cauliflower mixture over the mushrooms and onions. Add the cooked shrimp, coconut cream,
lime juice and garam masala and bring to a simmer over low­medium heat.

5. Cook just enough to warm the shrimp then stir in the fresh cilantro.

6. Mix in the stringed zucchini with the shrimp sauce. This will make a 12P, 12CHO, 13F batch ­ so weigh
out the entire dish and divide by 12 = 1 serving.

○ Each serving will contain 1P, 1 CHO, 1F

○ The heat from the sauce alone will soften the zucchini some, but it you want yours to be even
softer still, you can also throw the whole dish in the microwave for a minute or two, or saute on
the stove for a few minutes.

VERVE UPDATES:

We can’t thank everyone enough for coming out Saturday night for the Verve Night Out with #teamverve.  We are continuously humbled by the amazing community we are a part of at Verve.  Thank you so much!