4 blocks of meat, (I used meatballs)
8 total blocks of veggies. I used 2 cups of sweet potatoes and 2 cups of peppers and onions
nonstick spray
3 T avocado, 1 block fruit per serving
hot sauce (optional)
chili powder, salt and pepper
Denver, Colorado
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
I’ve heard from some people that, “Hey I’m gonna save up all my cheat points for the last day on Super Bowl Sunday so I can go hog wild.” Well, don’t forget that you can easily eat paleo for the big game this Sunday and still splurge. So in light of this upcoming occasion, I give you one of our go-to websites for paleo recipes and their Super Bowl Round-up of Recipes. Check out FastPaleo here. ”There are crock pot recipes if you want to keep it simple, grilled meats & veg, desserts, and lots of bacon-wrapped everything. There are a bunch of rib recipes, and of course there’s primal chili.” They have chicken wings, meatza pizza, BBQ kale chips, banana nut balls, and an almond wrapped in a date wrapped in a jalapeno wrapped in bacon wrapped in meat (OMG!)
And just to get your mouth watering, here is a recipe for Meat Cupcakes, complete with icing and bacon sprinkles……what are you gonna take to the party?
Ingredients
Cupcake: About 12 of Grass-fed ground beef (12P)
2 garlic cloves, finely chopped
1/4 small onion, finely chopped (negligible C)
1 egg (1P)
1/4 cup almond meal (9.33F)
fresh basil, salt, pepper
Icing: 1/2 small head cauliflower (negligible)
1/4 cup coconut milk (3F)
pepper to taste (salt optional)
Sprinkles: one slice diced bacon, cooked (negligible)
Mix all the meat ingredients in a bowl. Stir with hands then throw into cupcake molds. Bake for about 20 minutes at 350F.
Meanwhile, steam the cauliflower. When soft, add into food processor or mash in a bowl. Add coconut milk, salt and pepper and stir. Add this “icing” atop the meat when they are done. Sprinkle with bacon sprinkles!
This makes 4 cupcakes, each approximately 3P, 3F.
Ingredients:
12oz of grilled chicken or rotisserie chicken 12P
2 hard boiled eggs 2P
3 strips of bacon 2P
2 cucumbers chopped 2C
5 cups of chopped romain lettuce 0.5C
4 cups of spinach 1C
2 apples chopped 4C
Salad Dressing
3/8cup of lemon juice .5C
1Tbl and 1tsp of olive oil 12F
2 cloves of minced garlic Freebie
1/4tsp of dry mustard Freebie
Cook up the bacon and boil a half dozen of eggs and save some for later. Pull out that good old grill and cook up some chicken breasts for this meal and for leftovers. Chop and combine all of the veggies in a bowl sans chicken. Prepare the salad dressing and drizzle on top of the bowl of vegetables. Toss the ingredients together and get all of mixture covered in the dressing. Weigh out 3oz of chicken and place it on top of 3.5 cups of the salad mix and enjoy! Top off with a little grapefruit.
This recipe will make four meals at 4P, 2C, 4F
Carne Asada Firehouse style
12oz of flank steak (12P)
Marinade:
2 lemons juiced
2 limes juiced
2 oranges juiced
4 cloves of garlic chopped
4 chipotle peppers chopped
1 Tbl of chili powder
1 Tbl of paprika
1 Tbl of pepper
1 bunch of cilantro finely chopped
1/2cup of olive oil
Veggies:
2 Bell peppers (4C)
1 Onions (2C)
Sides:
A box of Organic spring salad mix 6oz = 1C
Salsa 1/2cup = 1C
Avocados 1Tbl = 1F
Add the steak to the marinade ensuring all of the meat gets covered and let it marinate for 2 hours.

Slice the veggies and season with the a little bit of the same spices used in the marinade and set aside. Pre-heat the grill to high place the steak on the grill and cook for 8 minutes on each side. Saute the veggies with some olive oil. Take the meat off the grill and place on the cutting board. Be warned, the steak will be a little juicy–let it rest 5 min to redistribute–YUM. Cut the steak against the grain to make it more tender. Make a bed of spring mix salad and place 3oz of steak, 1cup of veggies over the salad. Finish your Carbs with salsa and your fats with 3Tbl of avocado.
Disfrutar! (Enjoy!)
Ingredients:
12oz of chicken breast (12P)
1 Red bell pepper sliced (1C)
1 Yellow bell pepper sliced (1C)
1 cups of carrots thinly sliced (1C)
2 cups of zucchini sliced (1C)
2 cups of yellow squash sliced (1C)
1.5 cup of while onion sliced (1C)
5 cups of Spaghetti squash–2 squashes (5C)
1.5 cups of tomatoes sliced (1C)
4 cloves of garlic minced Freebie
4 tsp of olive oil (12F)
2 tsp of pepper
1Tbl of herbes de provence spice
Fresh basil
Preparation:
Pre-heat the oven to 400 degrees F. Place the spaghetti squash in the oven and cook for 40 minutes. Set the grill up to medium high heat, and place the chicken breasts on the grill. Cook on each side for 8 minutes each side. While that is cooking, heat a large skillet with olive oil. Add the garlic and saute for 1 minute. Place the peppers, squashes, carrots, and onion in the pan. Saute for 7-10 minutes, or until the carrots are tender. Add the tomatoes and let simmer for 7 minutes then set aside. Scrape out the insides of the spaghetti squash and place it in a large mixing bowl, add the sautéed veggies, spices, and a few chopped leaves of basil.
This will make 9 cups of veggies. Split the chicken into 3oz portions for proteins.
2 1/4 cups of the veggie mix will be 3C, 3F. Bellissimo!!
Wooo doggy!! We found a way to have your next ho down with some root’n toot’n good BBQ! This recipe gives you that tangy taste without that added sugar. You can use this BBQ sauce with pork or beef ribs, so go out and wrangle you up a tasty protein and have a grand ole time. Yeee haaawww!!
Ingredients:
The protein of your choice, I used beef short ribs from Costco, 1oz per 1P
12oz can of tomato paste -6C
2cups of beef broth -freebie
4 cloves of garlic chopped -zilch
2Tbls of cumin
1Tbls of chili powder
1 1/3Cups of finely chopped onions -2C
3Tbls of dijon mustard -nada
2Tbls of apple cider vinegar -nope
Preparation:
Place all of the above ingredients in a croc pot and let it cook on low for 8 hours. That is it folks! Set it and forget it. Go to Verve and get your WOD on, then come back home to the good stuff. The BBQ sauce will be 1C per cup.
Sweet potato hash:
4 sweet potatoes diced 32C
Sprinkle cinnamon to taste
Sprinkle cayenne to taste
2Tbs of Olive oil 18F

Pre-heat the oven to 400F. Cut the sweet potatoes in small cubes and place them in a pyrex dish. Coat with oil and sprinkle the cinnamon and cayenne. Mix together and place in the oven and cook for 20 minutes stirring occasionally.
Split this hash into 1/3Cup for 1C and .5F
Nutrition articles and posts for you to peruse:
Athletes Looking To Meat As Performance Enhancer
By: Darren Rovell CNBC Sports Business Reporter
On a group of small farms in Monticello, Mo., John Wood is doing his part to revolutionize how meat is marketed. He’s specifically pitching his US Wellness Meats, from steaks to ground beef, to athletes.
You see, Wood is part of the minority that raises his cattle on grass, instead of the grain American ranchers have been feeding them since World War II. Because grass is low in starch and high in protein its packed with more nutrients, its higher in Omega-3 fatty acids and an increased amount of CLA, which actually is believed to help reduce body fat and aid in weight management.
His better beef pitch to athletes, trainers and teams is starting to catch on.
Wood started with the body builders like Jon Andersen and Jesse Marunde, who were competing in “Strongest Man” competitions. The two were eating three pounds of beef a day from Costco. I got them started and they told me their elbows and knees felt better,” Wood said. Then came marathon runner Deena Kastor, who Wood said started to place orders. Sal Alosi, the former head and strength conditioning coach for the New York Jets, was next. In 2009, Alosi — who is no longer with the team due to the now infamous tripping incident — convinced the team to try Wood’s products. By 2010, the Jets were having US Wellness Meats ship strip loins and ground beef to all the team’s away games.
“Some teams are still feeding their athletes bar food,” Wood said. “They have these guys making millions of dollars a year. If you don’t make diet changes to help effect performance, you’re a fool.”
Dr. Keith Pyne, a peak performance specialist who works with elite athletes, is a fan of Wood’s grass-fed beef.
“Especially in the last five years, athletes have begun to understand that their diet andwhat they put in their bodies can have an effect on their performance,” said Pyne of SportsLab NYC. “Understanding the fat ratios in what they are eating and lowering their glycemic index are now on their mind.”
Pyne says he works with an elite baseball player who told him he was in so much pain at the end of the season, he had to crawl to the bathroom. Pyne made some changes, including suggesting grass-fed beef.
“He made the change and I truly think it contributed to his feeling better at the end of the season.”
Once the athletes themselves become converts, the word spreads quickly, Wood said. Jason Werth started converting his Phillies teammates before signed with the Washington Nationals this past season. Wood noticed the orders starting to come in.
Although the National Cattlemen’s Beef Association (NCBA), which represents ranchers and feedlots, has contended that grain-fed beef is as good as grass-fed beef, Wood says tests he has had done say the contrary. He says his grass-fed beef have more Omega-3′s than salmon, a ratio he says you wouldn’t find in grain-feed beef.
US Wellness Meats isn’t only targeting athletes of course. Wood says his other markets are senior citizens, those facing health challenges and soccer moms looking to feed their family something better.
This recipe brings together the natural tanginess of lemon with the spice of pepper to give you a very flavorful taste. Add a little sweetness from coconut milk, and boom! You get an awesome dish that makes use of some tasty veggies for carbs.
Ingredients:
18oz of Shrimp 12P
3 3/4cups of brussels sprouts 5C
1 1/3cups of sliced onion 2C
2 2/3cups of sliced zucchini 2C
1 1/4cup of sliced bell peppers 1C
1Tbl of coconut oil 9F
2/3cup of Lemon juice 2C
1/3cup of coconut milk 3F
1tsp of black pepper
1tsp of Colorado Plateau Citrus Pepper from Savory Spice Shop(Thank you Donna)
A pinch of Dill
Preparation:
Prep the vegetables and combine them with the coconut oil (save 1tsp) in a pan on medium-high heat and saute for 10 minutes, add the dry dill seasoning to the mix. While the veggies are cooking, cut the tails off and pat dry the shrimp to take excess water off. Mix the black pepper and the citrus pepper in a bowl and then add the shrimp and be sure to cover all parts of the shrimp.
In another pan place 1tsp of coconut oil and then add the shrimp. Cook for 5-minutes, or until shrimp turns pink. Remove shrimp and turn the heat to low. Add the lemon juice and coconut milk and mix together well. Add shrimp back into pan and coat all of the shrimp.
This meal will make 4 meals at 3P, 3C, 3F Place 1 1/2cups of the veggie mix and top with 4.5oz of shrimp and drizzle some of the cream on top. Yummm…
The hardest thing about eating paleo/zone is, you are not able to order that tasty Chinese food for takeout. I miss those days of ordering a grease filled box with a beef and veggies. We all thought that we were eating healthy because of the veggies right? What we did not know is we were taking in so much sodium into our body with MSG’s (monosodium glutamate) and the fact the carbs in Chinese such as rice and noodles break down so fast in your body that you feel hungry sooner. We have come up with a recipe for you to curb that Chinese takeout urge.

9oz of rib eye steak, thinly sliced 9P
2 cloves of garlic chopped Freebie
1 1/3cup of sliced onion 1C
4cups of spinach 1C
2 1/2cup of sliced bell pepper 2C
1 1/3cup of chopped zucchini 1C
3 cups of chopped mushroom 1C
1can of chestnuts 1C
2cups of spaghetti squash 2C
1Tbs of chili garlic sauce Freebie
3Tbs of Tamari or wheat free soy sauce Freebie
1tsp of ground ginger Freebie
1Tbs of Coconut oil 9F
Pre-heat the oven to 425 degrees F. Cut the spaghetti squash in half and core out the seeds. Fill the empty squash with water and cook for 45 minutes.
While the squash is cooking, place the coconut oil in the pan and heat on medium heat. Add the rib eye steak to the pan and sear on both sides for a minute. Remove the meat and then add the soy sauce, garlic sauce, and all the veggies except for the spaghetti squash into the pan and saute for 5 to 7 minutes. Add the beef and cook for another 5 minutes, then set aside.
When the squash is done cooking, let cool and scrape out the spaghetti goodness. Mix in the squash in with the mix. Warm up all of the ingredients and enjoy!
The recipe makes 7cups, divide into 2 1/3cups for 3 meals of 3P, 3C, 3F
Here is a tasty treat to curb your cravings for doughy badness.
Tired of the same old breakfast? Real food, real zone, real delicious waffles.
Ingredients:
2 Egg whites (1P)
1 Whole egg (1P)
1/2 Apple (1C)
1 Tablespoon almond meal (2F)
Cinnamon to taste
1/2 Cup frozen blueberries (1C)
Preparation:
Put egg’s and cinnamon in the blender, slowly add all ingredients. Pour into waffle maker. Cook for approximately four minutes. Use a waffle maker that flips for best results. Take blueberries and microwave them for 1 to 1.5 minutes. Pour onto the hot waffle devour in seconds.
Zone: Recipe is for 2 block breakfast add or delete to recipe as blocks call for.
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