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 

Wednesday 140813

Take 15 minutes to work up to heavy OHS

Then, for time:
10 To 1 reps of OHS @ 65% of today’s 1RM
10 Toes to bar between each set of OHS

Post scores to BTW.

enchilada stew 300x225 Wednesday 140813

Delicious Easy Recipe – Paleo Enchilada Chicken Stew from PaleOMG.com

If we’re ever in a pinch for some healthy eats and don’t really feel like cooking, the crock pot becomes my best friend. Granted it takes a small bit of planning in advance, but it’s literally as simple as throwing all the ingredients into  your crock pot (either first thing in the morning before work or before bed) and then eating it once it’s done! Super simple, delicious and nutritious.

Next time you don’t feel much like prepping healthy meals for the next couple of days, give this recipe a shot.

Recipe from Juli Bauer at PaleOMG.com – original recipe can be found by clicking here.

Ingredients

  • 2lbs chicken breasts
  • 1 yellow onion, chopped
  • 1 green bell pepper, chopped
  • 1 (4oz) can of chopped jalapenos
  • 1 (4oz) can of chopped green chiles
  • 2 tablespoons coconut oil
  • 1 (14oz) can of diced tomatoes
  • 1 (7 oz) can tomato sauce
  • 3 garlic cloves, minced
  • 1 tablespoon cumin
  • 1 tablespoon chili powder
  • 2 teaspoons dried oregano
  • salt and pepper, to taste
  • bundle of cilantro, to garnish
  • avocado, to garnish

Instructions

  1. Pull out your handy dandy crockpot.
  2. Add your chicken breasts.
  3. Then add the rest of the ingredients on top, in any order.
  4. Put on low for 8-10 hours or high for 6-8.
  5. After it’s done cooking, use tongs to pick at the chicken to shred it in with all the ingredients.
  6. Top with cilantro and some avocado.
  7. Eat up!!

 

Wednesday 140716

“Isabel”
30 Snatches, 135#/95#

Post scores to BTW.

chicken enchilada bake 475x229 Wednesday 140716

Chicken Enchilada Bake

Chicken Enchilada Bake

Recipe from Juli Bauer at PaleOMG.com (click here for the original)

Zoned by our very own Robyn Kunick-Bosch

Ingredients

  • coconut or olive oil spray, for greasing baking dish
  • 1 pound cooked, shredded chicken (I used a rotisserie chicken) (16PRO)
  • 1 (14 ounce) can El Pato enchilada sauce (3CHO)
  • 490g (~¾ cup) of 505 jarred or any canned diced green chiles (2.5CHO)
  • 357.5g (~2-3) orange bell peppers, seeded and diced (or any color you like)(2.5CHO)
  • 97g (~⅔cup) red onion, diced (1CHO)
  • 2 garlic cloves, minced
  • ½ teaspoon chili powder
  • ½ teaspoon dried oregano
  • salt and pepper, to taste
  • 2 eggs, whisked
  • cilantro, to garnish
  • goat cheese, to garnish (optional)

Instructions

  1. Preheat oven to 350 degrees. Grease an 8×8 glass baking dish.
  2. In a large bowl, add shredded chicken, enchilada sauce, green chiles, bell pepper, onion, garlic, chili powder, oregano, and salt and pepper. (feel free to be generous with the salt) and mix well.
  3. Then add eggs and mix well to incorporate.
  4. Pour mixture into baking dish.
  5. Place in oven and bake for 1 hour and 15 minutes. Check at 1 hour to see if eggs have completely cooked through and cook extra 15 minutes, if needed.
  6. Let rest for 5 minutes then garnish with goat cheese (optional) and cilantro.

Total Zone Blocks 18 PRO, 9 CHO

Weigh out entire dish when done cooking minus the weight of the dish and divide by 18 to tell you how much 1 PRO/0.5CHO weighs.

Throw a little sliced avocado or guacamole on top to balance out the fats.

 

Wednesday 140618

For time:
100 Sit-ups
50 Pull-ups
25 Thrusters, 135/95

Post time to BTW.

bacon frittata 475x233 Wednesday 140618

Bacon Potato Sausage Frittata. Delicious. Image from PaleOMG.com

Bacon Potato Sausage Breakfast Frittata

*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!!!

*** COMPETITION CREW INFO SESSION IS TONIGHT AT 7:00 PM. PLEASE RSVP IN MBO. 

Wednesday 140514

“Michael”

Three rounds for time:

Run 800m
50 Hip extensions
50 Sit-ups

Post time to comments and BTW.

 Wednesday 140514

Welcome baby Jacob Matthew!  Whole family is doing great.

There is some good news for you PM WOD fanatics.  Starting May 20th, we will be adding a 5:30pm and 6:30pm WODs to the schedule.  This will be a trial run only on Tuesday PMs as we start.  All classes will still be 60 mins in length, with the same great coaching and attention you are used to at Verve.  The classes at 5pm, 5:30pm, 6pm, and 6:30pm will be capped at smaller sizes, however this will add 2 additional WOD times during our high capacity evening times so everyone can get their WOD on.   Sign up on MBO as always.

Well the Lean & Mean Nutrition Challenge is in full swing, don’t lose your steam!  Summertime is just around the corner and that means Water World!!!   Along those lines, Robyn found a recipe from Paleo OMG and was kind enough to “Zoneify” it for all of us.  Thanks Robyn!

Artichoke Lemon Pesto Chicken Pasta

Ingredients

  • 1lb boneless, skinless chicken breasts, cubed
    (or chicken thighs if you prefer)

  • 2 large spaghetti squash, cut in half lengthwise
    (get BIG ones – or 3 smaller)

  • 18 artichoke heart quarters (I used jarred marinated artichokes that were in olive oil for more flavor- rinsed before chopping)

  • 5 + ⅓ teaspoon olive oil or avocado oil

  • 4-5 tablespoons vegetable broth

  • 2 garlic cloves, minced

  • ½ cup fresh parsley

  • ½ cup fresh basil

  • juice of 2 lemons

  • salt and pepper, to taste

  • ~5 cups of spinach (I used the small container from sprouts)

Instructions

  1. Preheat oven to 405 degrees (not 450, stop questioning me)

  2. Cut the squash in half lengthwise, place cut side down on a baking sheet and bake for 30-35 minutes or until squash gives when you poke the outside of it.

  3. Use a spoon to remove the excess seeds then a fork to thread the strings from the squash. To make spaghetti, duh.

  4. But while the squash is baking, make the pesto and chicken.

  5. Place a large pan over medium-high heat, add a splash of fat and 1 minced garlic clove. As soon as the garlic becomes fragrant, add the halved artichokes. Sprinkle with salt and pepper and let cook until slightly browned and tender on all sides.

  6. Once artichokes are browned, add them to a food processor along with the walnuts, olive oil, vegetable broth, and second garlic clove. Puree until smooth.

  7. Then add the parsley, basil, lemon, and salt and pepper. Puree once more until smooth. Taste and add more lemon and salt and pepper to your preference.

  8. Once pesto is done pureeing, add the chicken to the same pan that you sautéed the artichokes in.

  9. Cook chicken over medium-high heat until browned on all sides. Sprinkle with a bit of salt and pepper.

  10. Once chicken is cooked through, add in about ¼ of a cup of the pesto to the chicken along with the spinach, in the pan and mix well to coat. Cover and let cook for 2-4 minutes or until spinach is wilted.

  11. Then add the threads of spaghetti squash to the pan (or a large mixing bowl if you need more room). Mix spaghetti squash, pesto, and chicken all together.

  12. Serve with some fresh basil on top.

Zone Servings: ¾ cup = 1P, 0.75C, 1F
2 ¼ cups = 3P. 2.25C, 3F 

 Wednesday 140514

Tuesday 140415

Deadlift 

5 – 5 – 5 – 5 – 5

Post loads to comments and BTW.

IMG 9771 475x712 Tuesday 140415

America and AJ go together like Verve and rope climbs.

CrossFit Verve Lean and Mean Nutrition Challenge  — Are you in?

The CrossFit Verve Lean and Mean Nutrition challenge is a 6 week team and individual challenge designed to teach you healthy nutrition and lifestyle habits in a fun, competitive format that will help you build muscle, eliminate excess body fat and improve your health and fitness.

Why do I need this?

To build healthy lifestyle habits, balance your stress levels, improve your health and continue to improve your performance in the gym. And you’ll likely lose body fat and build muscle while you’re at it.

What should I expect from this challenge?

Over the course of this 6 week challenge, you can expect to build lean muscle and shed excess body fat. But that’s just the beginning. In addition to building a lean and strong physique, you’ll also improve your energy on a daily basis (no more mid afternoon insulin naps), improve your digestion, eliminate nasty food allergies and inflammation, continue to crush your workouts, and gain some control over your hectic and stressful life.

How does it work?

Every day for 6 weeks you will keep track of a couple important things, such as exercise, sleep, nutrition, quiet time and rest days. Each of these activities will have a certain score associated with them. At the end of the competition, the individuals with the highest scores (total points, body fat lost, best team score, most dramatic before/after photos) will be awarded with prizes!

How do I log my score?

You will be given a scorecard prior to the start of the challenge to use to log your scores daily.

What are the prizes?

GRAND PRIZE – Biggest Change in Before/After Photos: 1 month free training, 1 free Foundations membership for a friend, and a gift basket.
Most Body Fat Lost: Gift Basket
Most Points Scored (Individual): Gift Basket
Most Points Scored (Team): T-Shirts and Tender Belly Bacon

What are the rules?

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Eliminate alcohol, processed foods, dairy, grains and other inflammatory foods. Exercise 5 times per week. Take 2 days off to rest and recover. Sleep a minimum of 7 hours every night. Take 20 minutes of uninterrupted quiet time every day (no electronics allowed).

How do I get started?

  1. Sign up in person at the gym or e-mail colby@crossfitverve.com
  2. Your fee will be paid through your account on Mind Body
  3. Schedule your first body fat test
  4. Take before pictures (make sure your entire body is in the shot – take one from the front, one from each side and one from the back. And take one flexing – because, why not?). Send these photos to colby@crossfitverve.com
  5. Identify and write down, on paper, 3 goals that you would like to achieve – improved fitness, decreased stress, a lower bodyfat percentage, better performance in the gym, etc
  6. Keep score every day

How does the scoring work?

  • Eating (up to 8 points a day). Earn 2 points for each 100% real food meal (up to 3 per day). Earn 1 point for each clean snack (up to 2 per day).
  • Drinking (1 point per day). Earn 1 point for each day without alcohol, soda, juice or other drinks that taste sweet (no artificial sweeteners). Black coffee and unsweetened tea is acceptable.
  • Exercise (up to 3 points per day). Earn 2 points for each day with a CrossFit workout (maximum of 10 points per week). Earn 1 point for each day with a workout outside of the gym, such as Yoga, hiking, biking, etc. Minimum of 60 minutes of activity for these outside of gym workouts. Earn 2 points for each day that you do NOT exercise (limit 2 per week).
  • Sleeping (2 points per day). Earn 2 points per day for each day with a minimum of 7 hours of uninterrupted sleep. Naps count towards your total!
  • Quiet Time (1 point per day). Earn 1 point per day for taking 20 uninterrupted minutes of quiet time – no electronics allowed!

How do the teams work?

The teams will be selected at random and you will be assigned a coach. Your coach will provide you with accountability and will also be your resource for any questions regarding the competition.

How much does the program cost?

Program Cost: $35
Before and After Body Fat Test: $65

Where can I schedule my body-fat test?

Check out this Google Spreadsheet to register: https://docs.google.com/spreadsheet/ccc?key=0As6SmCm7GOeadDNmU2JMbWVsaTlsNXNIY2VfZUh6VlE&usp=sharing#gid=0

What is the schedule/timeline for the challenge?
April 17th – First Body Fat Test @ Verve (register at the link above)

April 19th – Registration closes and teams are chosen at random. Information packets are sent out Saturday afternoon, containing all the guides and information you will need for the challenge.
April 20th – Go grocery shopping and prepare meals for the first three to four days.
April 21st – Challenge begins. Start filling out your score cards.
June 1st – Challenge ends. Tally your scores and keep with the healthy habits.
June 4th – Second Body Fat Test @ Verve. Be proud of your hard work.

OKAY, WHO’S IN?  POST TO COMMENTS AND BE READY TO THROW DOWN!

Italian Fritatta

 

photo 9 475x356 Italian Fritatta
Italian fritatta, paleo and zone friendly.

Boun giorno!

We have found a very tasty Italian dish that you can make early in the week and enjoy for several days.  It contains a combination of some good ole vegetables, eggs and sausage.  

Ingredients:
8 eggs  8P
15oz of italian or breakfast sausage  10P
2/3 cup of diced onion  2C
2 1/4 cup of diced tomatoes  3C
12 spears of diced asparagus  1C
1tsp of minced garlic
1/4tsp of black pepper
1/2tsp of italian seasoning
1Tbl of olive oil

Preparation:
Heat the oil in a large pan and then add the sausage.  Let the sausage cook for 5-7 minutes, while the sausage is cooking pre-heat the oven to 400 degrees F.  Add onions, garlic, and asparagus to the sausage and cook for another 5-7 minutes.  Place the eggs in a large bowl and scramble with the seasoning and pepper.  Add the sausage and veggie mix and tomatoes into the eggs.  Once all of the ingredients have been folded in, pour into a 9″x9″ baking dish.  Place in the oven and cook for 25 – 30 minutes or until the top is golden brown.  
Divide into six evenly cut pieces.  This will make 6 meals at 3P and 1C.  Add some Avo on the side and finish off with an orange for a 3P3C3F meal.

Boun appetito!  


Kale spring salad

This recipe brings the heartiness of kale together with the tanginess of Dijon mustard and flavorful veggies.  This will be a great salad for lunch or dinner for the upcoming spring.

Ingredients:
4 cups of baby kale  2C
2.5 cups of sliced cucumber  1C
1 ¼ cup of chopped bell pepper  1C
150grams of sliced radish  Freebie
4 Tbs of red wine vinegar  Freebie
2 Tbs of Dijon mustard  Freebie
1 Tbs of olive oil  12F
12 oz of rotisserie chicken  12P

Preparation:

Shred the rotisserie chicken and set aside the rest of the meat for meals later in the week.  In a large bowl combine all of the vegies and chicken.  In a small bowl mix together the vinegar, mustard and olive oil until all have emulsified into a dressing. Pour dressing over the veggies and chicken and shake until all of the mixture is coated in the dressing.  3cups = 3P, 1C, 3F.  Top off your Carbs with a tasty blood orange on the side.

photo 11 475x475 Kale spring salad

No Potato! Potato Salad!

 

photo 1 475x635 No Potato! Potato Salad!
3 block lunch on the go, delish!

Ingredients:
2 heads cauliflower
3 cups diced celery
1 cup diced white or yellow onion
1 20oz jar dill pickles (NO sugar)
13 eggs
black pepper, paprika, 2 tbsp fresh dill (or dried)
olive oil
apple cider vinegar
yellow mustard

Preparation:
Start by boiling your eggs. Place 11 eggs in a pot with cool water so that they are all submerged. Bring water to boil without lid. When it comes to a boil remove the pot from the heat and cover with a lid. Let sit for 12-15 minutes and then place eggs in cold water. Then, rinse cauliflower and cut off ends. Steam florets for 10-15 minutes until soft but not too soft! Place steamed cauliflower in large bowl and allow to cool (I stuck mine in the freezer for a few minutes). While it’s cooling dice your celery, onion, and pickles. Peel eggs and chop them as well. When cauliflower has cooled chop into small pieces. In a LARGE bowl, mix all chopped ingredients together. Now it’s time to make your mayo!

Mayo:
In a blender, add:

2 raw eggs
2 tbsp apple cider vinegar
2 tsp yellow mustard
pinch of sea salt
dash of paprika

Start the blender on a low setting and leave on. Measure ½ cup of olive oil. SLOWLY add in tiny amounts of the oil. For example, pour in a tiny amount every minute. This will help the mayo to become fluffy. Although because there is less oil in this recipe than others it will still be pretty runny. When it’s done, stir it into the cauliflower mixture. Add dill, pepper, more paprika, and any other spices you might desire (I added cayenne). And voila!! No potato, potato salad.
ZONE EXCHANGE:
1 cup salad= 1P 0.5C 2F

Meal idea (3 block): Use 2 cups salad (2p 1c 4f). Add 1 oz diced rotisserie chicken(1p), 1 cup cherry tomatoes(0.5C), and serve on a bed of greens (freebie!). Add 1 block fruit of choice. Note: Don’t worry about the 1 extra block of fat!

Flavored Water Recipes

lrcukewater1 475x511 Flavored Water Recipes

We’ve heard and read it a million times, drink 64 ounces of water a day.  I understand the benefits of drinking water, but the taste is just so, well tasteless.  Most of the little packets you can add to water contain artificial sweeteners that aren’t the best for you even though they make water so much more tasty.  Recently, I came across an interesting article that covered a few ways to make water more enjoyable.

Here’s a few simple recipes to make water fantasmical:

LEMON–MINT or LEMON-BASIL WATER

  • 1/4 lemons, sliced
  • 1 1/2 cups firmly packed fresh mint or basil leaves
  • 6–8 cups water
  • 6–8 cups ice cubes
  • Fresh mint or basil sprigs

HONEYDEW–LIME WATER

  • 1 slices of ripe honeydew melon
  • 1/4 lime, sliced
  • 4 sprigs of mint
  • 1 half-gallon of water

HERB AND BERRY–FLAVORED WATER

  • 1/2 cup fresh blueberries, lightly crushed
  • 2  4–inch sprigs of fresh rosemary. lightly bruised  (to release more flavor)
  • 1 half-gallon of water

Please note recipes were changed to allow for a lower carbohydrate content.  These and many other great ideas can be found here:

NancyCreative

With water this delicious, there is no excuse to not drink enough.  Put some in your to go bottle or keep a pitcher handy at the house.  Your body will thank you.

Sweet Potato Hash

Who doesn’t love breakfast?!  I mean, really, I could eat breakfast all day long.  It’s the most important meal of the day, and having some veggies in it are a great way to keep your belly full of energy for the day ahead.

Sweet Potato Hash (RealFood/Zone Style)

Ingredients: 
Sweet Potatoes 10.6 cups raw (~3-4 large)
Sausage, raw NO casing 5 cups cooked (~1lb uncooked) 
Onion 7 cups raw (~2)
Garlic – 6 cloves 
Salt 
Pepper
Eggs 
Olive oil (spray for pans)

Time: ~1 hour but worth it and you have plenty left over for other quick meals.
Zone: 1.5cups of hash equal 2.5C, 1P.  Add eggs, oil to cook with and a little fruit to complete your breakfast.

Preparation: 
1. Heat oven to 450
2. In a skillet brown the sausage.  Make sure to get it as tiny as possible while it cooks.
3. Chop the onions into small squares.  Measure out 7 cups.
4. In a skillet brown the onions. Cook until dark brown. Use cooking spray for the base. 
5.  While sausage and onions are cooking, begin chopping the sweet potato as small as possible.
6. Line a large baking sheet with foil or parchment paper, spray with the olive oil and spread out the sweet potatoes as you chop them.  Make sure you have 10.6 cups.  I used two pans and spread them evenly.
7. As the onions are done, measure them evenly into the pans.
8. As the sausage is done, measure out 5 cups and spread evenly into the pans.
9. Add spices; garlic, salt and pepper.
10. Roast for 30 to 45 minutes or until they are soft and browned.
11. Now the hash is good to go into the fridge for amazing breakfasts.

Preparation in a meal:
1. Measure out the hash you need for 1 meal. See zone measurements above.
2. Spray skillet 
3.  Add hash to skillet on low heat (can do this in oven if prefer)
4. Add desired eggs on top.
5.  You will not stir the entire time it cooks, can add a top to the pan if you want it to cook faster.  Takes about 15-20 until the eggs are fully cooked through. 
6.  Add a little fruit to top off your blocks and enjoy.  The fat is in the cooking oil.