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 150830

For time:
Row 1000 Meters
then 5 rounds
21 Pull ups
7 Shoulder to overhead 135(95#)

Post time to comments or BTWB

Chili!! The nutrition details do not include the cheese and cauliflower rice.

Chili!! The nutrition details do not include the cheese and cauliflower rice.

Yes, I realize that it is still 90 degrees outside, but I made this chili last week and it has supplied me with delicious lunches all week.  Sometimes convenience trumps food temperature! Recipe courtesy of my new favorite site skinnytaste.com

CROCK POT CHICKEN TACO CHILI
Ingredients:

  • 1 small onion, chopped
  • 1 (15.5 oz) can black beans
  • 1 (15.5 oz) can kidney beans
  • 1 (8 oz) can tomato sauce
  • 10 oz package frozen corn kernels
  • 2 (10 oz) cans diced tomatoes w/chilies
  • 1 packet reduced sodium taco seasoning or homemade (see below)
  • 1 tbsp cumin
  • 1 tbsp chili powder
  • 24 oz (3-4) boneless skinless chicken breasts
  • 4 oz can chopped green chili peppers, chopped
  • 1/4 cup chopped fresh cilantro

Directions:
Combine beans, onion, chili peppers, corn, tomato sauce, diced tomato, cumin, chili powder and taco seasoning in a slow cooker and mix well. Nestle the chicken in, cover and cook on LOW for 10 hours or on HIGH for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Top with fresh cilantro.

Nutrition:
Yield: 10 cups (serving size is 1 cup)
Protein – 10g
Carbs – 33g
Fat – 1.4g
Convenience – Off the charts!!

VERVE UPDATES:
– S.U.P TOMORROW!! It is finally here!  We have the lake for Ververs from 8am to 10am.  Since there are more people signed up than boards, we will split the time equally so everyone gets some time.  Here is the address again:

29612 Upper Bear Creek Rd, Evergreen, CO 80439

-Mark your calendars: Verve will be having an outing at Ration Beerworks NEXT SATURDAY night!!  We will have more details in both posts and on social media.

Sunday 150823

For time:
50 Pistols, alternating
20 Pull-ups
40 Pistols, alternating
20 Pull-ups
30 Pistols, alternating
20 Pull-ups
20 Pistols, alternating
20 Pull-ups
10 Pistols

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Welcome Melissa and Fred to the Verve family. They were welcomed with Isabel and Grace in the same hour!! Brutal!

Welcome Melissa and Fred to the Verve family. They were welcomed with Isabel and Grace in the same hour!! Brutal!

Well, chaulk this up to recipes I would have never thought of

BLACK BEAN BROWNIES

Ingredients

  • 15 oz can black beans
  • 19.5 oz box chocolate brownie mix

Directions

Open can of beans, drain and rinse well. Put beans back in the can and fill can with water. Put beans and water in blender until smooth. Mix pureed beans with brownie package mix. DO NOT add eggs or oil. Spray baking dish with Pam. Cook brownies according to package directions. Cool and serve.

MACROS – please note macros may vary based on mix used
Serving size – Yield 20 brownies
PRO – 2.9g
FAT – 2.6g
CHO – 28g

Sunday 150816

21-15-12-9-6 Reps for time
Wallball shots, 20#(14#) to 10′
Chest to bar pull-ups
Box jumps, 24″(20″)

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image

SLOW COOKER KAHLUA PIG – courtesy of NOM NOM Paleo.  See entire recipe here

INSTRUCTIONS:
Line slow cooker with 3 strips of bacon
Remove the skin from the roast
Rub 3/4 teaspoon of salt for each pound of meat to the outside of pork
Stick garlic cloves into slits you cut into the pork
Place roast in crock pot skin-side down
Cook 9 – 12 hours – DO NOT ADD ANY LIQUID
When the pork is done, shred with 2 forks and enjoy!

Sunday 150802

5 rounds
With a 2 minute clock:
Row 15 Calories (10 Calories)
with remaining time:
Amrap Hang Power Snatch 115#(75#)
Rest 2 minutes

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Linda K. leap frog's so fast, she is hard to catch on camera!

Linda K. leap frog’s so fast, she is hard to catch on camera! Jake and Pedro seem un-impressed?

EASY SNACK TIME!! No really, this is super easy.

2 ingredient Macaroons that are both Paleo and can fit into your macros.  You can view the whole recipe here.

Two Ingredient Coconut Macaroons
Makes 14 macaroons
(about 3.5 servings)

1 cup sweetened shredded coconut
1 egg white

Preheat oven to 350 degrees. Whisk one egg white and then stir into the shredded coconut until well combined. Spray a cooking sheet with nonstick cooking spray (I used coconut oil spray, but any will do). Using a 1/2 Tablespoon measuring spoon, scoop the mixture, press into the spoon (to keep the mixture together), and then place onto the cooking sheet. Once all of the mixture has been scooped into 1/2 Tbsp balls, place cooking sheet in the oven and bake for 10-15 minutes until they become a light golden brown. If only the bottom halves of macaroons brown, turn the oven to broil and cook for 1 minute until the tops turn golden brown. Remove from oven and allow to cool.
Note: Watch the macaroons while baking because they tend to burn quickly.

Nutrition Info: per 1/2 tbsp ball
Fat – 2g
Carbohydrates – 5g
   Fiber – 1g
Protein – 1g

*If you make these, let us know how they turn out in the comments!

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

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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

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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#)

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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

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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

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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

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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.