Stuffed Acorn Squash

Getting tired of the same old, same old breakfast?  Want something hot that will stick to your ribs before a day on the slopes?  Well we give you Stuffed Acorn Squash from PaleOMGkindly zoned into yummy deliciousness by Ali and Robyn.  THANK YOU!

Ingredients:

  • 1.5 lbs ground breakfast sausage (8P)
  • 2 Acorn Squash (CHO varies)
  • 4 T. dried cranberries (4CHO)
  • 4 eggs(4P)
  • garlic
  • salt and pepper

Directions:

  • Cut Acorn squash in half and scoop out seeds.  Spray acorn squash with little coconut oil and place face down on baking sheet.  Bake for 25 minutes at 400 degrees until squash is soft.
  • While the squash is cooking, cook breakfast sausage over skillet.
  • Once acorn squash is done cooking, remove from oven and let cool.
  • Remove insides of squash and measure out 4 cups of acorn squash and place in same skillet as sausage.  If you have remaining acorn squash, spoon out into tupperware bowl and it is the perfect veggie dish for later in the week or paired with any meal for your CHO.
  • In skillet mix together sausage, acorn squash, salt, pepper, little fresh garlic and any other spice of your choice.  Once all ingredients have cooked down together, add 4 T. of dried cranberries.
  • Evenly add back the acorn squash/sausage mixture to your 4 acorn squash skins.
  • Make a little spoon indent in the middle of acorn squash and crack one egg into squash.
  • Place back in oven for about 15 minutes until you get the desired egg-cooked preference.
  • One of the acorn squash halves = 3P, 3CHO, 0F

Energy Drinks

energy drinks 475x270 Energy Drinks

Lately energy drinks have been in the news.  I consume one from time to time, this lead me to do some research on the amount of caffeine each one contains.  Did you know they are not required to list the amount of caffeine on the label?  Even when they do the reported amount can be way off.

Consumer Reports analyzed the caffeine content of 27 top-selling energy drinks, testing three samples each.  Of the 27 only 16 reported the amount of caffeine in each serving.  Of the 16 that did report their caffeine levels, five were off by as much as 20% compared to the stated levels.  As a point of reference an average cup of coffee has around 100 milligrams of caffeine.  Those little shooters similar to five hour energy have around 240 milligrams of caffeine per bottle.  Experts say most healthy adults can consume up to 400 milligrams of caffeine a day.

The intended extra boost of energy may actually lead to daytime sleepiness.

A recent study by the U.S. Army also concluded that energy drinks can cause daytime sleepiness and impair performance when too many are consumed.  Around 45% of troops reported consuming one energy drink per day and 14% reported consuming 3 or more per day.  Service members consuming three or more energy drinks per day were more likely to report sleep disruptions and were more likely to fall asleep during briefings or on guard duty, researchers said.

Just some food for thought.

Salmon Casserole and Fennel Salad

Nutrition is the foundation to a healthy lifestyle.  There are many resources to keep you on the right path. Some of our favorite websites include: paleoplan.com  paleomg.com  emeals.com.  We’ll be announcing the details of our upcoming Change Your Life Nutrition Kick-off this week, so keep your eyes peeled!  It’s going to be the best one yet!

Emeals is a service that sends you recipes and shopping list weekly, with different meal options, we chose the Paleo option with our groupon deal.  Here is a recipe from emeals that has been adapted to be zone friendly. 

Salmon Casserole and Fennel Salad

Ingredients: 

 6 eggs  6P
9oz of smoked salmon  6P 
1/3cup green onions chopped  1
1 1/4cup red bell pepper chopped  1C
1/2tsp of black pepper  freebie
________________________________
For salad: 
4Tbs of avocado chunks  4F 
1 bulb of fennel, finely sliced  2C 
1 grapefruit cut into small sections  2C
2Tbs of lemon juice  freebie
21/3 tsp of olive oil  8F

Preparation:
Pre-heat the oven to 350 degrees.  Grab your 12 count cupcake tin and prep it with a little coconut oil spray, or non-stick spray.  Evenly divide the smoked salmon into all 12 spots.  Combine the eggs, pepper, onions, and peppers in a bowl and mix together.  Evenly add the mixture into the 12 spots.  Place in oven and let cook for 20-25 minutes or until they are set in the middle.  
While the casserole’s are cooking, we can prep the salad.  Place the avocado, fennel, and grapefruit in a large bowl.  In a different bowl, whisk together the lemon juice and olive oil.  After the liquids have combined, poor over the salad.  
This meal makes 12P 6C 12F.  Each casserole is 1P, divide the salad into four even servings for 1C and 3F. 

Chicken Veggie Salad with Avocado Herb Dressing

This recipe was adapted from www.multiplydelicious.com, adapted to zone quantities by Robyn!  Cold or hot, it’s yummy and already zoned–YES!

Chicken Veggie Salad Ingredients:
1 pound chicken shredded (easiest way is to crockpot some chicken breasts/tenders)
7 slices bacon (save 1 Tablespoon + 1 tsp bacon fat for dressing)

2 bags broccoli slaw
1.5 cups yellow onion, diced
4 cups zucchini, diced
1.5 cups cherry tomato – halved
2 bell peppers (red, orange, or yellow are the best)
2 cloves garlic, minced
2 teaspoons fresh oregano
2 Tablespoons fresh parsley
1 teaspoon paprika
salt and pepper to taste

Avocado Herb Dressing Ingredients:
6 Tablespoons of avocado
⅓ cup fresh parsley
⅓ cup fresh basil
1 Tablespoon + 1 tsp bacon fat
1 Tablespoon Apple Cider Vinegar
1 Tablespoon Dijon Mustard
Juice of 1 Lemon
Juice of 1 Lime
¼ teaspoon black pepper
¼ teaspoon sea salt – optional

2012 09 23 13 17 55 942 475x356 Chicken Veggie Salad with Avocado Herb Dressing
Chicken & Veggies

Instructions:
1. Cook bacon- either fry or broil then cut up, and save some of the grease
2. In large pot over medium heat saute broccoli slaw, onion, zucchini, peppers, tomatoes for about 10 min. You will be able to tell when the veggies are cooked enough to your liking. Add garlic, herbs and seasonings, let sit while you make the dressing.
3. Add chopped bacon and chicken to mix, stir well.
4. For dressing; add all ingredients to a small food processor and blend away.
5. Add dressing to chicken veggie mix and stir really well

This makes quite a large batch, so yummy you will be able to enjoy it all week!
⅔ cup = 1P, 0.5 CHO, 1F
2 cups = 3P, 1.5 CHO, 3F

Hormones and food

Post by Chris Slaughter

Ever heard of Tony Sinclair? He’s that guy who says: “Everything in moderation- and that’s how you Tanqueray”. Well Tanqueray is gross in my opinion, however he was right about the moderation part. There are three hormones which I want to touch on: insulin, glucagon, and eicosanoids. The major point of the first two hormones is to regulate blood sugar levels.

Insulin is like a syringe that is injecting carbohydrates in the form of glucose into the cells of the body (the liver, the muscles, and fat tissue) where it is then stored as glycogen. This is fuel for the body. Glycogen is necessary and it’s AWESOME. This is what gives us our energy to perform a high percentage of the work. When blood sugar levels become high, insulin levels also spike up, and cause the body to store energy, stop using fat as an energy source, and attempts to ‘regulate’ the blood sugar levels.

When we eat high glycemic load carbs such as refined sugars, insulin levels spike and it’s like this hypothetical syringe is being pushed way too fast and jamming glucose into the cells of the body. This becomes a big problem when this is repeated and happens frequently. The cells of the body start to become insulin resistant and they say “no please thank you I’ve had enough” and the hormone is like “but take more I have much more to give” and then the cells are like “but I don’t want any more I’m stuffed leave me alone.”  Anyways, the pancreas only knows that blood sugar is too high still, so it releases even more insulin.

See a really bad cycle starting here? This is where we get slammed with type 2 diabetes, and it’s very difficult to get out of this cycle once it’s started. By eating veggies and fruits with fiber and lower glycemic load carbohydrates, we don’t spike our insulin levels as much and we stay far far away from this cycle!

Glucagon on the other hand is released when blood sugar levels drop. Its ultimate role is to prevent
hypoglycemia, and it does this in a fairly complicated way. It first tells the pancreas “Hey we need to make a sacrifice to the sugar god,” and the pancreas decides ok we must start glycogenolysis and release glucose into the blood stream.

If you balance the levels of glucagon and insulin, blood sugar levels stay relatively the same as they were before you ate, but now all the sudden your muscles and liver are full of energy again. WHOA I know that just blew your mind. Zone-diet eating ring a bell here?

The last hormone to talk about is eicosanoids. These fast acting signaling hormones are super powerful and control inflammatory levels in the body, and are created from omega-3 and omega-6 fats (oils, nuts, seeds, avocado, etc). They act upon and control the immune system, inflammation system, vasodilatation, vasoconstriction, sleep patterns, adipose tissue differentiation, and the list goes on. This means that eating a good ratio of omega-3 to omega-6 fats and the right levels of insulin and glucagon will give you better sleep, less body fat, a better working blood delivery system, reduced inflammation after a workout, you’ll get sick less, and you’ll have more energy. I know it’s crazy, and the system is so complex it’s not fully understood. But the discovery of these signaling hormones won the Nobel Prize. So this stuff is legit.

 

 

Kids Love Cabbage Slaw

Thanks to Robyn, this “Kids Love Cabbage Slaw” recipe is from the Everyday Paleo Cookbook, altered some to fit zone quantities.  I know it says kids, but who doesn’t love a good slaw?!  This is a great veggie side dish to make and throw in some easy protein for a wonderfully delicious, zone meal.

2012 09 23 13 16 05 59 475x356 Kids Love Cabbage Slaw
Kids (and their small hands) love cabbage slaw.

Ingredients:

4 cups purple cabbage, diced
2 cucumbers, diced
1 cup carrots, diced
3/4 cup sweet onion, diced
1 cup green mango, finely diced
3 Tablespoons balsamic vinegar
1 Tablespoon olive oil
Black pepper to taste

Preparation:

Combine all ingredients in a medium salad bowl, mix well and serve.  Or stick in the fridge to enjoy all week.  1 cup = 1C, 1F.  Combine some easy grilled chicken for your P, for example 3oz chicken, along with 3 cups slaw = 3P, 3C, 3F.  Perfect, precise, and hormonally happy for your body! 

 

Easy chicken mix up

IMG 2660 475x316 Easy chicken mix up
Yummy, Easy, Paleo, Zone!

Four reasons why I love the Zone! 

4oz of grilled chicken (4P)
2 handfuls of chopped romaine (negligible C)  
1 Orange pepper, chopped (.5C)
1/2 Cup of tomato, diced (1C)
1/2 Cup baby carrots, chopped (.5C)
2 TBSP dried cranberries (1.35C)
1.3 tspn Olive oil (4F)
2 TBSP balsamic vinegar (.6C)  

Exchange is 4P, 4C, 4F, this is why the zone is so easy, you get so much yummy food! Enjoy!

Have some amazing food today on the grill and celebrate our independence. We are so grateful to all of those who have dedicated their lives to continuing to protect our independence.  Our love and our gratitude, sincerely!  

Homemade Paleo Kits

I made nine snacks of varying blocks per snack from 3 blocks to 2 blocks and 1 blocks.  I measured them out and put them in zip locks to make for easy travel. The total cost per baggie was $2.70 for the 3 block snacks, $1.80 for the 2 blockers and $0.90 for the 1 blockers.  Pretty cheap when compared to store bought varieties, so well worth the 10 minutes it takes to measure everything out.
You’ll need a sharpie, a scale and some sandwich bags 

Ingredients:
Jerky
Dried Mango (no sugar added)
Pistachios
You can put a variety of things in these snack packs. I actually bought a container of dried peaches as well to make more, so be creative and use ingredients you love.
Block counts for each of the ingredients:

Jerky: On this particular brand the back said 12g of P for 1 oz of product.  There is also some carbs and some fat in the Jerky.  I considered this negligible and moved on as there are carbs and fat in meat as well. Here is how I figured out the blocks.  If you buy the same jerky (World Kitchen’s Old Fashion at Sunflower market) you can just use my math and be done with it.

12g of Protein for 1 oz of jerky,
1 oz weight on the scale is 28 grams
I need 3 different portion sizes, 3blocks, 2 blocks and 1block.
Those come out to:
3blocks is 21gm of P
2blocks is 14gm of P
1block is 7gm of P
IMG 26682 300x199 Homemade Paleo Kits
To figure this out I continue to cut the portion size until I have a manageable number.  I find this is the easiest way.  A manageable number would be one that divides into 7 or close to as 1block of P = 7gms. So half of a serving size from this jerky is 6 gms of protein (that’s pretty close, but I’m a lunatic so I break it down twice more to get 3.5gms (we’re talking weight here) is 1.5gms of P).  Now I do the math to get to 21, 14 and 7 grams of P.  Please be aware we are using grams in two ways here.  One as a physical weight on the scale and one as how much protein is contained in that weight on the scale.
To get 3 blocks of protein put 49gms of P on the scale, to get 2 blocks you put 35gms on the scale and to get 1 block you put 17.5gms on the scale.  Confused yet?
Next the mangos, I’ll need:
3blocks is 27gm of C
2blocks is 18gm of C
1block is 9gm of C
The packages states 24gms of C in 1oz.  I do as I did for the protein and break it in halves until the number is manageable and divisible by 9.  That ends up being 3gms of C in 1/8 of an oz (If you are using grams on your scale it’s 3.5gms weight).
To get 3 blocks of carbohydrates put 31gms of C on the scale, to get 2 blocks you put 23gms on the scale and to get 1 block you put 11.5gms on the scale.
Next the Pistachios: I found this conversion on the web 3 nuts = 1Block of Fat so…
To get 3 blocks of fat = 9 nuts, to get 2 blocks = 6 nuts and to get 1 block = 3 nuts.
Put them in baggies, label them and you’re ready to go.
IMG 26732 300x200 Homemade Paleo Kits
Here is a quick reference as the above may be confusing.
3Block snack equals 49grams(weight on scale) of Jerky, 31 grams (weight on scale) of mango and 9 nuts
2Block snack equals 35grams(weight on scale) of Jerky, 23 grams (weight on scale) of mango and 6 nuts
1Block snack equals 17.5grams(weight on scale) of Jerky, 11.5 grams (weight on scale) of mango and 3 nuts

Breakfast casserole

Need breakfast in a hurry?  Ever feel so rushed in the mornings that you are worried about getting your day started off right?  Well here is a breakfast casserole that will last for several days, with minimal time prep.  While you are cutting up some veggies for your week, we can add some to this casserole!

casserole 475x354 Breakfast casserole

Ingredients:

6 1/3cups of sliced zucchini and yellow squash  (5C)

3 cups of sliced mushrooms  (1C)

3 cups of brussel sprouts  (4C)

15oz of sausage  (10P)

14 eggs  (14P)

2/3 cup of “505” green chili  (2C)

chili1 224x300 Breakfast casserole

Preparation:

Pre-heat the oven to 350 degrees.  Use your food processor to slice up the squash, mushrooms, and bussel sprouts or you can slice them up with a knife.  While you are cutting up your veggies, place the sausage in large skillet.  Cook the sausage for 10 minutes, then add the veggies to the skillet.  Once the sausage and veggies have cooked for several minutes, place them in a 9 x 13 inch casserole dish.  In another dish whip up the eggs into a scramble, add to the veggies and sausage.  Add the green chili and mix all well together.  Place the dish in the oven and cook for 20 minutes or until the top of the casserole is golden brown.  Once the casserole is cooked, let it cool for 15 minutes, cut the casserole into quarters and then cut the quarters in half. 

This meal makes 24P, 12P, your final pieces will be 3P, 1C.  Add some tasty fruit to fulfill your carbs, and top your piece with some homemade pesto from the nutrition challenge to round out your fats.

 

Caveman Cafeteria Hunter/Gatherer Menu

Caveman Cafeteria Food Truck
by Mieszka

Their menu is broken into 3 sections: Hunter, Gatherer, and Cheat Day. (By the way, if Saturday is your cheat day, try some of their bacon chocolate chip cookies. I am mildly addicted.) I only dissected their Hunter/Gatherer menus, and Chef Dave was kind enough to let me interrogate him about his menu so I wouldn’t have to dissect and weigh everything at home. He is a very cool and laid back guy, so feel free to request modifications on fats and oils!  

Hunter Menu:

Bistro Steak: Grass-Fed Wagyu Beef, Organic Mushrooms and Marrow Sauce
(5P, ¼ C, 18F)

  • 5 oz of beef
  • 4 oz of mushrooms
  • 2 T Organic butter (As prepared, but you can substitute EVOO on request. This is still 18 blocks of Fat. Ask them to use less fat, they are more than happy to cut it down)
  • Marrow sauce- No flour or sugar in their sauce!

If you want to increase the carb blocks, order a side of kale or veggies!

Shortribs and kale 300x152 Caveman Cafeteria Hunter/Gatherer Menu

Shortribs and kale

Short Ribs: Grass-Fed Beef Short Ribs, Organic Kale Sautéed in Coconut Oil  
(5P, ½ C, 9F)
• 5-6oz cooked meat
• 1 cup kale
• 1 T coconut oil (again, you can ask them to reduce the fat for better block portions)

Wagyu Beef Sliders1 300x225 Caveman Cafeteria Hunter/Gatherer Menu

Wagyu Beef Sliders

Sliders: Three Grass-Fed Wagyu Beef Sliders served on a bed of Coconut Kale with Organic Seasonal Mushrooms and Demi-Glaze.
(6P, 1/4C, 5F)
• 3 x 2oz sliders
• 1/2 cup cooked Kale
• 1 1/2 tsp coconut oil
• 1/2 oz sauteed mushroom

Mushrooms N’ Bacon: Organic Mushrooms, Berkshire Bacon, and fresh herbs with Demi-Glaze
(1P, 1/4C) (Ask them to mix it with a side of kale for an awesome meal: (1P, 3/4C, 9F)
• 3 slices bacon chopped
• 4oz mushroom

Sausage and Peppers (no bun)
(4P, 1/4C)
•4 oz Ground pork sausage
•4 oz Peppers and onions
•4 oz Marinara (no sugar added!)

Zucchini salad
(1/2C, 9F)
•1 cup zucchini
•1 T EVOO
•1tsp Capers
•1tsp lemon juice

 Side of Bacon (or add to any dish)
(1P)
• 3 slices chopped bacon
Gatherer Menu:

Roasted Veggies: Organic, Seasonal, Colorado Vegetables
(approx. 1/2 C)
• 1 cup veggies

Coconut Kale: Organic Kale
(1/2 C, 9F)
• 1 cup cooked Kale
• 1 T coconut oil