Fuel the furnace

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.

 

Lemon pepper shrimp

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

lemon pep prep2 300x224 Lemon pepper shrimp

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…

lemon pepper2 300x224 Lemon pepper shrimp

 

 

Beef “get low, get” lo mein

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. 
  beef lo mein 224x300 Beef get low, get lo mein

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

 

 

Paleo waffles

Here is a tasty treat to curb your cravings for doughy badness.  

 Paleo waffles
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.

 

Ma’…MEATLOAF!! I never know what she’s doing?

If you are looking for a quick meal that can feed several people, I have one word for you.  MEATLOAF!!  That’s right, we found this meal on healthbent.com and put a Zone spin on it for you.  I made this for the guys at the firehouse and they loved it!!
loaf and veggies 300x224 Ma...MEATLOAF!!  I never know what shes doing?

Ingredients: 
30oz of ground beef  20P
15oz of ground turkey 10P
1cup of almond flour  37F
2 eggs  2P
9 slices of uncured bacon  3P
1cup of homemade tomato sauce (recipe below)  1C
Spices of your choice 
Recipe for the tomato sauce:
15oz of fire roasted tomatoes  2C
2 roasted red peppers  Freebie
2/3cup of chopped onion  1C
4 cloves of garlic  Freebie

Preparation:
Preheat the oven to 400F.  Make your homemade tomato sauce in a blender or food processor.  Mix all of the ingredients, except for the bacon in a large bowl.  Place the chunk “o” meat in two 9″ cake pans and spread evenly.  Cover the top of the loafs with the bacon.  Place the meatloaf in the oven and cook for 45 minutes.  While this is cooking steam some yummy broccoli or cauliflower to go with this meal.  Place the homemade tomato sauce in a pot and simmer to cover your meatloaf.  Check the loafs periodically and drain the loafs if needed.
This recipe makes: 35P, C are inadmissible, 37F.  So break it up to 1 1/2oz per protein and fat blocks for a serving.  Serve up your broccoli or cauliflower at 1 1/4cup per block
loaf and sauce 300x224 Ma...MEATLOAF!!  I never know what shes doing? 

Now you are set to call MEATLOAF!! to your family…including ma’.  

Smokin’ Spicy Mexican Gumbo

Aye dios mío!
Mexican Gumbo 300x224 Smokin Spicy Mexican Gumbo 

Ingredients:

2 cups chicken broth (freebie)
1 T chili powder (freebie)
1 T cumin (freebie)
2 cloves of garlic, minced (freebie)
1 14.5 oz can fire roasted tomatoes (2C)
1 1/3 cup chopped onion (2C)
3 chipotle chiles in adobo sauce, finely chopped (freebie)
1 cup water (freebie)
24 oz chicken breast chopped or shredded (24P)
2 t coconut oil (6F)
2 diced jalapenos (freebie)
1 cup fresh salsa (2C)

Preparation:

Heat up the coconut oil in a pan over medium heat, add the chopped onion and garlic together and saute till softened.  Then add your chicken–cook for 8-10 minutes or till cooked through.  Add the rest of your ingredients in a furious fashion and turn the heat down to low to let the flavors simmer together and meld for 20 minutes.

This makes 6 meals at 4P, 1C, 1F.  Top with 3 T avocado or guacamole to round out your fat, and serve alongside or on top of 1 block of your favorite roasted veggies (mmm, brussel sprouts) and a piece of fruit such as an orange to cool off your palate from this spicy warm goodness of gumbo.

Remember, if you are looking for some delicious morsel to top this off, or any of your latest grilled proteins, check out this easy and delicious classic…..

Mas’ Perfecto Pico

1.33 cups red onion, chopped (2C)
2 cup of tomatoes, chopped (2C)
2 cloves of garlic, chopped (freebies)
small bunch of fresh cilantro, chopped (freebies)
2 jalapenos (freebies)
1 lime, juiced

In the words of an infamous Verve athlete, “You’re welcome.”

Chicken Crockpot Pie

We know how hard it is to get at least half of your carbs from veggies.  We adapted this recipe from everydaypaleo.  Sarah made a very tasty one pot meal that we modified to make Zone freindly.  Everydaypaleo is a great resource that helps to keep paleo fun! Crockpots make a meal E-A-S-Y.

Ingredients: 
2lbs of chicken thighs  32P
8 whole cloves  Free
2cups of chopped carrots  2C
2cups of chopped parsnips 4C
2cups of celery  1C
2cups of chopped onion  3C
3Tbs of coconut oil  28F
1Tbs of dried tyme  Free
1Tbs of dried sage  Free
1cup of chicken broth  Free

croc pot chicken Chicken Crockpot Pie

Preparation: 
Chop all of the veggies and place them in bowl, chop the chicken into similar sized pieces as the veggies.  Lay the chicken on the bottom of the croc pot and sprinkle with pepper to taste, place the veggies on top.  Melt the coconut butter in the microwave until it is a liquid.  Mix the oil, broth, and spices together and then pour on top of the other ingredients.  Cook for 5 hours on high and 7 hours on low.  I will say that the use of coconut oil keeps the chicken super-duper moist and delicious.  
This made 8 servings at 4P 1.25C 3.5F  Add some steamed veggies like cauliflower, broccoli, or kale to make up the final carbs.–YUM!   

Bubba Gump Shrimp Boats

This is a very tasty recipe that we adapted from every day paleo.  It brings together the sweetness of mango and the spiciness of bell peppers.  These were a big hit at the New Years WOD!

Ingredients: 
24oz of shrimp  16P
4 bell peppers, mix and match colors  1pepper roughly= 1C
4cups of chopped celery  2C
1 mango  4C
1/4cup of Olive oil  36F
1/4cup lemon juice
dash of cayenne pepper
dash of Mrs. Dash and pepper
Paprika and parsely
shrimp boat prep 224x300 Bubba Gump Shrimp Boats

Preparation: 
Pre-heat the oven to 500F and cut the peppers into quarters.  Place peppers on a cookie sheet and cook each side for 5 minutes. Remove peppers and let cool.  Chop up shrimp, celery, mango and mix in a bowl with oil, Mrs. Dash, and juice.  When the peppers have cooled pile on the tasty shrimp mix on the peppers.  Top with cayenne, paprika and parsely. 
This recipe will make 1P .6C 2.25F per boat 

shrimp boats1 300x224 Bubba Gump Shrimp Boats

Breakfast on the go, go!

So how are you doing on the challenge?  I hope everyone is doing great!  We know that people are extremely busy now a days, and getting a good breakfast in might seem daunting sometime.  We have come up with some quick and easy ways to get your day started fast!

breakfast gogo1 e1326427347807 Breakfast on the go, go!

Mini egg quiche
Ingredients:
18 eggs- 18P
6oz diced ham- 6P
1cup of chopped mushrooms- .33C
1cup of tomatoes- 1C
2/3cup of chopped onion- 1C
4cups of shredded spinach- 1C
2 cupcake pans
Mrs. Dash seasoning

breakfast gogo prep Breakfast on the go, go!

Preparation:
Pre-heat the oven to 350F.  Mix all of the veggies in a bowl chopped, or use a food processor.  When mixed together, then add to the eggs and ham.  Add the shredded spinach to the mix.
Spray the cupcake pans with non-stick spray.  Spoon a 1/4cup of the mix into each cupcake hole in the pans.  Place in the oven and cook for 20 minutes.  This is mainly a quick protein, each quiche will give you 1P .13C 0F so the Carbs are minuscule.  They do give a little bit of taste that is very good!

Paleo pancakes
Ingredients: 
3/4cup of apple sauce- 2C
1/4cup of almond butter- 21F
4 eggs- 4P
1tsp Vanilla extract
1tsp of cinnamon
1Tbs of Coconut oil- 9F

Preparation:
Mix all of the ingredients in a bowl.  Use a flat skillet pan to cook the pancakes.  Heat the pan with coconut oil, then pour 1oz of the mix to make one pancake.  Not to worry, they will expand and become a little larger.  Cook on both sides for 3 to 4 minutes and viola!  You have yourself a tasty little cake.  This mix will make 16 pancakes.  Per pancake you will have: .25P .13C 1.8F.  Top will some yummy fresh fruit, or make a compot with blueberries.

So you can see that these recipes are not down to the exact specifications that one might need for a 3P 3C 3F meal.  But they will help you in a pinch when you are running short on time.  Prepare these recipes at the begining of your week, and you will never have an excuse to miss a meal.

 

Madras Chicken and Veggie Pan Roast

We put together a flavorful recipe of Indian flavor with some tasty veggies.  We used measurements from nutritiondata.self.com  to help Zone the portions.  This will be a quick one pan meal that can be made at the beginning of the week.

Ingredients:

2tsp of olive oil 6F
13oz of chopped sweet potatoes 7C
9oz of halved brussel sprouts 2C
9oz of red onion 3C
12oz of diced chicken 12P
2tsp of Paprika
1tsp Mrs. Dash seasoning
1tsp hot madras curry powder
.5oz of pine nuts  6F

madras chicken Madras Chicken and Veggie Pan Roast

Preparation:

Pre-heat the oven at 350 degrees F.  Prep all of the ingredients and place them in a large mixing bowl.  Place the contents from the bowl to a cookie sheet pan and spread evenly. Cook for 30 minutes and stir the mix occasionally.  This makes 6 cups split into four meals at 1.5 cups each to make 3P, 3C, 3F.