Get Yourself a Cheap Piece of Meat

But, you know I want it to be good quality.
I am stealing this post from the folks at Whole9 who were kind enough to share this awesome post about the different types of meat that we could choose to spare some change.

Eat Up!
http://fuelasrx.blogspot.com/2011/03/buying-meat-on-budget.html

Sick - Digest This!

http://whole9life.com/2011/02/stm-feed-a-cold/

'Tis the season. It seems like we are all getting sick, or getting over being sick. Here you will find reasons why you should not go completely off of your food plan JUST because you don't feel well.

There are recipes to keep you full, rationale to keep you on track, and humor too.

Eat Up!

Love the one you’re with! The people AND the food choice

Click this, allow it to play in the background while you read through this amazingly simple yet impressive Dinner.
http://www.youtube.com/watch?v=_5IVuN1N6-Y

Today is a great day for you to love whoever it is you are with, and love your food. This menu is easy people. I will walk you through step by step just in case I have any tips that might serve you well. Most of the time I post a recipe for a side dish, an entree, or maybe a salad that is an entree. This post is long. Hang in there, it is worth it. This is a full meal.

Balsamic Roasted Chicken with Cripsy Seasoned Potatoes and Spaghetti Squash tossed with red peppers.

The roasted chicken recipe was inpsired by the Balsamic Roast Chicken recipe found in the Clean Eating Magazine, May/June 2010 edition. The basic spaghetti squash instructions can be found here: http://killyourcoward.blogspot.com/2010/10/eat-some-spaghetti.html
The Crispy Potatoes are based on a recipe found in the Cusine at Home Magazine.

Love your Food Plan. Love this Menu. Love how easy it is to prepare. Share it with someone you Love!

I would say this takes an hour and half to prepare. Enjoy the adventure! (Servings - 3/4 cup chicken, 1/2 cup potatoes, 1/2 cup spaghetti squash)
For that effort you will get about: 319 calories, 10 g total fat (3 g saturated fat and 5 g monosaturated fat, 5 g polyunsaturated fat), 93 mg cholesterol, 537 mg sodium, 23 g carb, 4 g fiber, and 34 g protein.


Gather the Goodies!

For the Roasted Chicken

1. One whole chicken. About 5 pounds is plenty big.
2. Aluminum Foil
3. Large Roasting Pan, and a rack if you have one.
4. salt
5. 1 1/2 tsp dried thyme
6. About 3 feet of cooking string (butcher's twine) (Kid's kite string will work great, if it is clean.)
7. 1 1/2 tsp dried rosemary
8. Black pepper
9. 4 tsp olive oil
10. Small bowl
11. 3 tbsp balsamic vinegar

For the Spaghetti Squash

1. 1 spaghetti squash
2. Baking dish with cover.
3. Olive Oil
4. Salt and Pepper
5. 1 tsp. garlic
6. 1 red pepper

For the Crispy Potatoes

1. 1 1/2 pound of russet potatoes, peeled and cut into 1-inch cubes. (If you do this prep in advance, store them in water so they do not brown in the open air.)
2. 1/3 cup vegetable oil
3. Large non stick skillet
4. 1 tsp dried thyme
5. Salt and pepper to taste
6. Collander to catch your boiled potatoes
7. Clean kitchen towel to rest your boiled potatoes on so they dry
8. Large pot of cool and salted water

Get Cooking!

1. Get the chicken out of the fridge, out of its bag and rinsed well inside and out. You need to get your hand all over the inside of that bird and make sure you remove any hearts, giblets, livers, and whatever else the butcher stuffed in there. If there is a neck still hanging on, cut it off. Allow your bird to air dry for a bit while you work on your oven. Wash your hands please.
2. You are going to need room in your oven to cook that bird in a roasting pan and the squash in a covered dish. Arrange your racks accordingly before the oven gets hot. Preheat the oven to 400 degrees.
3. Start by prepping your spaghetti squash. Follow the previous post listed above. Cut it in half, remove seeds, place in a large baking dish, add about a half inch of water to the dish to make the cooking process go quicker, drizzle olive oil and spread, season with salt and pepper, and add garlic if you want.
4. Clean and chop that red pepper. Set it aside for now.
5. Next, work on getting your chicken in the oven. Your bird is clean, empty of extra parts, and no longer dripping wet.
6. Line the chicken roasting pan with aluminum foil. You will hate me if you skip this step. Ask my mom.
7. Rub the bird all over, front and back, with 2 tbsp of olive oil. On the breast side, loosen the skin by poking your fingers in and around. Go easy, but keep at it. Wash your hands now please.
8. In a small bowl combine the thyme, rosemary, 1 tsp salt and several grinds of pepper. Pour half of your herb mixture into your hand and rub that under the breast skin right onto the actual breast meat.
9. The remainder of your herb mix goes all over the outside of your bird, front and back. Feel free to put a little inside the chicken, too.
10. Drizzle the chicken with the balsamic vinegar.
11. Ok, the chicken is almost perfect for roasting. Put it in your roasting pan, on the rack if you have it.
12. See how his wings and drumsticks are loose and could flop around?
13. To make this bird cook evenly, you do need to truss it. The idea is to tie him all together. Never done that? Go here: http://www.youtube.com/watch?v=KECQggg-Rvk
14. It is finally time to cook. Get the bird and the squah in your oven. Set a timer for 25 minutes.
15. The bird and squash are cooking, and you have the chopped red pepper set aside. We need to work on those cubed potatoes now.
16. Boil the potatoes in the salted water for about 5 minutes. You want them to be fork tender.
17. Drain them well and then dry them.
18. Now you get to wait for that timer to go off. When the timer does go off, check on your chicken. Is it pretty and brown? If not, continue cooking uncovered until it is. This may take another 10 minutes, but not much longer than that.
19. Once the chicken is browned well, cover with aluminum foil and set the timer for 25 more minutes.
20. Add the red peppers to the wells of your spaghetti squash.
21. Again, you are on a break. Start cleaning up your kitchen and setting your table. If get your beverages prepped and update your FB status. By now your kitchen should smell amazing and you should feel all proud of your Betty Crocker self.
22. When the timer goes off again pull the squash out of the oven carefully. Don't forget about that water that is in the bottom of the pan; don't let it splash you. Is the squash fork tender? If not, put it back in the oven. If your water has evaporated, add more.
23. Check the chicken to see if it is done. Mom taught me a cool trick so I did not have to use a meat thermometer. (Sticking a thermometer in the bird releases juices, making them dry.) Twist the drumstick. Gosh, be careful. That bird is HOT! The drumstick is probably tied up but it will still twist only a bit. Just rotate it clockwise. Does it release easily from the joint or does it resist? I promise, when it releases you will know it. If it resists then not much is happening and you may feel unsure. That means it is not done. Bake it longer.
24. When the Chicken is done, pull it from the oven and leave it covered.
25. When the squash is done, pull it from the oven and remove it from the baking dish. Let it cool while you start crisping those potatoes.
26. In a large nonstick skillet on medium high heat, add vegetable oil. Add the parboiled potatoes and allow them to sautee WITHOUT stirring them for five minutes.
27. This is a great time to prepare your bowl of spaghetti squash. Scoop out the red peppers into your serving dish.
28. If you have time start forking the squash off of its rind.
29. Once the potatoes sauteed for 5 minutes it is time to turn them and cook another 7 minutes or until they are golden brown.
30. Keep working at the squash and toss well to distribute the red peppers throughout. Taste, and add salt and pepper if desired. Congrats, the squash is ready.
31. Place that beautiful bird on a platter. Yeah, you should probably pat yourself on the back now.
32. Once the potatoes are done cooking, transfer them to a serving dish and season them with thyme, salt, and pepper.

It does not matter if you are cooking for you and a parent, you and a loved one, or you and some yummo leftovers. Love where you are, celebrate it. Do it in a healthy way!


Eat up!

Eat well!

http://robbwolf.com/2010/11/10/long-hard-road-out-of-hell-or-why-fat-girl-went-primal-the-unabridged-version/

As many of you know, I stalk several websites. I think they have important information about health, fitness, intake and mental aspect of it all. I also think that simply being fat makes you even more unhealthy than being fat itself. Add to that, my thinking that food choices make us perform poorly.

I don't know it all, but I know I like the story told by the gal in the Robb Wolf link above. Give it a read.

Sweet Potato Crisps

As I mentioned in a previous post, I am struggling with insulin resistance and anyone who carries our extra 'us' around our torso may be fighting the same battle. You may have slightly elevated fasting blood sugar even though you eat pretty darn well. Cinnamon has been shown to help our bodies with insulin resistance. My doctor says that the best way to combat the insulin monster is to lose the torso bunchiness and work out alot. Yay for CrossFit and cinnamon!!

The other thing I like about this recipe is that it does keep my hands out of the bag of traditional store bought chips. It will take a little time to make these, and the recipe is not very strict. (I promise, that will become clear once you read through the process below.) The more potatoes you start with, the more cinnamon you need and the longer the process takes. But, it is totally worth it.

This recipe inspired by a post on Whole9, http://whole9life.com/2010/10/stm-pwo-sweet-potato/, and served at the food fest following Barbells for Boobs. My mom took on the majority of the work for these chips and we made some observations along the way. Here is the recipe tweaked in a way that we think will serve you well.

Ingredients:
Sweet potatoes. We used 6.
Cinnamon. We used several tablespoons.
Coconut oil. I could not find it. Mom says it comes in a can or a jar and it is more solidified, like lard or Crisco. Trader Joe's probably has it. Since I could not find it, we used Peanut Oil. You will need about a half cup of (liquidfied) oil for 6 potatoes.

Stuff ya need:
Baking sheets
Baking sheet liner
Small paring knife
Space to cool the crisps, and a cooling rack would move that process along.
Vegetable peeler
Zip top bag or air tight storage container
Small bowl to hold the oil when basting
Basting brush, or your fingers would probably work

Get started:
Spread your sweet potatoes on a baking sheet and cook them on the middle rack of your oven at 325 degrees for about 30 minutes.
Turn the potatoes and continue to cook them for another 30 minutes.
Remove the potatoes from the oven, allow them to cool for one hour. We found that they are easier to peel when warm, not cold.

Crisp 'em!:
Gather as many baking sheets as you can and get excited to start your assembly line. Line the baking sheet with something - Silpat works great, other silicone sheets would be fine, or parchment paper on a traditional baking sheet worked good too.
Peel the potatoes.
If you are using coconut oil you will probably need to warm it so that it is liquid rather than chunky. Small pot, low heat, watch it so it does not scorch.
Slice the potatoes 1/4 to 1/2 inch thick. The thicker you cut them, the longer the crisp process will take and the chewier they can be. Up to you, crispy or chewy.
As you slice the potato, place it on a baking sheet.
Pour oil into a small bowl so you can baste when it is time.
Up the oven to 350 degrees.
Fill the lined sheet as you slice your potatoes, and brush the sliced potato with the oil.
Dust the sweet potatoes with the cinnamon. Be brave, coat them well.
Get that sheet in the oven. They will need a good 30 minutes so you have some time to fill the other sheets you might have on hand.
Once those 30 minutes have passed, pull the sheet from the oven. Allow the sheet to cool for a few minutes. The potatoes will crisp as they cool. If they are not quite crispy enough for you, return them to your oven for a touch up.
Once the sheet of crisps has cooled a bit and you have decided they are crispy enough for you, move them over to your cooling station.
Once the crisps are completely cooled to room temperature you can store them in an air tight bag or container.

Eat Up!
If you wanted to serve these as a treat, a mustard sauce would be a great dip for them.

Sweet Potatoes and Flank Steak over Wilted Greens

Serves 4

Ingredients
Flank Steak, trimmed as needed
Spicy marinade of your choice

1 tablespoon Olive Oil
2 yellow onions, sliced thin
1 tablespoon paprika
2 teaspoons red chili flakes
1 tablespoon balsamic vinegar
3 sweet potatoes, peeled and sliced thin
2 teaspoons cumin
1 can of purreed pumpkin

1 bunch of kale, removed from the stems and chopped
salt and pepper to taste

Get Ready -
Marinade your flank steak with some something a little spicy for a few hours.

Get Cookin'!
(Now would be a good time to get the steak out of the fridge and let it come up to temperature for grilling and start up the grill.)

Grab a large sautee / frying pan and allow it to get hot.
Add olive oil to the pan. Sautee onions until they caramelize.
Add paprika, balsamic vinegar, and red chili flakes.
Add sweet potatoes, cover the pan with a lid and allow the potatoes to soften, stirring from time to time.

Throw the flank steak on the grill and cook to your preferred temperature.

While the potatoes are cooking, wilt the kale. In a warm skillet, put the kale, salt, pepper and a tablespoon of water. Cover. Allow the kale to hang out and wilt. It may seem like the kale wont fit but it will be fine. Just put the lid on and check it in a few minutes. As it wilts, turn the kale. Once wilted, divide the kale up over 4 plates. You are not going for mush here, no need to soften the kale until it is a glob in the bottom of your pan.

Return to your large pan of sweet potatoes and onion.
Add cumin and pumpkin purree. Stir well, and season with salt as needed.
Allow the pumpkin to heat through while the steak is grilling.
Remove the steak from the grill and set aside to rest.
Add the sweet potatoe to the bed of kale.
Cut the flank steak on the bias, and add to your plate of veggies.

Eat up!
I made up this recipe last week so I dont have a good calorie and nutrition count. I hope you enjoy it as much as I did.
If you are making this to heat up later for lunch at work, etc., then do not wilt the kale in advance. Instead put the kale in the bottom of your tupperware, top with the cooked sweet potatoes and sliced steak. When you heat up your meal to eat it, the kale will wilt in the microwave just fine. Also, you may want to cook your steak a bit less than to your preferred temperature so that when you reheat the meal, the steak will not be too overdone.

Roast Your Seeds

(Recipes inspired from links found at http://allrecipes.com//HowTo/roasting-pumpkin-seeds/Detail.aspx.)

Many of you have been working from a Paleo Plate, and still others are just trying to eat better using other plans. Turns out that Pumpkin Seeds are good for us! And now is the time to harvest the gourds, scoop out their goodness and roast them.

From now until the end of the month gasoline station convenience stores will be stocking roasted pumpkin seeds and you might feel like grabbing a bag. Well, I say you should do it one better, and just do it yourself. Get the kids involved, make a few different varieties, have some fun in the kitchen, and eat something you made yourself.

The General Goods:
1. Line a baking sheet with Parchment Paper. If you do not already have this stuff, it is worth a trip to the grocery store. You can find it in the same aisle as the aluminum foil and plastic cling wrap. A good substitute is a silpat if you have one. The point is that it makes it keeps your baking sheet from being ruined by a bunch of baked on stuff.

2. Rinse pumpkin seeds under cold water and pick out alot of the pulp and strings. (This is easiest just after you've removed the seeds from the pumpkin, before the pulp has dried.)

3. Place the pumpkin seeds in a single layer on an oiled baking sheet, stirring to coat.

4. Sprinkle with salt and bake at 325 degrees F until toasted, about 25 minutes, checking and stirring after 10 minutes.

5. Let cool and store in an air-tight container.


Kick it up a notch!

Same recipe but use some extra seasonings for some Mexican Flair:
1/2 teaspoon cumin
1 tablespoon paprika
1/2 teaspoon salt

1/2 teaspoon chili powder

Spooky Seeds:
Same recipe with the flavors of the season.
1 teaspoon cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
1/2 teaspoon ground allspice.

Spaghetti Squash Soup

The base of many lovely spaghetti squash soups start with this recipe from http://www.buzzle.com/articles/spaghetti-squash-soup.html

Prepare the squash for its meeting with meaty goodness:Start by following along with the Spaghetti Squash preparation.

Soup Ingredients, other than the Spaghetti Squash:

4 tablespoons of olive oil
1 Garlic clove finely chopped
½ cup parsley
1 chopped onion
1 chopped tomato
1 box of low sodium Chicken or Vegetable stock
Diced Carrots and Spring onions
Salt and pepper to taste

Prepare the soup:

In a stock pot, heat some olive oil, add the chopped garlic and onions, sautee them till they soften and brown.
Now add the tomatoes and the other vegetables with parsley and sautee until the tomatoes soften.
Add the baked and then raked spaghetti squash and mix all ingredients well.
Pour the chicken stock in and stir well.
Heat the mixture on a low flame till the soup is of a thick consistency.
Add salt and pepper to taste.

Eat Up!
Mix this soup up a little.
If you like your soup creamier, add one can of coconut milk.
Add thawed chopped frozen spinach for a heartier soup.
Add Oregano and/or Red Pepper Chili flakes when sauteeing the onion for more flavor.
Diced cooked Chicken would be a nice addition.
Many spices, like Nutmeg, would be nice in the soup also.

Spaghetti Squash stuffed with Ground Turkey

Yay for a hearty, simple, seasonal meal! Recipe inspired by a similar recipe found at http://www.recipetips.com/recipe-cards/t--2773/harvest-stuffed-spaghetti-squash.asp.

Prepare the squash for its meeting with meaty goodness:
Start by following along with the Spaghetti Squash preparation. You will need 2 medium spaghetti squash for this recipe. In this case, it would be ok if the squash does not seem completely done, it will cook another 15 minutes once the meat mixture is prepared and has been sprinkled on top of your good gourds.

Stuffing Ingredients:
1 lb ground turkey or turkey sausage
1 medium onion, diced
1 large apple, peeled and diced
1 clove of garlic, minced
½ cup figs, craisins, raisins, or dates
8 ounces of fresh mushrooms, chopped
2 tablespoons flour
2 tablespoons teriyaki, soy, or Worcestershire sauce
sprinkle of favorite herbs - Rosemary and or sage would be nice
salt and pepper to taste
¼ cup roasted pine nuts

While the squash is cooking, prepare the turkey stuffing.

Start by cooking the turkey product, breaking it up well as it cooks. Add the cut onion, apple, mushrooms, garlic, and the figs (or craisins, raisins, or dates).

Cook this until the meat is slightly browned and then sprinkle in the flour. Stir this well and then add the teriyaki, soy, or Worcestershire sauce. Bring this to a boil, reduce heat, stir, and allow the sauce to thicken. Season with herbs, salt and pepper.

Remove meat mixture from heat while you wait for the spaghetti squash to finish its initial cooking. Once the squash is done cooking, divide the meat mixture on top of the four squash havles, and return to the oven for 15 more minutes.

Remove from oven, top with toasted pine nuts and serve hot.

Eat Up!

This turkey stuffing could also be paired with other squash or even prepared as a skillet meal with other veggies served on the side.

Chicken Breasts Stuffed With Spinach, Apple and Peppers

(Recipe stolen from PaleoChix and editted just a bit.)

Apples are a must during the MidWest Autumn and a moist chicken breast is a great start to a meal worthy of a caveman.

Stuffing

Stuffing Ingredients:

1 chopped Red Pepper
3 cloves of fresh Garlic chopped
3/4 cup Spinach (if frozen, drain very well.)
1/2 cup fresh Mushrooms
1/8 cup finely chopped Apple
Salt and pepper to taste

Stuffing Preparation:

Dice the peppers, mushrooms, garlic, and apple. Put that in a bowl with the spinach. Toss to combine. Add salt and pepper to taste. Add crushed red pepper if you would like a little more flavor.

Get Cooking!

4 Large Chicken Breasts (Large enough to butterfly and fill)

Butterfly slice the chicken open. Fill with the stuffing and wrap the chicken back around. Keep the birds closed while they cook with 3 toothpicks.

You can stuff the chicken ahead of time, and store in the fridge for a little while. Prior to putting the bird on to cook, allow the chicken to warm a little bit so it does not get tough.

The chicken can be cooked on a grill or in the oven. If using an oven, go for about 20 minutes at 400 degrees. The more you stuff the chicken breast, the longer it will take to cook. Try to spread the stuffing out evenly or the bird wont cook evenly. No one liked a dryed out bird!

Eat Up!

I would cut the stuffed chicken breast in half and serve it with some vegetables.

This recipe could be used over and over with different stuffing options. A few suggestions:

onion, mushroom, and dill

red onion, diced sweet potato, kale, and cumin

onion, basil, and tomato

Fresh pears or peaches would be a great fruit in the chicken, too.

I also think the stuffing would do well in a pork loin that were butterflied open, stuffed, then rolled closed and then baked.

Are you doing the paleo thing for the first time and struggling to find recipes or meal ideas? Let me know - I would be happy to see what I can find for you.

Mini Egg Frittatas

Inspired by a recipe that can be found at http://allrecipes.com/Recipe/Muffin-Frittatas/Detail.aspx. Many of us struggle to get in a good breakfast, especially when you are trying to keep to a paleo food plan. It is hard to avoid cereals and pop tarts, our mornings are so hectic. Try this recipe - except for the cheese it is a caveman's friend!

6 eggs
½ Almond Milk
¼ teaspoon salt
1/8 teaspoon pepper
1 cup shredded cheese
¾ cup diced zucchini
¼ cup diced red pepper

Heat your oven to 350 degrees F.
Beat the eggs, stir in the Almond Milk, season with salt and pepper. Add the cheese, zucchini, bell pepper and onion; mix well.
Spoon evenly into 12 greased muffin cups, about 1/4 cup each.
Bake in 350 degrees F oven until just set, 20 to 22 minutes. Cool on rack 5 minutes. Remove from cups; serve warm.

You eat with your eyes, then your nose, finally your mouth. Substitute any veggies you want, just chop ‘em up small. Keep the colors lively, that is why the recipe used red pepper instead of green. Tomatoes might work too, but they have a high water content so you may need to adjust the recipe and / or cook time if you choose to go that route. Sauteed onion and mushrooms would be great!

For ease in the morning, consider making these ahead of time, but reduce the cook time a bit. Heat to serve warm and finish the cooking.

If you enjoy two muffins you will have consumed about

175 Calories

12.8 grams of Total Fat

197 mg of Cholesterol

364 mg of Sodium
3.5 grams of Total Carbs
0.4 grams of Fiber
11.2 grams of Protein

Thai Beef Salad

(Inspired by a recipe found in the May / June 2010 edition of Clean Eating Magazine and edited slightly)

Ingredients

½ cup fresh lime juice
¼ cup fresh chopped cilantro
3 tbsp sweet chile sauce
2 cloves of garlic, minced
1 ½ lb flank or skirt steak
Olive oil
1 medium red onion, chopped (1 ¼ cup)
2 medium tomatoes, wedged into bite sized pieces
6 cups romaine lettuce, torn or chopped
1 cucumber, sliced thin (1 ¼ cup)
2 tbsp fresh chopped mint
2 tbsp unsalted raw cashews

Prep ahead:

Combine the lime juice, cilantro, chile sauce and garlic in a bowl. (Yeah, you agree huh? Already smells gooood!) Pour half of the bowl of sauce into a zipping plastic bag, put the steak in with it, and let the marinade begin to work its magic in the fridge for up to 8 hours. I recommend doing this in the morning before you head to work, or just before you go to your CrossFit180 workout. Store the remainder of the sauce to finish the salads later.

Cook it!

Once you are home and ready to get your grub on, pull the steak from the fridge to allow it to come up to room temperature. Putting a cold steak into the heat will toughen the meat. Boo!

While the steak warms up, start up the grill or set your broiler to medium – high heat. Now heat a large nonstick skillet with a small bit of olive oil. Start small with the oil, you can always add more if you want to. Sautee the onions, allow them to soften and even caramelize for more flavor. Add the tomatoes when the onion is close to done, just long enough for the tomatoes to soften. Once the tomatoes are softened, pour the contents of the skillet into a large bowl, add the mint, lettuce, and cucumber to that bowl and toss to combine.

Cook the steak, on the grill or in your broiler. I prefer the steak to come off at about medium rare. Allow the steak to rest for a few minutes, it will continue to cook some. After the steak has rested, slice it on the bias (diagnonally) so you end up with lots of thin strips.

Eat it!

Place a bed of the dressed lettuce on a plate, top with strips of steak, pour a bit of the remaining sauce you made earlier on top. Add some cashews to the top, serve, and enjoy.

After it took you about 45 minutes to throw this together, if you serve this with ¾ cup salad and 3 oz of steak, you will get only about
167 Calories
6 grams of Fat
8 grams of Carbs
2 grams of Fiber
2 grams of Sugars
20 grams of Protein
87 mg of Sodium
30 mg of Cholesterol

If you are looking for some extra healthy fats, add some avacado to the bowl of marinade. The lime juice will keep it from browning.

Eat Up!

Exploring Better Food Choices

When I first starting blogging for CrossFit180 I posted some thoughts about the way we eat and some things to consider about the way that you approach food.

1. Some folks stick to their Food Plan better when they write down their intake. There are lots of options for this, pick the one that works best for you.

2. Don't diet - it is a temporary plan that most of know fails.

3. It is YOUR Food Plan, and it has to meet your needs to hit your goals. I think Paleo is the way to go, but it is up to you. Eat what makes you feel good and hit your targets.

Now that 180 has entered its new era at the amazing new location, some folks are going to be excited about tweaking their Food Plans so they can optimize their workout accomplishments, fitness improvements, and possibly even changing up their body shapes. But, no one needs to actually walk around tweaking for their next Food Fix. As April gets us interested in kicking some of the crud we eat to the curb, considering reading that intial post.

Click the link: http://killyourcoward.blogspot.com/2010/01/you-are-what-you-eat.html

I will be posting about fun in the cave over the next month. Hit me up with questions! But, the questions have to be GOOD questions for me to be able to help ya. Tell me your goal and more about the hurdle you hit (avoiding sugar, understanding more about healthy fats, getting past cravings, feeling less hungry). I want to tailor the answer to YOUR Food Plan. I encourage you to be brave, make some changes, see how they make you feel, and cheer on the others who are playing along.

So, who is up for some Food Fun?

Sweet Series on Exercise is coming. For now, please chew on this

http://whole9life.com/2010/06/sugar-sugar-sugar/

I think by now you all know that I think these guys get "it". I like their no nonsense approach, the straight forward information, and those AHA! moments that I seem to have while reading their stuff.

I have heard rumblings lately about how some of you are trying to kick sugar out of your Food Plan. Congrats! My last blog post was about how to read labels, and some of the trickery involved when thinking about words like Low Fat and Organic. Well, the Whole9 peeps have out done themselves again. There are alot of synonyms for the word sugar.

Read their post on Sugar using the link at the top of this post. While you guys digest that, I am working on a series about exercise, what it does to our bodies, the need for rest, and what happens during recovery / rest.

Yes! Judgement Day Has Come

If you are trying to maintain adherence to a strict Food Plan you are probably also reading labels.

Here is the FDA’s explanation of US Food Labels.

Here is an 8 minute video about food labels in general.

Here is a little video explaining calories from fat and how to understand the information provided on the food label.

Here is a Poster from the FDA that you could print (8.5 x 11) and keep on hand since most fresh fruits don’t fall from the tree wearing a snazzy label.

Same problem with veggies? Print this Poster.

And, of course fish come with gills and scales but no label. Here ya go. And it includes information on some shell fish, too.

Most of those food choices are not too tricky and most of us don’t have too many questions about Calories and Calcium content. But, “Light”, “Lite”, and “Free” seem to be the most confusing thing to understand. Technically, the FDA says this is what those words mean. And, what about “Organic”, “Healthy”, and “Natural”? The FDA warns, “The terms "natural," "healthy," and "organic" often cause confusion. "Consumers seem to think that 'natural' and 'organic' imply 'healthy,'" says Schneeman. "But these terms have different meanings from a regulatory point of view."
According to FDA policy, "natural" means the product does not contain synthetic or artificial ingredients. "Healthy," which is defined by regulation, means the product must meet certain criteria that limit the amounts of fat, saturated fat, cholesterol, and sodium, and require specific minimum amounts of vitamins, minerals, or other beneficial nutrients.
Food labeled "organic" must meet the standards set by the Department of Agriculture (USDA). Organic food differs from conventionally produced food in the way it is grown or produced. But USDA makes no claims that organically produced food is safer or more nutritious than conventionally produced food.
For example, says Schneeman, "A premium ice cream could be 'natural' or 'organic' and still be high in fat or saturated fat, so would not meet the criteria for 'healthy.'"

I happen to really enjoy my organic food choices. I have been eating foods from an awesome little service that provides locally grown products to its patrons with stellar variety and sweet customer service. But, I still had to wonder about the word organic. There are websites talking about it, and this is the best quick summary that I have found:
USDA Organic: In 2000, after a 10-year development process, the U.S. Department of Agriculture (USDA) rolled out its rules covering use of the word "organic" on foods. The USDA accredits independent certifiers, who then check the claims of producers. The system has three levels:
"100% Organic": Can only contain organic ingredients, meaning no antibiotics, hormones, genetic engineering, radiation or synthetic pesticides or fertilizers can be used. Can display the USDA organic logo and/or the specific certifying agent's logo.
"Organic": Contains 95% organic ingredients, with the balance coming from ingredients on the approved National List. These products can also display the USDA organic logo and/or the certifier's logo.
"Made with Organic Ingredients": Must be made with at least 70% organic ingredients, three of which must be listed on the package, and the balance must be on the National List. These products may display the certifier's logo but not the USDA organic logo.

I liked that link in particular because it led me to another post about what is in organic food that is not really organic. Huh? How is that possible? This is how! People, come on! You know you gotta flex your “Buyer Beware” muscles when you are shopping for food just like if you were shopping for next Yugo.

According to a brochure produced by the USDA, “Organic food is produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations. Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones. Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation. Before a product can be labeled ‘organic,’ a Government-approved certifier inspects the farm where the food is grown to make sure the farmer is following all the rules necessary to meet USDA organic standards. Companies that handle or process organic food before it gets to your local supermarket or restaurant must be certified, too.”

Here is one outstanding post that sums up some of what I have been saying by my nutritional crush, Whole9. I agree with Melissa. Follow some simple rules to ensure you are getting what you want out of the food chosen to put on your plate in your mouth.

Eat Fresh Foods that are locally grown in a chemical free environment.

Eat foods that are packaged only if you can actually pronounce the ingredients. Once the ingredients start getting science-y you are no longer eating food.

If the food you are eating came prepared it will have an ingredients list. Ensure that all of the ingredients are something that you could produce or hunt down. I am not saying that I go on a regular beef slaying mission the third Thursday of every month. I am quite grateful for the butcher who does that for me. But, you get the idea.

Enjoy food that is in ‘season’. It keeps your menu varied and has far less of a chance to have been preserved. (I still think preservatives are creepy. Are you really trying to embalm yourself before your dirt nap?)

Ok – if you are trying to Kill Your Coward, it is up to you to have a plan. I hope this helps you stick to YOUR Food Plan and not get tripped up by labels and lingo that can be a slippery slope.

Your Memorial Day grilling will taste even better without a bunch of junk in the yummies. So get out there, judge your food, and have a safe and sun screen slathered beginning to your summer.

Posts coming up: Another visit to the important idea of Rest and Rest Days, being in The Zone, and why Peanuts should only be consumed as a Comic Strip and not your mouth. What else do ya want to hear about?

Double Down and Dirty

April 12 was Double Down Day. Did you hear about it? KFC has been in the news for a couple of different things lately. One was the launch of their Double Down sandwich, the other is their note worthy BucketsForACure. To be clear, I totally support the sale of chicken breasts to help raise awareness and / or money for cancer, specifically cancer of the boobie. I get the connection; thanks for helping a gal out Colonel Sanders!

But, the thought of this Double Down thing had me feeling a little dirty. I admit it, I was interested in it and I seriously considered trying one, just for the sake of research. But, I resisted the urge… err, I mean craving for a little scientific satisfaction. Instead I did my initial research using only other people’s reactions. Certainly, this has to be one of the dirtiest deeds I could do to my pre half marathon body. The following quote was shamelessly stolen from the official KFC Double Down website. “The new KFC Double Down is real! This one-of-a-kind sanwhich features two thick and juicy boneless white meat chicken filets (Original Recipe® or Grilled), two pieces of bacon, two melted slices of Monterey Jack and pepper jack cheese and Colonel’s Sauce. This product is so meaty, there’s no room for a bun!” Oh my gosh, this just cannot be good. Well, it may be tasty, but it cannot be good for me.

Here is the initial experiment that I ran: I work at a software company. My little cubicle happens to be very near the Technical Support Call Center, which happens to be staffed by some pretty awesome 20 somethings. Most are guys, most of which celebrate all things meat and they do that with an uncensored volume of meat. Only the size of their stomach can restrict the consumption of meat. We even have Meat Can Fridays where The Can is walked around the building, dues are paid, and then magically an amazing assortment of grilled meats are readied for unbridled consumption on many Fridays from Spring through Fall. Meat Can Friday even has a FaceBook page, so the Tech Support Cube Land was sure to provide a perfect source for my Double Down research. It was a Monday, and there was so no Meat Can Friday indulgences to interfere with the experiment.

The cube dwellers work a variety of shifts to cover the 7 am – 7 pm hours. Some folks eat earlier than others. Many of them ate a Double Down on April 12. It was craziness. I heard moans and groans. I heard hiccups and burps. Yeah, I heard a lot. I heard some people say, “It’s just a sandwich” (which is not entirely true given that it does lack bread) and others say things that I would not feel comfortable putting here but suffice it to say that their Meat Can needs had been met. And, it went on and on all day. Many ended up in a Meat Coma, which Meat Can subscribers have deemed to be the indication of a successful meal.

I was totally grossed out. I was 100% convinced that there was nothing redeeming about the Double Down. It simply had to be a full on wrong decision. So, I started to Google. It is like this thing has a Fan Club. It has bloggers typing, foodies in a frenzy, and I had totally missed the boat. It turns out that the Double Down itself is not all that bad. If you go grilled it is about 460 calories. It does contain cheese, which is not on everyone’s Food Plan but that may be a nice Treat if planned for accordingly. I am not opposed to bacon itself, but I bet KFC is not using the nitrate free variety that I prefer. The one major flaw I could find was its sodium content, which was pretty high. But, it is fast food and you should probably expect that. I did not do a lot of research on the sauce. I figured it was sauce, so it probably does not have any positives, but you do have the draw your line in the sand somewhere between responsible food consumer and CrazyTown. I will let the sauce go as an uninformed transgression….

So, as I post this Blog I am here to tell you that I did get a little dirty with the Double Down today. I went Grilled this time, and I served it up with some sautéed vegetables. Next time I want to get really dirty, I just might go with Original Recipe to get the full effect. Either way, I am happy to be wrong this time. There are not many reasons to go Double Down once in a while. And, if you feel bad about it when you do, no reason you can’t just Split it. It would increase your odds that you enjoy the indulgence even longer.

Posts coming up: Half Marathons are NOT at all anything Mini, CrossFit Regionals wrap up, Food Labels, another visit to the important idea of Rest and Rest Days, being in The Zone, and why Peanuts should only be consumed as a Comic Strip and not your mouth..
What ya hear about?

Sweet Success!

One of the things that happen after we consume the wrong foods is a ‘sugar high’, and then the crash and burn. This is not just mental; some of this is actually related to the insulin your pancreas is secreting and how your body is handling that sugar you just ate. There are all kinds of sugars in our food sources: glucose, sucrose, fructose, etc. It comes down to Insulin Sensitivity and Insulin Resistance. Sugars and insulin resistance can really muck up your body’s performance. Some folks use the Glycemic Index to get them to a more even keel regarding their sugar intake and their body’s reaction to the food they are eating.

You will hear people who are into the SouthBeach Diet talk about the Glycemic Index. Many CrossFit’rs are finding that they feel much better after kicking the majority of added sugar and sugar substitutes out of their Food Plan and upping their Veggies. What is the Glycemic Index anyway? It is a measurement of food that numerically describes how much or little the food you are about to eat is going to mess with your blood sugar.

Classification of various foods
Low GI - are generally the best choice
most fruits and vegetables (except potatoes and watermelon), grainy breads, pasta, legumes/pulses, milk, yoghurt, products extremely low in carbohydrates (some cheeses, nuts), fructose
Medium GI
whole wheat products, basmati rice, sweet potato, table sugar
High GI - should be generally avoided
corn flakes, rice krispies, baked potatoes, watermelon, croissants, white bread, extruded breakfast cereals, most white rices (e.g. jasmine)
(from Wikipedia)

Why do you care? Great question! I assume you CrossFit so that you will not suck at life. I actually hope you have more specific goals, but most of us generally want to be well and do well. Maintaining a level blood sugar is an outstanding foundation for your body’s performance! Maintaining a level blood sugar is also paramount in maintaining health weight, or dropping some lbs. If you are looking for more outcome from your workout or if you are trying to see less of you on the scales, maintaining a healthy and steady blood glucose and insulin levels by minimizing blood sugar spikes is an excellent place to start hitting your goals.

Here is a post by my nutritional crush that sums up my approach to sugars. Here is an interesting webpage that goes on to discuss the value of controlling blood sugar, and describing some faults with a fully focused GI approach to building your Food Plan. Your Food Plan is yours, you will have to click the links, do some reading, digest the material, and determine what meets your needs best. Enjoy!

If you are attempting to implement a GI Food Plan, the overall idea is to keep the Glycemic Index low. Others would say it is best to just decrease the amount of sugars you eat. If you do this, you can help regulate your blood sugars and decrease insulin resistance. This can improve overall body function and increase your work capacity. Woot! No matter if you eat the Snicker’s Bar after each workout, or if you save them for Treat from time to time, we all eat carbohydrates on a regular basis and we eat sugars too. Just make sure that the food you are eating is not sending your glucose around the block and back.

Posts that are coming up:
The importance of rest and sleep, Peanuts, Food Labels, and the things about Diet Soda that should scare it out of your hands. What else do you want to read about?

Why I have No Joy for Soy

I have been working way too hard to get good food into me and force good efforts to come from me in the gym to let something steal from me. As I continue down this path to health and fitness, I continue to trip over my best intentions. Recently I danced with edamame. Turns out, it was more like doing the hokey pokey. Soy might be robbing me of a lovely little waltz. So, let’s dance!

1, 2, 3, STOP. Most soy is genetically modified. I am not going to put on my white coat and pocket-protector and go on and on about why genetically modified food is bad. I am hoping that the idea just sounds bad enough that you can accept this one and move on. 1, 2, 3, BAM. Soy has chemicals in it that actually leach other nutrients from your body. 1, 2, 3, WEIRD. Soy contains a high level of estrogen. This is more of a problem for infant boys than it is for CrossFit’rs but still it is weird. 1, 2, 3, Whoa Soy is a Trypsin inhibitor. Ok, here is the skinny on trypsin. Trypsin helps our digestive tract deal with protein. Ironic right, that a ‘protein source’ like soy can inhibit protein digestion. 1, 2, 3, Really? Soy can inhibit thyroid function. Who wants their food choices to mess with their hormones?!?

4, 5, 6, GO! There are some good ‘replacements’ for Soy. Some people are using Soy Milk to allow them their milk fix even though they are lactose intolerant. Try rice milk instead. Some people are eating Soy bars as a snack. Try Lara Bars instead. Some people are eating Tofu. Umm, I had a hard time coming up with a good substitute for this one. I can’t quite get excited about finding another option to add a flavorless and gelatinous goo to my meal. To be clear, there are some relatively safer forms of soy. Organic fermented soy is not so bad for us, and it can be found in Tempe, Miso and Natto. Miso is used to flavor some soups, Natto is a Japanese ‘cheese’, and Tempe is an Indonesian product that is a lot like tofu but has more flavor than the soy tofu some of us have eaten.

An easy read containing intelligent points can be found HERE. Here is a short and non science-y video, and Here is another one that is a little longer but still good. Don't forget that I am looking at the overall big picture Food Plan here. It may be that a bowl of edemame from time to time is a great Treat for you.

When I am trying to do such a good job of eating food that fuels me and makes me feel good, I am not going to choose Soy. It would be like me doing the Rumba on stage during a production of The Nutcracker. It is just wrong.

Posts that are coming up:
Glycemic Index, Food Labels, importance of rest and sleep, Peanuts, and the things about Diet Soda that should scare it out of your hands. What else should I dance around? I have also gotten some requests to keep including recipes and/or meal plans. Will Do!

Nightshades are not as good as Night Moves

Night Moves is a song that was pretty popular in 1976. In fact, it was just about as popular as potatoes. I know I love a potato and I am assuming most of you do, too. Mashed, fried, scalloped, baked – there are not quite enough good ways for me to consume a potato.

But, there is a chance that those potatoes are doing more harm to your body than some people realize. No, this is not a carbo-phobic thing. This is about Nightshades. Nightshades are a type of food, specifically potatoes, tomatoes, eggplants, and peppers. The reason you should be aware of this is that all nightshades contain alkaloids that have been found to compromise joint function and/or disrupt muscle function in some people. The alkaloid content does decrease when those items are cooked, but the content only decreases by about half. Some people have reported that they had an improvement in joint discomfort after eliminating nightshades from their diet. Other folks reported improvement just by removing one of the little devils. Still others have found that just cooking them, i.e. not eating fresh raw tomatoes, seemed to provide the relief they were looking for.

I am constantly amazed at how our bodies handle food and how little I had understood this before. Who knew that a staple of the Midwestern diet might actually be a problem for some people? We ask our bodies to do so much for us, but we do not always help them out. I have pretty much removed white potatoes from my Food Plan and I have had a significant improvement in my level joint discomfort. I have not played around with tomatoes enough to find out if they cause any joint discomfort or muscle control issues. I do not eat a lot of eggplant so I did not expect to see any improvements by eliminating that. I have continued to eat cooked peppers and still see the improvement when simply removing most white potatoes from my routine Food Plan. Real mashed potatoes with butter are a Treat for me now.

But that meant I had to find a way to satisfy my potato cravings. Tell me what you think of these options:

Fried Sweet Potatoes are a nice replacement for French Fries.
Scalloped Sweet Potatoes would go great with a serving of pork.
Mashed Cauliflower does a nice job mimicking mashed potatoes. If you are eating dairy, try adding in different cheeses. Parmesan works well, I have heard Laughing Cow Light Swiss is really good, and I bet Manchego would be awesome too. Throw in some chopped chives and or garlic.

Sweet potatoes are pretty versatile! Give one a try, even though it is not Thanksgiving and you probably won’t see any marshmallows in the recipes.

This link and that link will tell you the whole story about Nightshades. Next time I will tell you about why I feel no joy for soy. Other blogs coming up include some information about the Glycemic Index, Food Labels, importance of rest and sleep, and Peanuts. What else would you like to see?

Are You Gonna Eat That Pickle?

Some of you are too young to remember that commercial. Are you gonna eat that pickle?

But, maybe you should eat that pickle. Really. Or, how about the gooey goodness of Nachos Al Carbon from La Jaripeo. Yes, that is what you should eat!

Whoa! Did Jamie just say that? Yes, she did. Loud and proud. And, she actually meant it. Last week I rambled on about being aware of what you eat and how it affects your body’s performance. Being aware of what you eat does not mean you cannot enjoy your Food Plan.

Recently I have gotten comments that make me think you all do not think I ever indulge with a plateful of non-paleo chow. Well, let me tell you, I do eat ice cream in bed, use real butter on my popcorn, drink beer, love manicotti and celebrate anything that contains caramel.. And, it is NOT Cheating.

There is a huge difference between a Cheat and a Treat. For another perspective on the issue, click HERE, Here, and there. (Warning: The posts are brilliant, but not at all family friendly.) Those links will tell you more about how to Treat yourself well. And, yes, I do have a nutritional crush on Melissa Urban and I am comfortable with that.

I have a Plan. I also am human and mostly well adjusted. From time to time I think, “Oh man, that Skor™ bar looks good!” while standing in line at Kroger. Ok then; get it if you want. It is your Food Plan. But, in my book, if you get it and eat it right there while you stand in line, you just Cheated. Instead, buy it and leave it on the kitchen counter. Or hide it in your underwear drawer where you know no one will look, find it, and eat it before you get to. Wait for it! If you still want it, and then eat it, that is ok by me. What is not OK is giving in to a moment of normal fleeting thoughts, hoovering a bunch of junk, and then beating yourself up over. It. Is. Not. Worth. It. Say it out loud. If you do something that makes you feel bad, then listen to what your conscience is saying. Learn from it. Then, move on. Next time, make it a Treat. Plan for it. Enjoy every wonderful bite of that hits your lips without regret. It was a Treat and that is just fine. I do admit, it might not have a place in your Diet, but you already know what I think of Diets.

I am convinced Treats do have a place in your Food Plan. I am not sold on the idea that your menu should leave you feeling as though your pantry is a straight-jacket and its contents have you booked in an Economy Seat on a NonStop flight to CrazyTown. No folks. Food Plans, when well designed, actually liberate you. When you do weigh yourself you do not grumble about the 5 pieces of bread you ate at the Italian place last night; instead you feel good about the choices you made. When you show up at the gym on Saturday morning and do not feel like someone ran over you with a large bottle of tequila, you feel good about your choices. When you have a Food Plan that includes Treats, you think about your intake differently.

My Food Plan is pretty simple. I eat, on a regular basis:
Fruits, Vegetables, Nuts, Seeds, Healthy Fats, Meat, **Treats**, Starbucks Grande Decaf Caramel Latte ™

I do not eat, on a regular basis:
Dairy, Preservatives, Caffeine, Legumes, Grains, Alcohol, Soy, Sugar or Sugar Substitutes

And, to be honest, yes of course I have cheated on my Food Plan. I said I was human. And, I regretted it. Treats are much more fun. So, what is your very favorite Cheat? Did you just fall for that? No cheating! Instead, Treat yourselves well. I am curious though – what is a Treat to you? And, how do you spell Potatoe? I am going to tell you about their dirty little secret later.