Resolute Nutrition

Spaghetti Sauced Meat Over Green Beans

This next recipe comes from Robb Wolf's book "The Paleo Solution".  If you haven't read the book  yet I highly recommend it.

2 lbs ground meat (Grass Fed beef, turkey, chicken, bison, or venison)

½ cup chopped onion

Mushrooms (optional)

Peppers (optional)

2-3 cloves garlic

1 6 oz can of tomato paste

1 20 oz can tomato sauce

2 tsp oregano

2 tsp basil

1 tsp tarragon

2 + lbs green beans (frozen or fresh) I like the long thin ones best

Olive oil or melted coconut oil

Start cooking the ground meat in a large skillet over medium heat.  Once meat has browned, drain, then add veggies and fresh garlic.  Then add 1 can of tomato paste, 1 can tomato sauce, oregano, basil, tarragon, then cover and cook on medium low heat for 20 min.

While the spaghetti meat is cooking, throw some green beans into a broiler pan, (if using fresh be sure to prep first) toss with oil and broil (making sure to stir green beans frequently).  After about 5-8 min, the green beans should be slightly crispy.

Plate the green beans, top with meat sauce, add salt and pepper to taste.

Paleo Breakfast

This recipe comes from Steve Paleo.   He has an inspirational story of how eating paleo and exercising can really improve your health without medication. 

Paleo Shitake Spinach Souffle
5 oz organic baby spinach - finely chopped (basically 2 big handfuls of leaves)
2 slices bacon - chopped
4 shitake mushrooms - chopped
1 Cup grated celery root (can leave it out if you can't find it...)
2 Scallions (green onions) chopped
4 Eggs and 10 egg whites (don't bitch.. they're cheap ;-) *
Celery salt - few shakes
1/2 Cup Coconut Milk (Thai Kitchen if you can find it)
1/4 Avocado - sliced (garnish)
10 Pecan halves - chopped (garnish)
1 tsp coconut oil (garnish)

* Tip.. i buy expensive eggs, high in omega 3, and really cheapo ones. If i'm including the yokes, i use the expensive one. For whites, i use the cheap ones (apologies to my dog Bear who has to eat cheap yokes ;-)

Nutrition: 1/2 this pie is about 4.3 blocks protein, 14 blocks fat, and 1.5 blocks carb for a total of 550 Calories [don't kid yourself - that pic above was for my daughter. I ate 1/2 easily!]. It's basically 3X fat and REAL low on the carbs. If that's too extreme for you, leave out 1 slice of bacon and the coconut oil and you'll be down to 2X fat. Want close to a 4 block PZ meal? Leave out 1 slice of bacon, use 18 egg whites, and skip the pecans and coconut oil.

Chop up the raw bacon and get it cooking in the pan. While it's cooking, grate celery root, chop onions and mushrooms. When the bacon is nearly done, add all that stuff (seriously, it needs to be almost done. Otherwise, it kinda stays too fatty). Let it saute on low heat while you chop the spinach and put it in a big bowl. Add eggs, coconut milk, and finally the saute ingredients. Add a few shakes of celery salt. Mix throughly and pour into a deep 9" glass pie pan (it will barely fit). Now lightly roast chopped pecans in the coconut oil - it's really more about coating them with the oil (umm pause here and take a big whiff - coconut oil in the pan smells better than your first date ;-). Spoon on top of souffle and keep towards the center. Cook 35-40 minutes at 350 - check the center with a knife. Should come out clean. Garnish with sliced avocado. Now don't laugh... if you're looking for about 35 gm protein, eat half of this baby! Serious! Now feel sorry for the poor sap eating microwaved Stouffer's out of a plastic baking dish!

High Protein Chicken Pizza

This recipe should help satisfy that pizza craving.  For more great recipes and training info check out The Performance Menu.

Time: 30 minutes                                                                                                                 


For the "crust":

• 2 boneless, skinless chicken breasts
• 2 Tbsp olive oil

Pizza sauce:

• 3 Tbsp olive oil
• 2 cloves crushed garlic
• 2 Tbsp finely chopped red onion
• 1 6 oz can tomato paste
• 1 8 oz can tomato sauce
• 1 tsp black pepper

Toppings for the Italian sausage and olive pizza:

• 3 oz Italian sausage
• chopped black olives
• chopped mushrooms
• chopped red onions
• 1 Tbsp tahini

Toppings for the Canadian bacon and pineapple pizza:

• 2 oz sliced Canadian bacon
• chopped pineapple

To create the "crust", use a mallet to pound the chicken breasts into flat, thin crusts. This will take a little effort - you might not want to try this right after finishing a grueling workout of deadlifts and rope climbs! While you are pounding, preheat the oven to broil. Once you have two thin, approximately round "crusts", they are ready to bake.

Spread the olive oil on a baking pan. Brush each side of the chicken with the oil, then place the pan in the oven. Broil for 1 1/2 minutes, then flip the chicken over and broil for 1 1/2 minutes on the other side. Remove from the oven, and now the pizzas are ready to top. Reduce the oven heat to 350 degrees.

Meanwhile, make the pizza sauce. Warm the tomato paste and tomato sauce in a small saucepan. In a separate small skillet, saute the garlic and onion for 3 minutes, then add them to the tomato mixture. (Basil and oregano would be good additions to the recipe at this point, as well. When I prepared this, we were away from home, and I didn't have access to our spices) Mix to combine well. Simmer on low.

Spread the pizza sauce on the broiled chicken "crusts". Add the toppings of your choice. Place the pizzas back into the oven, baking for around 12-15 minutes. They are then ready to slice and serve.

Much Famed Paleo Friendly Chocolate Macaroons

This recipe is courtesy our own Chris Schneider.  Enjoy!

In a medium bowl, hand mix the following:

 2 1/2 cups of shredded or very finely grated organic, unsweetened coconut (I use a combination of the two)

1/4 cup agave syrup

1/4 cup cocoa powder

1/4 almond butter (I use Trader Joe's creamy)

3 egg whites

2 teaspoons vanilla

pinch of salt

1/4 cup gluten-free, dairy-free chocolate chips

 Adjust batter so that the consistency is right to form little haystacks on the cookie sheet by adding almond meal or more grated coconut.

 Use tablespoon and hands to form haystacks on cookie sheet. Bake at 350 for 15 - 18 minutes. Allow to cool for 10 minutes, then remove from cookie sheet with spatula and store in the fridge.

Paleo soup recipe

 

Well day one of the Get Fit Challenge and everybody is snowed in!  This soup recipe is perfect comfort food for staying home all day.  It's easy, delicious, and tastes even better the next day.  Here’s how you do it:

Cover the bottom of a big pot with olive oil and add 1 diced red onion.  When onions start to become transparent add 1 lb of grass fed beef and 1 lb of ground pork sausage.  Brown meat and season with a little sea salt, and a generous amount of garlic powder, dried basil, dried oregano, and three dashes of cayenne pepper.  Throw in 4 sliced carrots, 8 sliced stalks of celery, two big handfuls of green beans, 4 cups of organic free range chicken broth, and 1 can of organic diced tomatoes.  Let the soup simmer for about 45 minutes or until veggies are tender.

You can sub the pork sausage for more beef or turkey if you like.  For more great paleo recipes like this one go to http://everydaypaleo.com/.  Good luck Get Fit contestants.

 

Crossfit Resolute Get Fit Challenge 2011

The time has come again for the CFR Get Fit challenge.  Now that the holidays are over it's time to get back in shape and realize your potential.

What is it?

An eight (8) week long challenge based mostly on Paleo Eating and CrossFit Workouts.  The challenge will be from January 10th - March 4th.

Details:

• January 8^th is the deadline to sign up.
• January 8^th there will be a meeting at CrossFit Resolute to have a Q & A session as well as a talk on Paleo Eating.  Participants will receive Challenge Packets.
• Cost is $15 per person to be put into a kitty. (If you are not currently enrolled in a CrossFit Resolute program check with Larry).
• The kitty is divided in 2 for a FEMALE winner and a MALE winner.
• In order to win, Food Logs must be maintained and submitted each week in the comments section of the nutrition blog on the Crossfit Resolute website.
• Judging will be based on ‘Before’ and ‘After’ pictures, not weight.  Pictures will be taken on Jan. 8^th or before.
• There will be 3 ‘Before’ pictures taken: front view, side view and back view.  Men are in shorts; and Women are in shorts and sports bra/bikini top.
• There will be 3 ‘After’ pictures taken within 2 days of the finish of the Challenge, no exceptions.
• Trainers & or non affiliated judges will pick the top 3 women and top 3 men whose body composition changed the most (based on pictures only).
• Get Fit Challenge participants vote on the top 6 to determine the winners.  The 2 winners will half the kitty plus receive 50% off one month of unlimited classes.
• The pictures taken are PRIVATE. The pictures of the top 3 women and top 3 men will be viewed on paper at the gym to determine the winners.

The packets that will be handed out on the 8^th will included sample Food Logs, explanation of the Paleo way of eating & what to eat, information on helpful websites and links, along with other useful items.

This is a GREAT opportunity to start the New Year off right and lean up.  What’s even better is that you don’t have to do it alone; we are doing this together and supporting each other.

 

Spunky Coconut’s Chicken Meatballs

Spunky Coconut's Baked Chicken Meatballs

1 cup zucchini, chopped (about 1 zucchini)
1 cup carrots, chopped (about 2 carrots)
½ cup parsley, coarsely chopped
3 medium cloves garlic
¼ cup blanched almond flour
1 egg
1 pound boneless skinless chicken breasts
1 teaspoon celtic sea salt
½ teaspoon ground pepper
¼ teaspoon chili powder

1. Preheat oven to 350°
2. In a food processor, pulse together the zucchini, carrots, parsley and garlic
3. Add almond flour, egg, and chicken
4. Then add salt, pepper and chili powder and process until thoroughly combined
5. Drop tablespoon sized balls of the chicken mixture onto a parchment lined baking sheet
6. Bake meatballs for 20 to 25 minutes
7. Serve

Continue Reading...

The Relationship Between Diet and Exercise

By

Steven Low

Published: August 19, 2009

This is a little lesson explaining the effects that nutrition and exercise have on each other.

I. Diet modulates weight.
II. Exercise modulates body composition.

1. Nutrition quality will improve how fast you lose weight (and improve health).
2. Exercise intensity will improve how fast your body composition changes.

Everything can be derived from these sets of statements. Let’s look at a couple of common examples.

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1. You are obese and want to slim down.

Losing weight depends on nutrition. This is also why six packs are said to be “made in the kitchen.”  Continue Reading.....