RESET: HAPPY NEW YEAR!

The last few weeks I have been in about a dozen kitchens cooking and therefor, have not been giving you, my readers, any love. Did you know that most good blogs are a full time job where someone is paid to keep things current? Well, my strategy is to keep you in anticipation, checking my blog, waiting for me to post something new! I will try to make it a good one!

Holidays! Whew, just saying that word makes me gain 10 pounds. How about you? It is even more important this time of year to balance your routine with the tradition and enjoyment holidays bring, otherwise, we are stuck in our heads saying,"don't eat this, only eat that... oh, but I want to eat this", instead of indulging just enough that you don't go home feeling sick about it.

What you put in your mouth and the association it brings to your psyche gives you perspective on why you eat the way you do. I have lost a bit of that lately since my job is to cook everything to satisfy the palettes of JB and ME clients. The result: my brain has disconnected from my body and I need to find the reset button. Tasting grains and cheese and sugar, oh my!, eating late, or not a single sit down meal at all, makes me feel like a hypocrite.

The perspective I take from these moments makes me remember how easy it is to eat whatever I want, whenever I want and how terrible it makes me feel as soon as I do it. And yet, these moments give your eating lifestyle more meaning, but let this not be a common excuse for you to forgo willpower for the ease of eating anything and everything.  It will eat you up and spit you out and ultimately, it will prevent you from looking, feeling and performing better in sport, work and life! (this reset button has got to be around here somewhere...until next time..)

HOLIDAY+ INDULGING=PERSPECTIVE

LUNCH o'CABBAGE WRAPS & CAULIFLOWER RICE

FOR WRAPS:
4 napa cabbage leaves
1-2 cooked chicken breasts, sliced thin
1 bunch radishes, sauteed in olive oil and pepper
1 tomato thinly sliced, or chopped
hot sauce

1. place chicken, tomato, cooked radish, hot sauce on the stalk part of cabbage and fold the leaf over like a tortilla, Or just eat like a taco.
FOR CAULIFLOWER RICE:
1 head of cauliflower, thinly chopped like rice
1/4 onion diced
garlic, if you like
pepper, spices you like

1. cook cauliflower, onion, spices in olive oil in a skillet, until cauliflower is crisped, cooked and tender.

Enjoy!

DELICIOUS CAKE

INGREDIENTS:

1/4C coconut flour

1/2tsp baking soda

scant cinnamon (to liking)

1/4C Agave Nectar

1/4C Coconut Oil (melted)

juice of 1 lemon

2 eggs

apples/pears for garnish (or whatever fruit you have)

HOW TO:

1. Mix dry ingredients in a bowl

2. mix wet ingredients

3. mix together

4. the batter will be thicker, you can scoop into mini muffin tins, regular ones, or I spread into a loaf pan. You choose your baking dish. (this recipe is intended for mini muffins)

Bake at 350 for 8-10min. Make sure you check on it because the flour will burn if it goes too long.

ENJOY~~

EGG IN A NEST

INGREDIENTS:
1 medium spaghetti squash
2 eggs
2 slices of bacon, cooked (you know, only the good kind)

1. Cut squash lengthwish, remove seeds/guts and bake in pan of water at 400 degrees until squash is easily pricked with a fork
2. remove and let cool, the scrape out squash with a fork.
3. Heat a skillet with olive oil and place a heaping scoop of squash in pan and create an opening in the middle. * Make sure the squash has formed a proper barrier around the hole you make, no leaks
4. Repeat step 3.
5. Crack an egg into each hole in the center of the squash and slowly release the egg into the hole so it does not leak out of its "nest"
6. sprinkle with spices to your liking and cover the pan and let cook until desired egg consistency.
and EAT!!

Obviously if you are eating with others, just repeat the steps to make more nests.

Paleo Quiche

I am walking home from town on this beautiful snowy morning, drinking coffee and wondering what to make with my yummy local eggs I just bought!! Trying to keep the egg making interesting, I was thinking french today and decided to make a Quiche!! I hope you love it as much as I did!

Makes 1 Loaf Pan, 6 wedges (double or triple for regular size baking dish)

CRUST.

1 C Almond Meal

3 TBSP Extra Virgin Olive Oil

Add enough water until it makes a paste

1. Spread Paste evenly on bottom of loaf pan

2. Bake for 10 minutes at 400 degrees

while crust is baking, get egg mixture together.

EGG MIX.

8 eggs 

1/4C Almond milk (plain, unsweetened)

1/4C Chicken broth (optional, use water instead)

5 slices cooked bacon, chopped (No nitrates, org, low sodium if possible)

1/2 head broccoli, about a cup

1 tomato diced

1/2 an apple, diced

pepper

garlic powder

fresh basil chopped

1. beat eggs until creamy colored 

2. add the rest of ingredients

3. pour into loaf pan

4. bake for 30 minutes at 400 degrees

5. reduce to 350 degrees and continue to bake until middle is not runny.

6. Remove, cool for a bit and serve!! 

YUMMMM!!!

Salmon and Pesto Spaghetti Squash

Paleo Spaghetti Squash Noodles
-Take 1 Spaghetti Squash - I used one that was almost 3 lbs & I think I have "noodles" for a week. Lol. This reminded me of a cylinder yellow pumpkin.
-Preheat oven to 375 degrees (or whatever that translates to at your altitude).
-Cut the Spaghetti Squash in half length wise. This is the hardest part of the recipe!
-Scoop out seeds.
-Place both halves of Spaghetti Squash face down on a lightly greased cookie sheet.
-Bake for about 30-35 minutes
-Take out & let cool & then take a fork & scrape the insides out & you get 'noodles'
-Or, if you are too impatient to let cool first, hold with a paper towel or something, as the squash w/be hot & then scrape out the insides. :)

Add any Paleo sauce you'd like. This is what I did (recipe below), but use whatever you'd like. Next time, I think I will puree homemade spaghetti sauce w/meat balls. :)

I got this recipe from 24 hour fitness years ago & love it! However, it's not online anymore :( So I'm telling you from memory. I don't measure, I just guess & then adjust to taste. You can do the same. Use as a spread or pasta sauce.

Spinach Pesto Sauce
2 cups fresh spinach leaves
3 garlic cloves (I use like 5-6 because I love garlic)
1-2 tbsp of olive oil (I use less)
1/4 cup parmesan cheese (I substituted almond mill here to make it Paleo & it came out just fine)
1/4 cup fresh basil leaves (I use about 1/2 cup because I really like basil too)
2 tbsp parsley leaves (I use fresh flat leave parsley leaves & just add as much as I want)
Pinch of Sea Salt (optional)
Water
*Put all in a blender/food processor & puree. Add in small amounts of water until you have the consistency you want. Use as a spread or put on warm paleo 'pasta'.

In the picture I sautéed some red onions & button mushrooms & then added in grape tomato halves at the end & mixed the pesto sauce, sauteed veggies & "pasta" all together & added some pine nuts on top.

For the Salmon Filet
I just used wild caught Soho salmon. Rubbed some olive oil on it, added a pinch of sea salt & fresh ground pepper, sprinkled with some garlic powder & onion powder & paprika & baked at 350 for about 25 minutes with sliced lemon on top for flavor. I am in Seattle, so ya'll will likely have to adjust baking temp/time for high altitude.

Fun Fact: Try to make sure your diet is 51% raw foods or more a day. Any less & your body starts to view the food we are putting in it for nourishment, as a foreign object & attacking it causing all sorts of bad things from fatigue to inflammation. Even if we lightly steam our food, we loose about 15% of it's nutrients. Ever hear, 'our garage dispenser eats better than us'? In most American households, this is, unfortunately, a true fact. So while this meal obviously isn't part of your 51% raw food intake, try to make sure the rest of your daily intake is. :)

Happy eating! :)

Love, Melynda

Asian Turkey Salad

Thanks Sue!


Dressing:
1/4 cup Apple Cider Vinegar (normally rice vinegar)
1/4 cup vegi broth
1TBSP gluten free Tamari (normally soy sauce)
2 tsp fresh lime juice
2 tsp fresh ground ginger
1 tsp fresh ground garlic
1 tsp walnut oil (normally peanut oil)
1 tsp seseme oil
1/2 tsp salt
(normally 1/2 tsp sugar)

Salad:
4 cups Napa Cabbage chopped
3 cups cubbed Turkey
1 cup red bell pepper
1/2 cup red onion
1/2 cup cilantro
1/4 cup green onions
1/4 cup cashews (normally peanuts)

put it all together and WaLAA!!!!

ps.  I cooked a whole turkey breast (on sale at city market two for one) and it was just enough to double this recipe... like we were saying, a necessity!

Paleo Beef Tacos

 Purple Cabbage Slaw

3 cups purple cabbage, chopped

1 cup cucumber, chopped

1/3 cup purple onion, finely chopped

1/2 cup green mango, diced

3 tbsp olive oil

2 tbsp balsamic vinegar

Cracked black pepper to taste

Mix all ingredients together in a large mixing bowl.

Taco Meat

1 lb grass fed ground beef

1 tbsp garlic powder

1/2 tsp black pepper

1 tbsp cumin

1 tbsp chili powder

1/4 cup green salsa

Brown meat, add seasoning and salsa, stir and eat on a lettuce leaf topped with the purple cabbage slaw, avocado, and fresh cilantro.

PALEO CRACKERS

Here is a link to these yummy and easy Paleo Crackers that give the average Paleo diet a little crunch! It is nice to have something to eat guacamole and salsas with. Check it out:

http://cavemanfood.blogspot.com/2009/04/grain-free-almond-crackers.html

It came from Teresa's sister Melynda! Thanks Mely.

I would definitely make sure you have parchment because it will save you from turning your crackers into crumbs. And don't forget to score the dough before you put it in the oven. The rest of the recipe is simple. I added sunflower seeds and pepper to mine. You can spice it up as you like, sweeter or more savory.

Enjoy.

PALEO BROWNIES

DELICIOUS!

12TBSP COCONUT OIL (I would split it between another oil. like canola... unless you like lots of cocount taste)
2 EGGS
1/2 C HONEY (not totally encouraged, but it is better then white sugar)
1 C ALMOND MEAL
1/2 C UNSWEETENED COCOA POWDER
1/2 t VANILLA
1t BAKING POWDER*
1/4C UNSWEETENED APPLESAUCE*

Mix and bake in 9x9 pan at 350 for 20-30 minutes or until middle is done~

* optional.
You can add walnuts or coconut flakes to shake it up a little.

INTENTIONS

It is day 2 of CrossFit Telluride Paleo Challenge and I am hearing hemming and hawing around the gym about how long one can actually eat Paleo and if it is worth it. Science has already proved Paleo has helped many lose weight, alleviate autoimmune disorders, increase performance, and on and on, but why it is worth is to you? Why go six weeks eating this way? Why restrict yourself from the abundant cheeses, breads, sweets and libations the world tempts you with everyday?

I have asked myself these questions and because I cook for a living, I now have wedges of imported cheeses and bottles of wine and challah breads haunting my dreams. Then again, being a science nerd, studying the human body when placed under nutritional, fitness challenges, amazes me because of what a change in body can do to the mind and spirit.

So, I ask you this challengers, what is your intention? Why are you putting yourself up to this challenge? It is still early, you can jump ship, give up, go eat a bagel and wash it down with a beer. Or, you can take 6 weeks out of your food routine, set a positive intention and stick it out.

If you find yourself without an intention or think you look, feel and perform your best eating the way you have been, step out of your comfort zone and really get in touch with how your feel after what you put in your mouth and how you perform in your daily routine. Trust me, you may actually learn something about yourself!

Until then, think positive and use these next six weeks as an experiment on yourself.

Now, go kill your dinner:)

It starts with a P and ends with an A-L-E-O.

The Paleo Challenge begins. Day 1. It looks  like it is going to be a long 6 weeks, but we are taking it one day at a time. So far, the creativity is flowing for meal planning. In the next 6 weeks, I hope to acquire a slew of recipes from myself as well as the other challengers taking part.
Now, drop that bread and get cooking!

MY FIRST BREAKFAST REVELATION:

 Egg & Rainbow Chard Stuffed Poblanos with Sweet Potato Hash & Avocado

For Hash:
2 T EVOO
2 Small Sweet Potatoes/Yams, quartered then chopped
1/4 Red Onion, thinly sliced
pepper and cayenne to taste


1. Heat EVOO in skillet on high
2. Add POTATOES and ONION 
3. Season with PEPPER
4. cook until potatoes are tender and onions are caramelized, reduce to med/low
5. Add CAYENNE to liking




For Poblanos:
2 T EVOO
2 Medium poblanos
3 eggs
3 large rainbow chard leaves, chopped, minus the stalk
1/4C chopped tomato(optional)
Pepper, garlic powder and cayenne, to taste


1. EVOO in Medium Skillet on high
2. add POBLANO and cook until tender... not charred (you can cook this in the pan with the potatoes too)
3. Once Poblano is tender,remove and place CHARD in skillet to cook down a bit.
4. mix EGGS in bowl and add to CHARD (make sure the poblano is removed from skillet)
5. Add PEPPER and GARLIC POWDER.
6. Reduce to medium and cover, let puff up a bit, then scramble until eggs are done.Sprinkle with tomato if using
7. Once done, stuff eggs into tender poblanos.
8. Plate it with Hash, and place 1/2 AVOCADO on each plate.


SERVES 2.

I'M BACK!! WORK.CLIMB.FUN

I heart food after a day of climbing cracks with my man and when I cook with mother nature.

WHEN DO YOU HEART FOOD THE MOST?

YOGA: Whoa-ga...POOP!

Blakely, my boss and friend from JB and Me, and I cooked a vegan meal and fed it to the yoga instructors for Yoga Festival this year. It was amazing to see such a different mentality of people wandering around in an almost eerily calm manner. However, I was intrigued and because we got paid with a free pass, Blakely and I set out to harness some chi.

First stop after a week of 15 hour days with each other was the ever-fitting class called, "Feed Your Demons." Now, you are thinking, " what??? You catered a bunch of demons?" Well, no. We learned a very ancient Tibetan way of conquering your fears, worries, addictions, stresses, and on and on. And the way you do this is by acknowledging their presence instead of fighting them. We were very interested until I began to feel those 15 hour days, so we booked it to this other yoga class taught by this woman, Amy Ipollini (see link), who was so wonderfully down to earth and teaches yoga in what I felt was the hope of body detoxification.

 http://wildspirityoga.com/

*Just as a side note, I learned that yogis are vegetarian/vegan because when they do inversions, it is much easier on a veggie stomach then when filled with meat. How do you like that all you Paleo people? Don't worry, I am not converted and that is mostly because I was not meant to go upside down.

Anyway, the point of this story is that behind all the oms and such and calming and tranquility, there is this nitty gritty amazing thing going on with all of these movements your are doing. It is not just about flexibility and balance and stretching, those are just side effects. It is about detoxifying. Amy teaches from the Anusara, which revolves around the heart and many other things, however, the method she teaches involves a variety of twisting poses and others that essentially "massage" your organs. If your body is rid of bad toxins, then your heart is healthy and open.

 By the end of the class we talked about poop, one of the best subjects to meet lifelong friends. (I have a few). Basically, Amy informed us that if we do not go to the bathroom after every meal, we are constipated. It makes sense right? You eat breakfast and then you eat lunch and dinner and say, you are an evening pooper, all of that food from the day has been sitting inside you. EWW.

Here is your homework: watch your bowel movements for a few days. Think about how often you go, what your stool looks like and if you wipe, is it clean? Your poop should be clean and floating and should not be messy. It's like looking in the fridge, you can tell a lot about a person by what they eat. (I know the detail seems grotesque, but it is a part of health and wellness.)

POOP on my friends and while you're at it, come on baby, do the twist!!

"WHY CHOOSE FAILURE WHEN SUCCESS IS AN OPTION?"

FAILURE: the omission of expected or required action.

 SUCCESS: accomplishment of an aim or purpose.

 How do you define Success vs. Failure? People may argue that without failure, one cannot succeed. You know the whole making mistakes can lead to growth idea? I agree with the idea that people can turn a failure into success, whether we are talking about a business or a race or just the facts of life, but it is when people excuse their failures because they choose to omit facts or required action, that really gets me.

 Do you like to succeed at your job? Do you get bonuses for accomplishment? Or do you just omit expectations of your job? Think of that in terms of life. Treat life like it is your job. Yes, you will fail from time to time, but you have the choice, as you do in your job. If you fail, maybe your get three strikes, but then you are fired. If you keep failing in life, one day, you will be out. dead. done-ski.I believe the obesity epidemic in the U.S is on its 2nd strike and each citizen has the choice to take action, to succeed. People need to look at their failures, "turn 180 degrees and take a step forward". 

I am so lucky to live in Telluride where an annual fesitaval called, MountainFilm, arrives with inspiring films on environment and love and consumption and the facts of life and how we get back to the essentials. This year was particularly inspiring because a common theme was present, choice. In my heart, the choice is my passion for the phyical health and mental well-being of the world, especially obese America. The quote, "turn 180 degrees and take a step forward" came from a film I saw, called 180 Degrees South. It is about conservation in Patagonia, South America, and while the plot is relevant to environmental health, the take away message I received is CHOICE. Whether you choose to help the environment or yourself, or just sit back and watch everything around you deteriorate, aiming for success or omitting failure, lies in your hands.

HGN meets JB & Me

Today, I spoke with Blakely Stein, friend and owner of a lovely and delicious catering and private chef business called, JB & Me. Check out the newly added link on the right. Good stuff. During our chat, we agreed that a great compliment to her business would be to have my nutrition experience on hand. Not to mention, I have the opportunity to work by her side, creating great food for this summer season. Look for us at Telluride Farmers Market.

Since Blakely believes in organic, quality, fresh and healthy food, and caters to those taste-buds who eat this way, we thought it would be a great way to inspire clients to eat healthy, and also help them gain knowledge about the nourishment behind the food prepared.

As a CrossFit nutritionist, the most frequently asked question I receive it not necessarily about the research behind the healthy eating way, but on the topic of recipes and food pairings. This is where JB & Me will be a valuable asset, as it will get me back in the kitchen on a professional level, bringing all of you readers out there some amazing recipes to keep you full and healthy.

My long term goal is to offer potential clients a Personal Nutrition Workshop, involving meal planning and menus with the help of JB & Me. This workshop will give clients a one month hands on approach to looking, feeling and performing better in all aspects of life.

More to come on the development of Personal Nutrition Workshops. Until then, find a new piece of produce in season and get cooking!!!

Jamie Oliver's Food Revolution: eating simply

Most people who read this blog, or any other nutrition blog, have a sense of health and wellness. However, there are so many people out there who do not. This video from Food Revolution is a way to reach those who do not know the difference between eating from the garden and eating from the box.

I wanted to share this video because when you decide to take control of your health, it is easy to get overwhelmed with what this person says is best for you and what that person says, and Jaime Oliver does a great job of creating a simple and fun visual of what eating should really mean. While I have enjoyed eating Paleo, mostly gluten-free, dairy free, I feel that simplifying your diet is the easiest way to stay healthy and happy. Jaime Oliver does the same thing on his new show to teach people great ways of eating without getting lost in the details.

If you have tried Paleo and can't seem to stick to it or do not feel compelled to take that plunge, I recommend taking a minimalist approach to eating. This follows many of the same principles as Paleo, but without saying you should only eat that way.

This week, try cooking everything from the land instead of from a box or can, this includes seasoning. Try using minimal ingredients, like olive oil, salt, pepper and fresh herbs and spices and always buy organic produce and grass-fed meat. 

Once you notice your body working more efficiently, try taking away some sugar, salt, dairy, grains, etc. Your body will tell you what it likes and what is does not, but you have to be attentive. 

LE HOLIDAY, OUI OUI

I just got back from France. Yes, France. It was amazing. If you have never been there, go. It is a beautiful country. When you go, ski. The French Alps are wonderful! Climb too. Fontainebleu is the birthplace of bouldering. Oh and see Paris! Lots of history there. Oh, and eat. Eat what they eat because it is delish. On every corner there is a cute cafe or spot to grab a pastry or pan du chocolate, or an espresso or beer. What I am really getting at is that even though we go to lengths to eat well or change our diets, the best part of traveling to new and different places is the food. Being the foodie that I am and also a believer of Paleo, I also know it is important to immerse yourself in a culture, and food is the best way I know of.

Yes, I ate croissants and baguettes, and drank beer, and ate cheese (mmmm), but the best part about indulging in holiday fun, is that when you come home, you know it is time to put the game face back on. On this trip I realized  that all of those things that I ate along the way made my trip more enjoyable, not to mention most photos I took were of food (photos to come). I also realized that I love eating in a hunter-gatherer way because when the holiday high wore off, I was feeling a little run down.

Moral of the story is, and the way I am easing back into this blog, is to tell you that when you step out of your routine and embark on an adventure, my hope is that when you return to your routine, that you are satisfied and ready to get back to how you look, feel and perform.

Bon Suis.

IT IS ALL IN THE BLOOD...WORK THAT IS.

When you take the step to change your diet and begin to transform how you look, feel and perform, it is also important to see what is going on within your body. May is Telluride's annual health month the medical center is offering amazing deals on blood work. If you have insurance, check with your provider to see if they cover this and if you don't have insurance, take advantage of this opportunity. If you do not live in Telluride, check your local doctor and get in there.

Having hypo-thyroid, I have to get my blood work done every six months or so and it is a great tool in keeping up on your health. It will show you everything from, cholesterol, both HDL and LDL, as well as triglycerides, endocrine function, lipids, etc .

Summer is around the corner and many people are more active, eating better and are more aware of health. By having a blood panel done now and then another before the winter begins, it may just reiterate that what you eat and how you exercise can have a dramatic impact on internal health as well as your physical appearance. And, you cannot cheat yourself because the numbers don't lie!

(Google blood panel and chem panel for more details on what you can learn from your blood)

AND THE WINNERS ARE:

Daniel Murray wins best male, overall, and Katie Karrow wins best female. Between foodlogs and potlucks and positive attitude, these two came out on top. They also worked hard, leaned out and toned up the last 8 weeks. Congrats!

The biggest transformation that has happened in the gym is non other then, Teri Savelli! When I brought back the Paleo diet from my certification, she was very interested to see if it worked for her, and it did! She looks amazing and is getting stronger everyday at CrossFit! She even took some time off her old FRAN! Go Teri!!! This could not have happened unless she was a regular at the gym and potlucks and she wowed me with her recipes! Keep up the good work and thanks for sharing your photos, they are an inspiration to all!

       BEFORE                                                  AFTER

ELIMINATION CHALLENGE/FOOD REINTRODUCTION

CrossFit Telluride has just completed an 8 week Paleo Challenge and I must say, everyone is looking good! For the contenders who stuck it out, I have encouraged them to start tweaking their diets that best suits each individual through a food reintroduction. The best way to accomplish this having eaten mainly lean meats, fruits and vegetables, nuts and seeds, little salt, no sugar, good fats, etc., is to reintroduce a new food group for 2-3 days per group and keep track of what happens to the body. Since each person responds differently to food as a whole, some may not need to cut everything out completely. And it will help keep good eating habits because the ultimate tool taken from this challenge is listening to the body and what it demands alongside what life demands.

For those of you who have not tried a Paleo Challenge, the direction I would take would be an Elimination-style diet. This would be the opposite as above. One food group would be taken away for a 2-3 day period, until you are at a Paleo base. Then, you can look at your results based on how the body responds and tweak your diet to maximize how you look, feel and perform!

The order of importance for food reintroduction is:
1. GLUTEN FREE GRAINS: you can be as specific as you want. Eat rice, how do you feel? Eat corn, how do you feel, Quinoa? etc.
2. SALT/SUGAR: obviously these should be moderated anyway, but it is always a good way to guage how your body reacts to them. Ask yourself, do you get bloated? Cravings?Hunger?Energy?Hydration?
3. LEGUMES: these are a natural digestive irritant, but for some, they do not react as much as for others. "Beans, Beans, the wonderful fruit..."
4. DAIRY: Same goes for this, do you feel mucus buildup, bloated, gassy? etc.
5. GLUTEN: I put this last, because the way wheat is processed and put in everything that comes in a box or a loaf, is very nutrient deficient. Plus, most people are intolerant to some extent. Do you get cravings? Energy levels? Weight gain? Mood? etc.

If you do an elimination version, you would go from #5 to #1. Got it?

Keeping track of your vitals when eating in general should either encourage or deter you from eating that particular food.
Vitals to think about:
1. mood
2. energy
3. nausea
4. bowel movements
5. hydration
6. sleep
7. recovery
8. hunger/cravings
9. workout performance
1o.alertness
11. weight gain/Loss
12. acne

Eat the best, be the best!

Them Apples

This one is for you Mr. Thurk!

APPLESAUCE...

1-2 lbs apples (preferrably ones that are about to turn)

2 tbsp butter

1TBSP cinnamon

Honey Bear Drizzle (optional)

1. Roughly chop and core all apples (leave skins on)

2. place in a pot with the rest of ingredients and cook on med/low heat for 1 hour

3. Process half the apples to make a chunky sauce

4. Use the other half in baking or at breakfast or whatever.

5. Enjoy

This recipe is a great alternative to eating sweets. Put some nuts in with it and it will make a tasty treat.

BREAKY

This used to be a staple for me in college, especially when I got sick of toast. I present you with Oatmeal and the Egg. Make the egg over-easy because when the yolk mixes with the oats, it is delicious. Add a cup of coffee and breakfast is served.

Oats are "gluten-free", however, they cannot claim they are if they are packaged in a factory that also packages gluten. You can buy gluten-free specific if you are really sticking to no gluten, or are really allergic. Honestly, I just look for organic thick rolled oats and eat that when I choose to eat grains or feel like my body needs something more. Enjoy.

HANGRY? Find what works for you!

(Friend Balta questioning the FlipSides!)

The link below is great because it covers all the new diets out there, including Paleo. The author puts the ups and downs very matter-of-fact and I liked it. Overall, it explains how each person is individual and requires different calories from various food groups to function properly.

As I have looked into individualizing a diet to each person, I have been reading up on an elimination style of finding out what is best for each person to eat. I am going to experiment with it for the next couple of weeks and see what exactly keeps me moving and motivated and emotionally sound and report back. If all goes well, I believe that when the CrossFit gym decides to try another challenge, it may be an "Elimination Challenge". This will keep people compliant, motivated and in it for the long haul we call life! That may mean I eat dairy and no gluten, while someone else is the opposite. You get the idea. It is so amazing how each of our bodies has a different "laboratory" that requires certain balance to maintain homeostasis, or well-being. Enjoy! And Thanks Diana Murray for giving me the heads up on this article.

http://outside.away.com/outside/bodywork/201001/diets-fitness-nutrition-wellness-intro.html

SNACKS

You may be getting to the point of stagnation with what to eat in between meals. To put it simply, you should be eating meals that keep you satisfied until the next and maybe 1 snack in the middle of the day. This will prevent overeating due to all day grazing. I know that when the transition from western diet to Paleo eating happens, the hunger- coaster takes control. This should dissipate as your body adapts.

Protein is the food group that has the greatest effect on satisfying hunger and that is why it is in the category of the pyramid where you would normally see grains in the standard food pyramid. Since protein has a very high thermic effect, meaning it uses 25-30% of its provided energy, for digestion, absorption and integration within the body and carbohydrates only provide 6-8% and fat 2-3%, the result is increased metabolism. Protein also releases glucagon, an enzyme that counters insulin, especially in fat tissue where when unused, goes to rest.  This increases fat metabolism and a beneficial way to increase fat loss. It is also has important nutrients that are useful in recovery from exercise, reducing cardiovascular risk and promoting muscle growth.

When too many carbohydrates are eaten, even fruits and vegetables, it releases insulin and in many cases of excess carb consumption, can release more insulin then needed for energy, storing it as fat. The body would prefer to utilize those carbohydrates before fat, since the fat stores are the last to go. With that equation, eating the right amount of carbs keeps insulin levels normal and hunger at ease.

When you feel hunger all the time it may be because you are eating too many vegetables and fruit and not enough protein and fat. Try looking at a glycemic load chart and eat vegetables and fruits that are lower on the scale (Yes, they too, contain sugar). This will keep insulin levels more balanced. Keep the starchy tubers and higher glycemic load items to post workouts. The link below allows you to type in any food and see what it registers on the glycemic load chart.  Google glycemic load for a full description of its importance over the glycemic index.

http://www.nutritiondata.com

Since some of us still need some snack ideas, please feel free to email or post some ideas in the comments box. I eat apple and almond butter, organic deli meats that have no nitrites etc. with carrots and gluten free mustard, jerky (low sodium), or if you are really in a hurry, Lara bars or Kind bars. Just make sure to read ingredients on any packaged food. 

CALL IT WHAT YOU WANT: Paleo Works!

Aside from being a believer in the so-called "Paleolithic" way of eating based on personal experience for the last 4 months, I have found in reading Cordain's book, this excessive acknowledgment of anthropology and how it relates to how we should eat. It seems as though it tries to validate this way of eating by what our ancestors ate because it does not want to fall into that category of a "fad diet". Science and experience alone can validate this diet, as I have found helps keep my engine running more efficiently. What annoys me the most is  when I tell people about the basis of Paleo and they ask me if there was certain vegetables, herbs and spices, olive oil, etc back then. You get the idea. 

I found this article that reviews the book solely based on the anthropology, not the diet itself. I want to share it with you because it can alleviate the questions we get of why we should eat like our ancestors did when we live in the modern world. It is less about the Paleolithic people and more about science behind it, as well as the personal success. Ask yourself: how do you look, feel and perform eating Paleo versus the modern western diet (see pyramids)?

See link below.

http://www.westonaprice.org/The-Paleo-Diet-by-Loren-Cordain.html

PALEO WESNESDAYS (and this saturday)

Since so many people are running a million different directions, yes, even in Telluride; it is hard to find a good day to host an event. So, we are proud to announce Paleo Wednesdays, the day to eat Paleo with the CrossFit community. Here is the schedule alternating potluck dinners and lunches in town.

WEDNESDAY FEB 10, 2010 11AM @ The Butcher and The Baker  

Join us for Paleo Lunch at the new gourmet deli that does gluten free on Wednesdays.

They also feature high quality meats, salads and soups that suit the Paleo parameters. 

*This is a great way to see how you and others eat out and feel comfortable doing so.

WEDNESDAY FEB 17, 2010 7:30PM. PLACE TBD (TO HOST EMAIL ME)

Bring a Paleo dish and the recipe to share with the group. 

Make enough of your delicious dish for 4 people. 

Come with feedback and questions to share with other challengers and to get non challengers psyched to try Paleo.

WEDNESDAY FEB 24, 2010 11AM @ La Cocina 

Another social outing to feed ourselves with good food and conversation.

Plus, this place has many options that are close to 100% Paleo. Variety is great!

WEDNESDAY MARCH 3RD 7:30 PM. TO HOST EMAIL ME

This will be the the last potluck of the challenge. Don't miss it!

WEDNESDAY MARCH 10, 2010. FINAL CHALLENGE LUNCH AND WORKOUTS! PLACE TBD.

Don't miss this lunch, especially if you are on the challange. It will be a great way to wrap up the 8 weeks!!!

PLUS,  I WILL BE DOING HEALTH TALKS MOST SATURDAYS THROUGH THE CHALLENGE AND MAYBE BEYOND. THESE WILL BE SATURDAYS 4PM, IN LECTURE FORM. STAY TUNED FOR TOPICS AND LOCATION. 

1ST TALK WILL BE THIS SATURDAY 7PM WITH A POTLUCK! 

 OK!

Paleo Chili

This one is also from Melynda!


Note: I took 2 paleo chilli recipes & combined them. Also, this seems to me more like meat soup, but this is coming from a person who usually has 3 bean & veggie chilli w/cheese & crackers. HA!

2 lbs lean ground beef or ground buffalo meat
1 cup chopped onion
1 bell pepper chopped
3 cloves garlic (I used more, I love garlic)
2 tbsp olive oil (I didn't really do this part, other recipe call for 2 tbsp fat, ick!)
2 cups canned chopped tomatoes juice in (I used Organic Muir Glen, no salt added, but after making it, I think you could use real tomatoes just boil them a little & use natural tomato juice)
Fresh ground pepper to taste (love pepper)
4 tbsp chilli powder (or if you like me, more chilli powder)
1 tsp dry oregano
1 tsp ground cumin (again, I added more)
1 tsp salt (<---see nicole!!! :) I used ground sea salt)
1 cup water (I used less, I like my chilli thick)

Cook ground meat w/chopped onions, bell pepper, garlic & oil (if you used) in big pot or dutch oven. Then add tomatoes, chilli powder, oregano, cumin & salt. Add water, then simmer the mixture for at least 2 hours until the meat is very tender & the tomatoes pretty much cook into the sauce. 4 hours is not too much, but check to make sure it does not dry out, add water if it does.

Nut & Berry Muffins

This recipe came all they way from Teresa's sister in Seattle. She is doing the challenge all by herself and has been so nice as to send me some recipes she has tried. Sorry there are no pictures, but they sound simple and delicious. Thanks Melynda!

1 1/4 cup Nut Flour (I used almond flour, but you can use walnut, sunflower, etc.)

2 eggs (I used cage-free Omega-3 enhanced eggs)
1 banana
1/8 cup coconut oil
Handfull of berries - (I used small handfull of blueberries & shredded just over 1/2 of an apple w/my cheese shredder that is now feeling lonely, HA!)

Put everything in a food processor or blender, but add fruit just before pouring into greased muffin tins. Bake at 350 for 12-15 minutes. I had to bake for like 17-20 minutes. Really grease those pans more than usual cuz mine tended to stick a little, but maybe it's just me. Also, these don't rise, barely at all, like regular muffin mix so go ahead & fill muffin spot more than 1/2 full like you normally would.

EXPERIMENTS IN THE KITCH...

 You know when it's time to take a trip to Mo Town when you keep opening your fridge hoping that somehow it has done some magic that turns empty shelves into a Whole Foods Market. Well, we do not have enough saved up for one of those yet, so we made the trip to Montrose to get the goods. 


This got my creative side in the kitchen going and so, I decided to make some cookies. Trying to stick to Paleo-like guidelines, with the exception of oats (debatably gluten-free), I managed to make a cookie that I thought would turn out well. The dough had the consistency of regular cookies, they formed wheat-like balls on the cookie sheet and I assumed that when I opened the oven 10-12 minutes later, they would taste just like the ones back in the day. This would not be the case. Although the taste was decent and edible, if you were not standing over the sink or a hungry dog, at least half of the cookie was lost. 

Moral of the story, get in your kitchen with some ingredients you have never thought existed, let alone, would stock in your kitchen. I know dessert is hard and coming from a past-pastry chef in training, this is one food group I don't want to let go, just modify a bit.

My new ingredient: Coconut flour: because it is high in protein, fiber, flavorful, totally paleo and yet, has a thickening quality. The more I learn about it, the more I know how to use it in my cooking. 

Well, at least ice climbing was a success today!

More to come on experiments in the kitch...

WEEKLY PALEO TALK IDEAS

In the coming weeks, I will be holding weekly talks regarding Paleo health, including current topics in wellness and disease. These talks are going to be in lecture form and will go in depth on a specific topic each week. I have a brief list of lectures to cover, but would love more ideas, as all of you are my students. 

The talks will be held at the CrossFit gym. The days are TBD. Most likely, when a day is chosen, there will be a morning lecture and an evening one, depending on response. Please let me know what days you think would work best. 

These talks are open to everyone and if you are not already a Paleo Challenger, it will be donation-based. Here is a list of ideas I have to present so far!

1. Pre, during, post workout eating

2. Insulin resistance and disease

3. Creativity and Food. Recipes and ideas for making eating simple and delicious.

4. Sleep and Recovery. The other pieces to longevity.

5. Fats and Cholesterol. 
**I have more science-style lecture ideas, but want to get the general idea across so that I don't lose anyone's attention. 

I would love some feedback on these topics, what day of the week works best to attend, etc. Shoot me an email or call to discuss. If you cannot attend a lecture, that is ok, I will have some outlined notes for folks to educate themselves with. 

ATTENTION PARENTS.

Since I do not have kids, I have been struggling with how to give good advice and guidance to my Paleo Challengers who do. So, I got in touch with a CrossFit mom, who instructs, as well as keeps a website to help all of those parents make cooking for themselves and their kids simple. Her name is Sarah and she has been so kind to let me use her site as a link for all of you who are curious how to get the whole family on board.

Enjoy!

http://everydaypaleo.com

I will make this a permanent link on the blog.

The FINAL LIST

If you had a before photo taken, completed the 2 workouts and are not on this list and would like to be, please email or call me. If you have not paid or taken a before photo and you are on this list, please do so Friday, unless I have already worked something out with you.
1. Teri Savelli
2. Patti Childers
3. Kris Perpar
4. Tersea Brachle
5. Andrew Brachle
6. Mike Thurk
7. Katie Krowel
8. Cathy Durham
9. Mark Neyens
10. Sarah H.
11. Joe Lawton
12. Joanna
13. Tanya Paliani
14. Diana Murray
15. Daniel Murray

 If you are on the fence and need a little push in the right direction, please just commit so that you can utilize support of the other 15 challengers.  It is only 8 weeks!!

See you on the roller coaster that will be the next couple of weeks. Thanks for being so receptive to this new way of eating. I hope everyone stays optimistic.

WHO IS IN SO FAR

After today's paleo talk, here is a list of who has committed.
1. Kris Perpar
2. Patti Childers
3. Terri Savelli
4. Mike Thurk
5. Andrew Brachle
6. Tersea Brachle
7. Nicole Nugent


WHO IS READY TO GET ON THE LIST? DEADLINE TO SIGN UP IS WEDNESDAY. DON'T MISS OUT!!!

Call me anytime with questions!!!

COST: $40
$20 goes to the cash pot for best male and female transformation. You could be the winner. Get on it. What are you waiting for?

PALEO CHALLENGE RECAP

Thanks to all of you who came to Saturday's information session. I feel like these next 8 weeks are going to be a bonding experience for all of us. Here is a recap a few things I touched on.

RULES OF CHALLENGE: (these are how the best male and female winner will be chosen)

1. The beginning 2 workout times vs. the end 2 workout times. Please work as hard as you can both, in the first workout as you will at the last. Essentially, will judge your improvements in CrossFit.

2. Before and after photos. These are for your own eyes. It is great way to see the changes happening. You will be surprised at what you see.

3. Food logs. These will be due each Monday and are not meant to be tedious. This just gives me an idea of where to target issues that may arise. Also, no need to be very quantitative with this, just the foods you ate, everything, even the if you had a handful of something. We may only do this the first couple of weeks, but it can also be used as a tool for meal ideas and to keep you from grazing, etc.

4. Attendance. This is a big one because it will only give you better odds of winning some money.

5. Attitude. Showing up, working hard, accomplishing goals, cheering others on.

These are pretty simple to follow and if you have any issues or problems, please call or email me.

Also, we went over the FOOD MATRIX and many people are new to exploring spices and vegetables. I will do my best to keep recipes I make on the blog for all of you and would love to have your recipes too! Stay tuned for ways we can all share recipes. Any ideas?

Good HERBS| SPICES:

Cayenne

Cumin

Chipotle

Rosemary (fresher the better)

Basil (buy fresh!)

When in doubt, add more garlic!!!

* one note on spices, some blended spices have anti-caking ingredients and may contain gluten. Try and keep your spice cupboard as pure and tasty as possible.

Finally, we talked briefly about Paleo pot luck dinners. This could be the way we all share our experiences in the kitchen. I would love to hear feedback on what nights people would be into it. Saturday nights, 2 times a month?

I am so pumped to see everyone get psyched and find energy and get stronger. Until then, here are a couple pictures from the Ice Festival this weekend. Enjoy!

The upper bridge

Andres  Marin

Thurk and Steve House (one of the best)

DON'T BE A SHRIMP

This is just a reminder to those who are curious about the CrossFit Paleo Challenge. It will be THIS SATURDAY @ 10AM at CrossFit Telluride. It is free to listen. So, bring your bread, dairy, sugar and salt addictions! Be there or be a shrimp!

Flyers are at the gym to remind you too! Remember, if you do it now, you will have way more support through the beginning stage!

SECRET MOTIVATOR HERE...CONSULTATIONS AND GUIDANCE STARTING NOW!

I KNOW HOW HARD IT CAN BE TO SELF-MOTIVATE. AND YOU ARE THINKING, " WELL THAT IT NOT TRUE, I MOTIVATE ALL THE TIME!" BUT, WHAT HAPPENS WHEN YOU ARE EASILY SWAYED INTO SOMETHING WITH THE DROP OF A HAT? FOR EXAMPLE, YOU ARE PLANNING ON CUTTING OUT SWEETS AND BEFORE YOU KNOW IT, YOUR COWORKER COMES IN WITH A PLATE OF YOUR FAVORITE COOKIES. YOU SAY, "I WILL JUST HAVE ONE, IT WOULD BE RUDE NOT TO." AND LATER YOU REALIZE YOU ATE 3 OR 4, AND JUST LIKE THAT HAVE BEEN SWAYED. PEER PRESSURE IS A BITCH, RIGHT? PARDON MY FRENCH.

THAT SAID, I AM HERE AS YOUR SECRET MOTIVATOR TO GIVE YOU THE WILLPOWER TO KICK THAT PEER PRESSURE IN THE BEHIND. HOW, YOU ASK? I AM OFFERING CONSULTATIONS AND GUIDANCE TO ASSESS GOALS, ISSUES, EATING HABITS, HISTORY OF DISEASE AND ACTIVITY LEVELS TO HELP POTENTIAL CLIENTS ACHIEVE LONGEVITY AND WELL-BEING IN ALL AREAS OF LIFE.

IF THIS SOUNDS LIKE SOMETHING YOU NEED OR WANT TO INQUIRE ON, PLEASE EMAIL ME AT hunt.gather.nourish@gmail.com TO GET STARTED. EACH CLIENT IS GIVEN SPECIFIC GUIDANCE WITH REGARDS TO THE ABOVE ASSESSMENTS. THIS IS A UNIQUE WAY TO KEEP PEOPLE COMPLIANT AND MAKE EATING WITHIN THE PALEO GUIDELINES SECOND NATURE.

UNLIKE EVERY GIMIC WEIGHT LOSS, WELL-BEING, LONGEVITY TACTIC OUT THERE, THIS IS A CHANGE FOR LIFE, NOT FOR THE NEXT MONTH. CONSIDER YOUR PASSION FOR HEALTH AND WELLNESS BEFORE YOU JUMP IN. THIS IS NOT FOR EVERYONE, EXCUSES DON'T WORK HERE. IF YOU HAVE IT IN YOU, AND I KNOW YOU DO, FIND IT AND COMMIT.

ASK YOURSELF, "ARE YOU WORTH IT?"

1st DINNER OF THE YEAR

WHAT'S ON THE PLATE:

 BALSAMIC BAKED CHICKEN & SHALLOTS| GARLIC MASHED POTATOES & CAULIFLOWER| CABBAGE SALAD| QUINOA TART WITH PEACH PRESERVES, ALMONDS & CURRANTS
SERVES 3-4

THE MEAT:

1 PACKAGE OR 3 TO 4 CHICKEN BREASTS

3 LARGE SHALLOTS (USE YELLOW ONION FOR SUB),PEELED & SLICED

1/3 CUP BALSAMIC VINEGAR

1/4 CUP EXTRA VIRGIN OLIVE OIL

1/2 CUP WATER

1/4 CUP SOY SAUCE (BRAGGS IS BEST)

1/2-1 CUP VEGETABLE BROTH (DEPENDING ON HOW MUCH JUICE YOU WANT LEFTOVER)

3 CLOVES GARLIC, MINCED

2 SPRIGS ROSEMARY

2 TBSP HONEY

1. PLACE SHALLOTS IN BAKING DISH.

2. LAY CHICKEN IN CENTER OF DISH

3. MIX BALSAMIC, OIL, GARLIC, WATER, SOY SAUCE, HONEY & VEGETABLE BROTH IN A BOWL

4. POUR OVER CHICKEN & SHALLOTS

5. TOP WITH ROSEMARY SPRIGS (LEAVE WHOLE)

BAKE AT 450 DEGREES F FOR 25 MINUTES OR UNTIL CHICKEN IS DONE.

WHILE THE CHICKEN IS BAKING TAKE: 

3 RED POTATOES

1 HEAD CAULIFLOWER

3 CLOVES GARLIC

1 TBSP OLIVE OIL

1. 3 RED POTATOES AND SLICE THEM & PLACE IN A LARGE COLD POT  OF WATER. BOIL FOR 10-15 MINUTES OR UNTIL MASH WORTHY.

2.COARSELY CHOP A HEAD OF CAULIFLOWER AND ADD TO POTATOES 10 MINUTES AFTER POTATOES GO IN.

3. DRAIN WATER RESERVING A CUP OR 2 FOR PUREE.

4. USING A PROCESSOR, BLEND THE POTATOES AND CAULIFLOWER WITH 3 CLOVES GARLIC UNTIL CHUNKY. TOSS WITH A TBSP OLIVE OIL AND LET WARM IN SAME POT.

FINALLY CABBAGE SALAD:

1/2 HEAD CABBAGE. (YOU CAN DO ALL GREEN OR HALF AND HALF PURPLE)

1/4 CUP APPLE CIDER VINEGAR

2 TBSP OLIVE OIL

1 TSP HONEY

1/4 CUP CHOPPED CILANTRO

1/4 CUP TOASTED CHOPPED ALMONDS

1 TBSP FRESH CHOPPED GINGER

HANDFUL OR RAISINS OR CURRANTS (OPTIONAL)

1. SLICE CABBAGE FOR SALAD EATING (THIN)

2. MIX VINEGAR, HONEY, OIL CILANTRO AND GINGER IN BOWL

3. TOSS INTO SALAD

4. TOP WITH SLICED ALMONDS AND OPTIONAL HANDFUL OF RAISINS OR CURRANTS.

AND DESSERT: CAN BE MADE WELL AHEAD OF TIME

1 CUP QUINOA

1 JAR PEACH PRESERVES OR THE FRUIT OF YOUR LIKING (MAKE SURE IT IS ONLY FRUIT JUICE SWEETENED, FRESH AS POSSIBLE)

1/2 CUP CHOPPED TOASTED NUTS (WE USED ALMONDS, BUT WALNUTS OR PECANS WORK TOO)

1/2 CUP DRIED CURRANTS OR RAISINS

CINNAMON FOR DUSTING

1. COOK QUINOA ACCORDING TO DIRECTIONS.

2. PRESS QUINOA INTO BOTTOM OF GREASED SPRINGFORM PAN

3. CHILL FOR 45-1 HR

4. TAKE SPRINGFORM OFF AND SPRED WITH PRESERVES

5. PRESS ALMOND AND CURRANTS INTO THE TOP

6. DUST WIH CINNAMON AND SERVE.

I NOTICED THIS IS CRUMBLY BECAUSE IT IS QUINOA AND IT DOES NOT HAVE FAT IN IT. WE STILL LOVED IT AS A GREAT ALTERNATIVE AND FUN WAY TO ENJOY SOME DESSERT.