The first recipe!

Hello again all, I've got a little more thought to provide for you before the "Paleo Challenge" kicks off at CF7C June First.

Andrea Rice, Crossfit Seven Cities Associate, has shared some valuable insight on the changes resulting from a Paleo Dietary Lifestyle. Her words ring true and may help out during the first few days of your journey. 

So, check it out, hope you like it.  And Thanks for your input Andrea!

After the discussion, I have posted my first recipe...

"I know; you weren’t raised Paleo"

"So, my goal was lofty; ninety days of Paleo. It is the end of week one and here is what I have learned. If you take the time to learn about Paleo and you stick to it, you will feel better and look better. Of that, there is no doubt.

I stumbled from time to time, but I tried my best to stick to the Paleo diet. My husband has been doing it for several months and he makes it look effortless. This is what I have learned. When you start the Paleo diet you become very aware of everything that you are consuming and suddenly realize that you consume a lot of sugar. This awareness is probably the most important thing that I will take with me from this week. We grow up eating carbs and candy and think nothing of it. We never even stop to think about how much sugar is in that Grande Mocha coffee. Take it away, and you suddenly realize how much sugar you consume in a week. I used to think nothing of going out and ordering a burger and fries. After all, this is what I was raised on. Very few fruits and vegetables were consumed at my dinner table growing up. How many fruits and vegetables did you or your children consume this week? Don't we want better for our children?

I am thin, so this “challenge” was not about losing weight, but about being healthier and stronger. I did lose weight, however, it is hard not to. This diet requires you to consume a higher quantity of food in order to get your required daily caloric intake. Good news, eat as much as you want and still lose weight. You just have to eat the right kinds of foods. It is not about cutting calories. It is about taking in clean, healthy foods. After eating a Paleo diet, counting calories seems silly. Who cares if you consumed the “right” amount of calories if those calories came from pastas, breads and cookies. Our bodies need nutrients; many and varied.

I cannot say that I will be one of those people that adhere to a strict Paleo diet, but I will definitely have Paleo days and I will eat much more “clean.” I assure you that if you do the Paleo diet for just one week, even if you falter here and there, your mindset about food and what you consume will change. You will not want to go back to your “old ways” of mindlessly eating your meals. You will now put thought into what goes in your body. You really are what you eat. If you want to look great and feel great, try Paleo. What do you have to lose, besides some unwanted pounds?

Andrea"

AWESOME!  And thanks again for your thoughts.

Now, here's a recipe I put together and it came out Really Delicious!

Spaghetti Squash and Meatballs With a Mushroom Marinara

An easy preparation, and excellent flavor combinations.

Ingredients -

1 Spaghetti Squash:  They are yellow, almost shaped like a football with rounded ends. Generally the  same size. 

To prepare it, I poke some fork holes around it so it doesn't explode while cooking in the oven.  Cooked alone, you would bake it whole in a shallow pan at 350 degrees for one hour; remove from oven, let cool a bit.

Slice in half length-wise, clean out the pulp with a spoon(discard this); TAKE A FORK AND SCRAPE THE INSIDES OF THE SQUASH, YOU WILL SEE "VERMICELLI" TYPE STRANDS FORM.

Tastes like yellow squash, so it will blend well with any other item.

NOTE: FOR THIS DISH, I COOKED BOTH THE MEATBALLS AND SQUASH TOGETHER, JUST LET THE SQUASH STAY IN THE OVEN LONGER.  SEE BELOW IN THE MEATBALL DIRECTIONS...

Meatballs:

1lb       hamburger (I used 73%; YAY FAT!)

1lb      Ground Chicken

1/2     Bell Pepper, any color Finely DICED

1/2     Onion, Finely DICED

3 cloves Garlic, Minced or Finely Diced

1 TBS   Dried Basil Leaves

1 TBS   Dried Rosemary

1 t        Black Pepper

1 egg

2 TBS Flax Seed Meal (Optional, just extra binder)

1 pinch of Nutmeg (trust me on this; careful though, just a small pinch will do)

1 TBS cooking oil of your choice

-Saute the Pepper, onion, garlic, herbs and pepper over medium heat until JUST BARELY TENDER,  Let Cool for a few minutes.  Make sure to rub the herbs with your hands to break them down and release the FLAVOR before you add them to the mix.  Smells awesome!   In a LARGE Bowl, add all the ingredients, Mix everything together; The best way to get everything mixed up right is to use your hands and KNEAD AWAY!  Once mixed, Let this sit covered in the 'fridge for at least 20 minutes to let the flavors blend.  Pull the mixture out and Start to roll them up

I made 16 Slightly-Mutant Golf Ball Sized Meatballs, fit on a large shallow pan.

Pre-Heat Oven to 350 degrees;   Add the squash for 1 Hour, Cook the meatballs for 25-30 minutes.

Remove the meatballs from the oven, drain the fat, place the meatballs in the marinara and let cook for about 20 minutes on LOW heat. 

The MARINARA!

2 celery stalks, chopped (you can even use the celery leaves, trust me)

3 carrots , diced

1/2 onion, chopped

1/2 Bell Pepper, any color

5 cloves garlic, diced

1 to 2 cups chopped mushrooms (really, as many as you want; I used baby bellas)

1 TBS Dried Oregano, or about 3 TBS fresh chopped

1 TBS Dried Rosemary, or about 2 TBS fresh, chopped FINE

1 t Black pepper

1 pinch red pepper (to taste)

ONE 28 oz can of plum tomatoes (or whatever you like, any kind - crushed, whole, diced)

(Mine had 180 g of sodium in it, so be aware of that.)

Two 14.5 oz cans REDUCED SODIUM DICED Tomatoes (15g sodium each)

- OR IF YOU HAVE FRESH, 8-10 RIPE TOMATOES, CHOPPED!

IN A LARGE POT, HEAT THE RED PEPPER IN THE COOKING OIL AS THE PAN GETS HOT.  SAUTE THE CELERY, CARROTS, ONION AND PEPPER  OVER MEDIUM HEAT FOR ABOUT 1 MINUTE.  ADD THE MUSHROOMS AND COOK FOR 2-3 MORE MINUTES.  ADD THE GARLIC, HERBS (RUBBED, OF COURSE) AND PEPPER, STIR AROUND UNTIL THE GARLIC JUST STARTS TO GET TENDER.

YOU'LL KNOW BY THE SMELL WHEN IT'S READY!  ADD THE TOMATOES, STIR; BRING TO A LIGHT BOIL, STIR REGULARY;  REDUCE TO LOW, COVER THE POT;  SIMMER FOR AT LEAST 20 MINUTES AND UP TO 30 MINUTES, STIR REGULARLY.

ADD THE MEATBALLS WHEN THEY ARE DONE, THEN LET THE SAUCE/MEAT COMBO COOL AND REST FOR A WHILE, THIS REALLY BLENDS THE FLAVORS.

Put about a cup of shredded spaghetti squash on a plate or bowl, add 3 or four meatballs, cover with marinara and enjoy!

Hope you find this recipe useful and TASTY!  Also, let me know how tough it is the get this recipe off of the page; as I said before, this is an EVOLUTIONAL TOOL!

EE

The learning continues...

Hey all, I'm back, and thanks for all the views and replies to my first missive.  I hope you continue to find value in my postings, and maybe a little more knowledge.  Okay so:

I'm going on a 7 day straight work "Binge" so I decided to cook all my main meals for the week in one day.  This should free up time for valuable things like the workout, life and most importantly SLEEP!  And as I have been preparing my dinners, I have come to the realization that this Paleo thing really is BOUNDLESS in terms of flavor, variety and AFFORDABILITY.  Going through all the various menus, it has become apparent that most (almost all) recipes are based on the same content as "Traditional" cookbooks, only there is no SALT, SUGAR, DAIRY or STARCHES.  EASY STUFF!

This "Epiphany" of sorts led to further foodie questions like, "How, then, can I maximize the FLAVOR combinations of these dishes"  and, "How can I make my menu affordable enough for one who may be limited in their budget?"

First - FLAVOR!  Any food has to have some balance for folks in order to keep a desire to eat that food again.  I have found that these CORE ITEMS in my pantry go a long way in providing that balance.  Start with these, then adjust as your recipes/personal tastes go.:

Garlic Powder       Onion Powder       Celery Seed       Black Pepper      White pepper
Cumin                   Coriander               Paprika              Chili Powder      Red Pepper
Basil                      Rosemary              Thyme               Sage                     Parsley
Cilantro                 Tarragon                Oregano
(Totally extra - Saffron and Curry powder)

In one combination or another, all of these ingredients form the basis for ANY Regional Cuisine!
For instance, in Italian-style fare you would use the top row with a combo of Basil,Rosemary, Parsley, Red pepper, and Oregano.
Southwestern - Top row, with Cumin,Coriander, Chili Powder, Cilantro, Sage
Cajun - Top Row and pretty much everything else EXCEPT for the Basil and Cilantro and Sage
One More For Now - Mexican- Top Row, Second Row, Cilantro and Oregano.
There are many more variations, but these seem to be the favorite of many a folk.  If you have a particular cuisine that you love, see if these Core Items fit.

Okay, TRICKS OF THE TRADE!
When you are making a dish, there is generally an "Aromatic" vegetable that assists in making the plate "whole" and completes the thing.  Aromatics are - Onions, Peppers, celery, carrots, GARLIC.  These form the basis of most sauces and fillings for meats.

The aromatic nature of these is that when they cook a little bit, their flavors INTENSIFY and lend that needed balance.  So Here's How It Works:

You heat your AROMATICS And your CORE ITEMS for that particular cuisine over Medium Heat, with a LITTLE oil, until the Aromatics get JUST SLIGHTLY TENDER, NOT OVER-COOKED.  LET THEM COOL FOR A BIT. This totally increases the flavor level and achieves the balance!

Then you can add the Core to you meats for filling or making meatballs/loaves, etc., or this becomes the basis for your sauces.

THAT'S IT!  With this knowledge you will become a food Wizard without the help of salt!  Then, If you choose at some particular time to incorporate salt, the foundation remains the same; only use Kosher or Sea Salts, and SPARINGLY!

Now, let's talk a bit about affordability.  This is the basic tenet:

BUY SEASONAL, BUY LOCAL, LESS-EXPENSIVE CUTS OF MEAT ARE OKAY.

We all want to shop at the local "Fresh Market" and buy the Best(most expensive) items, create that perfect dish, but sometimes after a Big unforeseen Bill or a shortened paycheck, we have to really pay attention to that food budget.

So, based on how I survived when a was just a poor young lad, here's what I say about that:

Most Grocery stores offer good deals on different meats at various times.  Even if they are cheaper cuts, they fall within our guidelines.  Pay attention to these deals in you local paper.  Buy just what you need for that week and remember, one cut can sometimes make two or three meals.

If you can get to a farmer's Market or local farmstand, BUY YOUR VEGGIES THERE!  The foods are generally seasonal, and the prices are lower because of the middle-man removal.

IF YOU DON'T WANT THE EXRAVAGANT, EVERY DIFFERENT MEAL FOR A THIRTY DAY PLAN, THEN GO WITH WHAT YOU LIKE.

And Conversely, If you can and want to buy the Free-Range hen, or brussels sprouts imported from Belgium, COOL!

Now, some things that I have not been able to find inexpensive are  Almond meal/Flour (ouch!), Almond butter or nut butters like that, Flaxseed meal, and the nutty oils.  If any body has any leads on discounts for this stuff please let us all Know!

Okay, enough of me for now.  I'll be back Wednesday for an update on thee cool stuff I made today, and A recipe or two(maybe) if my stuff is good enough.

Thanks again for your attention; SEE YOU AT THE GYM!

Welcome to my first B-log!

Hello, and welcome!  Let's start with the most important fact that my pages will focus on-
WE GOTTA EAT!
Most of the folks who will view this already understand the importance of proper "Food Intake" and how it affects perfomance in both exercise and daily living.  My aim is to provide some insight into various nutritional views, hopefully giving some sense in how you, whoever you may be, create your personal diet.  Second fact -
I LOVE GOOD FOOD!
When you see me use the term diet, I am talking about a whole nutritional outlook, not a "Fad" (ie., the Grapefruit diet, or the Cabbage soup diet).  While the fads may work for a short period of time, they really won't be sustainable for a Life Change; besides, have you ever smelled anyone who has been on the cabbage/garlic diet for more that a week?  I tried it about fifteen years ago, and I was RIPE!  I almost changed my name to "Kim-Chee". 

So, let's get rolling on our journey through Food intake, taste and hopefully elightenment on foods that work for you.  My blogs will primarily focus on outlooks related to CROSSFIT TRAINING and active lifestyles, BUT this is a WORK IN PROGRESS and I am sure there will be an evolution of sorts.

I WELCOME YOUR FEEDBACK, ENJOY THE PAGE, LET'S GET IT ON!

CrossFit Seven Cities, based in Portsmouth, VA is about to do a "Paleo Challenge" for its members.  The Paleo diet seems to provide the best results for cross-fitters; however there are other dietary methods which have seemed to work for advanced fitness people.  We will look at those at a later time.

Basically, if you google the Paleo Diet, you will find a PLETHORA of info - many of the recipe pages have varying degrees of acceptability with "Forbidden" items so I found it interesting in determining what my Paleo Path would be.  I think we need to get to the BASIC tenets of PALEO EATING, so I provided some links and exerpts of what I found.  After this I'll be starting us on our journey:


http://en.wikipedia.org/wiki/Paleolithic_diet
First popularized in the mid 1970s by gastroenterologist Walter L. Voegtlin, this nutritional concept has been promoted and adapted by a number of authors and researchers in several books and academic journals. A common theme in evolutionary medicine, Paleolithic nutrition is based on the premise that modern humans are genetically adapted to the diet of their Paleolithic ancestors and that human genetics have scarcely changed since the dawn of agriculture, and therefore that an ideal diet for human health and well-being is one that resembles this ancestral diet. Proponents of this diet argue that modern human populations subsisting on traditional diets allegedly similar to those of Paleolithic hunter-gatherers are largely free of diseases of affluence,^[11][12] and that two small prospective studies of the Paleolithic diet in humans have shown some positive health outcomes.  Supporters point to several potentially therapeutic nutritional characteristics of allegedly preagricultural diets.

http://paleodiet.com/
This link provides MANY LINKS to various books, recipes and Theories regarding the paleo Diet.  Hours and Hours of research material here

http://www.earth360.com/diet_paleodiet_balzer.html
This is an excerpt from Dr. Ben Balzer, quoted from "Bill's Excellent Blog"

The essentials of the Paleolithic Diet are:

Eat none of the following:

· Grains- including bread, pasta, noodles

· Beans- including string beans, kidney beans, lentils, peanuts, snow-peas and peas

· Potatoes

· Dairy products

· Sugar

· Salt

Eat the following:

· Meat, chicken and fish

· Eggs

· Fruit

· Vegetables (especially root vegetables, but definitely not including potatoes or sweet potatoes)

· Nuts, eg. walnuts, brazil nuts, macadamia, almond. Do not eat peanuts (a bean) or cashews (a family of their own)

· Berries- strawberries, blueberries, raspberries etc.

Try to increase your intake of:

· Root vegetables- carrots, turnips, parsnips, rutabagas, Swedes

· Organ meats- liver and kidneys (I accept that many people find these unpalatable and won’t eat them)

Expect some minor tuning problems- don’t worry, you can deal with them:

· It will take some time for your body to adjust to the changes after all these years. There is a huge surge in your vitamin intake. There is a huge decrease in your toxin intake.

· Start with breakfast for few days, as this is the easiest place to start as most people eat it at home, and it tends to be the least Paleolithic meal of the standard 3. For weight loss you will eventually need to reduce your carbohydrate intake, but ignore this initially as most people have high carb intakes and this can continue for the first few days that you are on this diet. If you reduce too quickly then you may fell unwell. Then move on to lunch or dinner for a few days and then to all 3 meals. If you work, you will often find it easier to take your lunch to work.

· Keep reading more about the diet- and read it again. Remember, there are many dietary myths that will need to be unlearned. Particularly, please read the section on fats several times. Knowledge on fats has exploded over the last decade and there is a realization in mainstream nutrition that omega 3 fats are critical to good health. It is very important to ensure that you have an adequate intake of these. The low fat diet craze of the 90’s was well intentioned but many people "threw out the baby with the bath-water"- most people reduced omega 3 fat intake as well as other fats, and sometimes even increased omega 6 fats. There is now a realization that the low fat diet theory of the 90’s doesn’t often work (it has about a 6% success rate like most other diets) and that the vast majority of the Western population need to increase their omega 3 intake and decrease their omega 6 intake. Even if you don’t end up on a Paleolithic Diet, you will benefit from a better appreciation of fats.

All I've got to say is YAY FATS!!!

The CF7C Paleo Challenge starts June first, and I have shopping list I would like to provide you if you happen to need one; it is in .pdf format and I can't seem to post it on this page - If you would like it send me an email to clanestes61@gmail.com .

Thanks for visiting my page, I think this will be fun...