Friday, October 1, 2010
Sunday, July 11, 2010
10 July
So I plan on a major change in Aug for 1 year............it will not include pictures like this.
Sunday, July 4, 2010
its the fourth eat and enjoy life......
Well it is official I am going to be creating my own "box" if you will. I have been trying to make it work on base. Not really working out. Mostly due to my time restraints an my need to hop from on piece of gear to another. However I will say the people at the base pool are awesome. I have been swinging kettlebells and burpees with not one single issue.
well people like photo so enjoy the good tasting food I ate last night... later Pat
Wednesday, February 17, 2010
17 Feb 10
Well good evening, after much frustration this evening. I turned to the one thing I can usually figure out. Cooking. It might strike you odd but I am an paleolithic eatter: Paleo is a simple dietary lifestyle that is based on foods being either in or out. In are the Paleolithic Era foods that we ate prior to agriculture and animal husbandry (meat, fish, shellfish, eggs, tree nuts, vegetables, roots, root tubers, fruit, berries, mushrooms, etc.). Out are Neolithic Era foods that result from agriculture or animal husbandry (grains, dairy, beans/legumes, potatoes, sugar and fake foods)
That being said typically people work on a 90:10 ratio. 90 percent of the time you eat paleo, 10 percent you don't ( beer, mistakes in food ordering..cheat meals and etc)
So I thought I would share a favorite recipe of mine with you all.
Indian Stuffed Peppers
----------------------
2 red and 2 green peppers (large)
5 Tbsp olive oil
1 onion, finely chopped
2 tsp ground coriander
1 tsp ground cumin
1/2 tsp cayenne pepper (or to taste)
12 oz ground beef
1 can (400 gr) tomatoes, keep the liquid salt
Heat 3 Tbsp of oil in a frying pan, fry the onion until golden.
Add spices and cook 2 minutes. Add the ground beef and cook well
. Add the salt and cook a minute. Cut the top of each pepper, remove the seeds and the ribs inside. Fill them with the beef mixture. Select a large sauce pan, big enough to fit the four peppers standing up.
Put the last 2 Tbsp of oil in the pot, fit the peppers,
add the tomatoes around and pour the tomato juice into each pepper.
Cover the pot, bring to boil and simmer for 40 minutes.
approxmently 7 minutes left....
ltr Pat
Sunday, January 31, 2010
31Jan2010
Monday
Casual Joe ----------
Brown and crumble some ground beef with chopped onions and garlic (about an onion to a pound or a bit more of beef.) Pour off the excess grease,stir in a package of chopped spinach, cooked and well drained. Then stir in 3 or 4 beaten eggs, and stir until eggs are set. I don't even like spinach and I love this dish!
Tuesday
Sausage Chicken Thighs----------------------
1/2 pound sweet Italian sausage
2 pounds chicken thighs
1/4 tsp. pepper1 medium chopped onion
2 garlic cloves, minced
1/2 tsp. rosemary
3/4 cup chicken broth
Prick sausage all over with a fork, and cook in large skillet over medium heat until browned and cooked through, about 15 minutes. Remove from pan, and drain on paper towels. Sprinkle chicken with pepper, cook until browned on both sides, about 8 minutes. Remove chicken from pan. Then add onion and cook until tender, 5 minutes or so. Stir in garlic and rosemary, add broth. Cut the sausage into thirds, and put both the sausage and the chicken back into the pan. Simmer, covered, for 25-30 minutes.
Wednesday
Chuck Steak Pizza Iola---------------------
1 beef chuck steak, cut 1 inch thick,
1 1/2 to 2 pounds
1 small onion, chopped
1 14 oz can Italian peeled tomatoes, drained and chopped
1 Tbsp chopped fresh oregano or
1 tsp dried
2 garlic cloves, chopped pinch of hot pepper flakes
2 Tbsp olive oil
Preheat oven to 350F. Place steak in a shallow glass baking dish withplenty of space around the meat. In a bowl, combine all other ingredients.Spread over top of steak. Bake steak uncovered 45 minutes to 1 hour, oruntil tender. Slice steak and serve with sauce from pan.
From _365 Easy Italian Recipes_ by Rick Manzullo O'Connell
Thursday: Left over’s
Friday
Italian Chicken---------------
2 tbsp olive oil
2 tbsp lemon juice
1 clove garlic, crushed
1/4 tsp dried oregano
1/8 tsp pepper
Mix all in a shallow di
sh. Add 4 pieces of chicken, turning to coat well.Cover and refrigerate for 8-12 hours, remember to turn it overoccasionally. One hour before serving, heat oven to 450F. Line a bakingsheet with foil, and put chicken on. Put pan in oven, reduce heat to 325F.Bake 35-45 minutes.
From JoAnn
Casual Joe ----------
Brown and crumble some ground beef with chopped onions and garlic (about an onion to a pound or a bit more of beef.) Pour off the excess grease,stir in a package of chopped spinach, cooked and well drained. Then stir in 3 or 4 beaten eggs, and stir until eggs are set. I don't even like spinach and I love this dish!
Tuesday
Sausage Chicken Thighs----------------------
1/2 pound sweet Italian sausage
2 pounds chicken thighs
1/4 tsp. pepper1 medium chopped onion
2 garlic cloves, minced
1/2 tsp. rosemary
3/4 cup chicken broth
Prick sausage all over with a fork, and cook in large skillet over medium heat until browned and cooked through, about 15 minutes. Remove from pan, and drain on paper towels. Sprinkle chicken with pepper, cook until browned on both sides, about 8 minutes. Remove chicken from pan. Then add onion and cook until tender, 5 minutes or so. Stir in garlic and rosemary, add broth. Cut the sausage into thirds, and put both the sausage and the chicken back into the pan. Simmer, covered, for 25-30 minutes.
Wednesday
Chuck Steak Pizza Iola---------------------
1 beef chuck steak, cut 1 inch thick,
1 1/2 to 2 pounds
1 small onion, chopped
1 14 oz can Italian peeled tomatoes, drained and chopped
1 Tbsp chopped fresh oregano or
1 tsp dried
2 garlic cloves, chopped pinch of hot pepper flakes
2 Tbsp olive oil
Preheat oven to 350F. Place steak in a shallow glass baking dish withplenty of space around the meat. In a bowl, combine all other ingredients.Spread over top of steak. Bake steak uncovered 45 minutes to 1 hour, oruntil tender. Slice steak and serve with sauce from pan.
From _365 Easy Italian Recipes_ by Rick Manzullo O'Connell
Thursday: Left over’s
Friday
Italian Chicken---------------
2 tbsp olive oil
2 tbsp lemon juice
1 clove garlic, crushed
1/4 tsp dried oregano
1/8 tsp pepper
Mix all in a shallow di
sh. Add 4 pieces of chicken, turning to coat well.Cover and refrigerate for 8-12 hours, remember to turn it overoccasionally. One hour before serving, heat oven to 450F. Line a bakingsheet with foil, and put chicken on. Put pan in oven, reduce heat to 325F.Bake 35-45 minutes.
From JoAnn
Friday, January 22, 2010
22 Jan
Dinner time Fun:
4 Blocks
Ingredients:
4oz Pork Tenderloin
2 Cups Fresh Zucchini
3 Cups Fresh Broccoli
3 Cups Raw Spinach
½ Red onion sliced
1 tomato sliced
1 Tsp Oil & Vinegar Dressing
Instructions: Spray large non-stick skillet with cooking spray and slowly cook the pork loin until cooked through and no longer pink. In a separate skillet sauté the zucchini over medium low heat for 8-10 minutes or until soft and slightly browned. Steam broccoli until softened and no longer crunchy approx 20 minutes. Place all on dinner plate and serve with salad.Prepare the salad by putting 3 cups spinach on salad plate, place tomato and onion over spinach and dress with oil & vinegar dressing.
Enjoy..........
4 Blocks
Ingredients:
4oz Pork Tenderloin
2 Cups Fresh Zucchini
3 Cups Fresh Broccoli
3 Cups Raw Spinach
½ Red onion sliced
1 tomato sliced
1 Tsp Oil & Vinegar Dressing
Instructions: Spray large non-stick skillet with cooking spray and slowly cook the pork loin until cooked through and no longer pink. In a separate skillet sauté the zucchini over medium low heat for 8-10 minutes or until soft and slightly browned. Steam broccoli until softened and no longer crunchy approx 20 minutes. Place all on dinner plate and serve with salad.Prepare the salad by putting 3 cups spinach on salad plate, place tomato and onion over spinach and dress with oil & vinegar dressing.
Enjoy..........
Wednesday, January 20, 2010
Welcome Boot campers 20 Jan 2010
So lets talk breifly what this means for you.
1 block of Protien = 7 grams
1 block of Carb = 9 grams
1 block of Fat = 1.5 grams
By applying the above rules. We can figure out the zone block for this Healthy Choice meal: Mesquite Beef W/Bbq Sauce, Roasted Red Potatoes, and Corn,Carrot Pea Medley, Frozen Meal
We see a very unbalanced meal, it doesn't meet the basic guidlines for a good zone meal. It fall short in every catergory. Not to mention it is approxmently 53% carb. Bad choice overall. I would be willing to predict a sleepy feeling after eating and the inability to concenrate. So what is a good Lunch meal?? well how about this 3 block choice:
Deli sandwich style
1 slice of bread ( more grain better....however I am a non bread person)
1 0z of cheese ( thats approx one slice)
1/2 tsp of mayo
3 oz of lean sandwich meat ( roast beef is really good....smoked turked is second in my book)
3 almonds 3 peanuts
1/2 apple or orange
For those going wow that looks like a normal lunch..... I would suggest you weigh that 3 oz of meat, I am fairly sure your skimmping yourself. Shoot over to target or the wally-world and get a digitil scale ( should only run you 20 bucks.... I have had my $20.00 version for approx 2 yrs) It will help tremendously. Well enjoy I hope to see you at the Compound.
Well hello there for joining me on the "net". I am not a computer person so this is an undertaking alone. So first off most are here for Food info. So let me help you a bit. Right side of the screen is a bunch of links. CF journal 21 is clickable and you can download it right from there. Great base line resource. The Zone is a great place to get pre-made block recipes. So enough of that here is a copy of the CF-21. An below will be another clickable link for you to follow.
1 block of Protien = 7 grams
1 block of Carb = 9 grams
1 block of Fat = 1.5 grams
By applying the above rules. We can figure out the zone block for this Healthy Choice meal: Mesquite Beef W/Bbq Sauce, Roasted Red Potatoes, and Corn,Carrot Pea Medley, Frozen Meal
We see a very unbalanced meal, it doesn't meet the basic guidlines for a good zone meal. It fall short in every catergory. Not to mention it is approxmently 53% carb. Bad choice overall. I would be willing to predict a sleepy feeling after eating and the inability to concenrate. So what is a good Lunch meal?? well how about this 3 block choice:
Deli sandwich style
1 slice of bread ( more grain better....however I am a non bread person)
1 0z of cheese ( thats approx one slice)
1/2 tsp of mayo
3 oz of lean sandwich meat ( roast beef is really good....smoked turked is second in my book)
3 almonds 3 peanuts
1/2 apple or orange
For those going wow that looks like a normal lunch..... I would suggest you weigh that 3 oz of meat, I am fairly sure your skimmping yourself. Shoot over to target or the wally-world and get a digitil scale ( should only run you 20 bucks.... I have had my $20.00 version for approx 2 yrs) It will help tremendously. Well enjoy I hope to see you at the Compound.
Well hello there for joining me on the "net". I am not a computer person so this is an undertaking alone. So first off most are here for Food info. So let me help you a bit. Right side of the screen is a bunch of links. CF journal 21 is clickable and you can download it right from there. Great base line resource. The Zone is a great place to get pre-made block recipes. So enough of that here is a copy of the CF-21. An below will be another clickable link for you to follow.
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