30 DEC

Have fun eat well for soon we diet....

22 Dec

Important beer facts

21 Dec

Paleo Brands new website check it out at:

http://paleobrands.com/

Day two of the 7 day meal planner

Breakfast: Yogurt and Fruit
Ingredients

1 ounce lean Canadian bacon (substitute 3 turkey bacon strips or 2 soy sausage links)

½ cup fresh blueberries, rinsed and drained

4 teaspoons slivered almonds

1 ½ cups plain low-fat yogurt

Instructions: Prepare bacon or soy patties, following package instructions. Stir fruit and nuts into yogurt, and serve with bacon or links on the side.

Lunch: Tuna Salad
Ingredients

4 ounces albacore tuna packed in water, drained

¼ cup celery, washed, dried, and coarsely chopped

4 teaspoons olive oil-and-vinegar dressing*1 or 2 lettuce leaves, washed and dried

1 orange, sectioned

1 cup blueberries, rinsed and drained

Instructions: Mix tuna with celery and stir in dressing. Prepare a bed of the lettuce, and top with tuna mixture. Mix orange sections with berries and serve for dessert.

*Zone oil-and-vinegar dressing for this meal contains

1 1/3 teaspoons olive oil and 2 teaspoons vinegar.

Extra vinegar may be added to taste.

Dinner: Foiled Flounder with Green Beans
Ingredients

vegetable spray

6 ounces boneless flounder fillet (substitute mild, flaky fish of your choice)

2 tablespoons yellow onion, peeled and chopped

sprinkling of Parmesan cheese

¼ teaspoon freshly ground pepper, or to taste squirt lemon juice

3 cups fresh green beans, washed, ends removed, and halved

4 teaspoons almonds slivered

For Dessert 2 plums

Instructions: Preheat oven to 425 degrees. Tear off an 18-inch-by-12-inch piece of foil. Spray the center lightly with vegetable spray, and place fish in the center of the foil. Top with onion and sprinkle with cheese, pepper, and lemon juice. Fold foil loosely over fish, leaving ample space for air. Carefully turn up and seal the ends and the middle so that juices won’t leak out. Bake in the preheated oven 18 minutes. Meanwhile, steam the green beans: in a large pot fitted with a steaming basket, bring 1 inch water to boil. Add beans to the basket and steam until crisp-tender, 10 minutes. Drain, place in serving bowl, and fold almonds. When fish is done, carefully open foil to prevent steam burns, and remove to a plate. Serve with green beans. Serve pineapple for dessert.

13 Dec

Another great article by crossfit impulse. Check it out

http://crossfitimpulse.com/nutritional-first-steps/

Week of Zone meals

day one

Breakfast: Fruit Salad

1 cup low-fat cottage cheese

1 cup fresh or reduced-sugar canned pineapple,

cubed1 cup reduced-sugar canned mandarin oranges, drained

4 macadamia nuts, crushed
Instructions: Place cottage cheese in a bowl. Fold in pineapple, oranges, and nuts.

Lunch: Chef’s Salad
1 cup green-leaf lettuce (substitute lettuce of your choice), washed, dried, and torn into large pieces

½ cup chickpeas, drained, and rinsed

½ cup button mushrooms, washed dried, and coarsely chopped

½ cup celery, washed, dried, and coarsely chopped

4 teaspoons olive oil-and-vinegar dressing

*3 ounces deli-style turkey breast, cut into strips

1 ½ ounces deli-style ham, cut into strips

1 ounce reduced-fat Swiss cheese (substitute any reduced-fat cheese), julienned

For Dessert 1 medium apple
Instructions: Toss lettuce with chickpeas, mushrooms, and celery. Dress, toss, and add meat and cheese. Serve apple for dessert.
*Zone oil-and-vinegar dressing for this meal contains 1 1/3 teaspoons olive oil and 2 teaspoons vinegar. Extra vinegar may be added to taste.

Dinner: Ginger Chicken
1 1/3 teaspoons olive oil

4 ounces boneless, skinless chicken breast, cut lengthwise into thin strips

2 cups broccoli florets, washed

1 ½ cups snow peas, washed

¾ cup yellow onion, peeled and chopped

1 teaspoon fresh ginger, grated

For Dessert1 cup seedless grapes

Instructions: In a wok or large nonstick pan, heat oil over medium-high heat. Add chicken and sauté, turning frequently, until lightly browned, about 5 minutes. Add broccoli, snow peas, onion, ginger, and ¼ cup water. Continue cooking, stirring often, until the chicken is done, water is reduced to a glaze, and vegetables are tender, about 20 minutes. If the pan dries out during cooking, add water in tablespoon increments to keep moist. Serve grapes for dessert.

04 Dec

Monday Chicken Breasts Piquant-----------------------

3/4 cup chicken stock or broth or bouillon

juice of 1 lemon

1 clove garlic, crushed

1/8 tsp. pepper

1/2 tsp. dried onion

1 tsp. paprika

2 chicken breasts,

split Combine first 7 ingredients in skillet and bring to a boil. Add chicken,cover and simmer 15 minutes. Turn chicken over, and simmer 15 minuteslonger, or until tender. Sprinkle with parsley.From: Joanne Taylor in "3 Rivers Cookbook II"


Tuesday
Bacony Chicken Thighs---------------------

2 pounds chicken thighs

1/4 pound bacon

1 cup chicken broth

Cut bacon into 1" pieces. Cook in iron skillet till done. Remove bacon to drain. In same skillet over medium heat, cook the chicken in the bacon fatuntil brown on all sides, about 10 minutes. Spoon out the bacon grease.Pour in the broth, heat to boil, reduce heat to low, cover and simmer 20-30minutes, until chicken is fork tender. Throw bacon back in, and you're done.From: JoAnn

Wednesday Grilled Pork Chops (must do ahead)-----------------------------------

1/4 cup fresh lemon juice

2 Tbsp olive oil

3 garlic cloves, minced

1/4 tsp. ground thyme

1/4 tsp. dried oregano

1/4 tsp. black pepper

6 pork chops, 1 inch thick

In a shallow dish, blend all ingredients, except meat. Add pork chops.Cover and chill 12 hours or overnight, turning meat occasionally. To serve,remove meat from marinade. Grill over hot coals 15-20 minutes per side oruntil done. Baste chops with marinade during grilling._

Thursday Left overs

Friday

Rumanian Steak
Ingredients:
Marinade Ingredients:
3 each garlic cloves, minced
3 tsp kosher or sea salt
2 T paprika (mild Hungarian preferred)
1 tsp dried oregano (or 1 T fresh)
2 tsp ground cumin
2 tsp fresh cracked black pepper
1/4 cup extra virgin olive oil
3/4 cup red wine of choice (cabernet sauvignon is preferred)
juice of 1 lemon
Basic Ingredients:
1 each 1-2 pound lean flank steak
2 each small eggplants (Japanese eggplant)2 each zucchini
4 each portabella mushrooms
1/4 cup balsamic vinegar
2 cups low fat or nonfat plain yogurt (strained)
2 T chopped fresh dill (or 2 tsp dried dill)
1/2 cup cucumber, chopped
1 T lemon
1 each garlic clove, minced
1/4 cup chopped fresh mint
1/4 cup chopped onion
2 each cantaloupe
Directions:
· Make basic marinade by combining all ingredients.
· Take flank steak and marinade in 3/4 cup of marinade for 2-4 hours (reserve 1/4 cup for veggies).
· Combine yogurt, cucumber, dill, lemon, garlic, mint and onion in a bowl. Chill.
· Slice of cantaloupe and set aside or chill.
· After marinating steak... preheat grill, broiler or grill pan.
· Wash all vegetables well. Cut zucchini into grill-able slices by slicing lengthwise.
· Cut baby eggplants in half lengthwise. Leave portabellas whole.
· Add balsamic vinegar to remaining quarter cup of marinade.
· Place steak on grill (6 minutes per side for med rare), turning 1/4 turn at 3 and 9 minutes for good crosshatch grill marks.
· Take steak off grill and let sit for 8-12 minutes before slicing to allow juices to redistribute.
· Brush veggies with marinade and place on grill. Grill until firm but tender and they have nice grill marks.
· Slice meat thinly against grain.
· Serve 3 ounces of meat with 1/4 quarter of the grilled veggies, 1/2 cup of the yogurt sauce (dip for meat and veggies), and 1/2 cantaloupe.