10 July

So I plan on a major change in Aug for 1 year............it will not include pictures like this.

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

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

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

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..........

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.

http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

18 Jan

More later today enjoy the video...

08 JAN

Wow it has been a week already from coming off the eat like everyone else. I feel so much better. I am in a good mood, super motivated in the gym. An in general feel better mentaly. Not that I had a bunny to hack people up and put them in my trunk. But I have less stress and less mental fog. Well time for some football and BBQ pork enjoy.

Easy BBQ Pork-------------

3-5 lb boneless pork roast or a Boston Butt with a small amount of bone

4-5 cloves garlic, minced

1 medium onion, minced

salt and pepper to taste 1 bottle of your favorite bbq sauce (use the NeanderThin recipe)

Place theroast, garlic, and onion in a crock pot on high. Add the salt and pepperand a little bit of water. Cook on high until you can easily shred the porkroast with a fork. I would cook this in my crock pot (Rival) for about 5hours. Remove the roast and shred the meat removing as much of the fat aspossible and the bone. Strain the grease in the crock pot, keeping any bitsof garlic and onion left and throwing out the grease. Place the shreddedmeat back into the crock pot, along with the bits of garlic and onion. Pour the BBQ sauce over all until the meat is covered. Mix well. Continue cooking the pork in the crock pot for about three hours, on low. Very Good.From: dmferrell@happy.uccs.edu

Chicken Breasts with Red Pepper Sauce
-------------------------------------
2 medium tomatoes, peeled, seeded and chopped
1 small onion, chopped
1 medium red bell pepper, chopped
1 tbsp fresh parsley, chopped
1 tbsp fresh basil, chopped, or 1/2 tsp dry basil
1/4 tsp dried thyme
1/4 tsp hot pepper sauce
1/4 tsp fresh ground pepper
4 skinless, boneless breast halves, pounded to 1/4" thickness
2 tbsp olive oil (substituted for butter in original recipe)
1/2 cup chicken broth (substituted for white wine in original recipe)

Combine vegetables and spices in a medium saucepan. Bring to a boil, reduce heat, and simmer 20 minutes. Transfer to a food processor or blender, and puree until smooth. Pour into a small saucepan and keep warm over very low heat. In a large fry pan, heat oil. Add Chicken breasts, cook 3 minutes a side, until chicken turns white. Add broth, reduce heat and simmer 10 minutes. Spoon red pepper sauce on plates, and arrange chicken on top. Makes 4 servings.
Adapted from _365 Ways to Cook Chicken_ by Cheryl Sedaker.

Not a bad meal, however it makes a lot of sause. Which is sweet not really that hot. It would be better with chicken grilled and marinated in a hot spicey style way. Overall good but needs to be tweeked a bit. I will play with it in a couple weeks and post up with the changes.

Well it has been a ruff couple of weeks. I went completely off the paleo/zone stuff I was doing. Wow what a horrible idea that was. I can not even to begin explaining the pain I was in. Tummy hurt very bad. Constinpation, gas, bloating ( I drank two bottles of pepto over the two weeks) and best yet gained 15 pounds, blood pressure went up, and became very sleepy.
Sleepy would be an understatment. I would sleep approx 8 hrs then need a two hour nap mid afternoon. It doesn't make sense to eat (because your hungry) then have to take a nap? I was shocked to find all the "good eats" made me feel horrible. Pizza, chesseburger, wings, french fries, potatoes, burrito's, taco's, and all the desserts you can think of. Two week 15 pounds. Holy shit.
I ate like the typical American. I consumed "fast food" three times a week and approxmently 4 beers a night. I did approxmently 5 WODS during this time and the last one ended in an adult tempertantrum. It was a thruster wod (135) paired with double unders something I usually do well in. My heart felt like was going to explode the first round and double unders left me bent over like a hooker in a alley. I had zero enegry for workouts and huge case of grumpy old man syndrome going on for the rest of the day. Not at one point did I feel or perfome well.
All of this being said I am back on eating paleo and all ready I feel better, I sleep better and will most likely see the performance in the end of the week. I can't say I am suprised however, I didn't think it would be this quick or so noticable within 15 days. I can't even imagine trying to do a Mickey D's for all three meals for a two week period. holy shit I would die. Well onword and upword.

Last night for dinner I had a quick and easy one

Zone style

8oz kiabasa
1 can diced tomato's
1 small can of sliced black olives
8 oz cleaned and sliced mushrooms
4 cups of green beans

directions

cook beans in seperate pan with 2 tsb of olive oil; Cut kiabasa up into small slices pan fry with 2 tsb of olive oil; add can of diced tomato's and drained can of olives, allow to simmer for approx 10 mins. Add muschrooms for 5. Reduce heat and serve over bed of green beans.