Nutrition
served here with Cinnamon Apples
Pecan & Garlic Encrusted Pork Chop
12 oz boneless pork chops
1/3 Cup Pecan Pieces
1 egg
1 clove (2 tsp) garlic
Sea Salt/Pepper/ whatever
2 Tsp Olive Oil
¼ Cup finely chopped chives or green onions.
The original recipe suggests pounding chops to thin fillets, we did not do that and they were great but did take a lot longer to cook.
Next combine chives (or green onions), pecan pieces, and garlic and chop it up finely. Coat chops in beaten egg and then dip in onion/pecan/garlic mixture. Add the olive oil to a large pan and once heated, pan fry until cooked through.
Click here for the original recipe
For the Cinnamon Apple side:
2 apples- peeled, cored, and sliced
1 tbsp Coconut oil
Cinnamon to taste
Heat oil and add apples. When starting to soften, add cinnamon. Stir occasionally until cooked soft.
Woooohooo! From talking to many of you, things are off to a great start. Its about time to start going over those food logs. Please let us know if you have any trouble connecting with your Buddy. We are available for consult/questions as needed. Feel free to call. That is what we are here for.
I (Kelly) have been compiling photos and recipes as we come across them and will be posting them here. I am paying particular attention to meals that appeal to kids since we are taking Quinn & Wesleigh along with us this time. Stay tuned!
To get you started on Week 2, I offer up this salad dressing we had tonight. I am naming it
Paleo Salad Dressing That Doesn’t Suck
Take a handful of fresh raspberries and mash them up in a small bowl. I used a wire wisk to do this but you might have a fancier, more appropriate device so go for it. Add a splash of lime juice, or more if you like it tart. Just a shake of dried cilantro, and then add olive oil slowly, stirring constantly, until it reaches the consistency you like. This was enough to dress 4 salads at our table, but might stretch to 6.
Here are the Buddy Assignments for the Nutrition Challenge (We are officially changing the name since there are some variations this time). If your name is not on the list and you intend to participate, please contact us immediately. If you do not know or see your partner at the gym regularly, let us know and we can connect you both via email. Hopefully you were all able to download your food logs and are already tracking your efforts. Good luck everyone!
Garth – Steve H
Shawn B – Dan L
Erickson – Ricky
Lyle – Maple
Derek – John B
Mike W – Joe C
Tracy – Nicole
Jenn P – Becky M
Sharon L – Kelly B
Kelli L – Kate
Lorrie T – Lori P
Marni – Iraida
Carmen – Carolee
Stephanie – Tegan
Abby – Marla
Emily – Carin
Zoila – Pam
Tim P – Gio
[3]
The Nutrition Challenge
Six weeks: Modified Paleo Diet, beginning on August 1, 2010
The Rules: Participants must be weighed and measured. Four Benchmark WODs must be completed at the beginning of the competition (you have until 8/6 to make up missed WODs). Our selections are Fran, 5k Run, Fight Gone Bad, and CrossFit Total. Each participant is paired up with a buddy who will be not only provide support, but accountability. Weekly Food Logs will be reviewed and the precious “Cheat Days” must be documented on Food Logs. Participants are allowed 3 days (24 hour period) during the six weeks during which they can eat whatever they like. Budget well.
To the winner goes the spoils
Participant entry fees will allocated to the Prize Pot. Male and Female participants with the best outcome, based on the above objective parameters, will win 50% of the pot. Second place gets 30%. Third place takes 20%. In the event of a tie, the prize will not be split but will be matched by the gym for the same amount.
[3]
In case you missed our other posts (and headers, and announcements in class), we are beginning another round of the Paleo Challenge on August 1, 2010. The information session on Paleo, Paleo Zone, and the contest rules and qualifications will be Saturday July 31. If you are definitely in, be there. If you are on the fence, come and learn about it and then make your decision. This was such a great experience for those of us who tried it on for size last Fall. Many are coming back for a refresher but lots of new folks have expressed an interest, too. The cost $20 for the lecture and/or to participate in the Challenge. If you plan to participate and cannot be there on Saturday, talk to John or Kelly and we will figure it out. Be sure to get your Benchmark WODs done (Fran, 5k Run, Fight Gone Bad, and CrossFit Total) on or before Friday August 6 to be eligible for the contest.
See you Saturday!
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Resources
The Skinny on Nutrition
In CrossFit we talk about the Theoretical Hierarchy of Development of an athlete. In other words, what are the fundamental components of the development of athletic performance and what is their relative influence. If you click on the link above (scroll to the bottom of page 8) you will see a pyramid diagram with Nutrition as its base. What we eat from day to day has a profound impact on the hormonal balance in our body. And since pretty much everything our body does is under hormonal control, you have the power to influence your ability to perform at work, at school, at the gym, and on the field, simply by making the right choices about the food you eat.
What is the Paleo Diet?
The Paleo Diet was developed by Loren Cordain, PHD, a professor of Health & Exercise Science at CSU. The concept (briefly) was to tailor our diets to the food sources that were available during Paleolithic times (think Hunter/Gatherer). In the CrossFit community, this make sense. Our fitness program is based on the kind of movements humans needed for survival from the dawn of man until technology basically eliminated our requirement to move. If we are going to exercise like Neanderthals, maybe we should be eating like them too (table manners aside, of course). To do this we need to remove all processed foods, including grains, as well as dairy and beans. Sugar is also off the table. There is extensive literature on why these foods are not good for us. We will include resources below.
What is the Zone diet?
The Zone was developed by Dr. Barry Sears in an attempt to stave off a familial predisposition to heart disease. To date it has worked. The concept of the Zone is to monitor and rigidly balance the macronutrient (protein, carbohydrate, & fat) content in our diet to keep the hormonal influences of these substances in check. Based on gender, body composition, and activity level, a specific “block” formula is derived for each individual to simplify the task of balancing macronutrients on a meal by meal basis.
Which one is right for me?
Ideally, both. To utilize the Paleo prescription within the Zone parameters would give you the best of both worlds. But quality of life, amount of free time, and degree of investment in total health and fitness will determine how far towards “ideal nutrition” each person is willing to go. Any of these options is better than the standard American diet and that is a great place to start. Come and talk to us and we will help you find that path that is right for you.
Online Resources
The Paleo Diet
Zone Diet
Paleo Brands
The Competition
Six weeks: Modified Paleo Diet, beginning on August 1, 2010
The Rules: Participants must be weighed and measured. Four Benchmark WODs must be completed at the beginning of the competition (you have until 8/6 to make up missed WODs). Our selections are Fran, 5k Run, Fight Gone Bad, and CrossFit Total. Each participant is paired up with a buddy who will be not only provide support, but accountability. Weekly Food Logs will be reviewed and the precious “Cheat Days” must be documented on Food Logs. Participants are allowed 3 days (24 hour period) during the six weeks during which they can eat whatever they like. Budget well.
To the winner goes the spoils
Participant entry fees will allocated to the Prize Pot. Male and Female participants with the best outcome, based on the above objective parameters, will win 50% of the pot. Second place gets 30%. Third place takes 20%. In the event of a tie, the prize will not be split but will be matched by the gym for the same amount.