tag:blogger.com,1999:blog-20156248513360918062024-03-12T16:28:05.478-07:00Paleo-ZoneUnique Paleo-Zone Recipes to Optimize Athletic PerformanceSteve Parsoneaulthttp://www.blogger.com/profile/10535414778607246907noreply@blogger.comBlogger38125tag:blogger.com,1999:blog-2015624851336091806.post-24056034562268837302014-07-04T20:40:00.000-07:002017-08-30T14:06:11.282-07:00Cricket Brownies<br />
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<tr><td class="tr-caption" style="text-align: center;">Cricket Brownie - you need to jump on this one!</td></tr>
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Like I've said before, I don't post these days unless something really rocks my boat. Entomophagy (eating bugs) has definitely got my attention. But don't run away yet! First let's talk about all things goin' on. <a href="http://games.crossfit.com/" target="_blank">GAMES</a> !!! It's been a VERY cool season so far and I commend Crossfit HQ for the changes they made this year. The addition of the Master's 2nd round of qualifying work-outs made it damn real. You had to really want it this year. 9 workouts over a couple months and last 4 video recorded. I was killing it until those damn wall balls showed up! No chinks in the armor or you're out. I was so scared, I did it twice within 24hrs. This work-out took me 12:51 to finish the 1st time. 100 pull-ups and 100 wallballs - NO ONE wanted to do it twice. The 2nd time I changed my strategy. Wore lifting shoes, broke up things differently, said a prayer, blah blah. What did i get? 12:51 AGAIN! If I wasn't convinced how lame I was the first time, the 2nd time etched it in stone. I needed the slap in the face.<br />
Reflecting back on this past year, I'm happy how everything has evolved. Crossfit athletes are getting RESPECT. Paleo is now full blown mainstream. Restaurants are popping up all over. <a href="http://bloomingbeets.com/" target="_blank">Blooming Beets</a> in Boulder for one - fantastic place. Many other restaurants have paleo menus and dishes that 5 yrs ago could only be found on specialty blogs (like mine). Cali-mash at <a href="http://shineboulder.com/" target="_blank">Shine Restaurant</a> for example. How F$#%$ing cool is that!? Lots of companies are popping up that will prepare meals for you and deliver 2X/week. Locally, <a href="http://eatingprimal.com/" target="_blank">Eating Primal</a> is the best example. They've been kind enough to supply my meals since the beginning of the year. It makes a HUGE difference and the food is GOURMET. So, our lifestyle is being recognized and companies are sprouting up to serve us. We are lucky to live in this time. Getting teary yet?<br />
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<tr><td class="tr-caption" style="text-align: center;">Ingredients - note the big cup of ground up bugs.</td></tr>
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On to the recipe? Won't lie. These are the most expensive brownies you'll ever make unless you're into the Mary Jane variety. Cricket flour is currently pricey - about $50/lb. This will change. For now, just know that you will be the ONLY one bringing bug brownies to the party ;-) 1 Cup of cricket flour has 50 gm protein - that's like 10 eggs. Here's a good US source <a href="http://worldento.com/shop" target="_blank">Cricket Flour</a> . It's cheaper from Thailand but shipping is more. I estimate the cost of each brownie to be about $3. If you want to skip the oven and buy protein bars made from cricket flour, these <a href="http://exo.co/" target="_blank">EXO</a> are awesome (especially PB&J and Cacao). Each bar, including shipping, is $3. Now i know why. These guys also sponsor me (yay!) Their product is excellent (I ASKED to be sponsored after I tried their bars). One more thing - crickets are related to shellfish. If you have shellfish allergies, watch out. Here's the recipe.<br />
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<i>Cricket Brownies</i><br />
<i> - preheat oven to 350F</i><br />
<i>- line a 8X10 pan, or equivalent, with parchment paper</i><br />
<i>1 cup cricket flour</i><br />
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<tr><td class="tr-caption" style="text-align: center;">My dog Bear can always be found in the kitchen.</td></tr>
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<i>3 eggs</i><br />
<i>3 TBS cocoa powder</i><br />
<i>9 dates soaked in water for 1 hr</i><br />
<i>1/4 tsp baking soda</i><br />
<i>1/4 tsp sea salt</i><br />
<i>1 tsp cinnamon </i><br />
<i>1/2 cup coconut oil melted</i><br />
<i>1 tsp vanilla</i><br />
<i>1/2 cup dark choc chips</i><br />
<i>1/4 cup honey</i><br />
<i>2 tbs chopped pecans</i><br />
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In a food processor, mix cricket flour, salt, baking soda, cocoa powder, chocolate chips and cinnamon<br />
Add honey, dates (drained and pitted), vanilla, and eggs - mix. My food processor is small, so at this point I transfer everything to a mixing bowl, add oil, and mix. Pour into pan lined with parchment paper, top with chopped pecans and some extra choc chips if you want, and bake. I've done this several times and it always takes 20 minutes but I'm at 7,500 ft. A knife should come out clean so adjust baking time as needed. You can cut the cricket flour with almond flour. I worked my way up to all cricket flour - still awesome. To be honest, bugs like crickets and grasshoppers taste just a little nutty. So they're perfect for brownies. Do you TASTE crickets or see any LEGS in these? Sadly, no. So, indulge.<br />
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Macronutrients? 1/8th of the pan (pretty good sized brownie) is 17 P, 24 F, 37 C It's a bit carby, best post WOD.<br />
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In my next post, I'll talk about my trials and tribulations with the <a href="http://www.thirdmillenniumfarming.com/17.%20Cricket-Reactor%20Move%20to%20Corp/04.-Product.html" target="_blank">Cricket Reactor</a> (!!!)<br />
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Best of luck to all my competitors at the Games! If you see me, say hi! Please support my sponsors below because they're seriously cool.<br />
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<a href="http://drinkfitaid.com/" target="_blank">FitAID</a><br />
<a href="http://eatingprimal.com/" target="_blank">Eating Primal</a><br />
<a href="http://exo.co/" target="_blank">EXO</a><br />
<a href="http://simplypurenutrients.com/" target="_blank">Simply Pure Nutrients</a><br />
<a href="http://drinksuerte.com/" target="_blank">Suerte Tequila</a><br />
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Eat Well! Steve "Paleo"<br />
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<span class="Apple-style-span" style="font-size: large;">Happy 4th of July! </span>
<span class="Apple-style-span" style="font-size: large;"><br /></span>Steve Parsoneaulthttp://www.blogger.com/profile/10535414778607246907noreply@blogger.com1tag:blogger.com,1999:blog-2015624851336091806.post-20782121547493350182013-07-13T18:06:00.000-07:002013-07-13T18:14:39.845-07:00GET A FOOKIN' SMOKER<div class="separator" style="clear: both; text-align: center;">
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Ya i know i've got a smoking obsession - hey, it IS Colorado. Anyway, i'm pretty sure i could make money off this next one. Try googling smoked nut-butter. Just some lame stuff about making nutbutter out of smoked almonds. Are they even smoked? This is the real deal here, and there's no almonds to be found. Seriously, it's incredible. So, stop sitting on your man-card and buy a smoker. The flavors are out of this world. But first, the <a href="http://games.crossfit.com/" target="_blank">GAMES</a> are here - holy smokes! I've never trained so hard for anything. Literally, I left LA last year on Monday and started training on Wednesday. Pretty happy how things went. I qualified 5th in the world - exactly same as last year. If you participated, you know the competition was up a notch this year. So that tells me my training and nutrition mods worked. What mods you might ask? Well, more variety of training, which of course is the cornerstone of crossfit. I did crossfit at work, in the dirt and snow, and just made up a lot of crazy stuff. Of course I also hit it pretty hard at <a href="http://flatironscrossfit.com/" target="_blank">Flatirons Crossfit</a>. Nutrition? More fat, less carbs, 'nuff said. It's really not more complicated than that. Carbs -> insulin -> chubby. Fats/Proteins -> ripped. We're all fat burners genetically but, IMHO, it takes years to get that machine re-dialed since you've probably been a carb burner for decades (me too). There are lots of people out there, crossfitters included, that will say carbs are magic, you gotta have them, performance suffers if you don't, blah blah. It's bullshit. Carbs are non-essential, it's been proven. Want to live long and be lean? Lower your carbs. Try reading "Primal Body, Primal Mind" by Nora T. Gedgaudas. The first 2/3 of the book is golden. The primal mind part gets a little goofy for me but i'm an engineer and not that imaginative. If you try low carb, and feel like crap, you may have to give it some time. By that i mean, back it up and go a year. Figure something improved yet sustainable and go. Then try it again. Of course "low carb" is relative. For me, less than 100g per day is "low." I think that's a good target but if it floats up to 150 gm some days, i'm not going to lose sleep over it. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHvmYdwjvmgBkEeG5K_VEfZbt9m74TjZFeyRJtx5C3WJdiFPW2WM3GHwy4vH44pwc_KKb1M1Y81zdbFBOAZI6-kMVvXIGK6_JrhEjUgg9BKGruGvtvVbs0onMSYNpKO6sNwXLa0XtNMfc/s1600/479984_4938925711847_559518962_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHvmYdwjvmgBkEeG5K_VEfZbt9m74TjZFeyRJtx5C3WJdiFPW2WM3GHwy4vH44pwc_KKb1M1Y81zdbFBOAZI6-kMVvXIGK6_JrhEjUgg9BKGruGvtvVbs0onMSYNpKO6sNwXLa0XtNMfc/s320/479984_4938925711847_559518962_n.jpg" width="239" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVq-BcRm3kRKX7kPbllAlPHLh05S4oSgHFj_zxfBsJMeTVIIV4ZwwbIPtVmbR9ckRopBPdNF1YlWzxQAIr0_CKpKKQdi407rCs-WEFerGyPZeJwAb2JZ8Ae1vNiMXTPZezAZ6jBI1Un5c/s1600/DSCN0903.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVq-BcRm3kRKX7kPbllAlPHLh05S4oSgHFj_zxfBsJMeTVIIV4ZwwbIPtVmbR9ckRopBPdNF1YlWzxQAIr0_CKpKKQdi407rCs-WEFerGyPZeJwAb2JZ8Ae1vNiMXTPZezAZ6jBI1Un5c/s320/DSCN0903.JPG" width="240" /></a>My personal experience is that i've been slowly adapting more and more each YEAR. I don't take any advice from people that don't walk the talk, so at the risk of appearing vain, see pic below - taken today at 51 yrs old. And let me tell ya, I eat WELL, and i'm stronger than last year. NEVER hungry. You can take your advice from chubby doctors if you want but the "how to" is well established (and they don't follow it). You just need resolve comrade. I think this recipe, lower and lower carbs, should work pretty well for men. Women, i'm sorry, seem more complicated. Laurie can't eat fat and meat for breakfast to save her life. I will STILL say lower your carbs, and just figure when and how you can do it. But don't forget you have to make up for those calories! Fat is your new best friend - coconut milk smoothies, bacon fat, avocados, full fat (even extra fat) yogurt (if you can handle lactose), etc. Like Nora G. says - if you are ingesting sufficient fat, your body is thinking "hunting is good." :D<br />
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SMOKED NUT BUTTER (!)<br />
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1 cup cashews - raw<br />
1 cup pecans - raw<br />
1/2 cup macadamia nuts - raw<br />
1/4 teaspoon shallot salt<br />
1/4 teaspoon smoked paprika<br />
1/4 teaspoon celtic sea salt<br />
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(Shallot WHAT you say? Find a spice shop Bro - you'll thank me later)<br />
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Smoke for about 1/2 hour - stirring regularly. I then blend mine in a Vitamix. Don't overdo it. When it starts to "flow" you're about there (1st time i made nut soup - had to drink it). Also, tip from a friend of mine, after you make your smoked nut butter, make a kale/spinach/coconut milk/ blah blah smoothie. THEN clean up your mess :)<br />
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I have NO idea if other mixers/food processors will do the same thing. I think that Vitamix would turn rocks to lava so i just keep using it. <br />
Lastly, please don't forget to support my sponsor <a href="http://Drinkfitaid.com/" target="_blank">FitAID</a>. Free shipping on anything they sell using "paleosteve" code at check-out. It's good stuff and i drink it weekly, if not daily. AND, best of luck to all my fellow Games competitors. Like Spealler said, money is in the bank now. Let's have some fun.<br />
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Eat Well! Steve "Paleo"<br />
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<br />Steve Parsoneaulthttp://www.blogger.com/profile/10535414778607246907noreply@blogger.com3tag:blogger.com,1999:blog-2015624851336091806.post-8889148765128197662013-03-18T20:13:00.000-07:002013-04-14T18:08:23.922-07:00Smoked Mashed Potatoes & Ribs<div class="separator" style="clear: both; text-align: center;">
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In case you haven't noticed, i only post now when something REALLY gets me fired up, and this recipe is a good example. Smoked mashed sweet potatoes are SO good, you want to roll in them. Granted, it's a little work, but this is not a dish you find anywhere. Sadly, I didn't think of it. I had them a few months ago at a restaurant in Boulder called <a href="http://bouldercork.com/">Boulder Cork</a>. I think this place has been around since the earth was flat, and the patrons look it (they know a good meal by now). The food is awesome. I had the waitress ask the cook how they achieved the smoky flavor and it's been on my to-do list every since. It's easy yet AMAZING. But first, THE <a href="http://games.crossfit.com/">CROSSFIT OPEN</a> IS HERE - WOOOOOHOOOOO!! When I left the Games last year, all i could think was "I have to get back". That 7 months passed pretty fast. I made massive changes, i'm free of injury, I feel good. Life is good. How about you? Is your nutrition dialed? Are you strategizing? Are you not leaving a single extra second on the table? In case you didn't notice, the pool seems to ~double every year in this sport. You need to get stronger, smarter, tougher. By now you're as strong as you're going to get, but you can still get smarter and tougher. Analyze the hell out of each work-out and eat gunpowder for breakfast because this is it buddy. At the end of the week, relax a little, eat well, and enjoy the ride because this just comes around once per year and even though i dread the stress, it's damn fun.<br />
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Now for the "recipe". Excuse the format - don't need a list of ingredients. Everyone knows how to make mashed potatoes. However, you will need a smoker. If you don't have one, get off your lazy arse and get one. I had one and then found out some mice turned it into a condo, even brought in their own bedding, but never changed it. So i chucked it and got a new electric one from home depot for ~$80. It will smoke chickens, ribs, whatever - I'm gonna start using it. So you need one of those and some wood chips - i bought apple. Now make up your mashed potatoes a good hour before you need them. I prefer WHITE sweet potatoes since they're on the mild side and look more like regular potatoes. Peel, chunk and boil in water until soft. Drain the water (of course) and add spices - we like smoked paprika, celery salt, and pepper. Add butter and sour cream if you do the dairy thing (who doesn't these days?), or not if you're a fanatic (i pity you). Plug in that smoker and throw your chips in (that you soaked in water for 30 min). Now simply take your pot of mashed potatoes, w/out the cover, and place in the smoker (warning: not your best pot - it will look a little "smoky" afterwards). I smoked mine for a solid 45 minutes and added more chips halfway thru. Every 15 minutes, give them a stir. Then bring them inside, cover, and keep warm until the rest of the food is ready. We combined these with pork ribs, which i've posted before (super easy - dry rub and bbq for about 10-15 min per side) and broccolini with dried mushrooms which we reconstituted (these are better than fresh - more flavorful). You will be shocked at how fantastic these potatoes taste. It's like going back in time 1,000 yrs and being served sweet potatoes cooked over an open fire. Exquisite, really.<br />
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LASTLY - I want to bring some attention to <a href="http://www.drinkfitaid.com/">FitAID</a>. A few months ago I was looking for something to aid my maintenance and recovery. I found FitAID thru another masters athlete (12th in the world after 13.2). I love this stuff because it has supplements that have already proven themselves to me (glutamine and glucosamine to name just a few), is all natural, carbonated, and just mildly sweet. In short, this is a top shelf sports drink loaded with supplements. If you want to give it a try, FitAID made a special coupon code for me to share "paleosteve" which will get you FREE shipping. They are helping to support my quest to get back to the Games. Please support them if you're in the market for a really top quality sports drink.<br />
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Eat Well! Steve "Paleo"<br />
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<br />Steve Parsoneaulthttp://www.blogger.com/profile/10535414778607246907noreply@blogger.com1tag:blogger.com,1999:blog-2015624851336091806.post-31302558983939294612012-11-13T19:10:00.000-08:002012-11-13T19:10:58.488-08:00Paleo Stuffing<div class="separator" style="clear: both; text-align: center;">
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About 3 yrs ago, i ate a traditional Thanksgiving meal - and was promptly, and miserably, comatose on the couch. I swore not to do that again. However, i love the traditional foods. But before i go there, how's your training going?!?!? I've upped my training big time because i'm convinced it will take nothing less to get back to the <a href="http://Games.crossfit.com/">Games</a>. I'm one of those poor saps that earns a living behind a desk so i had to get creative. I brought crossfit to my work - SO fun! Training a hardcore group of guys and making up weird $hit since we train outside (often in the dirt). For example: 200 m 90 lb atlas stone toss for time. Try that one at your box :) Or these babies - cannonball farmers' carry.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijpugMcOvfWWD5bPvoLXd7sC9K11zy7FpgaO7TFJdiNjiUvVVIgSfkhJWaeqRYsdheG19N2r8YFDpqf_cEfPSOEY1lty_8DkNpjgXuCiTwNh6G9RJ0A7ZVaB_VYbG0z5UlSWM_vRi6-_o/s1600/image_1.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijpugMcOvfWWD5bPvoLXd7sC9K11zy7FpgaO7TFJdiNjiUvVVIgSfkhJWaeqRYsdheG19N2r8YFDpqf_cEfPSOEY1lty_8DkNpjgXuCiTwNh6G9RJ0A7ZVaB_VYbG0z5UlSWM_vRi6-_o/s320/image_1.jpg" width="190" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Rogue Cannonballs chained to 90 lb atlas balls.</td></tr>
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These are 90 lb stones, with a 7/8" hole drilled in them, and galvanized chain that attaches to<a href="http://www.roguefitness.com/cannonball-grips.php"> rogue cannon balls</a>. Definitely a challenge to carry any great distance. If you need to borrow them for any demolition projects, let me know. <br />
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PALEO STUFFING<br />
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1/2 large cauliflower<br />
1 Cup chopped shitake mushrooms<br />
1 Cup chopped celery<br />
1 Cup chopped onion<br />
3 slices bacon<br />
2-3 cloves garlic - chopped<br />
1/2 Cup chopped pecans<br />
1/2 tsp poultry seasoning<br />
1 TBS (heaping) chopped parsley<br />
1 tsp salt<br />
Smoked paprika - several shakes.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcPUOHmdEr0DYfyEKjYmGifFzLKYHlrYkGLMVIyX5sm_fPrY7ScGeyG5XGiKN7EwREljtmg1XFYMzwOOjwqHTpH7TJUp3bqp18CkLZjIM3ixzqHHwiSuCmOygvSW2VypIj2Jl30GPANDc/s1600/DSCN0603.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcPUOHmdEr0DYfyEKjYmGifFzLKYHlrYkGLMVIyX5sm_fPrY7ScGeyG5XGiKN7EwREljtmg1XFYMzwOOjwqHTpH7TJUp3bqp18CkLZjIM3ixzqHHwiSuCmOygvSW2VypIj2Jl30GPANDc/s200/DSCN0603.JPG" width="200" /></a></div>
To start, chunk the cauliflower and put in food processor. Just pulse the processor until cauliflower has a consistency like rice. I only do about 1/4 at a time - it's critical not to overdo it. Then put the cauliflower in a bowl and microwave until it steams. Again, don't overdo it. We're just pre-cooking it but you don't want it mushy. Next, fry the bacon and remove from pan. Divide the bacon fat into two pans. Pan fry the cauliflower in one. While that's going, saute the mushrooms and onions in the other. Slowly add in garlic and pecans. When nearly done, add the celery for maybe a minute then combine all ingredients (including spices, parsley, and crumbled bacon) in one large pan. This would be an excellent time to add a few pats of butter and turkey drippings if you have them. Enjoy! Steve "Paleo"<br />
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Steve Parsoneaulthttp://www.blogger.com/profile/10535414778607246907noreply@blogger.com1tag:blogger.com,1999:blog-2015624851336091806.post-40583434587008947532012-08-01T20:56:00.002-07:002017-08-30T14:06:49.018-07:00Fried Burro Bananas<div class="separator" style="clear: both; text-align: center;">
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<span class="Apple-style-span" style="font-size: large;"><i>Fried Burro Bananas</i></span> (seriously- these are amazing) - by now you've figured i don't post unless something particularly rocks my boat. Laurie and I have had these burro bananas a few times now, and each time we're just so stoked that we're eating desert for dinner. Laurie said it well tonite "The perfect combination of sweet, salty, and crunchy." They're super easy! But first WE GOTTA TALK ABOUT THE <a href="http://games.crossfit.com/">GAMES</a>!!!<br />
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<tr><td class="tr-caption" style="text-align: center;">With 2nd place finisher Matt Chan and Chris Spealer</td></tr>
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People bash Crossfit here and there, perhaps because there's a hint of arrogance (Glassman's defenses of his Hope poster as an example) and some goofiness, but i have to tell you, my Games experience in Carson was extraordinary and borderline surreal. If you don't know, i competed in the Master's Division 50-54. All those dudes were super cool. Ironically, the very first guy i met, Pete Ryder from Crossfit Dunidin in New Zealand, tied me for 3rd place in overall points but he won the tie breaker based on pervious event finishes and he stood on the podium instead of me. All the same, he was super cool and a great sport. I'm sure we'd be best friends if we weren't continents apart. Regarding the more well known faces of crossfit, I had a chance to chat with Adrian Bozeman - the dude was friendly and professional. I had a short chit chat with Pat Sherwood - exactly the same friendly, genuine guy you see on the camera.<br />
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<tr><td class="tr-caption" style="text-align: center;">Spealer & young fan - by Laurie</td></tr>
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I saw how Annie and Spealer interacted with their fans - nothing but gratitude. Shook hands with Spealer - no attitude with that guy. Just a cool dude. The place was PACKED with super friendly, super fit, crossfitters.
And of course all the athletes were spoiled with AC tents, food, gear, chiros, PTs, dinners, you name it - UNBELIEVABLE. So PEOPLE - if you dig crossfit and fitness, the GAMES is the place to be. As usual, i'm just super stoked to be a part of it and it was surreal walking around with "the fittest on earth". It's SO much work preparing for the Open, then doing the OPEN, then preparing for the GAMES. Leading up to it, i wondered if i'd want to do it again. Looking back, if there's any chance in hell for me to get back (which there is!), then i'm on it. Want to know how much time i took off? 1 day (and that's probably the day i bought a few hundred pounds of concrete to make atlas balls).<br />
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FRIED BURRO BANANAS<br />
Burro Bananas (or ripe plantains)<br />
Cinnamon<br />
Smoked Paprika<br />
Pink Himalayan Salt<br />
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<a href="http://secure.ttpurchase.com/E55E5E90-1E0B-90B3-0EEC0537960757D7">Coconut Oil</a> I got this from Tropical Traditions - they sent it to me to check out. Honestly, i was a little suspicious of their 2 for 1 promotions etc but it's certainly as good as any other i've tried. If you order by clicking on that link, and you've not ordered from them before, you get a free book on Virgin Coconut oil, and i get a discount coupon (talk to me later about kick-backs :)<br />
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This is easy stuff.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt-bndpZ6n6NpeCzn8NZAjARIG1l5fE4QpNsho1HGRvp1KRfEkxaucTU1QeNxukiHXR2vwkOG91FT-PTjEvWyiLibZZL-gKWQEU1AXKLWdpKdh21uq577Jvz7aRNStGkBQNuLMh5gw-Oo/s1600/DSCN0448.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt-bndpZ6n6NpeCzn8NZAjARIG1l5fE4QpNsho1HGRvp1KRfEkxaucTU1QeNxukiHXR2vwkOG91FT-PTjEvWyiLibZZL-gKWQEU1AXKLWdpKdh21uq577Jvz7aRNStGkBQNuLMh5gw-Oo/s200/DSCN0448.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Burro Bananas</td></tr>
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Get yourself some Burro Bananas. They look like this. If you can't find burros, get plantains. Here's the important part - they need to be ripe, not green. We're not adding any sweetness. 1 per person is enough. Slice them about as thin as you reasonably can and pan fry in the coconut oil. When they're nice and brown, sprinkle with smoked paprika and cinnamon. Lastly, sprinkle with the pink himalayan salt - why pink himalayan salt? - because it's made from monk piss, which has essential minerals. Eat Well! Steve Paleo<br />
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<br />Steve Parsoneaulthttp://www.blogger.com/profile/10535414778607246907noreply@blogger.com2tag:blogger.com,1999:blog-2015624851336091806.post-10336291788995675852012-04-15T15:24:00.007-07:002017-08-30T14:07:27.546-07:00My dog is more PALEO than you<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV9yXVyR_mYWHIU3ilOQWAuuTpk4G7Vos4Bhqb5ZobRz2eqFn4P_m9HFgSrVZM_8UeSeDxIwXxFoeGe0saaZNzC8oPQo_uTcmjCcS4Skili2YxnCKiwT2-HpeLhp-A7yQrPeuT251AGEQ/s1600/DSC_8537.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5731745754607058482" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV9yXVyR_mYWHIU3ilOQWAuuTpk4G7Vos4Bhqb5ZobRz2eqFn4P_m9HFgSrVZM_8UeSeDxIwXxFoeGe0saaZNzC8oPQo_uTcmjCcS4Skili2YxnCKiwT2-HpeLhp-A7yQrPeuT251AGEQ/s320/DSC_8537.JPG" style="cursor: hand; cursor: pointer; float: left; height: 227px; margin: 0 10px 10px 0; width: 320px;" /></a><br />
Yes, it's true. My dog Bear is more paleo than you. He eats raw, he eats the bones, and he doesn't gag on chicken liver. So why am i posting dog meals now? Well, just to get you thinking about your best friend. They're getting cancer and fat, just like us - makes you wonder huh? More about that in a sec. <br />
So how did the <a href="http://games.crossfit.com/">Crossfit Open</a> go for you. I was a nervous wreck the whole time. I thought the programming was good and the scoring was fair. If you're a data geek, check this <a href="https://sites.google.com/site/cfopen2012analysis/home/is-the-scoring-fair">post </a>by my friend Mike Deskevich. Bottom line, he checked out various scoring methods and came to the conclusion that the method used is as "fair" as any. Not much movement in athlete placement at bottom and top - where it counts. I was very fortunate to qualify for the Crossfit Games in the 50-54 Master's group. My GF Laurie and I took off to climb in Spain for 10 days the week after the Open and now i'm in serious training/eating mode - as i know many of you are. My diet has evolved over the years, but if you're curious, i'm currently eating 150g P, 120g F, 80 g C per day. That's right - 1/2 my calories are fat and that will increase the closer i get to July.<br />
OK - raw food diets for your dog. Do you know that corn is a primary (top 3) ingredient in most dog foods? Bear gets terrible "hot spots" if fed corn, and maybe your dog doesn't. But what's happening inside him? Let's face it, no one ever saw a wolf run down a corn stalk. This is not canine food (nor is it human food). So, what to do? There are many resources, so study up, just google "dog raw food diet." There are many myths out there, just like with human diet. The biggy is chicken bones. Cooked = No Bueno. Raw = Bring-It. It still freaks me out a bit because Bear pretty much inhales his food. Read up and use your own judgment. Chicken drumsticks are nearly small enough for him to gulp. The turkey drumstick he ate tonite forced him to chew and i felt a lot better about it. The other concern is bacteria, etc. Really? Raw chicken? Yes. I'm feeding Bear all "human grade" food and sure, there is still some risk of nasties in there, but hell, the bacteria in his gut could kick the shit out of Mel Gibson <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtGuw79PaojaavekkqdXkpKV8TeXtxHGChgIfWThHRnJ4movK31VBzBZwQ1F6L_5tJN5DlArKEY-xkTBX8lWYarAJN-r1ahHksHJhdMDnYV7oMt2D3Y77A9PohKS5eDePAJ9k9byZDWmg/s1600/braveheart-3.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5731757781193923986" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtGuw79PaojaavekkqdXkpKV8TeXtxHGChgIfWThHRnJ4movK31VBzBZwQ1F6L_5tJN5DlArKEY-xkTBX8lWYarAJN-r1ahHksHJhdMDnYV7oMt2D3Y77A9PohKS5eDePAJ9k9byZDWmg/s200/braveheart-3.jpg" style="cursor: hand; cursor: pointer; float: left; height: 166px; margin: 0 10px 10px 0; width: 200px;" /></a>any day of the week. How do i know this? You'd be surprised what a dog wandering thru the woods will eat. Now you're wondering about the cost right? I did my research. Med quality food, like "Blue Buffalo" w/out corn cost $51 for a 30 lb bag. Seriously, that's redonkculous, but it gets worse. Bear eats 3 cups - that's $1.43/day. The "good" stuff, truly w/out any grains, is $32 for 11 lb bag - dog food for crying out loud! That's $2.40/day for Bear. What does raw food cost? Here's what i bought today.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyxaw3xAgu9onnao8dp8l1yn-33oZ_Z_IWJkm87ciGMjqkhKguT_hXR_mDIrjgHnh1dcYwVe8uj0Qf1aUPYv1vBuSakKFt0sPPlIqhyphenhyphenSy3f4bqZ4p9pZ51DnvLFCU9w9SeTiiA16ZCz6w/s1600/DSCN0410.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5731756443186369922" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyxaw3xAgu9onnao8dp8l1yn-33oZ_Z_IWJkm87ciGMjqkhKguT_hXR_mDIrjgHnh1dcYwVe8uj0Qf1aUPYv1vBuSakKFt0sPPlIqhyphenhyphenSy3f4bqZ4p9pZ51DnvLFCU9w9SeTiiA16ZCz6w/s200/DSCN0410.JPG" style="cursor: hand; cursor: pointer; float: left; height: 150px; margin: 0 10px 10px 0; width: 200px;" /></a><br />
Pork Neck Bones $1.79/lb<br />
Turkey Drumsticks $1.49/lb<br />
Chick Gizzards/Hearts $1.21/lb<br />
Chick Livers $1.24/lb<br />
Avg Cost: 1.43/lb. <br />
As a starting point, your dog should get 1 lb "meat" for every 50 lbs bodyweight. About 10% of that should be organ meat.( I also add olive oil to bring the fat up a bit.) That's about 1.5 lbs for Bear/day at a cost of $2.14/day. So not as expensive as "Top Shelf" dog food and much cheaper than Chemo. So, do a little research, and consider it. Do you really want your dog to be eating the equivalent of Cap'n Crunch? Not my buddy. If paleo is good for you, it's good for your dog.<br />
Good Luck to all the athletes heading to Regionals and to the GAMES!<br />
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Eat Well! Steve "Paleo"Steve Parsoneaulthttp://www.blogger.com/profile/10535414778607246907noreply@blogger.com18tag:blogger.com,1999:blog-2015624851336091806.post-62112671508253398552012-01-29T09:19:00.000-08:002013-03-19T16:09:58.646-07:00Broccoli Latkes with Baramundi<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgDLoq4nXdbV-SIymRvV_xPskvZIJE-TOwDbEtV_2sQ6iaAt_lC4tnbn7GIrfYzxkHttYEr07zElXiySavTGUgTsylgkQWuBpvDrl53of4tdLme-ggJzOV7MEeq9faUz3O89sTXWhVzZQ/s1600/DSCN0154.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgDLoq4nXdbV-SIymRvV_xPskvZIJE-TOwDbEtV_2sQ6iaAt_lC4tnbn7GIrfYzxkHttYEr07zElXiySavTGUgTsylgkQWuBpvDrl53of4tdLme-ggJzOV7MEeq9faUz3O89sTXWhVzZQ/s320/DSCN0154.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5703114633965031410" /></a><br /><br />I didn't even know what a latke was a month ago, and i probably still don't, but the texture and smell of these is becoming a quick favorite. First though, CROSSFIT OPEN coming down the pipe! Ready? I cranked down on my macronutrients a month ago and quickly dropped about 7 lbs. The least i can do is not give anyone else advantages in the bodyweight exercises. I actually started weighing and measuring again - for a bit. I'm reminded what a fat-fest this paleo stuff has become. Touchy subject i know but look around you. Who's paleo and who's shredded? Why and why not? I'll tell you why - it's a fookin nutbutter fest out there. And that's not all, there's a zillion almond flour recipes that are DAMN good. Like <a href="http://www.elanaspantry.com/paleo-bread/">paleo bread</a> and <a href="http://www.elanaspantry.com/ginger-cookies/">ginger snap cookies</a>. (not joking here - MAKE these) If you have glutton (not gluten) tendencies like me, you need to do a little math on this stuff, or risk getting soft. Don't get me wrong, a 5 lb sack of almond four landed on my porch a couple weeks ago. There's not doubt that eating like a pig is anabolic. You WILL lift more weight but those burpees are gonna SUK. Better to train like a plough horse and eat like a race horse. For those interested, i'm on about 18 blocks but i'm skimping carbs - close to 100 gm per day. For an averaged sized male crossfitter, this is a pretty bullet proof way to lean up - so get on it and good luck during the Open!<br /><br /><span style="font-weight:bold;"><span style="font-style:italic;">Broccoli Latkes with Baramundi (4 blocks, skimpy carbs)</span></span><br /><br />5 oz Baramundi (wild caught frozen at Costco - i spiced it with Old Bay seasoning)<br />3oz Broccoli florets (steam these)<br /><br />Latkes<br />Heaping Cup of shredded broccoli stems<br />1/2 TBS almond flour (fine ground)<br />1/2 TBS coconut flour<br />1/4 tsp celery salt<br />1/4 tsp shallot salt (or onion salt)<br />1 egg<br />1 tsp coconut oil<br /><br />Shred the brok stems.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsZ9k2hg26kcVraWcGaiVxIX2ATfFVz1milVUUEDF_RlHP6mXWsbmzN-HzJlzGN9cHLXYrJVgyFo4IPBikzjeP5eHzhWqcqzaNL9OhXPRdqbbd9ZIkw3WZhentwdrX6PIC3bbU9_X_Jhc/s1600/DSCN0155.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsZ9k2hg26kcVraWcGaiVxIX2ATfFVz1milVUUEDF_RlHP6mXWsbmzN-HzJlzGN9cHLXYrJVgyFo4IPBikzjeP5eHzhWqcqzaNL9OhXPRdqbbd9ZIkw3WZhentwdrX6PIC3bbU9_X_Jhc/s200/DSCN0155.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5703115395806146802" /></a><br />Mix in the egg, flour, and spices and get the coconut oil heating in a pan on med-high. Divide the shredded brok mix and place in pan - flatten out. Start steaming the broccoli florets and get the baramundi going in another pan coated with olive oil spray. Flip the latkes - they should be crispy brown like hash browns.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsLFYVJKBvc8rD8wr9bedXwZE3s5i0FxXLgnkkDuFjamlrHwdEhWmPfd59VK8cEs9eypN-sYY2FhCmmnZb6lMocF34hIGoMQ1WA54geyTcpegLmNhiCMWCPSqzSjri_pMaI-sJp46kK0M/s1600/DSCN0160.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsLFYVJKBvc8rD8wr9bedXwZE3s5i0FxXLgnkkDuFjamlrHwdEhWmPfd59VK8cEs9eypN-sYY2FhCmmnZb6lMocF34hIGoMQ1WA54geyTcpegLmNhiCMWCPSqzSjri_pMaI-sJp46kK0M/s200/DSCN0160.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5703116797095011858" /></a> A little smear of butter goes a long way on those latkes! Eat Well! Steve "Paleo"Steve Parsoneaulthttp://www.blogger.com/profile/10535414778607246907noreply@blogger.com1tag:blogger.com,1999:blog-2015624851336091806.post-11386623310258902532011-11-18T17:42:00.000-08:002011-11-19T15:38:30.933-08:00Buffalo Pumpkin Chili<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI22HnHfRnFCycP_4nkC2NdpvnjSizwQ-RHKXV4BmFoGt-KTF6tsecMj_INRdKxAkzUozpLW13dwaHTdY80AOAMCKIH84OTT9qKryAjeoe3E8D_DuIuRevZWDZlbZhJgYQnDuO8EqYgXI/s1600/PB110026.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI22HnHfRnFCycP_4nkC2NdpvnjSizwQ-RHKXV4BmFoGt-KTF6tsecMj_INRdKxAkzUozpLW13dwaHTdY80AOAMCKIH84OTT9qKryAjeoe3E8D_DuIuRevZWDZlbZhJgYQnDuO8EqYgXI/s320/PB110026.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5676525810558336034" /></a><br />Can't post this without talking about evil nightshades - pretty interesting stuff actually, but first, I'd like to thank <a href="http://frontrangecrossfit.com">Front Range Crossfit</a> in Denver for putting on the FRCF Master's Championships last month. Well run, 2 day event that reminds me of the original Games at the Ranch. No need to buy a spectator ticket (for a change) but still quality work-outs, equipment, food, planning, etc. If you're 35+ and want to prove yourself, keep an eye out for this one next year. But don't think it's cake walk! There were some tough muthas there. I landed in 2nd place behind a Games podium finisher - so was pretty happy with that :)<br />Now, nightshades - pretty intimidating title for a tomato! Nightshades, which include the likes of tomatoes, potatoes, eggplant, peppers of ever sort, and even tobacco, contain alkaloids which vary from mildly irritating to fatal - eff!. Seriously, i didn't know salsa had such a DARK side. Hmmm... doesn't SOUND very paleo but maybe we need to think about this. If you google around a little, you'll find the experts tend to bash them pretty hard then back pedal and say that unless you suffer from autoimmune disease, like rheumatoid arthritis, they're not so bad due to beneficial vitamins/nutrients. Apparently, there's only anecdotal evidence of the detrimental effects of nightshades on your health - I could not find one single formal study that condemns them - surprising. Here's a good article by L. Cordain on toxicity in <a href="http://www.rawpaleodietforum.com/infonews-items/cordain-newsletter-nightshades-part-2/">tomatoes</a> and here's one on <a href="http://www.rawpaleodietforum.com/infonews-items/cordain-newsletter-nightshades-part-3/">peppers</a> and here's one on <a href="http://www.rawpaleodietforum.com/infonews-items/loren-cordain-newsletter-update-re-nightshade-plants/">potatoes</a>. Here's my take-away: There is a HUGE range of toxicity depending on the ripeness or type of pepper. Ripe tomatoes and green peppers have almost zilch of the toxins representative of this family. SO, you can shun all nightshades or be a little objective and consider the "safer" ones - meaning try them and see if you grow big knuckles. There's no auto-immune buggers in my family - instead they all die of heart disease, so given the low carb nature of this recipe, i'm GOIN' FOR IT!<br /><br />Buffalo Pumpkin Chili - just in time for Thanksgiving...<br /><br />2 lbs ground bison<br />1 Qt Tomato Juice<br />28 oz Can of peeled/diced tomatoes <br />1 large onion - chopped<br />1 large portobello mushroom - chopped<br />1 large green pepper - chopped<br />15 oz canned pumpkin<br />2.25 oz canned sliced olives<br />1 TBS pumpkin pie spice<br />1 TBS hot sauce<br />1 TBS chili powder<br />1/4 tsp smoked paprika<br />1/8 tsp cayenne pepper<br /><br />Brown the bison in a large pot then add onions and mushrooms for about 5 minutes. Add everything else, bring to a boil then back off and simmer for 1 hour. DONE. Makes, ummm... A LOT. Enjoy.. and don't eff-up this Thanksgiving. If you've been on the paleo wagon for awhile, you might just start on the couch because you'll end up comatose there anyway - been there!! <br />Eat Well! Steve PaleoSteve Parsoneaulthttp://www.blogger.com/profile/10535414778607246907noreply@blogger.com3tag:blogger.com,1999:blog-2015624851336091806.post-84331364446782435252011-05-23T17:10:00.000-07:002013-03-19T16:10:33.259-07:00Bison Ribs w/Egyptian Walking Onions & Sorrel<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcm9AaiGElOBJnwuJle1QS-qenmv2ICC4CdXSY8V8t-kNg_-iehWpaHFxJ5S9Qao0AOtUtOaWnGw_2bce_kxzzS0IBnB9rSIy7vJDlqKUy70Oft-dPMRaG6oUK79ukGvzVB37PrWMyPkI/s1600/IMG_0109.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcm9AaiGElOBJnwuJle1QS-qenmv2ICC4CdXSY8V8t-kNg_-iehWpaHFxJ5S9Qao0AOtUtOaWnGw_2bce_kxzzS0IBnB9rSIy7vJDlqKUy70Oft-dPMRaG6oUK79ukGvzVB37PrWMyPkI/s320/IMG_0109.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5610073913567529410" /></a><br />I have a ribs obsession, which i'll talk about more in a bit, but first a little on the <a href="http://games.crossfit.com/">Crossfit Open</a>. I tip my hat to them - that format was bold and they took a lot of heat for it. I still would like to bitch. Crossfit HQ bowed to the general populous. Their goal was CLEARLY to not discourage people from crossfit, and show any ninny could do it. That bummed me out a little, but this IS a business after all. Geez i was hoping to feel just a little "F^cking Elite" but there really was none of that in the Open programming. In the end, i think they indeed rounded up the best athletes. Those that barely made it, or barely missed it (me), can argue but realistically their chance of winning THE GAMES are probably on the order of getting raptured to heaven. Looking at the Regional workouts, it seems more in line with what I consider crossfit and i'm happy to see that kind of programming. I'll keep paying my membership dues ;-)<br /><br />OK, bison ribs. HOLY $HIT THEY SELL THEM AT COSTCO! Good call whoever is buying the meats there. Bison is expensive, after all, they can walk thru fences that keep lesser animals (beef) at bay, so sure, charge a little more. But seriously, the nice cuts are kind of ridiculous. Not ribs though - $20 for a HUGE rack.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWFWZvpSQ2U6dfyctoGTjfloHxihKUN5RTFBLYNaZBGbgNjTAL592C0eCR9P55AO7IiDP8u59zUUiYxmLz1ncs4qYVe-BazsUb_rVM0j-M0OSwXvEcQZ7DNcrpOru7A-WswaXy9e5gCik/s1600/IMG_0101.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWFWZvpSQ2U6dfyctoGTjfloHxihKUN5RTFBLYNaZBGbgNjTAL592C0eCR9P55AO7IiDP8u59zUUiYxmLz1ncs4qYVe-BazsUb_rVM0j-M0OSwXvEcQZ7DNcrpOru7A-WswaXy9e5gCik/s200/IMG_0101.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5610087820928013714" /></a> I have no idea if Costco outside of Boulder sells this stuff. If not, you can go on-line but they won't be nearly as reasonable.<br />Now about those egyptian walking huh? We have a great Farmer's Market here in Boulder and they caught my eye. <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8L_JULAf-iZPTZO3ahfyqLY8qJrGqN8v5Z77EyZRGGauyq536PiIPhZ9u8wt9HcSvyux4Pn-4b9AvbHx8x7p7MRMCbS_RQyrCoam_YVu0olluEL0DFU9hbYyM1ro5CSp_TovhrqJd4Hs/s1600/IMG_0094.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8L_JULAf-iZPTZO3ahfyqLY8qJrGqN8v5Z77EyZRGGauyq536PiIPhZ9u8wt9HcSvyux4Pn-4b9AvbHx8x7p7MRMCbS_RQyrCoam_YVu0olluEL0DFU9hbYyM1ro5CSp_TovhrqJd4Hs/s200/IMG_0094.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5610076992157414578" /></a> Basically HUGE scallions that form a bublet on top. As it gets heavy and falls over, it lands in the dirt and "plants" itself - so essentially "walking" across your garden. I also grabbed some mixed mushrooms while i was there<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9rBto14oU0hlWer8DoP40d0IxNyVB1PTgY_XsXi6DgwzBfKmUPaS_3VWCkozra-fGkKu43m8_3bwT8MXSNY5ep4hLD26YLQ4f4_0XoCz1dFE6-Y7ZqspI25c0Sn3QCyqSsx3UDNIJKYg/s1600/IMG_0098.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9rBto14oU0hlWer8DoP40d0IxNyVB1PTgY_XsXi6DgwzBfKmUPaS_3VWCkozra-fGkKu43m8_3bwT8MXSNY5ep4hLD26YLQ4f4_0XoCz1dFE6-Y7ZqspI25c0Sn3QCyqSsx3UDNIJKYg/s200/IMG_0098.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5610077624766942194" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB8pdeJuxtTzyXGHtstpKyKv7l-B_EObyL6NgoKT880EEFrs468ajENchjuw9fSXRO9MrsNtY-QraP-fLNP77x3Aq6hv3fjUeJwex5XMJZ73SllYiNdMpJveTWhhMuESaLQA2q2aqzZ8A/s1600/IMG_0103.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB8pdeJuxtTzyXGHtstpKyKv7l-B_EObyL6NgoKT880EEFrs468ajENchjuw9fSXRO9MrsNtY-QraP-fLNP77x3Aq6hv3fjUeJwex5XMJZ73SllYiNdMpJveTWhhMuESaLQA2q2aqzZ8A/s200/IMG_0103.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5610084052094205970" /></a> and sorrel - very lemony and tart. To be eaten in small quantities because it contains oxalic acid. As a garnish though, it really adds a unique taste (if you can't find it - just give the dish a squeeze of lemon towards the end). One more note about ribs. I'll say it again, i'm LAZY. I know some people parboil them and do a little dance, blah blah. Heck i'm so lazy I literally threw away ALL my socks and bought just <a href="http://www.zappos.com/defeet-woolie-boolie-4-pair-pack-charcoal">woolie boolies</a> three years ago. Hiking, biking, work, crossfit - whatever - SAME socks. Best thing i ever did. So, I really don't care if the meat falls off the bone, that's what teeth are for and this is WAY less work. Don't get me wrong - they're still pretty tender. Here's the recipe:<br /><br /><span style="font-weight:bold;">Bison Ribs with Egyptian Walking Onions & Sorrel<span style="font-style:italic;"></span></span><br /><br />1 rack of ribs - dry rub with spices. Smoked Paprika is a "must have" spice. Besides that, i use garlic salt, onion salt, pepper, etc. Put on the barbecue - took mine about 1/2 hour or so.<br /><br />1 plate of mixed mushrooms, garlic, pecans, and "egyptian walking onions" or equivalent (leeks) - chopped.<br /><br />Get 2 slices of bacon and cook it up. Put bacon to the side and saute ingredients above in the bacon fat. Start with the pecans - then add the rest. Salt and pepper to taste. It doesn't need much more - pretty rich. Just before it's done, add sorrel (just a few leaves chopped) and bacon pieces.<br />Enjoy! Steve "Paleo"Steve Parsoneaulthttp://www.blogger.com/profile/10535414778607246907noreply@blogger.com3tag:blogger.com,1999:blog-2015624851336091806.post-13135850853281442322011-04-04T18:59:00.000-07:002013-03-19T16:12:42.009-07:00Paleo Chocolate Pudding<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9vlls_8n32lXDj5NW82a2WjOziHR4abwdR3DHE95KO-naVobR2T2cL1zwKAD6MYk3QDh1XKW1kyu9hDVtIqnBu3TEeSbCbXtOz8l1Aodw__q2iic-nT16m8momM-ay5MtLyObeDiPzvI/s1600/IMG_0091.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 232px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9vlls_8n32lXDj5NW82a2WjOziHR4abwdR3DHE95KO-naVobR2T2cL1zwKAD6MYk3QDh1XKW1kyu9hDVtIqnBu3TEeSbCbXtOz8l1Aodw__q2iic-nT16m8momM-ay5MtLyObeDiPzvI/s320/IMG_0091.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5591913468093670530" /></a><br />Paleo Chocolate Pudding?(!) - you betcha! Whoever thought of this (wasn't me..) should get the Nobel Food Prize - it's THAT good. But first, since this is really a crossfit blog wrapped in bacon, i need to vent a bit. Did Crossfit HQ hire programmers based on their Fran time, or perhaps power to weight ratio? Geezus that <a href="http://games.crossfit.com/">Games</a> site has been PAINFUL. Don't know what frustrates me more - my inability to instantly just post my scores, or my inability to focus on LIFE not knowing where I stand (21st in Masters after round 2 in case anyone is counting ;-) Oh and just one more thing! Is some Reebok chik programming this stuff? Is there a world-wide bumper plate shortage? Crossfit HQ - please make me regret those statements and program some big weights for crying out loud. OK - on with the recipe...<br /><br />Paleo Chocolate Pudding - I first saw it at <a href="http://www.freecoconutrecipes.com/recipe_Chocolate_Avocado_Pudding.htm">freecoconutrecipes.com</a> and i feel quite brave for trying it ;-) Seriously, you have to trust me, this came straight from heaven - it's the best chocolate pudding you'll ever have - BAR NONE. It only takes 10 minutes to make. <br /><br />2 ripe avocados<br />1/2 cup cocoa powder<br />1/2 cup honey<br />2 tablespoon coconut oil<br />1 tsp vanilla extract<br /><br />Whip it all up in a food processor, spoon into some small bowls (it's very thick - like it should be..), and top with a little coconut whipped cream, berries, and some d-chok shavings. Really, it's fantastic.<br /><br />Eat Well! Steve "Paleo"<br /><br />.. and good luck to all my crossfit brethren!!!!!Steve Parsoneaulthttp://www.blogger.com/profile/10535414778607246907noreply@blogger.com39tag:blogger.com,1999:blog-2015624851336091806.post-63641190584780066352011-02-21T15:42:00.000-08:002013-03-19T16:10:20.048-07:00Ribs, Sweet Potato Fries, and Rhubarb Surprise!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVUJWOZXumAMgP1_DdfKytUxmD9bsm3VdcqDRgzbrk8FfBlc2Mwv-64fhSj6720F0-gZfWYlJ1Ku2glrbdxAw8kIDtPZWzknIf7pDyZfhT3N_gThnkH8rFKVJlkpsyK1shN3grvJ5GUPQ/s1600/Ribs.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVUJWOZXumAMgP1_DdfKytUxmD9bsm3VdcqDRgzbrk8FfBlc2Mwv-64fhSj6720F0-gZfWYlJ1Ku2glrbdxAw8kIDtPZWzknIf7pDyZfhT3N_gThnkH8rFKVJlkpsyK1shN3grvJ5GUPQ/s320/Ribs.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5576292996779001522" /></a><br />This is just good comfort food and if you're a rhubarb fan, you're in for a guiltless paleo feast. First a word about spices - don't be cheap. Find a spice shop, virtual or brick 'n mortar, and get the good stuff. I did recently, and man it makes a difference. You'll see I included shallot salt - awesome stuff but you may not find it at your local haunt. Smoked paprika is another one - get it. You might spend a little more but remember, it cost less than open heart surgery so splurge a little - money well spent. This meal is close to 5 blocks (ignore the wine - more about that later). I can't figure exactly how much fat and meat in on a rib - i don't have a calorimeter dang it.<br /><br /><br /><br /><br /><br /><br /><br /><span style="font-weight:bold;">Ribs, Fries, and Rhubarb Surprise<span style="font-style:italic;"></span></span><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSTzlMQGyebwp33TUGvptdH1bguOQEPRjVAp4eSIxDqOTniB8HsYuOIR1t87Mtf3bKvkm9rBgNgm2PDKpMfy8Pct3Pl8Xq6t-Vmhnk96at3RLfjq_UKDhEkkT7W7rnmgD3VpjUIdJkIZk/s1600/RawRibs.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSTzlMQGyebwp33TUGvptdH1bguOQEPRjVAp4eSIxDqOTniB8HsYuOIR1t87Mtf3bKvkm9rBgNgm2PDKpMfy8Pct3Pl8Xq6t-Vmhnk96at3RLfjq_UKDhEkkT7W7rnmgD3VpjUIdJkIZk/s200/RawRibs.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5576297488153567250" /></a><br />About 6 pork ribs - i buy the stuff from Costco. Get higher quality if you can.<br />Dry rub them with shallot salt, lemon pepper, smoked paprika, garlic powder, and celery salt. Get the barbecue going.<br />Now slice 8 oz of sweet potato ( I like the garnet ones). Melt a about a tablespoon or so of coconut oil and coat them with it. Arrange on a baking sheet and sprinkle with shallot salt, cayenne pepper (not too much), and sea salt. Get that oven pre-heated to 425F.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmAtvaFw_nq1mzUxqWDn1KmU0CYKyO7qMDQDGsiOWzsVuJNIDm3OjDf8u5YlsRvpp1ThuTcMrBAclST8_ReACBa4fO9kiKWSCOM5FRaGeXQULp-h7RrhQ556N5uYXirMcExiR9fFLHHHY/s1600/RawSweetPotato.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmAtvaFw_nq1mzUxqWDn1KmU0CYKyO7qMDQDGsiOWzsVuJNIDm3OjDf8u5YlsRvpp1ThuTcMrBAclST8_ReACBa4fO9kiKWSCOM5FRaGeXQULp-h7RrhQ556N5uYXirMcExiR9fFLHHHY/s200/RawSweetPotato.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5576298341016816194" /></a> The ribs and sweet potatoes took about 30 minutes for me - so i would start them at the same time. When they're nearly done, get about 3 oz of snowpeas, spice 'em up, and saute in a little coconut oil. Now about that wine! I don't normally plug wine. It's debatable (but arguable) paleo food. However, health-wise, few debate that a little red wine is good for you.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghwDxg3RX7-SC_938NE2XXLXfei17NPMg5o5W86sGAvF1jH-zHGl5YLY8H7Svmj2N6h7Q6YLRJUrlc-PgjCwGXr9XFjPseT1QiLX28os4qB0YYBgIpfs_LmXYYg_0jodUMDmURybFyF04/s1600/wine.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghwDxg3RX7-SC_938NE2XXLXfei17NPMg5o5W86sGAvF1jH-zHGl5YLY8H7Svmj2N6h7Q6YLRJUrlc-PgjCwGXr9XFjPseT1QiLX28os4qB0YYBgIpfs_LmXYYg_0jodUMDmURybFyF04/s200/wine.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5576302576251432610" /></a> I paired a 2006 Beauregard Cabernet Sauvignon with this dish - FANTASTIC. I know Ryan Beauregard - he's out in California, not paleo but he LOOKS at bit paleo ;-) Either way, he makes great wine and he ships it <a href="http://beauregardvineyards.com">Beauregard Vineyards</a><br />I know you've been patiently waiting for desert - here it is...<br /><br /><span style="font-style:italic;">Hot Rhubarb with Coconut Ice Cream!<span style="font-weight:bold;"></span></span><br />6 oz chopped rhubarb<br />1/2 teaspoon orange peel zest<br />1 tablespoon maple syrup<br />1/4 tsp cinnamon <br />1/4 cup water<br />1/4 cup coconut ice cream<br /><onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivWP0XSgZWkGp3bId1498A5IT1Sb0zMXFXzOnGcxAHWeYshtHRhbbZGWUcorUIGN00COK_pSzXcxa0LcrQGnUh-XOIlkaHvVgmsKhNTKeCOnKlwhZ7mtQPyfPSaIBR2m5bQSrHspyxYHI/s1600/RawRhubarb.jpg"><img style="display:block; margin:0px auto 10px; text-align:leftr;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivWP0XSgZWkGp3bId1498A5IT1Sb0zMXFXzOnGcxAHWeYshtHRhbbZGWUcorUIGN00COK_pSzXcxa0LcrQGnUh-XOIlkaHvVgmsKhNTKeCOnKlwhZ7mtQPyfPSaIBR2m5bQSrHspyxYHI/s200/RawRhubarb.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5576305483476021122" />Don't eat any rhubarb leaves, cuz, ummm, it'll kill ya and someone will have to right a book and postulate where you stubbed your toe on this paleo gig.. So, get a small skillet - add water and rubarb and heat to boiling. Once rhubarb starts to soften and water is nearly gone, add maple syrup, orange zest, and cinnamon. <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqyGB9GP0B-7fGdkeylGzPmaW34BGFFCjYWJVuuHJjxiXewBqplF8aMzy6Ba3p-br35qE6log-s1T-DL632ANpuUd_hCFk3wLbR9aXmIMozM9Mz-Ay07AYNBWyXWeRkYLIYZgHvdZShdM/s1600/RuhbarbSaute.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqyGB9GP0B-7fGdkeylGzPmaW34BGFFCjYWJVuuHJjxiXewBqplF8aMzy6Ba3p-br35qE6log-s1T-DL632ANpuUd_hCFk3wLbR9aXmIMozM9Mz-Ay07AYNBWyXWeRkYLIYZgHvdZShdM/s200/RuhbarbSaute.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5576310631182759186" /></a><br />Keep heating/stirring for another 5 minutes. Place in two small bowls and add 2 tablespoons each coconut ice cream (coconut bliss and purely decadent are good brands - sells at Whole Paycheck here in Boulder). Or you can top with coconut whipped cream per previous post..) It's tart and yummy - enjoy! Steve "Paleo"<br /><a href="http://primitivefoods.com">PrimitiveFoods.com</a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidKmpOaJfWRjGXyQQgVdDJS8CpMsvFnpM3Gy_eGQ06xZIxfs6Ncayex9Glvq_VjyTO2OAwsv5ch6-xwD8bFGeLNK4Vg4shU3eCtZq_oDbSxddLSn5olN53WcIIRSAiU3Kx_r5k4_cU1z4/s1600/Rhubarb.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidKmpOaJfWRjGXyQQgVdDJS8CpMsvFnpM3Gy_eGQ06xZIxfs6Ncayex9Glvq_VjyTO2OAwsv5ch6-xwD8bFGeLNK4Vg4shU3eCtZq_oDbSxddLSn5olN53WcIIRSAiU3Kx_r5k4_cU1z4/s320/Rhubarb.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5576312557725481346" /></a>Steve Parsoneaulthttp://www.blogger.com/profile/10535414778607246907noreply@blogger.com9tag:blogger.com,1999:blog-2015624851336091806.post-9327895429391310672011-01-08T11:27:00.000-08:002013-03-19T16:19:14.108-07:00Whipped Coconut Cream!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4OCpS8e8gWV453IAfztfW2fKGJiul0oiMTpZJlUxPEbKb9sGwQJYGXSKO99c5dpQFAZq7ji2tBQEJNNBWXn8YxUvvUsn4CF5SOMrEPRSjkt_BtwalXyZ3_QR5-g5uyIQ0JyHA54Z_JbA/s1600/IMG_0001.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4OCpS8e8gWV453IAfztfW2fKGJiul0oiMTpZJlUxPEbKb9sGwQJYGXSKO99c5dpQFAZq7ji2tBQEJNNBWXn8YxUvvUsn4CF5SOMrEPRSjkt_BtwalXyZ3_QR5-g5uyIQ0JyHA54Z_JbA/s400/IMG_0001.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5559905493110949570" /></a><br />Wow have i been a posting slacker!! Well, don't want to bore you with variations of the same old $hit but this is pretty good and i'll post a rib recipe shortly that's worthy. I think with the competitive crossfit season just around the corner, i'm regaining a little more inspiration :) <br /><br />Every once in awhile, something comes along that changes your eating habits - this tip from Alistair Boyd of Singapore, and a GF addicted to whipped cream in her coffee, set me in motion. He told me he was making his own whipped cream from coconut cream using a whip-it! dispenser, so i experimented forwards and backwards with it (like a good little engineer) and settled on a recipe that i've been enjoying daily. Seriously, give this a try and you'll never look back.<br /> <br />Here's what you do:<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxS9UUAaInaxUn6CES4tlbnXlXlJCZQ3p2L_6jwzUJnO4aBw2dG9LX4OhpyKcY2EhqfaoeXKGdnXPySHp8JJlL6lmmPYr2sPy1BdtZs9bHcuxuamqSq88H_X_YrVjAqcUYkidoYJxumXk/s1600/3623_main_250x250.jpg"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 70px; height: 250px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxS9UUAaInaxUn6CES4tlbnXlXlJCZQ3p2L_6jwzUJnO4aBw2dG9LX4OhpyKcY2EhqfaoeXKGdnXPySHp8JJlL6lmmPYr2sPy1BdtZs9bHcuxuamqSq88H_X_YrVjAqcUYkidoYJxumXk/s320/3623_main_250x250.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5559901294203205890" /></a> Get one of these bad boys from Amazon - they're about $45. Comes with NO2 cartridges but buy some extra ones. I bought a "Whip-it!" brand - Swiss made - wohoo. They come in different sizes. I think 1/2L is the best. The 1 Litre is a monster that barely fits in the fridge and takes two NO2 cartridges. Coconut cream is not very easy to find so I would just recommend to buy canned coconut milk - I like Thai Kitchen brand. Also get some vanilla extract and real maple syrup.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbg94XzguAefIweo7TRrXOlH4h9wCGRHOAhQiphXKUP461hzTEfhzDsHZ4kPiIAijRO67-0tbHDvR4kvKlakvkeGK3oKHeHdjSoNtCCp6IEKgMCMceVwpGR6knHtBVKAC0aBWD_xak5Jk/s1600/IMG_0005.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbg94XzguAefIweo7TRrXOlH4h9wCGRHOAhQiphXKUP461hzTEfhzDsHZ4kPiIAijRO67-0tbHDvR4kvKlakvkeGK3oKHeHdjSoNtCCp6IEKgMCMceVwpGR6knHtBVKAC0aBWD_xak5Jk/s320/IMG_0005.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5559912986141118834" /></a><br />Mix all this in a bowl with a whisker.<br /><br />12-16 oz coconut milk or coconut cream<br />1 - 1.5 Teaspoons Vanilla Extract<br />1/4 cup pure maple syrup<br /><br />Put this mixture in your dispenser, gas it up, shake it, and put it in the fridge. Coconut milk gets really thick in the fridge but the maple syrup helps a bit (don't try honey - way too thick). It dispenses a little better if you take it out of the fridge for a bit. This is GREAT with coffee, berries, on key lime pie - geez, let your imagination go wild. <br />Oh ya, one more thing, if you're wondering how heavy whipping cream might work in the whip-it!, ummm, ya that's what i have in the 1 Liter monster ( 1 quart heavy whipping cream, 1/2 cup maple syrup, 1 tablespoon vanilla). I'm ashamed to say I get busted on a regular basis squeezing the trigger on that one...<br /><br />Enjoy!<br />Steve "Paleo"<br /><a href="http://primitivefoods.com">PrimitiveFoods</a>Steve Parsoneaulthttp://www.blogger.com/profile/10535414778607246907noreply@blogger.com18tag:blogger.com,1999:blog-2015624851336091806.post-90352434791846330962010-08-18T18:37:00.000-07:002013-03-19T16:13:08.155-07:00Cutting Loose with Bison-Kale and the Norcal Margarita<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf2sK9KF18S6Y-k25MA7hMoDAD22tX4sqnqWvWXyJGWpYRsqjSaTrQ1VeimViqc70__8MAD_qKxoykxamHFoQeHpgEC-L7vfal4Yz8rJsRHnMUUyyNPX-4Gtnkhyx8If1DykmxjtC8ETQ/s1600/BisonKale.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf2sK9KF18S6Y-k25MA7hMoDAD22tX4sqnqWvWXyJGWpYRsqjSaTrQ1VeimViqc70__8MAD_qKxoykxamHFoQeHpgEC-L7vfal4Yz8rJsRHnMUUyyNPX-4Gtnkhyx8If1DykmxjtC8ETQ/s400/BisonKale.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5506931845698369250" /></a><br />I've been eating variations of this meal for awhile - time to share! But first, a little education. People often ask "Where do I get my calcium when eating this paleo scam?" The answer of course, is the same place cows get it - greens - unless you're just jamming them full of grains which is a whole udder topic. So, how much calcium IS in greens? Well, oz for oz, there's more calcium in kale than milk. Ya ya, 8 oz of kale would be impressive, but you see my point. Eat lots of dark greens and you'll be fine.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbLee6kF9putx2wlbRV6uzGJltahZq_EAewxrGVkoVRv98tYSL9TD6x7Dc6Stz-AhCJJ5cn_q9OdT9ECIP_h2sMaUAccFJDsB-V-c57b7HJJuLbECqQOb6Ym9NQDgjCL3-9WzIlm2OpR0/s1600/calcium.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 400px; height: 250px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbLee6kF9putx2wlbRV6uzGJltahZq_EAewxrGVkoVRv98tYSL9TD6x7Dc6Stz-AhCJJ5cn_q9OdT9ECIP_h2sMaUAccFJDsB-V-c57b7HJJuLbECqQOb6Ym9NQDgjCL3-9WzIlm2OpR0/s400/calcium.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5506930098169950658" /></a><br /><br />OK... on to the recipe..This is a completely balanced 5 block meal that cooks in 9 minutes flat.<br /><br />5 oz bison (I used Great Range sirloin steak)<br />2 oz kale - chopped<br />6 oz garnet yams - chopped ( be lazy and don't peel it )<br />2 mushrooms - sliced<br />small handful of diced red onion.<br />1 Tablespoon coconut oil<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPKN3gLtVrB-y32pBp6Oe-LWPpFas0lfMeA12zbRq3TGjSJqHsSbIYxIy_VAzV_x-kqLAcX92aaGF2dYIHfMkrWguYKXGwkZjokgzjF6Vuxk8KDSIK0D4-Cl1NBd_LUjGQB3ZO1yCC3lo/s1600/BisonKaleIngredients.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPKN3gLtVrB-y32pBp6Oe-LWPpFas0lfMeA12zbRq3TGjSJqHsSbIYxIy_VAzV_x-kqLAcX92aaGF2dYIHfMkrWguYKXGwkZjokgzjF6Vuxk8KDSIK0D4-Cl1NBd_LUjGQB3ZO1yCC3lo/s320/BisonKaleIngredients.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5506933926023579218" /></a><br />Get a big skillet on the stove - good and hot - put the coconut oil in it. When that's hot, add the yams. Keep flipping and after 4 minutes, add mushrooms and onions. After a couple more minutes, push to the side and add kale and bison. Bison is SO lean, you barely want to cook it. Keep pan covered now but every 45 seconds, uncover and stir. Spices - i like celery salt and lemon pepper. Ready in 9 minutes... enjoy!<br /><br />Now.. what you've been waiting for.. i've yet to find a paleo nut that doesn't appreciate this margarita and since beer effs me up these days, this IS the beverage of choice.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9jqN6zRhzWjXpJa_U_0CPOFoKwXUfVx-OJwRXy0cJkpqjuD_GstXJSDWfm6IRTUMhVU25RlUBgSVizHG8yrlxgdeOxxixre_hpeUBFs5o-sA0k8tCiT8f-7P-NyWl-RXW4JnzLOqYVUM/s1600/norcal.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9jqN6zRhzWjXpJa_U_0CPOFoKwXUfVx-OJwRXy0cJkpqjuD_GstXJSDWfm6IRTUMhVU25RlUBgSVizHG8yrlxgdeOxxixre_hpeUBFs5o-sA0k8tCiT8f-7P-NyWl-RXW4JnzLOqYVUM/s320/norcal.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5506934626108340354" /></a>I first heard of the norcal margarita from Robb Wolf's <a href="http://robbwolf.com/category/podcasts/">Podcast</a> which I highly recommend. Here's the "recipe"..<br /><br />ice<br />juice of 1 lime<br />2 shots tequila<br />diet tonic water*<br /><br />* he prolly didn't call this out but it makes a huge difference to me (ya there's artificial sweetener in that stuff - but hell, it's an alcoholic beverage!) Oh, one last thing, don't be cheap. Get the good stuff for crying out loud - cuz gawd knows you're saving on health care and the recipes are free ;-)<br />Eat Well! Steve "Paleo"<br /><a href="http://primitivefoods.com">PrimitiveFoods.com</a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCpre7cbtIA5q7aPYB0TzO2hGZ_P6XzPwcrrY6G8gGfYTEC3WXiQdlbgwGI6lJCydwKbcAeLUrXhzd_U67uazWP6luUn5aeUKoz6Ktd71j2IP7T8xlTgv9F7FljTZRX2nasLXXLDU-Zmc/s1600/DonJulio.jpg"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCpre7cbtIA5q7aPYB0TzO2hGZ_P6XzPwcrrY6G8gGfYTEC3WXiQdlbgwGI6lJCydwKbcAeLUrXhzd_U67uazWP6luUn5aeUKoz6Ktd71j2IP7T8xlTgv9F7FljTZRX2nasLXXLDU-Zmc/s400/DonJulio.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5506937253970882914" /></a>Steve Parsoneaulthttp://www.blogger.com/profile/10535414778607246907noreply@blogger.com21tag:blogger.com,1999:blog-2015624851336091806.post-24899338443889878592010-07-05T15:14:00.000-07:002013-03-19T16:11:34.842-07:00Coconut Butter Bars<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDX2OkvNmVmyrIPQLBMYTqiRe50XdzFLkRw6YaNv4VJQteJHmuFPXve72pop2jXv-ZHMI9kcH2uboTLElfgWbqYiqeJiBdztjk5njrdFSAaohpFTdAaqmakRbLD3qJC8Vyo90vIKChccU/s1600/coconutballs.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDX2OkvNmVmyrIPQLBMYTqiRe50XdzFLkRw6YaNv4VJQteJHmuFPXve72pop2jXv-ZHMI9kcH2uboTLElfgWbqYiqeJiBdztjk5njrdFSAaohpFTdAaqmakRbLD3qJC8Vyo90vIKChccU/s320/coconutballs.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5490552353969893586" /></a><br />I've been looking for an excuse to highlight a product called "Artisana Organic Coconut Butter". If you're with the crossfit crowd, you may have noticed a happy face or two walking around with a jar of this and a big spoon - it's yummy - no doubt. Oh and um Ya it's mostly saturated fat, and, umm, Nope, i don't care (read up on medium chain triglycerides - your body would rather use this as fuel than store it). The rest of the ingredients are just naturally hanging out in my pantry - hopefully true at your house too. This recipe was bound to happen. I'd been fooling around making "fudgy" stuff and then a friend of mine, Laura (who has made a LIVING doing stuff like this!), described a date ball she used to make. Game ON!! U can find this coconut butter at Whole Paycheck and on-line. And NO, Artisana doesn't "sponsor" me and YES they should ;-) You might add different kinds of nuts or seeds to these. Pretty sure even cat turds would be good mixed with this stuff...No need to bake 'em - just start stuffing your pie hole :)<br /><br /><span style="font-weight:bold;">Coconut Butter Bars</span><br /><br />1/2 Cup pecans<br />6 pitted dates<br />1 Tablespoon cocoa powder<br />2 Tablespoons coconut butter<br />2 Tablespoons unsweetened shredded coconut (in bulk at WF)<br /><br />Put it all in your food processor. Shape into bars and coat with more coconut. It only makes 7 - U may want to scale it up!<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6mMSoUdm5IndZUftNyM-Ja154r3J2Wdq2Zh3WcNWcHX7rH_wGDWmePe7ImAj3se2PhtOTQ53TZLwmkTj2M6n9y21ATmDWghlBRe-2cNNe7hkKrAfEc8sMI1qL30xYYmzczbFTZ64bdFI/s1600/cocobutter.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6mMSoUdm5IndZUftNyM-Ja154r3J2Wdq2Zh3WcNWcHX7rH_wGDWmePe7ImAj3se2PhtOTQ53TZLwmkTj2M6n9y21ATmDWghlBRe-2cNNe7hkKrAfEc8sMI1qL30xYYmzczbFTZ64bdFI/s200/cocobutter.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5490552710886989762" /></a><br /><br />Eat Well!<br />Steve Paleo<br /><a href="http://primitivefoods.com">PrimitiveFoods.com</a><br /><br />oh heck! almost forgot! If you're competing at The Games in 2 weeks, Good Luck! ..and look for me.. Go team FLATIRONS!!!Steve Parsoneaulthttp://www.blogger.com/profile/10535414778607246907noreply@blogger.com7tag:blogger.com,1999:blog-2015624851336091806.post-62527914761151187312010-05-05T09:13:00.000-07:002010-05-06T14:14:52.209-07:00Paleo Shitake Spinach Souffle<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgROz5DGVYuO5DgWeAGUvWrRCEeYSRZdexbV3dtVPnG0IOXOAS0bfQVw8vnCYf1isnRkAfG7K49Oxp0K6T_3qNLtWXk-pDqCBRoSvvGwrlXztPgSRERoH63bIkaBtKwSwsm4U2bp1E6LXI/s1600/slice.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgROz5DGVYuO5DgWeAGUvWrRCEeYSRZdexbV3dtVPnG0IOXOAS0bfQVw8vnCYf1isnRkAfG7K49Oxp0K6T_3qNLtWXk-pDqCBRoSvvGwrlXztPgSRERoH63bIkaBtKwSwsm4U2bp1E6LXI/s320/slice.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5467974670623066722" /></a><br />WOW - the competitive crossfit season is upon us! So cool to bump into people i've only known briefly or thru the virtual world. This is also causing me to reflect a bit on the past year or so... and i'll make it brief..i look around and i see so many people that are getting stronger and healthier as a result of crossfit and paleo lifestyle. This is NOT like watching gold fish grow - they literally transform before your eyes. Very stoked to be a part of it and a small contributor to the movement (should i be ashamed that the mention of gold fish got me thinking about recipes?? ;-)<br />Also, a quick shout-out to <a href="http://frontrangecrossfit.com">FrontRange</a> Crossfit who ran the <a href="http://games2010.crossfit.com/blog/north-central/">US North-Central Regional Crossfit Games</a> just south of Denver. Great event, frackin AMAZING athletes, and the characteristic camaraderie. Skip Miller and his team did an outstanding job organizing a flawless event. My team, <a href="http://flatironscrossfit.com">Flatirons</a> Crossfit, qualified for THE GAMES in LA (!!) -Holy $hit! That is still sinking in! The best of the best will be there. I'm VERY excited!.... Well Krap! Better start fueling this hunt!<br />Spinach souffle has always been a comfort food for me but of course store bought has wheat flour, soybean oil, sugar, blah blah... screw that. This is REALLY good, easy to make, and WAY better than what you'll buy in the store - trust me! I will admit i'm going a little low-carb here... I want to be 100% optimized for the Games and from that carb-cycling thingy I did, I think i can tweak things down just a bit and get good results. It's a VERY fine line to gain muscle while minimizing bodyfat and I encourage everyone to experiment and find what works best for you.<br /><br /><span style="font-weight:bold;">Paleo Shitake Spinach Souffle</span><br />5 oz organic baby spinach - finely chopped (basically 2 big handfuls of leaves)<br />2 slices bacon - chopped<br />4 shitake mushrooms - chopped<br />1 Cup grated celery root (can leave it out if you can't find it...)<br />2 Scallions (green onions) chopped<br />4 Eggs and 10 egg whites (don't bitch.. they're cheap ;-) *<br />Celery salt - few shakes<br />1/2 Cup Coconut Milk (Thai Kitchen if you can find it)<br />1/4 Avocado - sliced (garnish)<br />10 Pecan halves - chopped (garnish)<br />1 tsp coconut oil (garnish)<br /><br />* Tip.. i buy expensive eggs, high in omega 3, and really cheapo ones. If i'm including the yokes, i use the expensive one. For whites, i use the cheap ones (apologies to my dog Bear who has to eat cheap yokes ;-)<br /><br />Nutrition: 1/2 this pie is about 4.3 blocks protein, 14 blocks fat, and 1.5 blocks carb for a total of 550 Calories [don't kid yourself - that pic above was for my daughter. I ate 1/2 easily!]. It's basically 3X fat and REAL low on the carbs. If that's too extreme for you, leave out 1 slice of bacon and the coconut oil and you'll be down to 2X fat. Want close to a 4 block PZ meal? Leave out 1 slice of bacon, use 18 egg whites, and skip the pecans and coconut oil.<br /><br />Chop up the raw bacon and get it cooking in the pan. While it's cooking, grate celery root, chop onions and mushrooms. When the bacon is nearly done, add all that stuff (seriously, it needs to be almost done. Otherwise, it kinda stays too fatty).<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt2lXXADfktoFiJYbl6CH64n5J_ffxh__599EJ8zN8qY5B9AxhDEN0q8mjwGD2CjLonWA7p97TYtuD83XJFEY5ohyphenhyphenVtsnHCSao-NjEidcwNyfadLHvHcVZ9ow7Q48UQYd1x7P8rPL3P7Q/s1600/saute.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt2lXXADfktoFiJYbl6CH64n5J_ffxh__599EJ8zN8qY5B9AxhDEN0q8mjwGD2CjLonWA7p97TYtuD83XJFEY5ohyphenhyphenVtsnHCSao-NjEidcwNyfadLHvHcVZ9ow7Q48UQYd1x7P8rPL3P7Q/s200/saute.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5467975038507969250" /></a> Let it saute on low heat while you chop the spinach and put it in a big bowl. Add eggs, coconut milk, and finally the saute ingredients. Add a few shakes of celery salt. Mix throughly and pour into a deep 9" glass pie pan (it will barely fit). <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD9Jsg_vzicTG5iTlRKLTB2rLRk-Mem1O69PcQr5cUcHxtmZ7tAZpjRXZUmnmn7fwc2m8k0vFwy2D-aAALgAKZFi3VK3ZkMDRVQwCdG-Rn9UfXdcJRkfCW7-rO1_-dibWUZFR9GhDP6I4/s1600/rawpie.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD9Jsg_vzicTG5iTlRKLTB2rLRk-Mem1O69PcQr5cUcHxtmZ7tAZpjRXZUmnmn7fwc2m8k0vFwy2D-aAALgAKZFi3VK3ZkMDRVQwCdG-Rn9UfXdcJRkfCW7-rO1_-dibWUZFR9GhDP6I4/s200/rawpie.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5467975451755649042" /></a>Now lightly roast chopped pecans in the coconut oil - it's really more about coating them with the oil (umm pause here and take a big whiff - coconut oil in the pan smells better than your first date ;-). Spoon on top of souffle and keep towards the center. Cook 35-40 minutes at 350 - check the center with a knife. Should come out clean. Garnish with sliced avocado. Now don't laugh... if you're looking for about 35 gm protein, eat half of this baby! Serious! Now feel sorry for the poor sap eating microwaved Stouffer's out of a plastic baking dish!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHDZhlCqXZ_qy3m-BhuV9sDl-SwrPe52OqOK8m2BJMwFlwXfABmhc3wsUgnRfqxZ9wmgl8X1v6tSpk8L_Eqn6omWVMaV93cpAWM01YJNbhczMFZx0sc-7lZiG8k8eBFdshtQHglYDB6PY/s1600/pie.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHDZhlCqXZ_qy3m-BhuV9sDl-SwrPe52OqOK8m2BJMwFlwXfABmhc3wsUgnRfqxZ9wmgl8X1v6tSpk8L_Eqn6omWVMaV93cpAWM01YJNbhczMFZx0sc-7lZiG8k8eBFdshtQHglYDB6PY/s320/pie.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5467975818872595650" /></a><br /><br />Eat Well! Steve "Paleo"<br /><a href="http://primitivefoods.com">PrimitiveFoods.com</a>Steve Parsoneaulthttp://www.blogger.com/profile/10535414778607246907noreply@blogger.com6tag:blogger.com,1999:blog-2015624851336091806.post-78317890733986067982010-03-24T19:47:00.000-07:002013-03-19T16:12:08.287-07:00Kick A$$ Paleo Key Lime Pie<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlfHR-8ALXnOTIwqgdk9JuP1YtW-sw8tom3SEWx2AVQ8xbge8I5zFvCmr8CFrllbvHIeIVTCRuiqIG42JvKTFnYv5bgJOJV6KeaDj6iIHhATgj_p_5oTOsoIC9f63SOxYQEN0TOdZCd_E/s1600/keypie.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlfHR-8ALXnOTIwqgdk9JuP1YtW-sw8tom3SEWx2AVQ8xbge8I5zFvCmr8CFrllbvHIeIVTCRuiqIG42JvKTFnYv5bgJOJV6KeaDj6iIHhATgj_p_5oTOsoIC9f63SOxYQEN0TOdZCd_E/s320/keypie.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5452381999537707730" /></a> This recipe seemed criminally obvious when i first thought about it, however, it took a little doin'. BUT, before I go there... Want to give a shout-out to <a href="http://www.crossfitverve.com/">Crossfit Verve</a> - Matt and Cherie (think "6 Million Dollar Man" meets "GI Jane" - and you'll already have a good picture), with the help of many generous volunteers, ran the <a href="http://www.crossfitverve.com/crossfit_games_mountain_s/2010/03/">Mountain Sectionals</a> in Golden, Colorado - it was a fantastic event with clever WODs and camaraderie in abundance. Matt Chan is the kinda guy that, if he's NOT your friend, you WISH he was. Just a solid friendly dude with an easy smile. He gave the Sectionals a family feel, like you were surrounded by brothers and sisters - he's really the epitome of a crossfit athlete. And Cherie, Whooa! Unfortunately i did not see her judging because she is truly amazing. That girl can guaranteed yank a PR out of you, with forceps, rubber boots, and a stiff heel if she has too ;-) She is incredible - seriously. What a dynamic duo they make. I have yet to leave a Crossfit competition with out feeling inspired and encouraged and this one was no exception - so <span style="font-weight:bold;">THANK YOU</span> Matt and Cherie - it was memorable.<br /><span style="font-weight:bold;">Macro-Nutrient Cycling</span> - well i better give a quick update on this.. I only lasted 6 weeks :-(. I wasn't getting the results i expected (ie buy new shirts cuz gettin SO massive) and, umm I'm a fruit junky - apparently. Also, the load meals were painful - not something to look forward to. In defense of <a href="http://www.hormonalfitness.com/">Faigan</a>, I really couldn't load as he described - mostly starchy carbs. I was just too uncomfortable. I also tend to do some very long duration med-intensity stuff on weekends (<a href="http://vimeo.com/10600876">backcountry splitboarding</a>) and i just couldn't hang with the super low carbs while humping my pack up to 11,000 ft. I WILL say it leaned me out pretty quick,i felt fine during WODs, and i added 25 lbs to my dead lift. I know i'm just N=1 and some people do better on lower carbs overall and dig chowin macnuts & avocado all day (actually, seems like MANY people) - just not optimum for me. So, i'm back to standard 5 block PZ meals... well, AFTER these key-lime pie trials! Who knows, i may dial back the carbs just a little going forward... OK.... ON with it already...<br /><span style="font-weight:bold;">Key Lime Pie</span> - normally it's made with a graham cracker crust (crushed graham cracker, sugar, and a lotta butta). Which forces me to ask "What the hell IS graham?" That's the first clue you shouldn't be eating it btw. It's "fine ground white flour with coarse ground wheat bran and germ" - according to Wikepedia. Scary - I really had to look it up. Graham crackers have a high glycemic load - right up there with coke and vanilla wafers. Maybe something to be avoided unless you think "metabolic syndrome" sounds like a good time ;-) Another common ingredient in KLP is sweetened condensed milk. Coconut milk to the rescue...<br /><span style="font-weight:bold;"><br />Kick A$$ Paleo Key Lime Pie</span><br />1/8 Pie = 21C, 23F, 8 P)<br /><br />Preheat oven to 350F<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgC1jQSUQwH45_AOw3dc_p9xb2gaZohMhz6SX3A79e6NTpo7-Akt3SamerHmRArbu6EuxBOnf1AnKXOpByJEM7PKCixeKTu4a3xh4cMnWvyona5En2aQcPRBTDXuGeQsDRB9wrFx4pqRV4/s1600/shell.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgC1jQSUQwH45_AOw3dc_p9xb2gaZohMhz6SX3A79e6NTpo7-Akt3SamerHmRArbu6EuxBOnf1AnKXOpByJEM7PKCixeKTu4a3xh4cMnWvyona5En2aQcPRBTDXuGeQsDRB9wrFx4pqRV4/s200/shell.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5452382254074395138" /></a><br />Crust:<br />1.5 cups whole almonds<br />4 pitted dates<br />1 Tablespoon Coconut Oil<br />(I didn't make up the date part.. here's some <a href="http://www.paleofood.com/pies.htm">paleo crust recipes</a>)<br />Put it all in a food processor and stop just short of nut-butter<br />Dump it into a standard pie pan (smear with coconut oil first) and, with your fingers, just mush it flat. Don't bother going all the way up the sides with it - though a visible crust looks good, you have to worry about it burning in the oven - too complex for a lazy caveman. Form the crust so it goes about half way up the sides. Pre-bake at 350 for 6-8 minutes - should be just a tad golden.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizyCMwDLVkUJQuMLsiOipBobhEGQ4S_hC14FifO70QTpCq5NCqnnk_kpUUqolxQjrBub9w5JwD6gw_aRLCwOn3clZ2O9XywuwZxoog-B4VNotw8UkJf3vmnrh7FC9I6RZjG5YWwDlPpHk/s1600/keylimes.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizyCMwDLVkUJQuMLsiOipBobhEGQ4S_hC14FifO70QTpCq5NCqnnk_kpUUqolxQjrBub9w5JwD6gw_aRLCwOn3clZ2O9XywuwZxoog-B4VNotw8UkJf3vmnrh7FC9I6RZjG5YWwDlPpHk/s200/keylimes.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5452382421117648530" /></a><br />Filling:<br />4 teaspoons lime zest (you know... get the grater out)<br />1/2 Cup lime juice (fresh of course)<br />3 Tablespoons agave syrup (can use honey)<br />2 Tablespoons coconut flour<br />3 eggs<br />1 Cup Coconut Milk (Thai Kitchen brand recommended)<br />Get a whisk and mix it up real good. When pie shell is done, dump filling into shell and put back in oven for another 25-30 minutes (filling should appear to be set up). Hopefully the crust is actually covered. If not, don't let it burn - cover with foil near the end if you have to.<br />Key limes are these itty bitty limes that are slightly better than real limes but WAY more work. I used 20 to make ONE of the pies - fairly redonkulous. Even then i needed <span style="font-weight:bold;">extra</span> limes to get more juice. I swear more seeds than juice came out of some of those little buggers. I would buy 3 as "evidence" but use regular limes instead ;-) I made it both ways -hardly tell the difference. This pie really needs to cool and IS better the next day but i'd be a hypocrite if i told you to wait.<br />I'm embarrassed to say i've had this every night for the past 4 nights! For a 5 block meal, it's quite reasonable to combine this with a good portion of veggies and some lean meat. I hope you enjoy it as much as I have. It kicks A$$!<br />Eat Well! Steve "Paleo"<br /><a href="http://primitivefoods.com/">PrimitiveFoods.com</a>Steve Parsoneaulthttp://www.blogger.com/profile/10535414778607246907noreply@blogger.com38tag:blogger.com,1999:blog-2015624851336091806.post-60489389169046916952010-02-06T21:45:00.000-08:002013-03-19T16:19:35.646-07:00Bacon-Shitake Lamb Chops w/Walnut Guacamole<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXM1WAGkZwMszXVMqlUzB214qbvVpi_IeoP_zeAfVMr0N3NQE6QnRYYB5vAD51JOvEmKm6MBZn1Z4YIWH89fajCI1jNNblhiIf7ZxU5C0oyKcF22lq6J8ZV7yuR2Ackq_V2Ox_GRTweME/s1600-h/Lamb.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXM1WAGkZwMszXVMqlUzB214qbvVpi_IeoP_zeAfVMr0N3NQE6QnRYYB5vAD51JOvEmKm6MBZn1Z4YIWH89fajCI1jNNblhiIf7ZxU5C0oyKcF22lq6J8ZV7yuR2Ackq_V2Ox_GRTweME/s320/Lamb.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5435705072637890210" /></a><br />Just in time for Valentine's Day - This meal will impress your Paleo buddy and it's easy/fast to make. Before we get there though - a little rant...<br />This is probably insanity, but i'm gonna talk about cholesterol, specifically MY cholesterol. Now hold on, i know you don't give a rat's a$$ about some paleo punk's lipid profile, but hold your water... How often do you find someone with terrible cholesterol, on drugs for many years, who tells his doctor to shove it and goes Paleo, full tilt, for 1.5 yrs, drugless, and lives to tell about it? ;-) So, on the slim chance some of you care about what all this does under the hood, here's a very short glimpse/summary by admittedly a non-doctor, non-nutritionist, non-dietician, paleo-punk. <br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinsrBWT31vvmb-eb9qeoetGyG3T-NuAmmSdgjLi1vscFOAbeIsMF8JwWA7jsYeJzpEN0hLkAwPEwDyxVmX9xTKLlJRTJHHKtXN4OEAC3KrRxm5PDQaMSWrLFM3pjytDU0wm6HnSI2_U3A/s1600-h/Cholesterol.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 400px; height: 180px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinsrBWT31vvmb-eb9qeoetGyG3T-NuAmmSdgjLi1vscFOAbeIsMF8JwWA7jsYeJzpEN0hLkAwPEwDyxVmX9xTKLlJRTJHHKtXN4OEAC3KrRxm5PDQaMSWrLFM3pjytDU0wm6HnSI2_U3A/s400/Cholesterol.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5433530470404229186" /></a><br />If you're interested, and thus familiar, with all these numbers, the data is pretty self-evident so i won't jibber jabber along. I will say i'm pissed that i was not given the right information when i asked the doc what to change in my diet. So instead, i stuffed a white pill down my beak for several years. Bottom line, a PZ diet is almost as good as straight Lipitor and if i get my HDL up a little more, it will be equivalent - at least on this sample of one. And here's what really blows.. Doc says cut back on red meat and eggs. What did I do? Ate more! I'm not happy about the HDL (future experiment..) but it is what it is. This is also not an "iso-body-weight" experiment - leaned up on that PZ stuff. Couldn't help it, ain't goin back...BTW, Lipitor is about $1/day. U do the math... OK... enough ranting.<br /><br /><span style="font-weight:bold;">Bacon-Shitake Lamb Chops with Walnut Guacamole<span style="font-style:italic;"></span></span><br />... this is enough for two 35 gm P meals. It's low carb/high fat. Sub it for a standard 5 block PZ meal just for fun.<br /><br />Enough Lamb Chops to yield 12 oz meat - I buy it at Costco and trim the meat off the bone. It's from down-under - darn good.<br />1 Full Cup sliced shitake mushrooms<br />1 green onion - finely chopped<br />2 slices bacon<br />1 sprig fresh rosemary - finely chopped<br />2 tablespoon olive oil - 1 for lamb, one for mushrooms/onions<br />1/2 tsp Worcestershire Sauce<br />celery salt and pepper to taste<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh42S4bykqXO2blXMsxwvx2oCKLS9zU-4acDMYfXFroWsW73Bz6eRhECQVQKhNbj6ajHX7Bdpzw2dB2dq9T4qRaOHONbVHVWyKLBpqTZj7diqz8_CxCGtjtLpwoI-WZEE86_Re4I8qYVIo/s1600-h/rawlamb.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 159px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh42S4bykqXO2blXMsxwvx2oCKLS9zU-4acDMYfXFroWsW73Bz6eRhECQVQKhNbj6ajHX7Bdpzw2dB2dq9T4qRaOHONbVHVWyKLBpqTZj7diqz8_CxCGtjtLpwoI-WZEE86_Re4I8qYVIo/s200/rawlamb.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5435712349608335778" /></a><br />Preparing the lamb and mushrooms:<br />Trim lamb meat off the bone - lose the fat.<br />Get Bacon going in the pan - when done, remove, but leave bacon fat<br />Add 1 Tablespoon (if necessary) olive oil and saute mushrooms and scallions, when almost done, add rosemary. Break up bacon and add to mushrooms. Keep warm.<br /><br />With really hot pan, add olive oil then 10 oz lamb. Add celery salt, pepper, Worcestershire sauce. Saute 'till done. Dish it up and top with mushroom saute. I garnished with some yellow pepper but whatever fresh veggie you have in the fridge will do, just to add some color.<br /><br /><br /><br />Guacamole - you can buy this pre-made. This is simplified- based on what i had on hand. You should prepare this ahead of the lamb and have it already on the plate.<br />1 1/2 Avocado<br />1 scallion - finely chopped<br />1/2 tsp lemon juice<br />1/2 tsp pepper<br />1 tsp salt<br />Mix well, put on some romaine or other leafy green, top with walnuts.<br />... U might serve a glass of red dependent upon the occasion ;-) If you haven't had lamb lately, you're in for a real treat.<br />Last thing is a status on the whole macro-nutrient cycling (MNC) experiment i'm doing. I was inspired by <a href="http://www.extique.com/askrob.html">Rob Faigin</a>. Where am I at on it after ~4 weeks? Well, at the risk (probably high) of appearing vain, right about here... Now this is 1.5 yrs of PZ and ~4 weeks of MNC so don't draw conclusions yet. I can say it's not HURTING me but i'm on the fence about how much it's helping me. BTW, i'm not on any sauce, helpers, HGH, or supplements of dubious origin - and never was. On occasion, i will take creatine, glutamine, glucosamine,and fish oil - but it's irregular.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5gz_9lkd0A0fx96o-RfAQk4QxbTv1K4zK1UOaHgKSoXce4HHtLphFTyyrx-95kYWNc_6W0RwAVRmJvwG0pH09897IlhbXgzmd3PrkV4CGZLnOf09WF_-CqdCjn1Mt8n_tRNoLN3t1SiQ/s1600-h/MacroCycling+2-1-09-1.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 157px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5gz_9lkd0A0fx96o-RfAQk4QxbTv1K4zK1UOaHgKSoXce4HHtLphFTyyrx-95kYWNc_6W0RwAVRmJvwG0pH09897IlhbXgzmd3PrkV4CGZLnOf09WF_-CqdCjn1Mt8n_tRNoLN3t1SiQ/s200/MacroCycling+2-1-09-1.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5434620252164664754" /></a><br />The other night, right after a FRAN workout, i did my carb-up meals. The next day I felt HUGE, like someone turned a switch on. IDK, gotta keep going with it. Will do my post MNC crossfit total in 4 weeks and more blood work. The other reason i posted this vanity shot, and the lipid table, is to hopefully encourage the old (yes i'm 47) and the young to read the books, question the docs, lift heavy $hit, crossfit 'till U puke, eat a PZ diet, and make up your mind. For the first time ever, we're getting good information on fitness and nutrition - and it works. Thank you Crossfit, Audette, Cordain, Wolf, Sears, Taubes, Wiley, and many others. If you don't know what i'm talking about, ask them (they figured it out), or ask me (a practitioner with an eye for detail - i hope).<br /> Eat Well! Steve "Paleo"<br /><a href="http://www.primitivefoods.com">PrimitiveFoods.com</a>Steve Parsoneaulthttp://www.blogger.com/profile/10535414778607246907noreply@blogger.com14tag:blogger.com,1999:blog-2015624851336091806.post-47887786583516804882010-01-09T21:43:00.000-08:002013-03-19T16:13:37.468-07:00Low Carb Coconut Shrimp Curry<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpJT2Vdh4c2YwWpxddQNaw16ZC0tCSI7xblPKycoqbWFMvSCP4edqe8NbyDrwR2AMlCVBbLyDHYAzyl5in_12CN_VIi0GmPjK4L6zugbv_xhYREoV9d2pJL4EFyPB8f-JYWPutv8jDl_M/s1600-h/coconutshrimp.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpJT2Vdh4c2YwWpxddQNaw16ZC0tCSI7xblPKycoqbWFMvSCP4edqe8NbyDrwR2AMlCVBbLyDHYAzyl5in_12CN_VIi0GmPjK4L6zugbv_xhYREoV9d2pJL4EFyPB8f-JYWPutv8jDl_M/s320/coconutshrimp.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5427932894705377970" /></a><br />I hope everybody had a great holiday season and ate all the right foods ;-) I swear a paleo diet (shall i say lifestyle?) is the only diet that hits you with a club if you veer too far off the paleolithic path. Can you say tequila over beer? No more micro-brews... a little part of me has died ;-)<br />The purpose of this blog from day one was to share balanced PZ meals. I'm gonna tweak it a bit. I said last time that i was considering modifying my diet. Well consider it done - for a couple months that is. I'm diving into paleo macronutrient cycling. What is it? It's paleo meals with lower carbs and higher fat (which is actually ALL the rage right now - listen to the Robb Wolf/ Andy D podcasts) punctuated with high carb meals that are low protein, low fat. Why? It's hard to stay lean and gain strength - I'm doing it but i want to see if this will get me there faster.... and i can't turn down a good experiment!<br />There's a lot of information out there about gaining LBM - gallon of milk/day, cheat meals, cheat days, intermittent fasting, 1gm Pro per lb body weight, macro-nutrient cycling, pharmaceutical "enhancements", tiger nuts (ok i made that up!) etc, etc. Some (Rob Faigan) claim insulin is a double-edged sword - anabolic on one hand, promotes fat storage on the other. Macro-nutrient cycling is supposedly a way to get the good with out the bad. I gotta believe that cavemen MUST have done this too on a seasonal basis at the very least. "Lots" of carbs in the summer, lots of meat/fats in the winter. Another reason why this appeals to me.<br />My target per meal is 35 gm protein, 35 gm fat, and 10 gm "active" carbs (means carb grams - fiber grams) - 5 meals per day (this is serious eating). BTW, this is about the same total calories as a balanced 5 block PZ meal. So if you are doing 5 block PZ meals and you like something you see here, eat it up. Not gonna hurt you. What about the carb load meals? This is a 7 day cycle, 5 meals/day. Last 2 meals of day 3 and day 7 have 100 gm carbs and less than 20 gm fat and protein. <br />Curious about my first impressions? I've been at it for a week. The first carb load meals were painful - i felt bloated/sleepy/drunk on frickin yams. I thought to myself - "I've been pinching carbs like a Russian ballerina for THIS! Kaarap!" I began to wonder. The next carb load meals I went for a bowl of fruit with 6 dried dates on top and a small slab of salmon. Believe it or not, i felt great. It's not exactly the prescription (supposed to be low glycemic starch stuff) but it's the best i can do and still feel good. My weight is down a little and my WOD strength feels great - I'm encouraged. Amazingly, even metcons feel just fine on 50 gm C/day - but then i'm probably relatively well adapted to burning dietary fat for fuel. So i'll stick to this for 2 months. Got blood work done, metcon baseline, crossfit total, waist measurement, hokey body-fat measurement ( magic scale) and resting heart rate. After 2 months i'll recheck it all. Will let you know my conclusion when all is said and done. Enuff rambling....<br /><span style="font-weight:bold;"><br />Low Carb Coconut Shrimp Curry</span> - 35gm P, 35gm F, 10 gm AC<br />.. this is so easy and fast - i love it..And if you haven't figured it out yet, coconut milk is magic! I think you could mix it with gravel and serve. It's THAT good.<br />5 oz green cabbage - chopped<br />5 almonds - diced<br />1 Tablespoon sesame seeds<br />1 Tablespoon coconut oil<br />0.25 oz dried mushrooms - reconstituted (Costco baby!)<br />1/3 Cup Coconut Milk<br />6 oz frozen cooked prawns (shrimp)<br />1 Tablespoon Thai curry paste (mixed with equal amount water to thin it out)<br />dash of cayenne pepper<br /><br />Saute cabbage in coconut oil with almonds, sesame seeds, and mushrooms. After about 10 minutes, add coconut milk, curry paste, and prawns and keep cooking just long enough to get the prawns hot. Garnish with spinach, serve, and imagine you're off the main drag in Bangkok on a steamy night with cheap fork in hand....<br /><br />Eat Well! Steve "Paleo"Steve Parsoneaulthttp://www.blogger.com/profile/10535414778607246907noreply@blogger.com7tag:blogger.com,1999:blog-2015624851336091806.post-44495442850468892802009-12-06T13:12:00.000-08:002013-03-19T16:19:14.106-07:00Cacoa Nib Cookies, Macro-Nutrient Ratios & Holiday Shopping<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQ2vwbWsaZ0MWgRgQJjNAM5OncIIXUTkua4gTE3EX7R0Q4vsALc_1zXnQvSCfgaoiuhyphenhyphensvn9EyR1v-fRwFwjljKNoEJ3Cc_p_B1nSc_ZWwTqEICdhQvStM-oOIMYmCDH8I50qfBPN8574/s1600-h/nibcookies.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 400px; height: 302px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQ2vwbWsaZ0MWgRgQJjNAM5OncIIXUTkua4gTE3EX7R0Q4vsALc_1zXnQvSCfgaoiuhyphenhyphensvn9EyR1v-fRwFwjljKNoEJ3Cc_p_B1nSc_ZWwTqEICdhQvStM-oOIMYmCDH8I50qfBPN8574/s400/nibcookies.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5412263758375092690" /></a><br />My love affair with cacoa nibs continues! This is my favorite cookie recipe. I've been waiting for the holiday's to release it (U knew I wouldn't let you down!) If you've been cursing me cuz U bought that package of cacao nibs for the chops and have been sitting on it ever since, here's your opportunity to turn them into something yummy. But first, a little chatting about macronutrient ratios, then the recipe, then, at the bottom of today's blog, a surefire way to save some time shopping for your paleo friends...<br /><br /><span style="font-weight:bold;">Macro-nutrients and Lean Body Mass:</span> I've been wondering whether or not to adjust my diet. A paleo diet is not contested. The question is, am i eating the most appropriate proportions to optimize lean body mass production. I'm not satisfied, at 47, to be one of those chumps that slowly loses LBM each year until i'm skinny, old, and bent over. Some say at this age, you should be satisfied to keep what you have - SCREW that! Others, like <a href="http://www.hormonalfitness.com/Natural%20Hormonal%20Enhancement%20&%20Hormonally%20Intelligent%20Exercise%20-%20Rob%20Faigin_%20author/natural-hormonal-enhancement.html">Rob Faigan</a>, propose that thru proper macro-nutrient ratios and cycling, you can effectively reverse aging. That sounds goofy but I believe it. How many times have you seen someone that looks 10 yrs younger than they are or 10 yrs older than they are? Is it just external? I don't think so, and neither does Rob. Read his book <span style="font-style:italic;">Natural Hormonal Enhancement</span>. So within what bounds should we be operating if we are to <span style="font-weight:bold;">emulate</span> a paleolithic diet? Where am I now? What does the food pyramid (ver 2005) <a href="http://mypyramid.gov">MyPyramid.gov</a> say? - just for $hits and giggles...<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEik2RCF2dK-j63Kez8DiGT4Ql0EK2ciwz86TSBUHyag7tBfN61wyprFOkKWEljP8Rd08Aic3ehoEE7QJCr5MVv-B-NAZ91TO1980wwqvApYf3RZHMrUiDudOb5_fCMlZ8ZLMEZBLrytJPo/s1600-h/PyramidTable.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 400px; height: 105px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEik2RCF2dK-j63Kez8DiGT4Ql0EK2ciwz86TSBUHyag7tBfN61wyprFOkKWEljP8Rd08Aic3ehoEE7QJCr5MVv-B-NAZ91TO1980wwqvApYf3RZHMrUiDudOb5_fCMlZ8ZLMEZBLrytJPo/s400/PyramidTable.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5411789290280564626" /></a> Turns out the US food pyramid site will actually figure for you, based on weight, activity level, etc. how much, and of what, you should eat - so i tried it. BTW, it did say I was over weight and should consider reduced calories but i said nu uh, gimme the whole enchilada - i'm happy where i'm at (chubby nutritionists and their frickin BMI blah blah blah! Good indicator unless you're a crossfitter! ;-) . Here are the macro-nutrient results compared to a standard PZ diet (for me) and a 2X fat PZ diet (what i'm eating right now), and a "Paleo Man" (aka caveman or hunter-gatherer) diet as reported by L. Cordain. I didn't even rig these numbers! My diet (2X fat PZ), from a macro-nutrient level, is right smack in the middle of what Cordain's studies showed to be true of a hunter/gatherer. So, obviously, a 1X Fat PZ diet is not. It's at the edge of the range. As for the new food pyramid - high on fat and carbs, low on protein, as you would expect. But, still an improvement over the 11 servings of grains the old pyramid recommended! Progress is progress! ;-) My conclusion? I'm sticking with my marco-nutrient levels. Now the question is - to Carb cycle or not? More on that later.<br /><br />Now for the recipe...<br /><span style="font-weight:bold;">Paleo Cacao Nib Cookies</span><br /><br />1 C Almond Flour<br />2/3 C Shredded Coconut<br />1 1/2 Tablespoons coconut oil<br />1/2 Cup Almond Butter<br />1 C Coco Nibs<br />1/3 Coconut Flour<br />1 Tablespoon vanilla<br />1 Egg<br />2 Tablespoon Cocoa Powder<br />1/2 Cup Honey or Agave<br />* Note - you may be tempted to skip the coconut flour. Don't. It really does something for them. U can buy it at Whole Foods. U can skip the cocoa powder for a less chocolately taste. Either way, the nibs give them a crunchy chocolately taste that's awesome.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivEptp06H7z0Y1eI0tbJ8WRpnUZynamumX1ITyUG5nsiovcwxK3ubeGzVytQnksjiv0biFE1yivjyoakE4fUfa9y3y5BJy1eOgzoUGEwc8ayeeOk-MZE7Fufj5idFkOqypXM7Z3Sq01KI/s1600-h/NibSheet.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivEptp06H7z0Y1eI0tbJ8WRpnUZynamumX1ITyUG5nsiovcwxK3ubeGzVytQnksjiv0biFE1yivjyoakE4fUfa9y3y5BJy1eOgzoUGEwc8ayeeOk-MZE7Fufj5idFkOqypXM7Z3Sq01KI/s320/NibSheet.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5412264570162946754" /></a><br />Spoon more or less round blobs onto a cookie sheet - round is better than flat cuz the inside stays a little chewy.<br />Cook for about 9 minutes at 350. Makes about 24 -each with 10gm C, 9 gm F, and 4 gm P. Enjoy!<br /><span style="font-weight:bold;"><br /><a href="http://www.primitivefoods.com"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-w6ms6v6Xv1Y0KlEnqZBomGBbuQtvHLki8F_v4bozdIxHN7Z5tnSt0YAZRCV5zVA4Qz4R26mVvXovMq80KB8qXYD112ZxPZ5gbPEk32_fCswixS4KGNNkQnVlWYOfnGnRmQ2qreF8hLQ/s1600-h/BisonJerky.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 300px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-w6ms6v6Xv1Y0KlEnqZBomGBbuQtvHLki8F_v4bozdIxHN7Z5tnSt0YAZRCV5zVA4Qz4R26mVvXovMq80KB8qXYD112ZxPZ5gbPEk32_fCswixS4KGNNkQnVlWYOfnGnRmQ2qreF8hLQ/s400/BisonJerky.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5412265360478564642" /></a></a>Now for Holiday Shopping</span>... Wondering what to give your Paleo friends? I've been working on paleo bison jerky for awhile now. I call it "paleo" because it's not sweetened with sugar (I use agave and maple syrup) or salted with soy sauce (I use sea salt to preserve it) and there's no funky preservatives, nitrates, msg, blah blah blah) I eat A LOT of this stuff so it has to be tasty and pure. For paleo meals on the go, it's the most expensive component and the most difficult to make yourself. BTW, in case you didn't know, it's illegal in the US to give bison antibiotics or hormones - so don't worry about that either. So the good news is I found a legit manufacturer that was willing to make free range bison jerky to my requirements. The marinade includes agave, maple syrup, sea salt and various spices. Rob (the maker) doesn't know what agave is or ...fitness across broad time and modal domains... and doesn't care, but "Rob knows jerky"- it's consistent, flavorful, and tender. Check it out here <a href="http://www.primitivefoods.com">www.primitivefoods.com</a> and get your order in before i run out. U can buy one, $9 + shipping, or paks of 4 ($30+ shipping). Each pack is about 3.5 oz (~55 gm P - starts out as ~8 oz lean bison) and vacuum sealed in a sturdy resealable bag. Now instead of shopping for gifts U can't even eat, go work on ...fitness across broad time and modal domains!<br /><br />Eat Well! Steve "Paleo"Steve Parsoneaulthttp://www.blogger.com/profile/10535414778607246907noreply@blogger.com24tag:blogger.com,1999:blog-2015624851336091806.post-38951910376266633822009-11-16T18:19:00.001-08:002013-03-19T16:12:08.286-07:00Paleo Pumpkin Pie<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAILW8nzhhx11_ie4Ay2Tqybxz897ObR53KCFfXZdYQ2f3LgFjxVtc5Z_pOrRQW0YtTwiCo26P1yHBZ7JSZfJ-q3njkH_eXNp1Zn8ABWWMVfZo8rxZbf7vyXviUF-43NiHPw4brMms0UQ/s1600/pumpkinpie.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAILW8nzhhx11_ie4Ay2Tqybxz897ObR53KCFfXZdYQ2f3LgFjxVtc5Z_pOrRQW0YtTwiCo26P1yHBZ7JSZfJ-q3njkH_eXNp1Zn8ABWWMVfZo8rxZbf7vyXviUF-43NiHPw4brMms0UQ/s320/pumpkinpie.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5404891843907295762" /></a> If you're serious about eating PZ over the holidays, here's a super simple, practically LAZY, recipe that really tastes pretty good. It literally takes 10 minutes of mixing, etc. and 1 hour to cook. But first, a little something on fats. When starting this pumpkin pie, I wanted to prove that I could make it part of a PZ meal - totally balanced. My first thought was I better go lean on the fats and carbs because the pumpkin pie would have a nut "crust"(quite generous calling it a crust btw - don't let your expectations get inflated ;-), egg yolks, and lots of pumpkin. So I bought turkey breast and some summer squash... and well here ya go...<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjhfE8SMs1Jxfw22v31bdZmA2yD8uK86TeWA0MrSg7aGKJoAL-6Fb5fG25_HgSZSESGjySuxR76-xRhLuy4kncu3SXPUTRGr9L5nodGLyuCWFa2SCWyfFO7l0hRE33mrJLImtkhUndYzQ/s1600/turkey.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 146px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjhfE8SMs1Jxfw22v31bdZmA2yD8uK86TeWA0MrSg7aGKJoAL-6Fb5fG25_HgSZSESGjySuxR76-xRhLuy4kncu3SXPUTRGr9L5nodGLyuCWFa2SCWyfFO7l0hRE33mrJLImtkhUndYzQ/s200/turkey.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5404894362593429778" /></a> Healthy right? Well actually, by itself, that's a screwed up meal!! 20 minutes from eating it, i'd be looking for that turkey's brother! There's barely any fat in it. We all have gotten so brainwashed into thinking we have to eliminate all fats. Reminds me of an old friend, Al Menna, then and current owner, of Gold's Gym in Santa Cruz, CA. Al, one of the strongest guys I know, used to tease me for picking all the fat off my plate, and I would tease HIM for eating ALL the fat on his plate. He probably knew something I didn't at the time - specifically, if you work out like a mad-man, which he did, and does, then fat is a great (i'll even go so far as to say "preferred") way to get those extra calories. It's so counter intuitive, I just have to keep saying it over and over. BUT, you better be working out like crazy and/or at your optimal body weight. If you're just crossfitting 4 days a week, and your second workout is walking the dog, well, back to 30:40:30. You be the judge. Here's the breakdown on that meal (steamed veggies)<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuvPZiekfFZ-obKuiHeWkcPSGrlhKM7BavO9TAHf7An9CiiEc87OONPYd0a1WbEN1lc3AyzBxdtXyyAPvX4uaCWI0ZW-KG3YlHopHAHNq9QpF59TkylUcuiV5j9kYZXZiNRr6a8E-ylRY/s1600/ScrewedUp.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 315px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuvPZiekfFZ-obKuiHeWkcPSGrlhKM7BavO9TAHf7An9CiiEc87OONPYd0a1WbEN1lc3AyzBxdtXyyAPvX4uaCWI0ZW-KG3YlHopHAHNq9QpF59TkylUcuiV5j9kYZXZiNRr6a8E-ylRY/s320/ScrewedUp.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5404897294723973522" /></a> Hard to believe that meal is so lean? Go to the store and buy some plain old turkey breast - it is SUPER lean, as is most white fish. It's very easy to short change yourself on fats. This is my only issue with Zone - the assumption that 1.5 gm fat is buried in each block of protein. It might be true for the "average" protein source, but if you're focused on lean protein sources, it might not be true. Now what if I add 1/6 of the pumpkin pie? hmmm.... almost looks like someone planned that out ;-)<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq9a2z4EBG2f9Xr_3vtRXmzRaeiJFs1M2iUKMgypbpBUV4jJUbLXalt-PscGPI5Cbh8U6H7DK3njNJxGYf3WsvCu_LZcmPB7y6eivJVagCmt-QGRba14uQU4JRChnIeSmzd24zVGMecPg/s1600/perfect.jpg"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 287px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq9a2z4EBG2f9Xr_3vtRXmzRaeiJFs1M2iUKMgypbpBUV4jJUbLXalt-PscGPI5Cbh8U6H7DK3njNJxGYf3WsvCu_LZcmPB7y6eivJVagCmt-QGRba14uQU4JRChnIeSmzd24zVGMecPg/s320/perfect.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5404899816971031858" /></a><br />OK enough of the preaching already. Even if you wash lights, darks, and wools all together, like I do, this pumpkin pie STILL won't be too much work for you.<br /><br /><span style="font-style:italic;">Paleo Pumkin Pie<span style="font-weight:bold;"></span></span><br />15 oz can solid pack pumpkin<br />2 eggs<br />1/2 Cup Agave<br />1 teaspoon cinnamon<br />1/2 teaspoon nutmeg<br />1/2 teaspoon ginger<br />1/3 Cup Ground Almonds<br />8 Pecan Halves<br /><br />Mix up everything <span style="font-weight:bold;">but the nuts</span> in 1 bowl. Spread the ground almonds out into the pie pan. Gently pour mixture into pan and add pecan halves on top. Cook for 45-60 min at 350F (watch it - i put foil on top half way thru to make sure nothing burns). Check by inserting toothpick or butter knife - should come out clean. Now come on, you're not gonna impress Grandma with this recipe, but this is what i'll be eating :D <br /><br />5 Block Meal:<br />4 oz turkey<br />8 oz zuke<br />1 tsp olive oil (to saute turkey and zuke)<br />1/6 of the pumpkin pie above<br /><br />One more thing - if you're gonna let the carbs go a little on Thanksgiving but U still wanna keep it paleo, make this side dish.... Peel some sweet potatoes (we call the orange ones "yams" but apparently that's not really correct), chop them up and saute in olive oil. When well browned, add maple syrup (or agave) and cinnamon and keep the heat on for another 5 or 10 minutes. I eat this all the time and it's really good.<br /><br />Enjoy the holidays, and if you are in need of a customized PZ eating plan, with balanced meals like the one above, or general guidance, email me: steveparsoneault@gmail.com I'll do what i can to help you out. <br /><br />Eat Well! Steve "Paleo"Steve Parsoneaulthttp://www.blogger.com/profile/10535414778607246907noreply@blogger.com7tag:blogger.com,1999:blog-2015624851336091806.post-85479323821508503292009-10-25T09:12:00.000-07:002013-03-19T16:14:04.301-07:00The Ever Elusive "Paleo Raspberry Crepe"<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsxJ_9jPChxNhYbw9-aYXIAmDnqR7MCuLG2J0mTBqnurzzivy5OaqIH-ec5eiTY-DsGKMdYsS13ixWSd9ZFHf75KZ2d8cU5XgUd4G5h2442nlwQaZcDolB_bpr3nhhKTh5Pmz_BSOXM1s/s1600-h/Crepe.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsxJ_9jPChxNhYbw9-aYXIAmDnqR7MCuLG2J0mTBqnurzzivy5OaqIH-ec5eiTY-DsGKMdYsS13ixWSd9ZFHf75KZ2d8cU5XgUd4G5h2442nlwQaZcDolB_bpr3nhhKTh5Pmz_BSOXM1s/s320/Crepe.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5396568053292834018" /></a><br /><br />Funny thing... as i'm sitting here just spoiling myself on these paleo raspberry crepes, watching the snow fall outside, it occurs to me that we've entered into a kind of symbiotic relationship ;-) You all tune in now and then for PZ recipes and I eat like a king (umm... i meant caveman) in my effort to post recipes that are worthy - thank you. This blog turned into more than i thought it ever would. Well anyway, my daughter really enjoys crepes and we've been trying for some time to re-invent them using paleo ingredients - we nearly gave up. They were always kinda crumbly thanks to almond flour that i kept adding. Then i saw a recipe at www.freecoconutrecipes.com. I had to nix the whipped cream (darnit) and I made some other minor tweaks but dang if these aren't some darn good crepes! I can't tell them from the "real" thing. I hadn't heard of coconut flour until a few months ago - it's weird. Don't think you're just gonna substitute it for regular flour and be on your merry way - I think you could patch concrete with this stuff. But, use just a little, and it works magic. Here's that recipe. Fancy breakfast lovers shalt suffer no more....<br /><br /><br /><br /><br /><span style="font-weight:bold;">Paleo Crepes</span> (enough for 3 crepes)<br /><br />2 eggs 10F 14P<br />2 Tablespoons Coconut Oil - melted - 28F<br />1 Tsp Agave 5C (kinda optional)<br />2 Tablespoons Coconut Flour - sifted - 12C 2F (can get at Whole Foods)<br />3 Tablespoons Coconut Milk - 7F 3C<br />2 Tablespoons Water<br />1 teaspoon vanilla extract<br />1/8 teaspoon salt<br />pinch cinnamon<br />pinch nutmeg<br />1 Cup raspberries 15C (filling)<br />1.5 Tablespoons Agave 22C (topping)<br /><br />Beat the eggs and the rest of the ingredients together. I don't have a sifter so i just put the coconut flour in a little wire gizmo ...<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdLBmTUT3fqCOHXgCUiFRvxRs75NuaIBP_WxCeOSwh4AAXBvSpQjRqlAkdOCGbp0YExOKhas4l10GJtnL_PEgyHw_yunVG2lR58a7a19sA75lEpkebABe-ntoJSR4Uw0ANHdJ3Wokf2x8/s1600-h/crepesift.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdLBmTUT3fqCOHXgCUiFRvxRs75NuaIBP_WxCeOSwh4AAXBvSpQjRqlAkdOCGbp0YExOKhas4l10GJtnL_PEgyHw_yunVG2lR58a7a19sA75lEpkebABe-ntoJSR4Uw0ANHdJ3Wokf2x8/s320/crepesift.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5396568759092746562" /></a>... little embarrassed that i even have one of those ;-)<br />Melt the coconut oil in a nice non-stick pan and, after it's just melted, add it to the ingredients and mix well.<br />Pour 1/3 Cup of the batter into the hot pan and tilt the pan around so you get about a 6" diameter crepe. Now the hard part - flipping it. Honestly, i stopped trying to use a spatula. I shake the pan around a bit and just wrist flip it. This is very convenient if you're on a 2X or 3X fat plan cuz you get to eat your mistakes ;-) Wrap up 1/3 C of raspberries, sprinkle some coconut flour on top (this is for "looks"), and drizzle with 1/2 Tablespoon agave. Prepare to be impressed! ;-)<br /><br />This is not quite balanced of course. For me, shooting for a 5 block breakfast, I added 4 oz banana and 9 egg whites to ONE of the crepes above. Believe it or not, this meal is 30:40:30 balanced (I know, hard to believe U can say that and "crepes" in the same breath!)<br /><br />... now a little off-topic jibberish....on the importance of weighing your food. Recently I noticed i was feeling hungry a lot during the day and was having a hard time waiting for my meals (I try to eat one lunch at 10:00 and one at 2:00. Then i took a close look at my lunch and, SOB!, I was short-changing myself! Traditionally, I've kinda focused on protein and seldom short change myself there. Fats and carbs though, well they're bad right? ;-) I was getting skimpy on both. I got out the scale and started weighing again - now I feel better and can put the scale back for a bit. So, even if you went through the 2 weeks or 4 weeks of measuring your food, break out that scale now and then to make sure your eyeball hasn't gotten a little tweaked. Cuz, if you're doing straight PZ, relative to most people, you're on a low fat, low carb eating plan. Any lower, is not optimum, IMHO.<br /><br />Eat Well! Steve "Paleo"Steve Parsoneaulthttp://www.blogger.com/profile/10535414778607246907noreply@blogger.com12tag:blogger.com,1999:blog-2015624851336091806.post-30311623614077253682009-10-04T07:42:00.000-07:002009-10-07T11:55:51.319-07:00Pumpkin Paleo Pancakes<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJugPQpErHL3aCjRf90R2YreNSIr0yv7iyH5szkIgJ7ZP2uo6Cy_z3oPDirqL2MuqNhOfnUy8q5cXy5FVkVKgVg6Nvv_OY7w8znUF1C7gKTXzhvdal_JTPfhCgOGm4oCXGodjcCOkrI24/s1600-h/PumpkinPaleoPancakes.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJugPQpErHL3aCjRf90R2YreNSIr0yv7iyH5szkIgJ7ZP2uo6Cy_z3oPDirqL2MuqNhOfnUy8q5cXy5FVkVKgVg6Nvv_OY7w8znUF1C7gKTXzhvdal_JTPfhCgOGm4oCXGodjcCOkrI24/s320/PumpkinPaleoPancakes.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5388756571378253554" /></a><br />Who like's pumpkin??? :D I've been working with a number of crossfitters wanting to optimize their diet. A prerequisite for me, when i started this over a year ago, was that this "diet" has to be sustainable for life. My goal was to get off cholesterol medication - forever - so this wasn't a temporary thing. As a result, there were a few "must-haves" in my diet (although some of those must haves are starting to bite ;-). As i work with others, it's one of the first things I ask. So, you guessed it, pancakes are at the top of the list! One of my clients said she would try paleo pancakes (http://www.performancemenu.com/recipes) but *sigh* they couldn't possibly compare to pumpkin pancakes made by a local restaurant located near the birthplace of crossfit. I loved pancakes and i could probably DRINK pumpkin pie filling so the challenge was set!! This recipe, while high in fat, will not give you a carb hang-over. I would eat it on big exercise days when you need more fuel. For a 5 block meal, add about 6 egg whites/person and a little extra fruit. You will be seriously fueled for the "hunt". Enjoy this treat! It's perfect for a cool fall morning.<br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Pumpkin Paleo Pancakes - (2)5 block meals (approx 35 gm P, 45 gm C, 45 gm F /person)<br /><br />2 eggs<br />1/2 cup canned pumpkin<br />1/2 cup almond butter<br />1/2 tsp cinnamon<br />1/4 tsp vanilla<br />1/4 tsp nutmeg -change from original post - did it by mistake and liked it more :)<br />1 tablespoon Agave<br /><br />2 tablespoons chopped pecans - topping<br />2 tablespoon real maple syrup - topping<br /><br />Coconut oil - for the pan<br /><br />12 extra egg whites to bring the protein up 35 gms/person (ya ya 6 egg whites sounds like more than it is. I do 10 sometimes just by myself! :-)<br />~ 4 oz of berries to bring the carbs up to ~45 gms/person<br /><br />Mix everything up real good - sometimes that nut butter is clumpy - and make pancakes as usual (except you're gonna use the coconut oil in the pan) and add the pecans and maple syrup at the end. The recipe above makes 2 good size pancakes. Remember, for you 5 blockers, this is high in fat by ~ 30 gms, which is 270 calories - so, lift something real heavy a whole bunch of times, or go for a good ride, a long run, or a big hike and don't worry about it. If anyone would like help optimizing their diet, e-mail me - i enjoy doing it. <br />Eat Well! Steve "Paleo"Steve Parsoneaulthttp://www.blogger.com/profile/10535414778607246907noreply@blogger.com22tag:blogger.com,1999:blog-2015624851336091806.post-83566582578776002952009-09-28T20:10:00.000-07:002009-09-29T09:51:32.247-07:00Cacao Nib Pork Chops<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5flkKWXE8ncYXO13Zviv-7xM3rS27_xN0VMWAhsausFLbmrjuBu3ZdGlsBd-Ct2HijxtwLn-hJuXf8P5lC0cp0Oty92l1v1TgHm64AQdHXHbU00AnmzanxG3BJIj9Lh5ayVXR6JPuNDA/s1600-h/CacaoChops.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5flkKWXE8ncYXO13Zviv-7xM3rS27_xN0VMWAhsausFLbmrjuBu3ZdGlsBd-Ct2HijxtwLn-hJuXf8P5lC0cp0Oty92l1v1TgHm64AQdHXHbU00AnmzanxG3BJIj9Lh5ayVXR6JPuNDA/s320/CacaoChops.jpg" alt="" id="BLOGGER_PHOTO_ID_5386722837354782306" border="0" /></a><br />You may think i've gone off the deep end after you read this but I swear I'm sane. I have a thing for chocolate these days - darker the better. Chocolate doesn't GET darker than cacao nibs - they are just crushed raw cacao beans (which are actually seeds). Just for fun i bought some cacao beans because, geez, just sounded like a great snack food. <br />So here they are next to a quarter. I wouldn't buy them - they are "barely" edible. I just popped them in my mouth - there's a thin shell which didn't help the taste. If you peel them, they're better. I suppose if you covered them in chocolate like those almonds or coffee beans, they'd be the bomb. But these, um, crunchy bitterness.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-ONKGuPJphdekRH1M76A6c3Tpg_11PVi-J68wngNd_GpKHsK-eLPoMia7qhioZ7QfIAVmOr_kM6cdtO-Vv7hWwes_u7OLr3z5y327gOHpNzGpOzxtM-AqnS0mcuUHCEWFkgWrqr8iJGM/s1600-h/Cacao+Seeds.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 110px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-ONKGuPJphdekRH1M76A6c3Tpg_11PVi-J68wngNd_GpKHsK-eLPoMia7qhioZ7QfIAVmOr_kM6cdtO-Vv7hWwes_u7OLr3z5y327gOHpNzGpOzxtM-AqnS0mcuUHCEWFkgWrqr8iJGM/s200/Cacao+Seeds.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5386725680579371202" /></a><br />BUT, that's just proof that it is possible to have too much of a good thing. So, why cook with this stuff? Well, if you google cacao and read up, you'd think it was a magic drug that hits you with magnesium, suppresses appetite, releases all kinds of feel-good chemicals in the brain (the "Bliss Chemical), blah blah blah - don't know if any of that is true. What i do know is that it imparts a rich, nutty, roasty, flavor to meats. So here's the recipe (I swear i've had these like 10 times now! - feeling so guilty not sharing! ) U can get cacao nibs at whole foods or online. They're pricey but we're not using that much.<br /><br />Cacao Nib Chops with Butternut - enough for (2) 5 block meals<br /><br />9 oz (final weight) boneless pork chops - trim all fat. 63gm P, 7gm F<br />4 tsp raw cacao nibs 8gm F, 4gm C<br />18 oz butternut squash - cubed 60gm C<br />2 Table Spoon Agave 32gm C<br />3 tsp Olive Oil 15gm F<br />1 egg 7gm P 5gm F<br />Couple handfuls of spinach - negligible C<br />Cinnamon <br />Salt and Pepper to taste<br /><br />Pound the chops out like this if you can.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWmoqMdgEyi4tX3UJf0foT7DNBzXCwdphh4Rb-j-Aaf1aMkUCZb-pDz_ll0hJK5r_U3TsoZEZhvLjuW2ZDUWHDOtgkUTg8Vb0naTkavKOMC1LbqoPqrbmQInIjIT8NM46FxMfggsakR-g/s1600-h/ChopsRaw.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 136px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWmoqMdgEyi4tX3UJf0foT7DNBzXCwdphh4Rb-j-Aaf1aMkUCZb-pDz_ll0hJK5r_U3TsoZEZhvLjuW2ZDUWHDOtgkUTg8Vb0naTkavKOMC1LbqoPqrbmQInIjIT8NM46FxMfggsakR-g/s200/ChopsRaw.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5386732125080805106" /></a><br />Whip up an egg in a bowl, coat the chops, then sprinkle 1 tsp of cacao nibs on both sides like so...<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTXcnL0-A6VNBGzi8Dzs4P3skwurVZJiwD3KRXwmfQXUSShiEDx47zEa1mK-iOKE9ZfgiHcV-QMeeb5EPb5tCJ75mYUFCbR2LsU5Vu-dV6VSeY0uKHJhM08me5ZdlDOrOi4EkdV88nJ7k/s1600-h/ChopsNibs.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTXcnL0-A6VNBGzi8Dzs4P3skwurVZJiwD3KRXwmfQXUSShiEDx47zEa1mK-iOKE9ZfgiHcV-QMeeb5EPb5tCJ75mYUFCbR2LsU5Vu-dV6VSeY0uKHJhM08me5ZdlDOrOi4EkdV88nJ7k/s200/ChopsNibs.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5386732546424064258" /></a> I know! Looks funny. Go with me ;-)<br />Prepare the butternut squash and get 2 tsp of olive oil going in a pan. Get the butternut going first. After 5 minutes, put 1 tsp of olive oil in another pan and, once it's hot, get the chops going. Add the agave to the butternut towards the end and sprinkle with cinnamon (soooo good ). Everything should finish about the same time. Throw some raw spinach on the plate to make your mama proud. Put butternut over the spinach, add the chops and you're ready to chow! Let me say i've made these chops with all kinds of spices - don't do it. The nibs will get lost. Just light salt and pepper work best. Then you will appreciate the roasty chocolate taste.<br />.......................<br />Sorry I'm not done :-) If you're just here for the PZ meals, skip the rest. I've been working with some people on "diets" and watching all the new paleo foods come out - which is awesome. There's been so much misinformation in the US about diet - it's hideous really (read "Good Calories, Bad Calories"). Now we've got some brave souls giving us options in the right direction - albeit for a little moolah but this IS America. HOWEVER, I'm not quite happy with some of the statements/direction that seem to imply U just can't go wrong on a paleo diet. Well it depends on your goals. Let's just say you're a crossfitter (might be a few of you out there ;-) You need power:weight - in other words, lean and strong. Will you get there eating strictly paleo with no portion control? Would not work for me. Is it true that you can't get fat eating fat? Not according to my bodyfat tests when i was eating too many nuts (full paleo btw). Granted, you will be better off eating paleo but sorry, paleo tells you what to eat, not how much to eat. Even cavemen were out to gain fat for the winter and the survivors did a good job of it. That skill was passed on to us. So, what do you do? Paleo-Zone of course. Zone tells you how much to eat. Sorry i'm not done ;-) cuz there's a loop-hole in the zone - it's called "double fat, triple fat, you're getting fat" In Barry Sears book, he says "..Truly elite athletes should consume two fat blocks for every protein block. Therefore, their ratio of protein, carbohydrate, and fat blocks would be 1:1:2" He previously states a fat block is 1.5 gm. So, a 1X fat zone meal would be 30.8%P, 39.6%C, and 29.7%F a 2x fat meal meal would be 26.8%P, 34.4%C, and 38.8%F. A 3X fat meal would have 46% fat - who needs 3X fat? Athletes at the top of their game i would guess. So, what are you eating? Check the math - fat is 9 cal/gm, carbs are 4 cal per gram, proteins are 4 cal/gm. There are some marketed "paleo" foods out there with upwards of 56% of their calories from fat. These foods must be for Olympians!! Now i'm not a dietician, nutritionist, or any kind of health specialist and I won't take credit for any Paleo or Zone theories. I'm an engineer that read most of the books out there and knows how to follow instructions and be exact. E-mail me if you need any help perfecting your diet - assuming your goal is a high power:weight ratio. Steve "Paleo"Steve Parsoneaulthttp://www.blogger.com/profile/10535414778607246907noreply@blogger.com11tag:blogger.com,1999:blog-2015624851336091806.post-44772643560812447972009-09-13T17:51:00.000-07:002013-03-19T16:14:56.434-07:00How to make your own paleo meal-in-a-bagHere's how you can make your own Paleo Fast-Food ;-)<br /><br />Ingredients for a 4 block "meal":<br /><span style="font-weight:bold;">4 oz of Free Range Bison</span> turned into jerky (oh ya that's a Quarter LB of bison!) <br /><br /><span style="font-weight:bold;">Dried Bananas</span> ~ 15 gm - WF sells them with nothing added. Go online too.<br /><span style="font-weight:bold;">Dried Cherries</span> ~ 10 gm - no sugar or sulfites.<br /><span style="font-weight:bold;">Dried Mulberries</span> ~ 10 gm - no sugar or sulfites. They are mild, slightly sweet, high in fiber.<br /><span style="font-weight:bold;">Raw Almonds and Pecans</span> ~ 12 gm (Costco baby!)<br /><span style="font-weight:bold;">Gooseberries</span> ~ 5 gm no sugar or sulfites. They are tart, sweet, and VERY expensive. They are also known as golden berries or incan berries. $24/lb at Whole Foods - not kidding.<br /><span style="font-weight:bold;">Cacao Nibs</span> ~ 5 gm no sugar or preservatives. This may be a debatable paleo food but you can eat it raw (in fact this IS raw), and it is 100% natural. Oh ya, maybe i should explain what it IS - this is what's used to make chocolate. They're broken up cacao "beans" - but BTW, they are technically seeds. I've been adding it to cookies and meats (believe it or not) It's kind of a nutty chocolate taste and is more dense in antioxidants than any other food - blueberries, acai berries, pomegranate - U name it. <br /><br />Here's what everything looks like spread out.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhivlXSdv_ofZuIkXLinwYwdValPdta4ENeWxdTYyKBe0cZOqKvH8tzvR9NGYx_0mGCUeGYuGrV6nFJ1odn9mqoKyRL0OLSHPsYxO6grJhm8Dpw1EB4CD3PpJ3F24x5Z95Nh6bENbZjpx8/s1600-h/IMG_0029.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhivlXSdv_ofZuIkXLinwYwdValPdta4ENeWxdTYyKBe0cZOqKvH8tzvR9NGYx_0mGCUeGYuGrV6nFJ1odn9mqoKyRL0OLSHPsYxO6grJhm8Dpw1EB4CD3PpJ3F24x5Z95Nh6bENbZjpx8/s320/IMG_0029.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5381128296878388386" /></a><br /><br />Where do ya get this stuff? Get together with your buddies, sisters, whatever, and order top-round bison from BuffaloGal.com There's lots of recipes for jerky. Replace the sugars with agave and maple syrup, replace the soy sauce with sea salt - about 1-2 tsp per lb of meat, and ramp the spices up a bit to account for the fact that the soy is gone. You can make it in the oven, lots of internet tips on that, or buy a cheapo dehydrator for ~$60.00. You'll have to pool your resources on the other ingredients too but a good one-stop shop is nutsonline.com. Bounce around the net for a bit and you'll find everything you need. The vacuum sealer is the bummer. The good commercial ones are expensive. But, you can go to Costco and buy the home ones. They work pretty good but you have to fight your way into the bag - no challenge for a caveman though right? Good Luck! SteveSteve Parsoneaulthttp://www.blogger.com/profile/10535414778607246907noreply@blogger.com3tag:blogger.com,1999:blog-2015624851336091806.post-73863342767373629172009-08-15T22:46:00.000-07:002013-03-19T16:15:47.087-07:00Paleo Shepherd's Pie<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtdiVgZ0_ciC0x-xVQLPVaUXWtt8FvLh0McQGUwYt8Lv-nLp4AXW4g2AtxWV99V-5aSvYCCc31AbdhlAP97tB0iHoK1W4VqN6HXfo9MQGJg0_hJe42kUcpiEpkRyjTb46GOWyxflTP2I8/s1600-h/IMG_2999.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtdiVgZ0_ciC0x-xVQLPVaUXWtt8FvLh0McQGUwYt8Lv-nLp4AXW4g2AtxWV99V-5aSvYCCc31AbdhlAP97tB0iHoK1W4VqN6HXfo9MQGJg0_hJe42kUcpiEpkRyjTb46GOWyxflTP2I8/s320/IMG_2999.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5370395863135535986" /></a><br /><br /><br />Now that fall is around the corner, it's time for a Shepherd's pie. I decided parsnips would be front and center despite the sometimes bad rap they get. Why? They have a glycemic index of 97 which is 3 pts shy of sugar! Might as well go stand in front of a speeding train loaded with insulin right? A Paleo diet is supposed to be low glycemic but these aren't so what's up? Well, glycemic index is determined by feeding individuals enough of a given food so that 50 g of carbs are ingested - that's a hell of a lot of parsnips! It's also the only food they ingest - no fats or proteins to slow things down. A reasonable sized serving of parsnips is about 80-90 gm, which is in the recipe below and is only 15 gm carbs. That's WAY below what I need to balance a 5 block meal. I had to chow some fruit on the side. The glycemic load (which takes into account normal serving size) is about 12 for that amount of parsnips (eating ONLY parsnips) or 1/2 what you'll typically see in pasta or potatoes. Ahaaa! This is partially due to substantial fiber in parsnips - about 5 gm in a 80 gm serving. This is 3X mashed potatoes. Now we're starting to get the complete picture. Parsnips have a VERY slight carrot taste and make a great potato substitute. My "kids" liked this shepherd's pie - it's mild and yummy. Give it a try - it's a winner and makes good left overs too. BTW - I used turkey for this one but any lean meat will do - ground round, bison, etc.<br /><br /><span style="font-weight:bold;">Paleo Shepherds' Pie</span> - enough for (4) 5 block meals!<br />[Protein gms, Fat gms, and Carb grams listed at end of each line)<br />20 oz Ground Turkey 110 P 35 F<br />12 oz Parsnnips - pealed and grated - 63 C<br />8 oz Zucchini - sliced - 8 C<br />3 oz mushrooms (i used shitake) - sliced - 3 C<br />1/2 C Red Onion - 5 C<br />1/2 C Cilantro - negligible C<br />2 Green Onions - chopped - 4 C<br />1/2 Cup Celery - sliced - negligible C<br />1 Slice Bacon - 15F 3P<br />8 egg whites - 24 P<br />1 Tbl Spoon Olive Oil - 14 F<br />1 Teaspoon Onion Salt<br />1 Teaspoon Celery Salt<br />1 Tablespoon Seasoning (I used Italian Seasoning. Costco Rustic Tuscan Seasoning would also work well)<br /><br />About 1 lb of fruit - like apples, pears, etc. to have as desert or on the side to balance out the carbs. Remember this is four 5 block meals. If you're a 2 block person (looking for 14 gm protein), you get 1/10th of the "pie" and about 1.5 oz of fruit (2/20*16 oz). Although, this brings up a different subject... In the book <span style="font-style:italic;">Lights Out: Sugar, Sleep, and Survival</span> by T.S. Wiley, it is suggested that when the days shorten, we should cut our carbs back further because "back in the day", that's what happened, and this helped to deplete stores of fat, cholesterol, etc. Interesting concept - i might try it. What's my point? Maybe being a little shy on carbs as we head towards winter is not such a bad thing.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggsPzX_Bcq94HFB_Vt0G0E3VyjLZRUK1YkG5kBp4bFBlGFbBV6k-H9GaHCRC-VHWTb1WLoecvzaUAGOt4mw_E8pxW97-egiuGcE0Fyigm5v2faFr2pCHDEHZxR_mMvl3Cq2arbPW_U3RE/s1600-h/IMG_2996.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggsPzX_Bcq94HFB_Vt0G0E3VyjLZRUK1YkG5kBp4bFBlGFbBV6k-H9GaHCRC-VHWTb1WLoecvzaUAGOt4mw_E8pxW97-egiuGcE0Fyigm5v2faFr2pCHDEHZxR_mMvl3Cq2arbPW_U3RE/s200/IMG_2996.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5370419142169430482" /></a><br />Preheat oven to 450F.<br />Peal and grate the parsnips with a cheese grater. Add onion salt and olive oil and set aside.<br />Slowly cook the bacon slice - remove bacon strip and DO NOT throw out the bacon fat - leave it in the pan.<br />Pan fry the onions, turkey, Italian Seasoning, and onion salt - do not over cook. We're gonna cook it some more. Pepper to taste.<br />Prep the zucchini, mushrooms, and celery and saute in the bacon fat - do not over cook. <br />Combine meat and veggies in one pan and mix thoroughly. Let cool down a couple minutes.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaSNRGxG6Lo9UW_O75xOdUwbx6GU1ccbqEDL5lCclPAJB0ST_1PSkxGFS46-Rky6GjnkuRDwwMPYjGTKGANNrka4PVWgEpYTq2kVSU_rcWsEPsPPf8FJnBO15gc-8MEuq0TtluqPw1Izc/s1600-h/IMG_2998.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaSNRGxG6Lo9UW_O75xOdUwbx6GU1ccbqEDL5lCclPAJB0ST_1PSkxGFS46-Rky6GjnkuRDwwMPYjGTKGANNrka4PVWgEpYTq2kVSU_rcWsEPsPPf8FJnBO15gc-8MEuq0TtluqPw1Izc/s200/IMG_2998.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5370419541460019618" /></a><br />Take 4 egg whites <span style="font-weight:bold;">and cilantro</span> and mix them into the meat/veggies.<br />Take other 4 egg whites and mix with parsnips.<br />Get an 8X8 metal or pyrex pan and spray bottom with olive oil. Add meat and veggies then cover with parsnip mixture.<br />Don't smooth tops of parsnips too much - browns better if you don't.<br /><br />Cook in oven at 450F for about 25 minutes or until top start to brown. I like to put my oven on broil for the last minute so the top is nice and crisp. Sprinkle twith chopped bacon. This dish tastes like "comfort food" - you're gonna like it ;-)<br /><br />Enjoy! Steve "Paleo"Steve Parsoneaulthttp://www.blogger.com/profile/10535414778607246907noreply@blogger.com10