Tuesday, November 13, 2012

Paleo Stuffing

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 Games.  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.

Rogue Cannonballs chained to 90 lb atlas balls.
These are 90 lb stones, with a 7/8" hole drilled in them, and galvanized chain that attaches to rogue cannon balls.  Definitely a challenge to carry any great distance.  If you need to borrow them for any demolition projects, let me know.


1/2 large cauliflower
1 Cup chopped shitake mushrooms
1 Cup chopped celery
1 Cup chopped onion
3 slices bacon
2-3 cloves garlic - chopped
1/2 Cup chopped pecans
1/2 tsp poultry seasoning
1 TBS (heaping) chopped parsley
1 tsp salt
Smoked paprika - several shakes.

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"

Wednesday, August 1, 2012

Fried Burro Bananas

Fried Burro Bananas (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 GAMES!!!
With 2nd place finisher Matt Chan and Chris Spealer
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.
Spealer & young fan -  by Laurie
 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).

Burro Bananas (or ripe plantains)
Smoked Paprika
Pink Himalayan Salt
Coconut Oil  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 :)

This is easy stuff.
Burro Bananas
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

Sunday, April 15, 2012

My dog is more PALEO than you

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.
So how did the Crossfit Open 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 post 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.
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 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.

Pork Neck Bones $1.79/lb
Turkey Drumsticks $1.49/lb
Chick Gizzards/Hearts $1.21/lb
Chick Livers $1.24/lb
Avg Cost: 1.43/lb.
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.
Good Luck to all the athletes heading to Regionals and to the GAMES!

Eat Well! Steve "Paleo"

Sunday, January 29, 2012

Broccoli Latkes with Baramundi

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 paleo bread and ginger snap cookies. (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!

Broccoli Latkes with Baramundi (4 blocks, skimpy carbs)

5 oz Baramundi (wild caught frozen at Costco - i spiced it with Old Bay seasoning)
3oz Broccoli florets (steam these)

Heaping Cup of shredded broccoli stems
1/2 TBS almond flour (fine ground)
1/2 TBS coconut flour
1/4 tsp celery salt
1/4 tsp shallot salt (or onion salt)
1 egg
1 tsp coconut oil

Shred the brok stems.
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 little smear of butter goes a long way on those latkes! Eat Well! Steve "Paleo"