Here’s what I’m bringing to Ladies Night….The girls are taking over the gym. NO BOYS ALLOWED. See you tomorrow evening (Friday 4/23) at 7pm. Ladies: Don’t  forget to bring a Paleo friendly dish to share.

Ingredients:
2 cups Almond Meal
1/4 cup of ground Flax Seed
1 tsp Baking Soda
1 tsp Baking Powder
5 Ripe Banana’s (smashed)
2 tsp Honey
4 tsp Cinnamon
4 Eggs
1 tsp Vanilla Extract
1 1/2 cups Walnut Halves
2 Cups Blueberries

Directions:
- Heat oven to 375 degrees
- Use 2 bowls. 1 for the dry ingredients and 1 for the wet.
- Use a mixer if you have one or stir until combined (if you don’t use a mixer, be sure to really smash the bananas)
- Use Olive Oil as needed to grease the pan and/or muffin tray
- Makes 24 muffins (or) 12 muffins and a Banana Bread Loaf
- Bake the muffins for 22-24 minutes and the Banana Bread Loaf for 30 minutes
- Store in the refrigerator for longer lasting muffins

Enjoy…and post modifications to comments

Coach Naj

1 comment

1. Teresa Rieke
   these are gluten free too!

Okay so your a week and a half into the Paleo Challenge…How’s it going?

Here are a couple rules of thumb to keep in mind:

1. Are you smarter than a second grader?  If you are make sure you are NOT when it comes to reading labels.  If a second grader can’t pronounce it, IT’S NOT PALEO!

2.  Just because it is “Paleo” doesn’t mean you can eat the whole batch…(you know who you are)!  Moderation still applies in the world of Paleo.

3. Make sure you are eating protein at each meal and ideally snacks. If you goal is to lean out focus more on veggies over fruit and avocados, oils and coconut over nuts.

Here is a great article, by Robb Wolf not only taking about the great reasons to eat Paleo but how good it is for your kids too.

So really how is it going?  What has been your biggest challenge so far?  What successes have you had?  Speak up we are all in this together. 

Post your thoughts to comments.

7 comments

1. Steph B
   Yes to make the Brussels even better squeeze a lime over them after you roast them I also put red ...

BK
Roger - that is one of the best posts/attitudes I have seen. I am having the same problem with gaining ...

Hallie
Veggies have been hard for me too, I don't hate them, I just don't keep them as accessible as I ...

JAZ
Biggest challenge is cooking for one person and maintaining correct portion size without wasting food in a life full of ...

Roger
The first 2-3 days were an adjustment, but now I’m in the groove. It helps to make it a ...

Make sure to reserve your spot for the Paleo Cooking Class with Chef Rachel April 30th at  CrossFit Scottsdale from 6pm-9pm.  Paleo Challenge Participants get 3 bonus points! Here is one of her recipes to get you started:

Steak with Cumin & Mustard Rub      

Prep: 10 minutes/ Cooking: 8 to 25 minutes/Yield: 4-6 servings

This is my favorite way to season and cook steak. It combines three great spices that add immense flavor and antioxidants. I like to leave any visible fat on the steaks. It adds moisture, particularly with lean cuts of meat. (The fat in beef is preferable, from a health standpoint, to the fat in vegetable oils.) I round out the meal with cooked leafy greens or a crisp green salad with a side of fresh fruit.

For a smaller piece of meat, reduce seasonings and cooking time as needed. I used an 8-ounce buffalo steak, which took only about 2 or 3 minutes per side to come out rare.

Press Test: To test meat, hang your hand by your side. Rare meat will feel flaccid, like the web between your thumb and forefinger. Make a a loose fist and press again; that’s medium-rare. Make a tight fist and press into the web; that’s what well-done (really overdone) feels like.

Ingredients:

1 1/2 pounds boneless or 2 pounds bone-in beef or bison/buffalo steak (at least 1-inch thick): sirloin, tenderloin, fillet, NY strip, top loin, round tip, flank, London Broil, rib-eye, T-bone, porterhouse, club or sandwich steak, or other cut        

1 to 1 tablespoon melted avocado oil, or extra-virgin olive oil

1 teaspoon ground black pepper, or to taste

1 teaspoon finely ground unrefined sea salt, or to taste, optional

1 to 2 tablespoon ground cumin, or as needed to coat

1 to 2 tablespoons ground dry mustard (powder), or as needed to coat

1.   Preheat a medium-hot gas grill or preheat broiler. If using broiler, position a broiling rack 2 to 3 inches from heat source for 3/4-inch thick steaks, 3 to 4 inches for 1- to 1 1/2-inch thick steaks, 4 to 6 inches for 1 1/2- to 2-inch thick steaks.

2.   Pat steaks dry, then rub with olive or avocado oil. Lightly sprinkle both sides with sea salt and pepper; rub seasonings in with the back of a spoon. Liberally sprinkle one side with cumin and rub in with the back of a spoon. Turn and repeat with mustard on the second side. If time permits, let meat rest at room temperature for 30 minutes, or cover loosely with parchment and refrigerate for several hours or overnight.

3.   If using an electric oven or toaster oven, add 1/4 cup water to the bottom of the broiler pan (elevate the meat on the tray above). The liquid should not touch the bottom of the meat rack. During cooking, leave the door of an electric oven ajar. If grilling, place meat on hot grill.

4.  Grill or broil steaks, turning them after the halfway point. To test for doneness, make a small slit in the steak and check the center. The interior should be slighlty less done than desired; the steaks will continue cooking after you remove them from the heat.

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“Discipline is what gives us an edge”

Skip’s Crustless Quiche

Pre-heat oven to 375 degrees
Ingredients:
8-10 eggs
1 cup cooked spinach
6-8 slices of nitrate free, low sodium bacon
6-8 ounces cooked and chopped chicken breast
Any other vegetables

Directions:
Pre cook  bacon, chicken and spinach.  Beat eggs.  Add all ingredients to beaten eggs.  Place in a glass pie dish brushed with olive oil.  Bake for 30-40 minutes until eggs are cooked throughout.  Top may brown a bit but that’s okay. 

Great to make so that you have leftovers for the week!

1 comment

1. Hallie
   sounds yummy! i LOVE quiche so this is great! thank you!

Tips to prepare you for success for the Spring Paleo Challenge

The time is here.  Spring Paleo Challenge starts Saturday for everyone participating, whether you are in the gym on Saturday or not. The Paleo Challenge WOD is at 9am or 10am and measurements will begin at 11:30am.  Be there on time for each (burpee law applies).

Your biggest tool for success is getting yourself prepared.  Here are tips to clean, stock and prep your way to success!  Remember Ashley’s post: “Failing to plan is planning to fail”.  No failing allowed!

1. CLEAN OUT YOUR KITCHEN!- If its not there you won’t eat it.  Give your kitchen a makeover and get rid of all the junk in the house and everything that will cost you points.  No dairy, grains, legumes (peanuts too), sugar, alcohol, etc.  Donate it or throw it away- it will cost you more in the long run.  Your family will only hate you and refuse to eat for a short amount of time.  Trust me they will not starve.  If its not there, they won’t eat it (at least at the house) either and you know they could benefit from Paleo too.

2. STOCK YOUR KITCHEN WITH REAL FOOD! – See the Paleo Shopping List at the gym (this will be emailed to the participants on Saturday).  Get your snacks, meat, veggies, fruit, nuts and seeds ready to go.

3. PREPARE YOUR FOOD SO IT IS QUICK AND EASY! – Wash it, cut it, chop it, bake it, boil it, grill it and bag it as soon as you get home from the store (you won’t do it later-trust me).  Chop you veggies and fruit into portions you will eat and bag them or put them into small containers that you can just grab out of the fridge.  Portion out your meat for what you will use that week and either put it into the fridge or cook it right then.  Freeze the rest but put it into meal size portions before you do so (especially if you buy in bulk) so that you can defrost a meal or two at a time.  Make your dressings for your salads. This way you won’t grab the processed stuff because of time.  Bake your paleo muffins, or pancakes for quick and easy breakfasts.  Boil some eggs for the week as well.  If you do the prep it will be less work during the week and you will have no excuse for losing points.

Paleo Challege Reminders:  Be sure to post to comments after daily posts (the WOD or any post) on the website and on the Facebook fan page www.facebook.com/CrossFitScottsdaleyour daily successes, meal ideas, questions and most importantly pictures of your food! Check out this article about taking pictures of your food in the NY Times http://www.nytimes.com/2010/04/07/dining/07camera.html

1 comment

1. Harkey
   Love this post! Such helpful tips to succeed during the Paleo Challenge! No Excuses!

What to Expect:

The principles of the Paleo Diet give your body the fuel it needs to work optimally in many areas.  It also gives the body the optimal fuel to heal itself in many areas as well.  Know that this challenge is not a diet, it is a lifestyle change!  As you gain more awareness of your body and how food effects it you will have many experiences over the course of the challenge including the following:

• Decrease in body fat%
• Look better & feel better naked
• More energy
• Better Sleep
• Better Performance
• Improved insulin sensitivity (reduced risk for diabetes)
• Improved cholesterol, metabolic health, blood pressure, and overall health

Who is it for:        
Anyone who wants to improve the following:

• Overall Health
• How you Look
• How you Feel               
• How you Perform

When it Starts:                    
April 10^th 2010

10:00am Challenge WOD-“Cindy”
11:30am Challenge Measurements

How Long Does It Last:       
6 weeks   Challenge ends May 22^nd 2010

 10:00am Challenge WOD Finals
 11:30am Challenge WOD Final Measurements

 More details to come.  Keep posted!

2 comments

1. Tiffany
   Yes, just make an appointment with me and set up a time to see Dr. Cristina Romero-Bosch (www.iluminartherapy.com) to get ...

“6″
I will be back from vacation the 13th of April.....can I start it then or does it have to be ...

Lean, mean and green. Next month we’re excited to bring to you the next Challenge…get ready to eat, drink, sleep and train like a Caveman. You’ve all heard bits and pieces about the Paleo Diet, now you’ll have the opportunity to live it. Take the next few weeks to educate yourself and learn more so that you can decide if this next challenge is best for you. I think it’s important to get the whole family on board in order for this to work as a lifestyle change. It’s honestly taken 6-8 months for it to finally stick with ours. Get a jump start on the challenge today. Eliminate fried foods and sugar…. or bread, cheese or milk. Start snacking on nuts, fruit and lean beef jerkey. Why wait, start today, it will be a lot easier to stick with it. 

The past few weeks, I’ve seen a drastic change in Luke’s physique, fitness level and stamina. Since he’s been training for sectionals he’s been on a strict 90/1o Paleo plan and because of it my eating habits have gotten cleaned up too. I strive for 80/20 and the kids are more along the lines of 60/40 (they still do dairy).
I’ve attached a few websites that can help…
The Paleo Diet
Living Paleo
CrossFit Scottsdale Nutrition

Looking forward to seeing how dramatically this challenge will change you.

Coach Naj

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Who is the healthy cooking coach?
Chef Rachel, The Healthy Cooking Coach will be making a guest appearance at CrossFit Scottsdale in April for a cooking class with our students. Look for seminar details in the next few days. She teaches people how to cook up healthier, more productive lives. From cooking classes to cooking parties and through cookbooks, one-on-one coaching, magazine articles, blogging, and speaking engagements, Chef Rachel  teaches people how to improve the way they shop, cook, eat, and look at food––so they have more energy for life! 

She is  particularly skilled at helping people with special needs follow special diets, such as wheat-free, gluten-free, or dairy-and/or casein-free, corn-free, grain-free, peanut-free, egg-free, and preservative-free diets. Chef Rachel will be focusing on Paleo friendly recipes for you CrossFitters interested in learning more.

Check out Chef Rachel’s Blog where she talks in depth about her first CrossFit expierence, “the baseline”.

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In the last month or so, inspired by the gamers and some of my other fellow CrossFitters, I have tried to work towards eating a livable Paleo diet.  My personal struggles with Paleo come in the form of dairy and desserts.  So this week while I have had some time off I have been playing with some recipes to satisfy my sweet tooth.  Here is the easy pseudo Paleo Berry Crisp:

 Ingredients:

2 packages of frozen berries of your choice
¼ c honey
¾ c almond meal (can be purchased at Trader Joe’s)
½ c cashew meal (made my own in my food processor, can omit and just use almond meal)
¾ tsp cinnamon
½ c butter

Put frozen berries in a square glass dish and drizzle a little bit of honey on top.  In a bowl combine the honey, nut meal and cinnamon.  Cut in butter until mixture is crumbly; then scatter over fruit.

Bake in an oven preheated to 350 degrees 45 minutes – 1 hour or until berries are bubbly and topping is crisp.  Enjoy without guilt, the CrossFit Scottsdale Coaching team did on Monday night during our staff meeting

Coach Katie

1 comment

1. Tiffany
   Delicious Katie! I made a batch today with coconut oil instead of butter to make it a bit more ...

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