Nutrition – The foundation!
The Foundation Is Nutrition
There is a great article today on the main site Crossfit.com . It’s a 5 minute video. So please check it out! Just click on the link below.
http://journal.crossfit.com/2012/03/nutrition.tpl
The Foundation Is Nutrition
By Various
Combining the CrossFit training methodology with a diet of meat and vegetables, nuts and seeds, some fruit, little starch and no sugar brings “a jet stream of adaptation,” says CrossFit founder Greg Glassman.
In the pyramid Glassman created, nutrition is the foundation, with met-cons, gymnastics, weightlifting and throwing, and sport following.
“Each level builds on the level below it,” explains Nicole Carroll, director of certification. “If your nutrition sucks, these things will not be where they could be if it were more solid.”
Likewise, Glassman says CrossFit favors Barry Sears’ Zone Diet “because it does give me accurate and precise prescription for caloric intake and, more importantly, the exact levels of macronutrient that I can start at.”
Likewise, trainers and coaches can make informed decisions on how to tweak an athlete’s diet for improved performance, he says.
CrossFit HQ trainer Pat Sherwood says nutrition isn’t an either/or aspect of training.
“It’s not quality or quantity. It can and it should be both.”
Sweet Potato Enchiladas
Yummy! Another great dish from Juli from PaleOMG.
Sweet Potato Enchiladas
Prep time: 25 mins
Cook time: 15 mins
Total time: 40 mins
Serves: 4
Ingredients
- For the enchiladas
- 3 sweet potatoes, sliced thin lengthwise with a mandoline
- 1lb grass fed ground beef
- 1/2 yellow onion, diced
- 2 garlic cloves, minced
- 1 (4oz) can diced green chiles
- 1/2 teaspoon cumin
- 1/4 chili powder
- 1/4 sea salt
- 1/4 black pepper
- 3-4 tablespoons Gold Label Virgin Coconut Oil
- For the sauce
- 1 (14oz) can tomato sauce
- 1/4 yellow onion, minced
- 1/3 cup vegetable broth
- 1 tablespoon Gold Label Virgin Coconut Oil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon oregano
- 1/2 teaspoon chili powder
- salt and black pepper, to taste
Instructions
- Preheat oven to 350 degrees.
- Now to make our “tortillas” from our sweet potatoes. Use a mandoline to thinly slice your sweet potatoes lengthwise. (You can use a knife but I found I couldn’t get the thinness I wanted or consistency with each slice with using a knife)
- Heat up a large skillet or griddle and place 2 tablespoons of coconut oil in it. When skillet is very hot and coconut oil has melted, add your sweet potatoes. Cook your sliced sweet potatoes for 3-5 minutes per side or until sweet potatoes are soft. You DO NOT want them crispy. (You may have to do this a couple of batches so keep coconut oil on hand.) Do as many batches as you need to and place sweet potato slices on a paper towel to remove excess oil and cool while you cook your meat.
- Once your sweet potatoes are cooling, use the same skillet to cook your meat. Add in a bit of oil then add your minced garlic cloves along with your onion.
- When the onion becomes translucent, add in your ground beef along with your green chiles and spices. Let that cook down until cook completely through, using a wooden spoon to break up the ground beef and incorporate all the flavors.
- While the meat cooks, place a saucepan over medium heat for your sauce. Add your tablespoon of oil along with your minced onion.
- When the onion becomes translucent, add your tomato sauce and vegetable broth, as well as all your seasonings. Let that cook down until it thickens just a bit.
- Now once everything is done cooking, it’s time to use your fingers!
- Pull out an 8×8 or 9×9 glass baking dish, add a spoonful of enchilada sauce on the bottom and start building your enchiladas.
- Each enchilada should take 3 slices of a sweet potato. Place a slice down in the dish, then another half way on top, then another half on top of the second slice. It should be a feathering or fan effect. Now place a spoonful or two of your meat mixture in the center of your sweet potatoes, then wrap your sweet potatoes over the meat, tucking the ends underneath the other ends of the sweet potatoes (like a tortilla).-see first picture for an example
- Repeat until all your sweet potatoes are gone. If you are have leftover meat, place that around your enchiladas.
- Pour your enchilada sauce on top.
- Place in oven and bake for 15 minutes.
- Cool then eat your heart out!
Lazy Man Shepherd’s Pie
I found a really good blog called Paleo on a Budget! This girl really knows how to develop delicious meals on a budget. Who says eating health can’t be affordable. This week on her blog she has committed to doing the Whole30 so all the meals this week are Whole30 approved. Check out her blog for some great meal ideas!
Lazy Man Sheppard’s Pie
Ingredients:
• 1-2 Sweet Potatoes {Depending on the Size}
• 1lb ground beef
• 1 Medium Onion, Medium Dice
• 2 medium carrots diced medium-fine
• 2 Cloves Garlic, Finely Minced
• 1 Can diced tomatoes
• 1 Medium bag of string beans
• 1/2 tbsp of both Oregano and Basil
• 1 tsp rosemary
• Coconut Oil
• Ghee or Coconut Milk {which ever you prefer in your mashed sweet potatoes}
How to:
- In a good size pot, fill it with water, cube your sweet potatoes up { somewhat on the smaller side, they’ll cook a bit faster, just make sure the pieces are uniform they cook better that way }. Turn it on high, get them boiling!
- While that’s going, add some coconut oil to a big pan, and let that get heated while you chop up your onions and carrots, add those both in. When they’ve started to soften add your garlic in. Let that cook up for a few minutes.
- When that’s all set, add your ground beef and your string beans {I used the steam fresh ones so I just heated them up in the microwave and added it in when the ground beef was almost done cooking}.
- When you’re ground beef is almost done, add in your spices, salt and Pepper and Diced Tomatoes. At this point I just it turn the pan down to a medium low and let it all just keep cooking while you deal with the sweet potatoes.
- Check to see if they’re done yet {poke em with a fork or a knife and it should go in easily… just like it would be for regular mashed potatoes}. Drain the potatoes, and mash them up with a fork a bit. Then add in 1/2 – 1 tbsp of ghee or coconut oil {to your taste and the consistency you like}. Add in some salt and pepper.
- On a plate add some of the ground beef filling, on top of that add your sweet potatoes, and serve!
http://paleoonabudget.com/2011/06/23/lazy-man-sheppards-pie/
Whole9 | Paleo Nutrition, Nutrition Workshops, Nutrition for Health …
Getting off the Crack by Nicole Carroll
By Nicole Carroll
Nicole Carroll writes of her struggles with implementing the Zone Diet in, “Getting Off The Crack.” At first Nicole thought she was starving and wouldn’t survive. But she went on to thrive on the Zone Diet after four tough weeks and came away with a new perspective.
Do the diet! Do the math to find your block prescription then weigh and measure your food for at least two weeks, she said. That said, at ten blocks per day, I found the first three weeks of the Zone to be some of the hardest days of my life!
To read more of Nicole article go to Crossfit Journal:
http://library.crossfit.com/free/pdf/38_05_off_the_crack.pdf
