“Paleo-ish Challenge”
Many of you have been hearing about this whole Paleo diet thing, that people have been talking about and may be unsure as to what it is. Here we are going to talk about the simple basics of what eating Paleo is and get into a little more detail as to what our fun “Paleo-ish Challenge” will be like for those that are interested. To make this brief we will talk about more about the what’s or the Paleo and plan and not too much of the why’s. There will be links provided if you would like to investigate more, which we encourage you to do.
What is Paleo eating (sometimes called Caveman, Stone Age, or Hunter-Gatherer Eating)?
Directly from www.thepaleodiet.com:
“With readily available modern foods, The Paleo Diet mimics the types of foods every single person on the planet ate prior to the Agricultural Revolution (a mere 500 generations ago). These foods (fresh fruits, vegetables, lean meats, and seafood) are high in the beneficial nutrients (soluble fiber, antioxidant vitamins, phytochemicals, omega-3 and monounsaturated fats, and low-glycemic carbohydrates) that promote good health and are low in the foods and nutrients (refined sugars and grains, saturated and trans fats, salt, high-glycemic carbohydrates, and processed foods) that frequently may cause weight gain, cardiovascular disease, diabetes, and numerous other health problems. The Paleo Diet encourages dieters to replace dairy and grain products with fresh fruits and vegetables — foods that are more nutritious than whole grains or dairy products.”
So as you can see this leaves us with eating meats and eggs, vegetables, fruits, nuts, seeds, roots, etc. This is debatable, but we will be allowing small servings of sweet potatoes and yams to be consider Paleo. Beverages would be water. What is not included in this plan would be most foods or additives that come in a box or have labels with tons of ingredients: cereals, breads, grains, legumes (beans, peanuts, etc), condiments, dairy, salt, and definitely not sugar!!
It really is pretty simple. There is no control on the quantity of the food eaten, just what is eaten. Ideally, the choices would be organic and the meats would also be free-range/grass-fed. A simple search can help you to find suitable substitutes for most modern foods.
The “Paleo-ish Challenge”
It would be best for us to try and go true Paleo, but this just might not be practical for a lot of us. If you can do strict paleo then go ahead and do so. A lot of times I hear of people going strict paleo for a short amount of time and then when they finish, they really fall off the wagon, what we want to accomplish is a style of eating that is healthy you will be able to handle for a long period of time.
For our Challenge, foods that are not on the Paleo Plan will be assigned a certain point value: for example a food dense in added sugar might be worth 75 points, and a serving of beans or quinoa might be worth 10 points, a slice of bread might be worth 25 points, etc. The person with the lowest total of points at the end of the month would win. Keep a daily food log of everything that you have eaten and drank (include: condiments and approximate portion sizes.). We will provide a list of popular foods and what point value they are worth. If you are unsure as to what point value a food is worth then just email us and we will let you know the damage done. You will get the full details when you sign up.
Variety in Paleo?:
Here’s an easy way to see how much variety you can have, The food matrix:
Make a list of 10 Paleo protein sources/10 Veggie or Fruit Sources/10 Paleo Fat or Oil Sources/10 Paleo Spices (oregano, rosemary, etc). Now just think of how many combinations of those foods you can make to help bring some variety to this plan. Reality is that most of us eat pretty much the same foods all of the time anyways, now we just not to start making better choices with the foods we are eating.
We will also be sharing recipes as we go!!
We are trying to set something up with the PEAK Academy at the U of U for discount pricing for Bodyfat and cholesterol testing for those interested to do before and after the challenge.
The contest will begin on May 3. If you want to join in this challenge email Eric at eric@crossfitpc.com for all of the info and specifics by Friday, April 30. There may be a small $5-10 donation, which will go to prizes at the end of the challenge.
Some helpful links, these are just a couple of the many that are out there:
For tons of info on Paleo- www.thepaleodiet.com
For recipes and food substitutions: www.marksdailyapple.com
This entry was posted on Monday, April 26th, 2010 at 12:01 pm
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How many weeks is the challenge?
AND…since some of us might be a tad bit competitive….what is the prize? (Don’t give me “improved health is the prize”. I want a cash reward, damnit!)
Seriously–a couple of questions: 1) Last week, in passing, Eric mentioned something about dairy being ok…what is the verdict there? No dairy at all? some dairy ok? Should I just wait and see the list?
Next–and this is the REALLY important one–Eric indicated that this contest might involve silly, frivolous rules like “no coffee.” You are NOT serious, are you? Coffee beans are plucked right off the plant by Juan Valdez (we’ve all seen the commercials), and therefore I contend that coffee is completely paleo.
Come on, Dawn Patrol, support me on this one, no?
Count me in, E!!
I’ve seen Juan Valdez pluck those beans too, Addy! Coffee is SO Paleo!!
Eric, I think I will give it a try…of course with your coaching!
Eric, I am in. I need the motivation! I’m pretty sure the coffee is not the problem, it’s all the stuff we put in it.
Awesome guys! Alyson, I don’t have your email, so if you could send me an email at eric@crossfitpc.com I will be able to send you the detailed info.
Eric, how long is the challenge? I realize that the true goal is to help us all gain healthier diets and lifestyles, but are we setting a date by which we’ll say, “Ok–the winner is_____”?
Addy, You seriously need to back away from the cometition crack. I think you need to join a participation orientated sports league(no scores), that would be a better challenge for you I think. You crack me up.
Ok…here’s what I prepared for the family last night:
Burgers on the grill, and broccoli. HOWEVER–I minced up a bunch of garlic, onions, pepper, a tiny bit of organic sea salt, a pinch of red peppers, and mixed all that with organic, very lean ground beef. Made big patties, but had a bunch of garlic and onions left over, so I put a little dose of olive oil in the pan, and saute’d the the vegetables.
So, pretty simple: bbq the burgers until their down, steam a few heads of brocolli, and eat your burger on a bed of fresh lettuce. Use the lettuce like a bun, pour the saute’d veges on top, avoid any mayo, ketchup, bbq sauce, etc, and CHOW.
The burgers were really, really good, very tangy without any sugary nasties on top. The broccoli was excellent, and I used a dollop of olive oil on the remaining lettuce as a side salad. AND…zero points, right E?
Nice one Addy!
Broiled Nut Crusted Fish w/Veggies
First preheat oven on “Broil”…this can take a bit.
Put a handful of any nuts (pecans, almonds, macadamia, pistachios) either in a food processor or in a zip lock and pound with jar/can. The finer the nuts are crushed the better you will coat the fish. A handful of nuts is enough for 2 pieces of fish (sea bass, halibut, salmon, etc).
Coat fish with olive oil then roll all sides in the crushed nuts. Place fish in an olive oil coated pan uncovered and put in oven for 20 minutes. Thinner pieces of fish will take less time such as cod or tilapia.
10 minutes before the fish is done throw in any chopped veggies (bell peppers, zucchini, onions, squash) that are lightly coated in olive oil, black pepper, garlic powder, or other seasonings.
Super easy and sooooo yummy. Fish should melt in your mouth!
Wow…Nat…that sounds so good and so easy. I am SO making that dish tomorrow!
This is soo easy but thought it was a good one to add to your collection in case you love Tacos as much as my family does! The regular store bought package is loaded with sodium, this is not…
Taco Seasoning
2 tsp chili powder
1.5 tsp paprika
1 tsp onion pwdr
1/2 tsp sea salt
1/2 tsp garlic pwdr
1/2 tsp ground cumin
1/2 tsp oregano
1 tsp pepper
(can add cayenne, if you like it spicier)
Mix spices together. Add to your choice of cooked meat (turkey, beef or chicken). Do not add water.
Instead of the taco shells, I eat the meat in a salad. Enjoy!
I made these this week, so delicious. Although I thought maybe adding some flax seed for a little more consistency (wait is flax seed allowed) or more ground almond just to add to the bite. Other than that very bueno!
PALEO-ZONE BANANA NUT MUFFINS
1/2 C Organic Unsweetened Coconut – 25g F, 10 g C
“Finely shredded for baking”
1 tablespoon Ground Almonds – 4 g F, 1 g C
1 Egg – 5g F, 7g P
¼ C chopped walnuts – 20g F
1 teaspoon Walnut Oil – 5g F
(Olive oil works too)
1 teaspoon Almond Butter – 2g F, 1 g C
3 tablespoon Blue Agave Sweetener –48g C
2 Med Bananas – 54g C
Mix thoroughly and put into 6 muffin tins. Bake at 375 for ~25 minutes. Each muffin is 19g C, 10g F, and some negligible protein. If you’re looking for a balanced 5 block breakfast, combine this with 1 egg, 4 oz (cooked weight) of very lean meat (like turkey breast), and 1.5 – 2 cups of berries.
havent made it yetbut it looks easy. but i am sure you could sub a few things to make it completly paelo
Grass-fed Beef Stew
Ingredients:
(Use organic whenever possible)
1 lb. grass fed beef for stew
1 cup red lentils (rinsed)
1 cup wild rice blend (soaked overnight, rinsed and strained)
1 sliced cup carrots
1 and a 1/2 cups chopped leek
1 cup celery
8 cups filtered water
2 tbsp vegetable bullion (I like organic “Better than Bullion” soup base)
2 tbsp first pressed organic olive oil
1 tbsp fresh thyme ( 2 tbsp. dry)
1 dash cinnamon (or to taste)
1 dash cumin
1 dash cayenne pepper
Preparation:
1. Brown beef in olive oil in a large stew pot, set aside in a bowl.
2. Add water, lentils and rice to the pot, bring to a boil, then reduce to simmer
3. Add bullion and simmer for 10 minutes with lid.
4. Add vegetables, beef, thyme, cayenne, cumin and cinnamon; cook covered for an additional 30 minutes or until beef is fully cooked.
Here is a great idea for a power shake….very simple and quick!
http://www.elanaspantry.com/frank-zanes-protein-powder-pina-colada/
Chocolate Mousse
3 large ripe avocados
1/4 cup Cocoa Powder
3 Tablespoons almond butter
pinch of nutmeg
pinch of cinnamon
1 teaspoon lemon juice
1/2 tsp extract such as almond or hazelnut
agave nectar or honey to taste
Put everything except honey or agave in the food processor and blend until smooth. Add honey 1 tblspoon at a time until desired sweetness. I use about 1.5 Tbs.
Easy and tasty. You wouldn’t guess this had avocado in it if you didn’t know. It doesn’t keep long though. The avocado flavor will start to come through if not served quickly.
Make sure the avocados are neither overripe or underripe b/c they will have a very strong avocado flavor.
Chocolate Mousse
3 large ripe avocados
1/4 cup Cocoa Powder
3 Tablespoons almond butter
pinch of nutmeg
pinch of cinnamon
1 teaspoon lemon juice
1/2 tsp extract such as almond or hazelnut
agave nectar or honey to taste
Put everything except honey or agave in the food processor and blend until smooth. Add honey 1 tblspoon at a time until desired sweetness. I use about 1.5 Tbs.
Easy and tasty. You wouldn’t guess this had avocado in it if you didn’t know. It doesn’t keep long though. The avocado flavor will start to come through if not served quickly.
Make sure the avocados are neither overripe or underripe b/c they will have a very strong avocado flavor.
Coconut Chicken
Chicken tenders (I pounded these until they were thin to make sure they cooked)
unsweetened coconut flakes
coconut oil
2 eggs beaten
heat the oil
dip the tenders in egg, then in coconut flakes, then back in the egg and then put in the oil and cook
if you guys have kids, Yosida’s has a hawaiian sweet/sour sauce for dipping
pumpkin and chicken curry!
Ingredients
2 chicken breasts, sliced
5 cups pumpkin, diced
2tbs olive oil
1 onion, diced
2 garlic cloves, finely chopped
2tbs ground ginger
1tbs ground turmeric
2tbs ground coriander
2tbs ground cumin
1 ½ cups vegetable stock
1 bunch fresh coriander, chopped
Salt
Instructions
Fry onion and garlic in a large pan with oil on medium heat for 2minutes. Add chicken and cook stirring
constantly for 10minutes or until chicken has turned white.
Add pumpkin, ginger, turmeric, coriander and cumin and stir for 1minute.
Add stock and leave to simmer on low heat for 15minutes. Add chopped coriander, cover pan and cook
for a further 2minutes.
Season with salt to taste. Cool slightly
Tuna Salad on Avocado
1 can tuna, drained
1 green onion
1 celery stalk, sliced thin
1 tsp dill
1 tsp garlic powder
pepper to taste
1-2 tbsp olive oil mayo
1 tomato, sliced
1 avocado
Mix well omitting tomatoes and avocado.
Slice avocado, remove skin. Top avocado slices with tuna mixture and then with tomatoes.
Makes 2 servings. I have this for lunch and it is good!
I got this recipe from elanaspantry.com but adjusted it a little. It looks complicated but it really is easy and very good! I eat it by the handful or sprinkle it over my fruit.
Raw Granola
2 cups almonds
1 cup macadamia nuts
1 cup pumpkin seeds
1 cup organic (no sugar added)raisins
1 1/2 tbsp vanilla extract
1- 1 1/2 tbsp cinnamon
1/2 tsp sea salt
2 tbsp coconut flakes, not sweetened
1 tbsp agave
Place nuts and seeds in bowl and cover with water, soak overnight (or 8 hrs).
Do the same with raisins, in separate bowl, but cover with 1 cup water, soak overnight.
Place raisins with their water in food processor and puree til smooth.
Drain nuts and rinse. Discard water.
Add nuts/seeds to raisin puree in processor and pulse until slightly course like granola. Add vanilla, cinnamon and salt and pulse to incorporate.
Transfer to 2 parchment lined baking sheets and bake in 175 degree oven for 6 hours. If you want it dryer, turn oven off and let the cooling heat continue to dry out the nuts. Let cool.
If you can do strict paleo then go ahead and do so
Place nuts and seeds in bowl