I made this the other day – it was super tasty.
Take small head of cauliflower – chop it up and add it to a food processor using the ‘grate’ feature. I could not believe how fast that was.
Set it to the side
Next – in a Stir Fry pan, cook a chopped up onion in about 1 tbs coconut oil until transparent
Add a chopped up clove of garlic
Add raw or cooked chicken… continue cooking until meat is done. (you can use any meat… shrimp would be awesome.
Add about 1 tbs of Gluten Free Soy Sauce OR better yet, coconut aminos (yum!)
Add cauliflower – another 1 tbs of coconut oil, and 2 more tbs of aminos (or gluten free soy sauce)
Add 2 beaten eggs and mix well.
Continue to cook until most of the liquid has evaporated and eggs are cooked.

Add some green onions, peas, etc… dress it up with color. I used red/orange/yellow peppers to add a little color.
I also pan seared some Brussels Sprouts in coconut oil and added it to the final dish.

Season with Salt and Pepper – enjoy.

Paleo Kung Pao Pork:
http://nuttykitchen.com/2010/06/18/paleo-kung-pao-pork/

Here is another great recipe I can’t wait to try it…

(picture from Nuttykitchen.com)

On a separate note… KUNG PAO! The guys brought their Double Unders to the game!!! Tuesday provided 1510 DU for guys, 1150 for ladies.
There is still a GAP of 340 Double Unders (in favor of the ladies).
~Mike

WOD:
Modified ‘Michael’
3 Rounds for time
800m Run
50 Good Mornings (10/25)
50 Sit Ups

One of my FAVORITE paleo food sites:
The clothes that make the girl.

Here is Mel’s Chili – YUUUMMMMMMM!!!!!

Mel’s Favorite Chili
Makes about 6 servings of 1 1/3 cups each
Zone: 3P + 2F + 1C
Weight Watchers: 5 points, includes 1 healthy fat serving

Ingredients:
the base:
2 tablespoons of your favorite fat: olive oil, coconut oil
2 onions, chopped
4 cloves garlic, crushed
2 lbs. ground meat (lean beef, pork, turkey, veal, bison, or a mix)
-
spices:
2 tablespoons chili powder
2 tablespoons ground cumin
1 tablespoon unsweetened cocoa
1 teaspoon dried oregano
1 teaspoon allspice
1 teaspoon salt
-
liquids:
14.5 oz. can chopped tomatoes (I like Muir Glen fire-roasted.)
6 oz. tomato paste
14.5 oz. can beef broth
12 oz. water

Directions:
1. Heat the oil in a large soup pot. Add onions and saute ’til soft. Add garlic and let heat ’til fragrant, about 2 minutes. DO NOT BURN THE GARLIC. Add the meat and sauté until browned and crumbled.

2. Blend all the spices in a small bowl. Add to pot and stir well, about 1 minute.

3. Add the tomatoes, tomato paste, beef broth, and water to the pot. Stir well.

4. Bring to a boil, then turn the heat to low so the pot has a gentle simmer. SIMMER FOR AT LEAST 2 HOURS. Do not skimp on the simmer. Just as rest time is the magic time when you build your strength, simmering is the magic time when the flavors meld.

Variations:
Add additional quality fats with some chopped black olives, green olives, or avocado slices (or all three!).

Add more veggies by serving over a bed of cooked spaghetti squash, grated zucchini, or baby spinach leaves.

Days like today, cold chill in the air, with colder air coming make me just want to cozy up with a pair of slippers and warm blanket and eat some comfort food. Growing up in the mid-west, casseroles, or “hotdish” as it was called there, were a huge staples during the winter months where the temperature went below freezing on a regular basis.
The problem with these staples is that they were more often than not filled with cream, cheese, noodles or potatoes. Not exactly the fare that makes you look better, feel better or perform better, right?

So, tonight was my turn to choose dinner, and I wanted scalloped potatoes and ham in the worst way. What to do? Well, experiment of course! I peeled and sliced 5 turnips, diced up a pound of organic yummy ham and a bunch of broccali. I opened a can of coconut milk and added three cloves of garlic to it as well as some pepper and mixed those together then poured them over the broccali, ham & turnips. I baked it at 350 degrees covered with foil for 40 minutes and then for 20 minutes without the foil. The verdict? Well, the family not only didn’t know that they weren’t eating potatoes, they actually didn’t believe me when I told them they were eating turnips!
It was warm and yummy and exactly the kind of comfort I was looking for on this very cold spring day!
~Shawn

Today at B&F:
Tabata Tuesday
1 minute of rest between stations
Row (for calories)
Wall Balls 20/14
Sit Ups
Ball Slams 30/20
Kettle Bell Swings (1.5/1p)

It’s super fun to have full classes and feel the great energy you all bring to the gym! Make sure that you are signing up for your classes, and just as importantly, make sure you cancel out if you can’t make it. People are putting themselves on the wait list when the classes are full and we want to know when we need to pull in an extra coach and let those people in! As always, our first priority is making sure that you get a good workout each time that you come to the gym, so thank you for helping us out~

The MOD (Meal of the Day) is inspired by my deep love of Mexican food. When you start eating clean, Mexican food just tastes different. I was the girl that ordered the massive monster flour tortilla burrito filled with everything under the sun, topped with gooey cheese, yummy sour cream & salsa verde and served with a plate full of Spanish rice and black beans, and yes, I could usually polish it off and follow it up by some deep fried Mexican ice cream. Delish!

Well, if you are craving some Mexican food, but can’t stand the thought of another taco salad, here’s a meal that will get your taste buds running for the border- and you’ll get more than 40% meat substance in your meal too!

Bake up some sweet potatoes (1/2 of a potato for each person) and then prepare all of your taco fixings. We cook up ground beef/sausage or chicken with some taco seasonings, dice green onion, tomato, red pepper, lettuce, olives & avocado, but you can use what you like, just lots-o-veggies! Then take half of a sweet potato and pretend it’s your taco shell or flour tortilla. Top it full and throw some salsa on it. Sounds odd, but I promise you it’s ridiculous! Even my picky kids eat this, in fact, it was Skyler’s choice for our dinner tonight.

Today at Body & Fuel:

Partner Competition WOD:

3 Rounds- Person with the most push-up in the pairing wins!

Person #1 Does 35 Double Unders

Person #2 Does Push Ups until Person #1 is finished with their double unders

Switch places and repeat

Both people run a 400m run to finish the round.

When both are back, repeat for round #2 & #3

Shout out to Barb who won the day with a total of 155 push ups. Way to go Barb!!

If you are like me, one of the phrases that can put you right on the edge of sanity is, “What’s for dinner?” When you are dealing with kids that are picky, busy days and trying to eat clean, the simple task of deciding what you are going to feed the family can feel like a mountain that you have to climb each day. Eating the same thing over and over can get really boring, and trying new recipes can be, well, frankly, it can be risky, (hello, picky children!!)  Well, I’ve had it with this particular mountain.

Not only and I NOT going to be the only one deciding on what to cook in my house anymore, I am also NOT going to be the only one cooking it. Starting today, I’ve devised a menu, inspired by the ever-so-sorry school lunch menu stuck on my fridge, only this menu was filled out by all of us.  I have Sundays and Tuesdays, Skyler has Mondays, Liana has Thursdays, Phil has Wednesdays and Fridays and Saturdays we are either on our own or getting take out. This means that at least four times a month, the kids will get what they want for dinner- AND- they will help cook it!  The only rule is that you can not complain about someone else’s meal choice.

This new plan is not without mine fields. For example, Liana has chosen lasagna and hot dogs for two of her meals. A couple of issues with these meal choices: Lasagna is amazing, but is grain & dairy based. I will be needing to research how to do a noodle & cheese free lasagna- at least for me!  And the lovely hot dogs. Well, I must confess. I don’t do hot dogs. Well, not unless it’s fall and I’m at a football game and we’ve had a little pre-function going on before hand and maybe have a beer to wash it down with. In case you are wondering,  that hasn’t happened in YEARS! Not even the organic, nitrate free variety make it into my shopping cart. Organic sausage is very borderline for me too, and the bun, well, I don’t need to tell you more.  So, when Liana says she wants hot dogs for one of her meals, I simply gulped, and smiled and took a deep breath and said, “hot dogs it is”.  I won’t be eating said ground mystery meat, but I will be on the hunt for the best hot dogs that I can find, and helping myself to leftovers…

Now, as for the trying new recipes out, I plan on trying out a lot of new recipes, and I plan on letting you know how they are. Hopefully this will make your experimenting less risky!

Tonight, I made the Five Spice Stir Fry. I had a couple of modifications. I used half ground beef and half ground pork, I tossed in some snow peas and I doubled up on the spices and sauces. The verdict? The veggies, meat and shrimp were a great combination. The sauce was just okay, in my opinion. It was fairly salty and just needed a bit of zing to it, this coming from someone who likes mild hotness. I’d recommend maybe adding hot mustard or chili oil to it.

Again, decent the way it is, but I would only make it again if I modified it.

Today at Body & Fuel:

Open Gym

Thursday we are having a Thanksgiving Day WOD.
So far we have nearly 30 people signed up in the gym… we WANT MORE!!!!
Bring your friends, family, neighbor, mailman (they have the day off)…

We will take you through a TOUGH workout – tough enough to help you feel better about Dinner

As I have posted for the last couple of days, here is a final LINK to a wonderful recipe.
Keep your Thanksgiving healthy – enjoy time with family – come in for a WORKOUT – get ready for BLACK FRIDAY!

Article from Whole9 – Thanksgiving Part 2 ‘Small Gathering Turkey’

(Image courtesy of Whole9)
~Mike

WOD
Strength Day
3RM Back Squat
3RM Deadlift

On the countdown to Thanksgiving and all of the food choices you will be faced with, I am posting links to great alternatives.

Focus on eating well, even when everyone around is not.
You choose what goes in your mouth.
You choose how you will feel later on (or the next day).

One of our FAVORITE sites is whole9life.com. Melissa and Dallas are geniuses when it comes to ‘Tough Love’, great nutrition information, and loads of articles that give it to you straight.

I have a link here – Thanksgiving Part 1 – that will take you to their awesome recipes posted by their fans.
YUM!!!!
‘Stuffing and Cranberry Sauce‘ Paleofied…

(Picture courtesy of Whole9)
~Mike
WOD
As many rounds as possible in 20 min
15 KB Swings (1p/1.5p)
30 Sit Ups
15 Overhead Squats (65/95)