CFR members are always asking us coaches what we eat, and probably wondering if we really practice what we preach. The answer is, most of the time yes! All of the time? No. But we’re not preaching perfection. We’re just encouraging you to make the majority of your meals PALEO (No grains, sugar, or dairy). If not Paleo, at least Primal (occasional dairy). We say, strive for 100%, expect 80%, and feel at least 50% better!
WHY PALEO?
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.
The Paleo Diet is the unique diet to which our species is genetically adapted. This program of eating was not designed by diet doctors, faddists, or nutritionists, but rather by Mother Nature’s wisdom acting through evolution and natural selection. The Paleo Diet is based upon extensive scientific research examining the types and quantities of foods our hunter-gatherer ancestors ate. This nutritional plan is totally unlike those irresponsible, low-carbohydrate, high-fat, fad diets that allow unlimited consumption of artery-clogging cheeses, bacon, butter, and fatty meats. Rather, the foundation of The Paleo Diet is lean meat, seafood, and unlimited consumption of fresh fruits and veggies.
So here are a few examples of what us CFR COACHES eat on a daily basis. These are photos of our very own meals, cooked at home. So don’t tell me you can’t have Delicious Grain-Free Meals!
(Visit our blog under “Jessica’s Kitchen” for many of these recipes)
Troy's Breakfast - 5 eggs, meat, 1 cup brussles, 1 cup blueberries, 15 macadamia nuts
Jessica's breakfast - 2 eggs sauteed in olive oil + 3 paleo pancakes (made from nuts & eggs)
With all the cheese, this is far from a Paleo recipe, but for those of us who occasionally indulge in dairy, (and can’t live without the true taste of Mexican) this is a MUST HAVE recipe!
(another recipe adapted from Sisson’s Primal Cookbook) Ingredients
1. Tomato sauce – Canned if that’s all you have, but you can avoid all that sodium by making sauce yourself.
Easy Homemade Sauce: I broil tomatoes (cut small x on top of each) for 20 minutes, until skin is black. Let cool, then remove skin. Drain liquid and seeds, then puree in food processor. Easy!
2. Chiles or other peppers (optional)
3. 1 onion
4. 3-4 garlic cloves
5. 2 pounds of chicken breasts and/or thighs
6. 8 egg white (for the crepes)
7. 1/3 cup half & half or cream. I use Coconut Milk instead
8. 1/2 cup grated cheddar cheese
9. 1 tsp chile powder
10. 1/2 tsp salt
Sauce Directions (preheat oven to 350 degrees)
1. Saute garlic & onions in olive oil
2. Add chicken whole, browning lightly on each side, 2 -3 minutes
3. Add chile powder, cumin, salt (to your taste), then pour in tomato mixture
4. Cover with a lid and bring to a simmer, cooking on low for about 20 minutes until chicken is cooked
5. Remove chicken and slice thinly, or pull apart with fork **I take this time to doctor the sauce to my preference – adding spices and sometimes a tablespoon of agave to sweeten it a bit, plus a cup of red wine…whatever I’m in the mood for – For a creamier, slightly pinker sauce, I add some coconut milk (1/4 cup – 1/2 cup)
5. Allow sauce to simmer for 5 minutes more, then return the sliced chicken to pan and mix well
6. Reserve one cup of sauce on side for topping
Broiled tomatoes for sauce
Pureed tomatoes in food processor
Home made sauce
Creamier, Pink sauce - added Coconut Milk
Crepe Directions
1. In a bowl, whisk together egg whites & cream or coconut milk (reserve egg yolks for a morning omelet)
2. Heat skillet (or non-stick pan) over medium-low heat, and coat with a little oil
3. Pour in just enough egg mixture to coat the pan (a Very Thin Layer) *My crepes came out MUCH better/easier when I used a newly purchased non-stick pan (Not pictured here)*
4. Cook for about one minute, cover with lid and cook another 20 seconds
5. Remove with spatula (rubber is best)
6. Set aside to cool while you make remaining crepes
7. This should give you 8-10 crepes, once you slice them – they can be sliced into 3 or 4 crepes
Mixing egg whites & cocunut milk
Egg white crepe in pan (old worn pan = bubbly crepes)
egg white crepe
Sliced crepes
Baking Directions 1. Lightly oil bottom of 13×9 pan
2. Fill egg white crape with chicken/sauce and a sprinkle of cheese
3. Roll crepe and place in baking pan
4. Continue until all are stuffed and placed in pan
5. Spoon left over chicken & cheese around the rolled crepes
6. Cover pan with foil and back 20-25 minutes
7. Serve with your favorite toppings
Filling crepes
Rolled crepes
Crepes topped with cheese & sauce
Enchiladas - Fresh from oven
Encheladas, served with fresh sour cream & avocado
September’s Featured Member is Pamala Stanely, age 57
Pamala Stanely is mostly known around these parts as the summer’s hottest singer/performer, coming to us from Asheville, NC to appear nightly at the Blue Moon in Rehoboth. It was among some of her “young, fit friends” at the Blue Moon that Pamala first heard about CrossFit, and decided to check it out for herself.
In Pamala’s words…
“I was 30 lbs overweight and really out of shape, especially strength wise. My knees hurt, my hips hurt, and I ran out of breath easily. Being a singer, I need my body to work for me, not against me. I knew it was time to make some changes, so I showed up to CrossFit Rehoboth on June 20th not knowing what to expect. The first person I met was Troy, and the first thing he said to me was ‘It starts in the kitchen!’ I laughed, because how could I argue with that? He really got my attention. After my assessment with Jessica, I started in the 50 and over group with a coach who was in her 60′s and looked wonderful. I thought, there must be something to this!
In addition to the training, I decided to follow their nutrition recommendations the best that I could. I cut out sugar, bread, and other starches like potatoes and rice. Sure I cheated a few times (with a few bites here or there), but I didn’t beat myself up about it, and I noticed quickly that once I cut those foods out I didn’t really miss them.
When I first came to CrossFit Rehoboth, I couldn’t even squat parallel without my knees bothering me. I also couldn’t get up off the ground without using my arms to push me up. Today, my legs are stronger and I am able stand up with greater ease. I can do full squats (pain-free), push ups, ring pull ups, rowing, and burpees! Some of the best things about CrossFit is that the routine is always different, you always have an instructor, and no matter what the rest of the class is doing, the routine can be tailored to your ability. I especially love the camaraderie among the members. Last month I was promoted to the regular group class. I know, I’m so cool!
In the past I would go to a gym and just go from machine to machine, not knowing what I was doing, and never getting real results. This is the first time I have actually felt myself get stronger!
In just 3 months, I have lost 15lbs + 8 inches + 2 dress sizes, and I have gained so much strength that my voice is bigger and better than it ever was! Now, when I go to put my hands on my hips, instead of resting on the old shelf of fat, they slide right down my body. I am like WOW, when did that happen? In June, my measurements were 42-35-45. Today, they are 40-32-42.
Everyone has noticed the changes in me. I even feel sexy again!
July 2010
September 2010
September 2010 - strict push up
“My goal is to lose 12 more pounds and to drop another dress size. I know that if I continue to follow the training and nutrition guidelines I’ve learned from CrossFit Rehoboth, I will reach that goal in no time.”
Thanks for the great camp & all of the healthy nutrition teaching too!!! Brooke wishes it wasn't over...she had a fun time. — Stephani Dorman, CrossFit Kid parent
