Paleo School & Challenge!

Do you remember what you were thinking about 2010 a decade ago? Did you think you’d own your own zero-emission hovercraft by now, that there’d be peace in the Middle East, that there’d be a cure for cancer, or at least a way to healthily be able to eat unlimited quantities of Ben & Jerry’s?

I’m definitely not going to go there with a post of those “r” words (that rhyme with “schmesolutions”) for nutrition. Made once a year and easily broken, they imply to me that they’re optional or bonus. I prefer to look at nutrition more as an ongoing process integral to every short and long term goal. It’s not extra credit; nutrition is the foundation of your fitness pyramid. Good nutrition habits that result in a fitter, happier, longer life, take a lot of practice and you can’t delegate or short-cut this kind of work with ‘health food’ gimmicks, fad diets or extra exercise. As you know by now CrossFit’s methodology extends itself to a way of life. Nutrition is a part of that methodology and you’ll probably find the nutrition habits you change will further enhance that ‘way of life’ process.

So, if you’re ready to rock 2010 and you want some nutrition schooling, then you’ve got some resources (posts, nutrition pages) as well as some events coming up!

CFSB Nutrition 101 – Sat. 1/16 @ 12-3
$35 incl. paleo meal

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.” Maybe you’re puzzled on how to make it work or about what varying results you can aim for. The 3 hour class will cover: Nutrition basics, Paleo basics, Nutrition goals, and Meal planning. It will be an open forum for questions. This will more than prepare you to start the Paleo Challenge the following week! Look out for the sign-up sheet in the gym or reserve your spot here (the class will be capped at 15 with a wait-list).

Paleo Challenge Mon 1/18 – 3/15

8-week paleo challenge with prizes! Participants will eat paleo (you don’t have to but if you want to win, you will!) for 8 weeks, keep a food log, take before/after pictures and measurements. The person/people with the biggest change (judged by coaches; pics private) will win a prize. Check out the post details, prize announcement and signup next Wednesday! There will be more events during the 8 weeks, too, to amp up the paleo fun.

Paleo-Friendly Tacos

This week’s recipe I’m posting because of all the questions about tacos and burritos I’ve gotten lately. I have yet to post on the specific evils (or shortcomings) of grains and beans, but in the meanwhile, here’s a paleo alternative I found from a link from an affiliate blog I can’t remember to this blog. The meat part of the recipe is somewhat involved (but I’m sure worth it), but if you wanted to simplify you could just add the spices to ground meat. You get the gist: omit the rice, use Bibb lettuce.

Taco night need not be a cheat night in the kitchen. Here’s a way to make it Paleo-Friendly.

The leaves of small heads of Boston Bibb lettuce make great taco shells. Here I’ve filled them with a chicken recipe that’s traditionally used for enchiladas and topped it all with grape tomatoes, avocado, and a little hot sauce. This meal had all the flavor of great Mexican cooking, but no corn, flour, or cheese.

Omit the salt if you want this to be strictly Paleo.

Ingredients
6 dried guajillo chiles
1/4 Cup apple cider vinegar
1-2 heads of Boston Bibb lettuce
Chicken broth or water (enough to cover chicken below)
1 to 1.5 Pounds chicken breast or tenders.
3 Tablespoons olive oil
5 Garlic cloves, peeled and crushed
1 Large Onion, peeled and quartered
4 Tomatoes, cored and quartered
2 Teaspoons ground cumin seed
Sea Salt to taste
Freshly-ground black pepper
2 Cups grape tomatoes,quartered
1 Large avocado, seeded, peeled, and cubed
Hot sauce, to taste
Lime wedges for serving

Seed and stem the chiles and soak them in the vinegar. Separate the leaves of the lettuce and remove the tough white core from the inner leaves. Wash the leaves, spin them dry, and set them aside.

Pour the stock or water into a pot and bring it to a boil. Add the chicken, wait for the stock to return to a boil, then reduce to a simmer. Poach the chicken just until cooked through. Reserve the cooking stock and allow the chicken to cool until it can be shredded by hand. Pull the chicken apart into small shreds (see photo) and place it in a large bowl.

Heat the oil over medium heat in large pan or skillet. Add the garlic and onion and cook for 5 to 7 minutes, or until soft. Drain the chiles and add them to the skillet with the tomatoes. Cook until the tomatoes release their juices and the chiles have become soft, about 7 minutes. Add the cumin and season with salt (if using) and pepper. Carefully transfer the vegetables to a blender and blend until smooth. Add just enough of your reserved stock to make the mixture smooth and creamy but not watery.

Pour just enough of the sauce (probably half to three-fourths) onto the chicken to create a pasty taco filling. You can freeze the remaining sauce for your next taco night. Spoon two heaping tablespoons of filling into each lettuce shell. Top with grape tomato, avocado, a squeeze of lime, and a few drops of hot sauce.

WOD 1/5/2010

1 Mile Run Max Effort

“Karen”
150 Wallballs for time

Optional:
Muscle snatch 3-3-3 70% 1RM
Clean & Jerk 3-3-3 70% 1RM