Tuesday, December 31, 2013

Happy New Year!

It's that time again!  Time to reset!  Did you overindulge this holiday season?  Were you not as consistent with your workouts?  It's ok!  Forget it and move on.  Make those resolutions and goals.  

1.  Be sure to make them specific.  
2.  Set short and long term goals with a timeline.  
3.  Decide on a plan of attack.  
4.  And write it down!  
5.  Keep it visible.

SCCF is here to help at Main and South there will be goal sheets at the front desk.  Grab one, fill it out and we will be posting them up in the gym.  This will help to remind you daily of your goals and get the support of our SCCF community.  If you need help with your goal setting be sure to see a trainer.  We are ready to help!

If you are starting Whole30 tomorrow.  Then today is the last day to sign up for The Whole30 Daily.  This is support, advice, and tough love sent to your email box daily during your Whole30.  There is a charge of $14.95 for this service.  Definitely not a necessity, but some may need the daily support.  

Tuesday, December 10, 2013

Navigating the Holiday Eating Season and Everyday Paleo Too Easy Chicken Adobo & Roasted Greens with Beets

We are all so busy during this time of the year, but it doesn't have to be a time to throw all of our healthy eating habits out the window.  Enjoy and indulge a bit during the holiday season, just don't give yourself license to go completely off road.  Here are a few tips that can help you navigate the holiday eating season.

1.  Drink your water.  Dehydration can trick you into thinking you are hungrier than you really are.  Drink water throughout the day.  Something that works for me is drinking a 16 oz of water before each meal.

2.  Don't go to that holiday party hungry.  That is a recipe for disaster.  If it's a cocktail/appetizer party you are attending, then be sure to have a good Paleo dinner before heading out.  If you are having dinner then have a snack before you leave.  A handful of almonds and a small apple.  Some carrot sticks, avocado slices, and a few pieces of leftover chicken.

3.  Tempting I know, to pick up that special once a year holiday treat at your favorite grocer.  Dang you Trader Joes!  But I challenge you!  As I am challenging myself.  Don't buy it!  Don't bring it into your house.  Make your holiday indulgences extremely special.  BE PICKY!  Don't pick up anything and everything that is offered to you.  Maybe you only go home for the holidays each year and Grandma bakes her famous apple pie.  Then have it.  But don't pick up every other store bought holiday dessert crap offered to you.

4.  Alcohol!  If you are truly wanting to keep your drinks as Paleo as possible then stick with wine, tequila, and potato vodka.  Forget the mixers.  Just filled with artificial junk and unnecessary calories.  Sip and enjoy that wine and spirits responsibly.  And remember never to drink and drive.

 Here is an easy and delicious Everyday Paleo Too Easy Chicken Adobo & Roasted Greens with Beets recipe to help you during this holiday season.  When you eat delicious and healthy food you will less likely want to overindulge in the other stuff.

Don't forget to register for our Everyday Paleo Workshop in January.  The perfect thing to do for yourself and your loved ones in the new year.  It is only $99 and includes lunch. 

Thursday, December 5, 2013

It's Cold Outside! Warm Up with Everyday Paleo Salmon Chowder!

As soon as it starts to get cold my family asks for this Salmon Chowder from Everyday Paleo.  Delicious, warm, and filling.  And it has bacon!  Pretty much impossible not to love it!

Remember!  Our Everyday Paleo Workshop is Saturday, January 18th, from 9 am to 3 pm.  
No better way to kick off a healthy New Year!  All are welcome!  Members and non-members, so invite your friends and family.  This is a workshop that will benefit everyone.  Paleo newbies and pros.  Lunch is included!  Only $99 for this all day workshop.

Go to http://everydaypaleo.com/workshops/ to register.

Sunday, December 1, 2013

Adequate Calories for Fat Loss & Sun Dried Tomato Chicken Bake

Check out the new post, Adequate Calories for Fat Loss from our friends at Everyday Paleo.  Great post written more for the ladies but great read for everyone.  This is a sample of some of the great information you will be getting at the Everyday Paleo Workshop.  Register here today! 

Also, here is a link to one of my favorite recipes, Sun Dried Tomato Chicken Bake from Everyday Paleo.  It is a delicious and super easy recipe.  Enjoy!

Thursday, November 21, 2013

BIG NEWS!!! Everyday Paleo Workshop Coming to SinCity Crossfit South!

Some of you already know my Paleo story.  But for those of you who don't, it started about  3 1/2 years ago.  My oldest daughter had some pretty bad environmental and food allergies.  She also suffered from asthma and was constantly sick.  I was tired of all the antibiotics and medications.  I knew this wasn't good for her.  I did my research and found Paleo.  We started slow. first eliminating dairy, then gluten.  We saw an improvement in her asthma right away and her nasal congestion decreased.  Soon we eliminated all asthma medications and she hasn't had an infection since.  We were so excited about these improvements we decided to go all in as a family.  One of the blogs I followed religiously when we began was Everyday Paleo by Sarah Fragoso she had so much information and recipes on how to transition a whole family to the Paleo lifestyle.  She is an incredible lady.  A Mom of three, a wife, a crossfit coach, blogger, and author.  My first Paleo cookbook is one of hers, the Everyday Paleo Cookbook.  Since that book she has authored two more Paleo cookbooks and a children's Paleo book.

Sarah, alongside Jason Seib (the author of "The Paleo Coach" and owner of Clackamas Physical Conditioning) will be presenting a Paleo Workshop at SinCity Crossfit South in January.  See the flyer below for all the information.  It is a workshop for everyone.  You don't need to be a member to attend.  Invite your friends, family, and neighbors.  The cost is $99 for this all day workshop that includes lunch.  To register go to Paleo Workshop Registration.

Wednesday, November 13, 2013

Easy Mashed Cauliflower

So a lot of comfort foods are showing up on the dinner table these days.  Kinda goes with the weather.  This is a great side dish for many of those wonderful fall foods and for those carb concsious people.  Wonderful substitute for mashed potatoes.  And it is quick and easy.

2  bags organic frozen cauliflower/frozen cauliflower
1 1/2 Tbl coconut oil/grassfed butter (butter not Whole30 approved)
Salt & Pepper to taste

Cook frozen cauliflower according to package directions.  Drain.  Throw it all into your VitaMix/blender/food processor.  Add oil or butter, salt and pepper.  Blend until smooth.  Taste and adjust salt and pepper to your liking.

Wednesday, November 6, 2013

Some resources to help you continue eating healthy!

Check out our friend Nick Massie's website paleonick.com for more recipe ideas to continue your new healthy eating lifestyle!

He has great recipes that make large portions and can be frozen so you don't have to worry about cooking meals everyday!

Also Like him on Facebook: https://www.facebook.com/PaleoNick

Here are a few other great sites:





For those who may be interested in how I eat on a regular basis continue reading.

I pretty much eat Zone/Paleo. I measure my food (Zone), but eat Paleo. The main difference between Paleo and Zone is that the Zone allows you to eat processed foods and Paleo is caveman style. With the Zone however, if you choose to eat processed foods the portions are smaller so you may not feel full. If you choose healthy options you are able to eat more.

The Zone can be a little frustrating when you start out because you are measuring all your food, but when you get the hang of it you will be able to pretty much eyeball most things. The main reason I like the Zone is because there is portion control. Paleo is easy to start off with, but the one thing I don’t like about it is that there isn’t specific portion control (Eat as frequently as you want and whatever you want as long as it’s “Paleo”). People trying out the Paleo diet for the first time may also struggle with not knowing how much to eat.

I don’t like to refer to these as “diets” either. A “diet” is a quick fix fad. I think of the Zone and Paleo “diets” more like healthy lifestyles.

By all means I am not expert, but I have done both “diets” and combined the two. When I first did Zone/Paleo I did it super strict for 30 days. I saw results after the first week. I was also working out.* After I did Zone/Paleo strict for 30 days I cut out most of the processed foods I used to eat. i.e. bread, pasta…but that does't mean I don't eat them every once in a while or have "cheat" items.

Below is how you can figure out how many Zone blocks you should eat a day. You can create an account for free.

Zone Tools > Body Fat Calculator

For me I eat 15 blocks per day (15blks of protein, carbs, and fat)

3blk breakfast, lunch and dinner (each meal includes 3blks of protein, 3 blks of carbs, 3blks of fat)
2blk snack mid-morning and mid-afternoon

You can break up your blocks however you want throughout the day. This way just works for me.

1blk of protein = 7grams / 1blk or carbs = 9 grams / 1blk of fat = 1.5 grams

You can look on the ingredient labels to figure out blocks if it is not on the Zone Food Block list.

Zone Tools > Zone Food Blocks 


Tuesday, November 5, 2013

Stop! Don't Dive into that Donut Box! It's Not Over!

As we are closing in on the "end" of our fit challenge many of you may have questions or concerns about where to go from here.  Please be sure to read "You're Invited… to the Whole30 Wrap Party" and "Are You Really Ready to End Your Whole30. Ride Your Own Bike."  It gives you step by step information on where to go from here.

We hope that this 30 day challenge was a success for all of you.  Success can be defined in different ways for everyone.  You may have gotten a better time on a WOD, lost some weight, started sleeping better, that nagging knee pain may have gone away, eliminated some medication, improved your blood pressure.  Or it could be that you learned something.  You learned you need to dial in your diet better, eliminate some carbs, increase your protein, you may have figured out your weaknesses come when you are tired, or on the weekends and have begun to develop strategies to combat them.  Whatever your success is.  We are proud of you!

Just because the "Fit Challenge" is almost over, the positive changes you made should not go out the window.  Stop!  Don't dive into that donut box!  It's not over!  We are hoping you have begun your road to a lifestyle change.  Now that you see what 30 days have done for you.  Imagine what can happen in 60, 90, and 120 days.  Or as Buzz Lightyear and my daughter would say.  "To Infinity and Beyond!"  We are not perfect all the time, but striving for it is a good thing.  Just don't beat yourself up when you make a mistake.  Dust your self off and move on to a better decision.  It's okay.  If you need any help be sure to come see a trainer.  That is what we are here for.  Do some research (tons of it out there on the internet).  And continue to check out our blog.  We may not post as regularly as we have during the challenge but we will post new recipes and info occasionally and it's okay to go back and look at past information.

Keep up the good work everyone.  Set new goals.  Make them visible and go get 'um!
We are so proud of all of you who took on this challenge.  Remember this is not the end.  It was just the beginning.

Monday, November 4, 2013

Paleo Meatballs

 You will need:
1 lb. ground beef
½ medium onion
½ medium orange bell pepper
¼ cup fresh parsley
¼ cup fresh basil
1 egg
¼ cup ground almond meal
Salt to taste

Preheat oven to 350 F.

1. Chop onions and bell pepper.
2. In a pan with a little olive oil, sauté onions and bell pepper. Cook until tender.
3. While pepper and onion mix is cooking, chop parsley and
4. Remove onions and peppers from stove. Let cool slightly.
5. Combine fresh herbs, pepper and onion mix, ground
beef, egg, almond meal, and salt in a medium sized bowl. Mix together with your
hands and shape into small balls.
6. Place meatballs in a 9x13 pan and bake for approximately
20 minutes.


Tuesday, October 29, 2013

...whatcha gonna do with all that Pork?!

So I made Sheena's fabulous pulled pork and it lasted a week! I was able to eat it for lunch and dinner, but it got kind of boring. I just made another batch and have found a few different ways to use it. Last night I made baked sweet potatoes stuffed with shredded pork, and by baked if mean microwaved. The combo was delicious and was super easy to throw together!

Shopping List

Sweet Potatoes 

Pulled Pork

Cost ~ $4 if you already have the pulled pork made!


Bake sweet potatoes in oven or cook in microwave until soft. Slice down the middles and mash the insides down and to the side. Then stuff with your shredded pork!

Other Meal Ideas!

Pulled Pork Breakfast Blanket

Make a plain egg omelet. Fold the omelet up and top with a tomato slice, pulled pork and cilantro!

Cucumber Pork Sliders

Slice up a cucumber and top with avocado, pork and
hot sauce!

Reference: http://paleopot.com/2013/01/paleo-smoky-pulled-pork/

Garlic Thyme Chuck Roast

The cost of grass fed beef can definitely scare anyone who is transitioning from conventional beef.  Roasts are a great way to introduce grass fed beef into your diet.  They are less expensive than other cuts and taste delicious when slow cooked.  This recipe has tons of flavor and is just plain delicious comfort food.

I'll also post more information tonight on how you can get your hands on some high quality and affordable grass fed beef.

Grass-fed chuck roast, about 3-4 pounds
Salt and fresh ground black pepper, to taste
3 tablespoons olive oil (or any fat source you have on hand – bacon fat, coconut oil, etc.)
1 onions, diced
3-4 cloves garlic, lightly crushed
3 medium-large carrots, cut roughly into 1 inch pieces
2 cups beef stock or chicken broth
1 cup medium-bodied red wine (if you don’t want to use wine, just sub more stock, I prefer the wine,
      but not if you are doing Whole30)
2 Tbl dried thyme

  • Rub roast with garlic first, then sprinkle on the salt, pepper, and thyme.  Press the spices into the meat.
  • Heat oil on low to medium heat, add the meat and brown on all sides, remove meat and set aside.
  • In the same pan, add onions & carrots.  Saute for a few minutes, and then pour over meat in slow cooker or dutch oven.
  • In a bowl, stir together wine and broth. Pour into slow cooker
  • Cook on low for 8 hours in slow cooker or 2-3 hours in oven at 350 degrees.
  • Monday, October 28, 2013

    Broccoli & Beef Stir Fry With Fried Cauliflower Rice

    Broccoli Beef:
    1 lb. beef round strips for stir fry (I like to cut these into bite size pieces before cooking) 
    Broccoli flowerets (about 2 cups)
    2 cloves garlic, minced
    1 T lemon juice
    2 tsp. olive oil
    1 tsp. ground ginger
    1 tsp. ground black pepper
    2 tsp. toasted flax seeds
    1/4 tsp. sea salt (optional)
    1/2 tsp. crushed red pepper flakes

    Stir fry sauce:
    1/4 C chicken broth
    2 tsp. toasted flax seeds
    1 T lemon juice
    1 tsp. arrowroot powder
    olive oil

    Marinate meat for at least 20 minutes. Heat oil in wok or saute pan, and add garlic. Add beef and cook until browned. Remove Beef to side dish. Add sauce and broccoli to pan. Cook until broccoli is tender crisp. Add beef back to the pan and mix well.

    Side with Fried Cauliflower Rice


    Friday, October 25, 2013

    Vegan Ratatouille

    I have not had a chance to try out this recipe, but it looks pretty good! Hopefully I will get it made in the next couple of days. If any of you try it let us know how it is!
    Check out http://www.vegiehead.com/vegan-paleo-recipes.html for more vegan friendly recipes!
    Shopping List
    -3 tbs olive oil
    -1 large onion, chopped

    -1 can chopped tomatoes
    -1 red pepper, diced
    -1 green pepper, diced
    -1/2 head broccoli
    -1 eggplant, diced
    -1 zucchini, diced
    -2 tbsp tomato paste
    -1/4 cup torn fresh basil leaves
    -2 garlic cloves, minced
    -1/4 cup flat-leaf parsley

    Non-Vegan: Add your choice of meat or shrimp

    -Saute onion for 4 minutes over a medium heat
    -Add peppers, eggplant, broccoli and zucchini and cook for a further 5 minutes, stirring regularly
    -Add tomatoes, paste, basil, garlic and parsley and cook over a medium heat for 20 to 25 minutes until eggplant is soft

    Optional: Serve with cauliflower rice: http://sccfrecipes.blogspot.com/2013/10/cauliflower-rice-two-ways.html

    Thursday, October 24, 2013

    Coconut-Chipotle Chicken Stew

    This is a new favorite in our house.  Made this for the first time this week and it was a hit.  I love love love spicy food, but my kids.  Not so much.  I'm slowly working on building up their heat tolerance, but I have to be careful or they will refuse to eat it.  I cut the adobo sauce in half and it was perfect for them.  For me I added some Valentina hot sauce to my dish.  Add the full tablespoon of adobo sauce if you like some good heat.  I also did the slow cooker method.  Drop all the ingredients in, in the morning and boom!  Delicious smelling home and dinner ready when you return.  Anyway, I made minimal adaptations to this recipe that I got from Satisfying Eats.  Her picture of this stew is way better than mine, but I wanted to prove to you all that I really did make this.  Ha!  I also doubled the recipe below.  We love leftovers for lunch!

    Serves 4-6

    2 tbsp coconut oil

    2 lbs chicken boneless & skin-less chicken thighs
    2 bell peppers, cut up into 1” chunks
    1 sweet onion, cut in 1” chunks
    15 oz diced tomatoes
    1/3 cup fresh lime juice
    2/3 cup full fat coconut milk
    6 cloves garlic, chopped
    1 individual chipotle in adobo, chopped, plus 1/2 tbsp sauce (less if you don’t want as much heat)

    Additional Toppings:  Avocado, more lime juice, chopped cilantro and more coconut milk. 


    Stove Method

    1.  Season liberally chicken thighs with salt and pepper. Add oil to dutch oven or large pot and bring to medium-high heat. Add seasoned chicken thighs and brown on each side for 5 minutes. ( You are not trying to cook chicken thighs all the way.)

    2.  Add onions and bell pepper.  Cook for an additional 5 minutes, stirring occasionally.

    3.  Add tomatoes, lime juice, coconut milk, garlic and Chipotles in Adobo. Stir.

    4.  Reduce heat to med-low. Cover and cook for 1 hour on top of stove or finish off in oven for 1 hour at 300 degrees F. After turning oven off, you can let it stay for a few more hours until we were ready to eat. 

    Slow Cooker Method

    1.  Place chicken thighs in bottom of crock pot.  You can place coconut oil on bottom of crock pot if desired. Season liberally with salt & pepper.

    2.  Add onions, garlic and bell pepper to slow cooker.

    3.  In a small bowl, blend tomatoes, lime juice and coconut milk and chipotles in Adobo. Stir and pour into slow cooker.

    4.  Cover and cook on low for 6-8 hours or 2-4 hours on high. 

    Serve in bowls and squeeze just a bit of lime over dish and add chopped cilantro and avocado and pour about 1 tbsp of coconut milk over top of each serving.

    Wednesday, October 23, 2013

    Butternut Squash Strips

    I am a huge fan of yams and sweet potato fries. With less calories, carbs, and sugar than yams, butternut squash is a healthier option and tastes amazing too. Needless to say, this is one of my new favorite recipes :)


    Butternut Squash
    Coconut oil or olive oil(I use coconut)
    Sea salt and pepper
    Cumin (optional)

    Preheat oven to 400 degrees

    With a sharp knife, cut off the ends of the squash and then cut in half.
    Cut halves in half.

    Using a spoon, remove seeds from each quarter.
    With a sharp peeler, peel each quarter. Go over every surface more than once to make sure all the peel is removed.

    Cut each quarter into strips
    Put pieces in a bowl and toss with melted coconut oil, salt and pepper. I add a few dashes of cumin too.

    Spread on cookie sheet and cook for about 45 minutes. They cook best if they are widely spaced. Place them far apart and use multiple cooking sheets if needed. Switch pans on oven shelves half way through cooking time.

    ***Cooking time depends on oven and what size you cut the fries so check often. They won't get very crispy, but you want them slightly brown.

    Tuesday, October 22, 2013

    Paleo Nutrition for Vegetarians and Vegans

    Paleo for Vegetarians


    For more information check out the link below:




    Berry Easy Salad!


    Chicken or any kind of meat

    Slivered/crushed almonds

    EVOO / Balsamic Vinegar  
    Cost ~$15 This is a pricier dish, but you will probably buy the chicken in a multi-pack so you can get extra meals out of it.
    Grill up the chicken and season with Salt and Pepper. After it has cooled cut chicken up into bite size pieces.

    Wash fruit and cut up the strawberries.

    If you have whole almonds put them in a ziplock bag and crush them up.

    Mix some EVOO and Balsamic Vinegar to taste. A little goes a long way.

    Fill your plate up with salad and add the toppings!

    Any fruits can be used in this type of salad. Tangerines, peaches, pears, etc.

    Keep Reading for Zone Measurements

    3 block measurements

    3 oz of chicken

    Mixed greens (this is not significant enough to count towards your carbs. eat as much as you want)
    1c strawberries (1blk)
    1c blueberries (2blks)
    1/2 cup raspberries (this amount is not significant enough to count towards your carbs)

    2/3tsp evoo (2blocks)
    3 almonds crushed

    Friday, October 18, 2013

    Pan Seared Oven Roasted Pork

    Shopping List

    Pork Tenderloin
    Garlic Powder (To taste. I use a lot because I love garlic)
    1 tbsp Sage
    1 tbsp Rosemary
    1 tsp Thyme
    1 tsp Salt
    1/3 tsp Pepper
    2 tbsp evoo or coconut oil

    Cost ~6 (I usually buy the pork from Fresh and Easy. I forgot the weight, but they are the small thin ones)

    Sear pork in pan on all sides until you get a crispy brown layer. Transfer to a baking pan lined with foil (optional). Cut shallow slits across the top of the pork. Combine all the seasonings and oil in a small bowl and brush mixture over the pork. Bake in the oven at 400 degrees for 20 mins. The pork should reach 145-150 degrees. Check the pork at 20 min. You can cook the pork for longer if you like it more well done.

    If you want to Zone keep on reading

    These measurements are for a 3 block meal.

    3oz of pork (3 blks)

    12 spears of asparagus (1 blk)
    1 cup butternut squash cubed (2 blks)

    6 almonds or 3 tbsps. of avocado (3 blks)


    Thursday, October 17, 2013

    Super Easy Almond Crusted Chicken(or fish)!!!

    This is so easy and delicious, I make it every week with enough for leftovers!
    You can do the same thing with fish if you prefer.
    I use almond meal from Trader Joe's because it is cheaper. You can definitely use almond flour.

    You will need:
    Boneless, skinless chicken breasts
    Almond meal(or almond flour)
    1 or 2 eggs(beaten)
    Salt and pepper
    Coconut oil or extra virgin olive oil

    SETUP: shallow bowl with beaten eggs, shallow bowl with almond meal, and pan with oil. Place closely together to prevent lots of dripping messes!

    1. Heat oil in pan
    2. Dip chicken in egg
    3. Coat in almond meal
    4. Place in pan and cook!
    **Optional: salt and pepper to taste, directly in pan.
    Flip chicken and cook thoroughly

    Wednesday, October 16, 2013

    6 Reasons to Go Grain Free

    Not many people completely understand why going Paleo works for health, weight loss and performance.  Be sure to do your research.  The more you know, the more likely you are to stick to it.  Get an understanding of why it is good to eat and live this way.  Here is a great post from Grass Fed Girl on 6 Reasons to Go Grain Free.

    Paleo Spaghetti Squash & Meat Sauce

    This is my original recipe and a favorite in my house.  My kids absolutely love spaghetti night.  I hope you enjoy it too.  This sauce is great made in large batches and frozen for future use.  Redefine "frozen meals" by doubling your recipes and freezing half of it right away.  This ensures you have a delicious and healthy meal in a matter of minutes.  We all have those days when we just don't want to cook or don't have the time.  No excuses when you have a freezer stocked with great Paleo food.

    2 large Spaghetti Squash, cut in half and cleaned
    1 Tbl Extra Virgin olive oil
    2 large onions, diced
    6 garlic cloves, pressed
    2 lb. grassfed ground beef/lean ground beef
    2 - 28 oz cans of organic crushed tomatoes w/basil or crushed tomatoes w/basil
    2 Tbl dried basil
    2 Tbl dried oregano
    2 Tbl dried thyme
    1/2 tsp crushed red pepper or to taste
    Salt & pepper to taste

    Preheat oven to 350 degrees.  Place clean (scrape seeds and stringy stuff out) and halved spaghetti squashes cut side down on broil/jelly/bar pan.  Fill pan 1/4 in. high with water.  Place in oven for 35-45 minutes.

    Add olive oil and onions to a 6 qt. stock pot.  Turn heat on to medium.  Sauté onions until softened then add pressed garlic.  Continue sautéing onions until translucent.  Add ground beef to the pot and break up.  Turn heat up to medium high.  Cook ground beef until brown.  Once, beef is browned add two cans of crushed tomatoes, basil, oregano, thyme, crushed red pepper, salt, and pepper.  Bring sauce to a boil, then reduce heat to keep sauce at a slow simmer for 20 minutes.

    Once time is up on spaghetti squash be sure it is tender to the touch.  Should not be hard at all.  Remove squash from pan and place on a cutting board, cut side up.  Careful when handling the squash at this point, it is very hot.  I use an oven mitt to hold the squash while scraping the meat with a fork.  It will come apart like thin noodles.  Plate it up or place in a large bowl.  If you like you can also put the spaghetti squash into a colander and let it drain for a few minutes.  This ensures you don't have watery spaghetti.

    Pour some meat sauce over the top of your spaghetti squash and enjoy.

    This recipe feeds my family of 5 approximately 2 servings each and there are still left overs for lunch the next day.  You can freeze half right away or just prepare half the recipe.

    Many adaptations can be made to this recipe.  Add mushrooms or bell peppers to onions when sautéing.  This sauce is also delicious over zucchini noodles.

    Tuesday, October 15, 2013

    Sweet Potato, Bacon and Apple Hash!

    Shopping List

    2 garnet yams, peeled and cut into 1/2-inch dice 
    EVOO or Coconut Oil
    4 to 6 slices thick cut bacon, cut into small cubes
    1 large onion, cut in 1/2-inch dice
    2 Granny Smith Apples or Gala Apples  cored and cut into 1/2-inch dice
    Cost ~$8
    Recommendation: Make double the recipe


    Preheat the oven to 400 degrees F.

    In a large bowl, add the sweet potatoes, drizzle with olive oil and sprinkle with salt, to taste. Toss to coat and arrange them on a baking sheet or large pan. Roast the yams for about 10 to 15 minutes or until soft. Remove from the oven and reserve.

    Coat a large saute pan with olive oil. Add the bacon and put the pan over medium heat. When the bacon has started to get crispy and brown, add the onions, season with salt and saute until the onions translucent. Add the apples saute for 3 to 4 minutes. Stir in the yams, and saute until the yams are cooked through, about 7 to 8 minutes.

    This is pretty forgiving recipe. You can't really mess it up!

    You could also add sausage.

     If you want to Zone keep on reading

    This is a 3 block measurement


    1 cup of hash is ~3 blocks (1/3 cup baked yams/sweet potatoes is 1 blk) If you eat a little extra it's ok.

    Since the protein is not a significant amount per serving you will need to eat additional protein.


    3 eggs = 3blks (mixes in great with the hash)

    1.5 sausages = 3blks (mixes in great with the hash)


    Sprinkle 2 crushed up pecans on top (~3blks of fat) or 9 slivered/crushed almonds


    Monday, October 14, 2013

    CrockPot Pulled Pork and Paleo BBQ Sauce

    For the pork you will need:

    • 4 lb bone in pork shoulder (a little larger is okay)
    • 4 tbsp smoked paprika
    • 2 tbsp sea salt
    • 2 tbsp chili powder
    • 2 tbsp ground cumin
    • 1 tbsp ground black pepper
    • 1 tbsp ground while pepper
    • 2 tsp cayenne pepper
    For the BBQ sauce you will need:
    • 3 tomatoes, diced
    • 1/2 onion, diced
    • 4 gloves of garlic, diced
    • 1 6 ounce can of tomato paste
    • 1 cup of beef stock
    • 2 tbsp apple cider vinegar
    • 1 tbsp extra virgin olive oil
    • 2 tbsp paprika
    • 1 tsp sea salt
    • 1 tsp cayenne pepper
    • 1 8 ounce can of diced pineapple
    1. Mix all spices for the pork in a small mixing bowl, making a spice rub. Rub all over meat in every crevice you can find. Wrap tightly in a double wrap of plastic wrap and refrigerate for at least 3 hours. It is best to do this and the sauce the night before. Then let it cook the entire next day.

    2. Prepare the sauce. Combine all ingredients in a sauce pan place on stove over medium heat. Stir frequently. Once it starts to boil, reduce to low heat, cover, and let simmer for 60 minutes. After it has simmered, pour into food processor or blender and run until you get a nice smooth sauce. Store in the refrigerator.

    3. Unwrap roast and place it in your crock pot. Add 1/2 cup water. Turn crock pot to low and cook for 8-10 hours, until fork tender. 

    4. Transfer roast to a cutting board and discard liquid from crock pot. Pull meat apart into thin shreds with a fork and place back in crock pot. 

    5. Add BBQ sauce that you prepared before to the meat in the crock pot. Heat on low for 60 minutes or until hot. Enjoy!

    **Great with any side or on top of spaghetti squash or zucchini noodles as a meat/sauce mixture.  

    Friday, October 11, 2013

    Whole30 Basics and Eating Out

    We are so excited about all of the diet and lifestyle changes SCCFitters are making.  Some of you have already gotten into a groove and others still have some questions.  First, I let's review the basics of the Whole30 program.  For more detail please click here.

    Food Groups to STRIP from your Diet
    Carageenan, MSG, or sulfites - clearly labeled on processed foods
    White potatoes
    No Paleo-fying desserts or junk food
    Avoid all vegetable oils, corn, canola, peanut, soybean, grapeseed, safflower, and sunflower

    Fine Lines that are Allowed
    Clarified Butter or Ghee - only source of dairy allowed on Whole30
    Fruit juice as a sweetener - NOT A DRINK
    Certain Legumes - green beans, sugar snap peas, and snow peas
    Most forms of vinegar - white, apple cider, balsamic, red wine and rice vinegars are allowed.
    Processed foods - Minimally processed foods like canned coconut, apple sauce, tomato sauce, chicken
         broth, or canned olives.  But remember to avoid Carageenan, MSG, and sulfites.

    What to Eat
    TONS OF Vegetables
    Some Fruit
    Good Fats from fruits (avocado), nuts, oil, and seeds
    Coffee & Tea - unsweetened, can use coconut milk for creamer

    For more information about meal planning and portions click here.   For more meal ideas check out Tina's Blog.  She photographed all of her meals while doing Whole30.  It will give you some great ideas on how and what to eat.

    Second, is a brief overview on how to handle eating out on Whole30.  For more specifics and detail please read the Whole30 Guide to Navigating a Restaurant Menu.  Eating out when starting the Whole30 can be a tricky situation, but knowledge is power.  So educate yourself on the in's and out's of Whole30.  Read the packets we have available at the gym, go to the Whole30 website.
    When eating out think simple.  Protein, vegetables, and good fat.  Those are the only three things you want to see on your plate.  Also think simply in terms of preparation.  Grilled, poached, steamed,  baked, or sautéed are the easiest ways to have your meals prepared.  Be sure to ask your sever what type of oil they are using, usually and easy swap for a readily available oil like olive oil.  It is difficult to completely avoid vegetable oils when eating out, but do your best.  A grilled lean steak, baked sweet potato, and some steamed broccoli is a great meal.  Drizzle a little olive oil on your veggies and season. If eating fast food,  a chicken salad with tons of veggies, avocado, some fruit, use vinegar and olive oil as your dressing or a lettuce wrapped burger/chicken and add a bunch of veggies/fruits in there (raw onions, avocado, tomato) and mustard (check ingredients) and add a side salad to it.  Better yet!  Pack a cooler and carry your food with you.  This is a sure fire way to guarantee yourself a good meal.  Keep it simple with some boiled eggs, carrot sticks, cucumber slices and nuts. You can go ahead and get fancy with a delicious and colorful shrimp and avocado salad or pack your leftovers from dinner the night before.  Again, think protein, vegetable, and good fat.

    We would love to hear feedback from you, so please leave questions or comments below.  Let us know how the recipes we have shared turned out in your kitchen, request recipes, ask questions, share your success and struggles.  We are here to help.

    Thursday, October 10, 2013

    Rump Roast Chili with a Kick

    Shopping List

    1 yellow onion, chopped
    2 green pepper, chopped
    1 fist garlic, peeled and chopped (or 2tlbs minced garlic in a jar)
    2 tsp coconut oil or EVOO
    3-4 lbs rump roast, cubed (or any beef cubed)
    1 tbsp smoked paprika
    1 tsp chipotle
    1 tsp salt
    1 tsp pepper
    6 oz can of tomato paste
    2 ~14oz cans of fire-roasted tomatoes, diced

    Cost ~$24 (if you already have the seasoning and oil)
    4.44lbs of beef / Costco ~$16
    Onion, tomato paste, fire roasted tomatoes, green pepper / Trader Joe's ~$8  


    1. Chop onion and sauté with garlic in 1tsp coconut oil until the onion starts to turn translucent and get a slight char. Transfer to large pot.

    2. Chop and sauté green peppers until they get a slight char. Add to pot.

    3. Sear cubed meat in 1tsp coconut oil. Add to pot.

    4. Add seasonings and the rest of the ingredients to pot. Cook over medium heat until tomato paste dissolves.

    5. Cover and simmer for 3-4 hours.

    Notes: When searing the meat, if the skillet is overwhelmed with juices, the steak will not get a good sear. Pour off some of the excess so that only 1/2 remains. These juices can be added into the chili to enhance the flavor.

    It will look like there is not enough liquid in the pot, but after it cooks down there will plenty.
    Reference: Make it Paleo: Over 200 Grain Free Recipes For Any Occasion by Bill Staley & Hayley Mason

    Cauliflower Rice would go great with this!

    If you want to zone keep on reading.
    3blk Meal Measurements
    1/2 cup of chili = 3blks of protein. The carbs are not significant enough to count towards carbs.
    For your carbs you could do 2 cups cauliflower rice (1/2 blk carb), 1.5 cups brussel sprouts (1 blk carb), 1 apple for desert (2 blks carb).
    *You can mix the rice and sprouts in with the chili.
    For your fat 3 tbsp avocado (3blks fat)