Savory Roasted Sweet Potatos / Yams

Looking for a yummi side dish with your meal?! Sweet potatoes are wonerful! They don't need all the extra marshmallowee sugaree additive, as they are perfectly sweet on their own.

1/3 of a sweet potato is 1 block. For a 4 block zone meal, you can have 2/3 of a sweet potato for 2 blocks, and 12 spears of asparagus for 1 block, and 1/2 a slice of bread (if you gotta have your bread) is 1 block. This is only your carb portion. You still need to add 4 blocks of meat, and 4 blocks of fat.

Savory Roasted Sweet Potatos / Yams
Ingredients:
Desired number of sweet potatos (make extra to warm up later!)
Olive oil
Chopped Rosemary
Sea Salt
Pepper

Directions:
Peel sweept potatos (if desired - I like the skin!) and cut into 1/2 to 3/4 inch cubes. spread in single layer in a jelly roll pan. Drizzle with olive oil. Season with salt, pepper and rosemary. -You could also put these all in a bowl and really coat them well.

Bake at 350-375 degrees for 45 minutes to an hour. Edges will be crispy brown and may caramelize in the pan. YUM!

Photo from wholesomemommy.com

Chicken Vegetable Soup

Ingredients

• Extra-virgin olive oil, for drizzling
• 3 slices lean, smoky good quality bacon, chopped into 1/2-inch pieces
• 10 sticks of asparagus
  
• 1 Leek, cut white roots, wash really well, and chopped into 1/2 inch piece,
  
• some salt
• some garlic powder
  
• 1/2 quarts chicken stock
• 1 (15-ounce) can petite diced tomatoes no salt added
  

Directions

Heat a medium soup pot or deep sided skillet over medium-high heat with diced tomatoes.

On a skillet I added chicken, and cooked asparagus next to it. I seasoned the chicken withwith Weber's Kickin Chicken. On a Seperate Skillet I cooked the bacon; when it was brown and crisp, I added the leeks and cut up the asparagus that was cooking with the chicken to the bacon grease. After about 5-10 minutes when i figured it was a good time,I combined the stock and veggies with the tomotoes. Cut the chicken into pieces and add to the soup. I added some garlic and salt for seasoning. You can add other spices and flavors to your taste.

Killing Cancer: http://fuelasrx.blogspot.com/2010/10/killing-cancer.html

Killing Cancer...

This is a post that I did for the Paleo Brands blog awhile back. Cancer runs deep in my family and there are not many people that don't know someone battling the deadly disease. This one bears repeating - so here it is making its Fuel As Rx debut:

Cancer, it's a word no one wants to hear, yet according to the National Cancer Institute it's a diagnosis that 1 in every 2 of us will face. In 2009 it was estimated that 1,479,350 people were diagnosed with cancer and 562,340 died from the disease. These statistics make the search for a cure and mechanisms for prevention hot topics.

Here's a little FYI on cancer cells - they require glucose (sugar) to grow. In fact, they consume 4 to 5 times more glucose than normal cells! So, logic would say, restrict sugar (carbohydrate) to starve and kill cancer. This has proven to be effective as demonstrated by this study and numerous others. Following a restricted calorie, ketogenic diet literally 'starves' cancer cells. But instead of instructing cancer patients to follow a diet like this the American Cancer Society recommends a 'plant-based' (primarily vegetarian), whole grain rich, low fat diet instead. Scroll down this list of 20 examples of 'healthy' snacks for cancer patients... Hmm...

Now, this is not to say that the knowledge of how the 'starve' cancer isn't out there. In fact, according to some recent research (read here for the non-geek version), scientists have developed an anti-cancer agent (drug) that acts as an 'energy restriction mimetic'. The researchers state that "Energy restriction may be a powerful 'new' strategy for treating cancer because it targets a survival mechanism used by many types of cancer cells." The research shows that it's possible to develop drugs that act to simulate glucose and energy restriction.

Since we have this information, does it not make sense to use it to prevent and help stop the spread of cancer now? Can we afford to 'wait' for the drug to be developed and approved by the FDA? When it comes to cancer it could mean the difference between life and death... Is that piece of cake really 'to die for'???

Marinated Chicken Kebabs

There's no reason why you can't keep that grill hot! Dig into this recipe for some great kebabs, put some asparagus on the grill, and any other veggie you want to meet your palate tonight!

Chicken Kebab Recipe
Makes 4 skewers Ingredients:
1 skinless and boneless chicken breast (about 12 oz.)
1/2 green bell pepper (cut into big cubes)
1/2 yellow bell pepper (cut into big cubes)

Marinate:
1 1/2 tablespoons olive oil
1 1/2 tablespoons lemon juice
1/2 – 1 teaspoon paprika (if you like spicy, use 1 teaspoon)
1/2 teaspoon chili flakes
1/2 teaspoon ground cumin seeds
1/4 of one small onion
2 cloves garlic
1/4 teaspoon salt
1 tablespoon chopped fresh parsley leaves (or dried parsley)

For Grilling:
2 tablespoons olive oil (for brushing)

Method:
Cut the chicken into small cubes (a total of 16 pieces if you will), pat dry and marinate with the ingredients for 1 hour.
Thread four pieces of chicken meat with two pieces each of green bell pepper and yellow pepper (see the picture above for the order) onto a metal skewer or bamboo skewer. Repeat the same and make four skewers. Set aside.
Fire up your outdoor grill (or indoor grill) and grill the chicken kebab until cooked. While grilling, brush the chicken and bell peppers with olive oil. Serve hot.

Cook’s Note:
If you use bamboo skewers, soak them in cold water overnight so they don’t get burned during the grilling process

Recipe found at: rasamalaysia.com

Carbs. Vs. Grains

"People are genetically designed to eat primarily fruits and vegetables as their major source of carbohydrates. Grains as a reliable sources of food simply did not exist 10,000 years ago. Consequently, the great majority of individuals have still not genetically adapted to eating high density forms of carbohydrates, such as grains, starches, bread, and pasta."

This exerpt from Mastering the Zone goes on to describe the parallel eating patterns of modern civilization and the ancient Egyptians 3500 years ago with a high carb low fat diet. You'd think Egyptians lived strong, lean, and long lives as they ate bread galore, some veggies and fruits, and a small amount of meat - recommended advice similar to our current U.S. Food Guide Pyramid. They didn't have McDonald's every lunch nor chocolate ice cream any given sad day. However, tooth decay, heart disease, and obesity were obvious once taking a closer look at the Egyptian mummies.

Here's the point, nearly all the people I know, commericals I watch, and governmental input advocate healthy eating by means of a large quantity of oats and grains. Just take it away for a few weeks, and add in some more vegetables and lunch and dinner with a few ounces of meat. You will realize better digestion, less bloated and more fulfilling finish, plus could get you over that weight loss hump if you've exhausted other options.

In fact, I have an awesome recipe for you try TONIGHT! It's paleo/zone for two people, I and wish you'd eat it. *I endorse fresh local veggies and wild caught meat from the market*


2 Fillets of Mahi Mahi (approx. 4-8oz per fish. depends on body-type and physical activity)
1/4 c. olive oil
1 clove garlic
1/2 lemon
salt/pepper

3 cups zucchini
2 1/2 cups yellow squash
4 cups cauliflower
3 cups broccoli

1 cup acorn squash

OK IT's EASY! Sprinkle *some* salt and pepper on fish. Combine olive oil, minced garlic, and squeezed lemon then spread it on the fish and let sit for 30 minutes or so.

Then, combine a couple shakes of olive oil in a pan to combine zucchini, yellow squash, cauliflower, and broccoli. I also, added a tsp. of water and covered it. Put it on medium heat until all the veggies are soft. If you want some more flavor, get another clove of minced garlic and add it to the veggies.

Put the fish right on the grill 4-5 minutes on each side. Pay attention to the time and just don't overcook it from not watching.

Cut acorn squash in half (save the seeds for roasting! MMmm. don't wash em, just put em on a baking sheet @ 325F for 20-30 minutes). Save half of the squash for another time, and put half in a bowl w/ a tsp. of water and cover with Saran wrap. Put it in the microwave for4 minutes for steaming. It's super-hot so don't burn yourself! Acorn squash is usually sweet, and is an unfavorable carb that should be eaten in moderation. 1/2 of the squash is meant for two people to share.

*it's a lot of veggies by normal standards, so if you have leftovers, put it in your eggs the next morning. Remember, when you eat more veggies, you crave more veggies!!

Introduction to the Zone

Think better: maintain stable blood sugar levels

Perform better: increase oxygen transfer to your muscle cells

Look better: shed excess body fat at a quick rate

hunger satisfied: your brain is constantly supplied with its primary fuel, blood sugar

The Zone is this: scientifically balanced portions of protein, fat, and carbohydrates. Dr. Barry Sears, Ph.D. wrote a brilliant book called Mastering The Zone. You may have heard about it because it's been around for quite a while. This book is great, especially for diabetics as portions control insulin levels. What is even greater, you have a built in network of friends right here at Hoosier CrossFit to help you stay healthy day in and day out!

Most importantly, your healthy eating highway won't end with the Zone. You will realize that the Zone has scientific evidence against pasta, bread, and grains in general, yet, condones unfavorable carbs in small doses. This is primarily because as a society, we are too spoiled addicted, and ignorant to stop eating it. It's integral that we kick today's cravings to the curb, and eat for the purpose of filling us up, not for emotional gratification. Within some months from now, I will transition your habits to support a Paleolithic lifestyle, a hunter-gatherer lifestyle in which you will eat primarily Meat and veggies, nuts and seeds, some fruit, no sugar and no salt.

Thrusters

Hands down. No matter what. thrusters bring on the tears. This is proof that crossFit isn't only awesome fitness, but it sends shockwaves throughout your body - physically and emotionally. We accomplish movements that utilize multiple muscles which need to be administered with proper technique - which is where your brain comes in. You start with the bar high on your chest, elbows up just a little, squat to the ball, and stand to push the bar overhead. With the thruster, I often feel overwhelmed with heels down, knees out, core tight, lumbar curve, big chest, hard push. We did a thruster ladder today, 1 thruster the first minute, 2 thrusters the second minute, etc. Shaun asked me how I liked it and I replied with this: "I hated it. But. It's necessary." I was on round 9 with 65#, and was 1 short of round 10. It's important to face your weaknesses in order to turn them into strengths. Even if you have to cry when you're done.