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December 09, 2010

Spencer working hard and it is paying off!

Thursday

WOD

Death By 10 Meters

10 meters the first minute,20 meters the second, 30 the 3rd, and so on until you are no longer able to continue on the minute.

I thought that this quote may help you during the paleo challenge:
“Know thy self, know thy enemy. A thousand battles, a thousand victories.” — Sun Tzu

Mobility WOD

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  1. ErinM Reply

    So sorry bout the hand Sarah! Looks like Mark’s gonna have to do dishes for a while! So I feel awesome! 2 meter PR this morning! Loosing a little weight BUT my face is breaking out like a 13 year old??? Paleo related?

  2. jmiles Reply

    your not 13?

  3. Drew Reply

    Happened to me too Erin, when i looked it up seems the body is ridding itself of toxins so paleo is working…it seems the best way it decided to do that is through pimples though ??….there’s gotta be a better way.

  4. ErinM Reply

    That was 20 meters:)

  5. Dana Reply

    Delicious no bake or fuss dessert!

    Chia Seeds (Navitas Naturals) can be found in a health food store. These little seeds are power packed with fiber and protein, no sugar.

    Mix 2 T chia seeds, 1 little scoop stevia and 1/2 Cup light coconut milk or mixture of water and coconut milk. Stir and let sit for a few minutes. Texture is like tapioca. 1 serving

  6. Greg B. Reply

    Weird, I noticed that stuff too but had not attributed it to Paleo.

  7. Littles Reply

    Great job Erin! That looks really good Dana, thanks.

    This is a Ina Garten recipe that I make often.
    Eggplant Spread, a great dip for vegetables that keeps well in the fridge. It’s creamy and flavorful

    1 medium eggplant
    2 red bell peppers, seeded
    1 red onion, peeled
    2 garlic cloves, minced
    3 tablespoons good olive oil
    1 1/2 teaspoons kosher salt
    1/2 teaspoon freshly ground black pepper
    1 tablespoon tomato paste
    Directions
    Preheat the oven to 400 degrees F.

    Cut the eggplant, bell pepper, and onion into 1-inch cubes. Toss them in a large bowl with the garlic, olive oil, salt, and pepper. Spread them on a baking sheet. Roast for 45 minutes, until the vegetables are lightly browned and soft, tossing once during cooking.

    Cool slightly.

    Place the vegetables in a food processor fitted with a steel blade, add the tomato paste, and pulse 3 or 4 times to blend. Taste for salt and pepper.

  8. Bushy Reply

    coming up on the one year anniversary of kristen’s first 5K! make it an annual event?

    http://www.jollyjaunt.org

    great run, great crowd, great after-party (minus the pasta).

    who’s in?

  9. sarah lee Reply

    Nice work Erin! It’s amazing what you can get done with one hand when you are determined. (Washing my hair was a bit difficult)

    Spencer… great picture!

    Chuck… Nice deadlift!!! I can’t believe how far you’ve come…

  10. sarah lee Reply

    There are SO many great comments and recipes. I look forward to reading what everyone has to say and contribute. Remember you don’t need to post a recipe for a point. It can be something useful or encouraging. Keep up the good work guys. If I forgot you on this list don’t be offended. Leave a comment about it or yell at me at Crossfit. I’m blaming the stitches.

    Tuesday
    Drew, Kristen P, Kristen A, NJR, Katherine, Jen, Amanda, Greg B, Bushy, Erin, Katey B, CF Mama, Nettie, Lindsey, Nicole,

    Wednesday
    Greg, Bushy, Nicole G, Greg B, Lindsey, Kristen, Valerie, Gabe, Littles, CF Mama, Amanda, Katey B, Jane and Katherine

  11. BethS Reply

    Okay. I’d like a point for myself to be auctioned off to highest challenge bidder for all the research (I’ve enjoyed all your posts) and prep work to support my hubby on this challenge!! Just kidding! However, I need clarification on a few things I’ve noticed in a recipe. Agave Nectar and Whey Powder. Also, I saw (somewhere) a paleo pumpkin bread recipe, but now I can’t find it! Any ideas anyone?

  12. sarah lee Reply

    Beth. I can’t believe all the work you have put into this for al. Agave is not acceptable. Whey is from dairy so try to avoid it during the 90 days. If anyone is looking to get a point, there are great blogs out there about why agave is worse than corn syrup. Please do the research and share.

  13. Greg B. Reply

    Beth,
    Agave Nectar is not on the approved Paleo Foods List. The Whey Powder will have to be looked at carefully, just check all the ingredients. Most of them are made with a soy product or a milk powder or have some other bad ingredients. mark was telling me about some stuff he gets where only the good protein is extracted, but he will have to fill in the details on it. Egg white protein powder is a great source of the protein instead.
    ———————————
    Paleo Pumpkin Bread

    3 eggs, separated
    ¼ cup raw honey
    1 can pumpkin (not pumpkin pie filling)
    1 ½ cups almond meal
    2 teaspoons cinnamon
    1 teaspoon pumpkin pie spice
    ½ teaspoon ground ginger
    ¼ teaspoon ground cloves

    Preheat oven to 350F.
    In a mixing bowl, beat the egg whites until they hold stiff peaks. In a separate bowl, whisk the egg yolks and honey together. Add the pumpkin and spices to the yolk mixture and stir to combine. Stir in the almond meal. Gently fold egg whites into the pumpkin mixture until completely combined. Pour batter into a lightly oiled loaf pan and bake for 45-60 minutes (test for doneness by inserting a toothpick into the center of the loaf – when it comes out clean, the bread is finished). Remove pan from oven and allow to cool completely before unmolding it from the pan. Slice and enjoy!

    Alternatively, you could pour the batter into muffin tins and bake as muffins. The total cooking time will be reduced so begin checking muffins for doneness around 25 minutes.

  14. crossfit mama Reply

    Beth, this is a recipe for squash bread I made this week and it came out super. You can use pumpkin,(I used butternut squash), or any other squash you like.

    Squash Bread

    1/2 cup puree(pumpkin,acorn etc.)
    1/2 cup honey
    2 eggs
    1 cup almond flour
    1/2 tsp sea salt
    1/2 tsp cinnamon
    1/ tsp baking soda
    1/4 tsp nutmeg
    1/4 tsp cloves

    Pulse everything in food processor and put into greased (use coconut oil) 8×8 pan. 350 for about 35 min.

    * Great tip. I plan on using this bread to make a paleo stuffing for an all paleo Turkey dinner I am making this Sunday. I will write about it next week. 🙂

  15. Nettie Reply

    Yesterday while having a slow day at work, I went through all of the recipes people have posted so far and put them into a paleo food folder that I split up into meals, snacks, dressings, desserts, etc. If anyone would like it emailed to you, let me know. I hated searching through days of comments to find the one recipe I was looking for! Email me at jfwatka@yahoo.com and I will send it along. By the way, the is the first day of feeling great!!! Might be that I took the day off of work, but I’m blaming it on paleo instead YAY!!!! 🙂 🙂 🙂

  16. Marianna Reply

    Made this salad for my first all Paleo dinner party last night, everyone loved it, even the non-paleo eating guests (pretty much everyone other than me:))

    Arugula Strawberry Salad:

    Half a package of baby arugula
    Package of strawberries
    1 cup of walnuts
    1/3 cup balsamic vinegar
    1/4 cup extra virgin olive oil (I used some that was infused with lemon)
    1 small shallot
    Salt and pepper to taste

    Cut the strawberries in half, mix with the arugula. Toast the walnuts and mix them in. In a food processor combine oil, vinegar, salt and pepper and the shallot, mince until the shallot’s pretty much liquified. Toss the salad with dressing, and you’re all done.

  17. Jane Reply

    I just tried the banana flax seed pancakes, absolutely delicious! they remind me of banana bread. I didn’t have any fresh berries, so added some trader joes chunky spiced applesauce on top. I loved the result, and will defiantly be making them again! I might add a little cinnamon or walnuts to the batter to change it up a little.

  18. sarah lee Reply

    I have ribs in the oven. If they are good I will pass along the recipe.

  19. Drew Reply

    Stepped on the scale today and this was the first day of the challenge that i hadn’t lost some kind of weight. Looked at my food log and the only difference was i had a handful of raw cashews yesterday, i had been avoiding nuts because i want to loose weight, i guess all those warnings were right.

    If weight loss is your goal, keep nuts, especially cashews and macadamias to a minimum.

    It’s frustrating that sometimes even foods that are allowed may not be beneficial to your goals.

  20. Littles Reply

    Um hi sarah, this is your sister Littles. You owe me 2 points I think.

  21. sarah lee Reply

    Drew… Drink more water and get a lot of sleep.

  22. Bushy Reply

    without a doubt the biggest challenge i have encountered during this crazy thing we’re doing . . . making chocolate milk for tommy and not taking the “daddy sip” taste-test.

    poor me. i think i’ll drown my sorrows in an extremely weak, barely-a-tease-of-a-drink puerto valarta and lime flavored seltzer (did i just actually type that).

    even though future bushy is stronger and fitter, ten-year ago bushy would probably want to kick my a$$. does that make sense?

  23. Nicole Reply

    Way to go Jane! I was just talking to a few people about how good it feels to walk away from unhealthy food temptations. I think it gets increasingly easier every time.

    Amanda, thanks for the microbiology lesson:) You probably already know this, but I thought I’d share it just in case… According to Dr. Loren Cordain, “if you want to eat a Paleolithic Diet without eating meat, you should ensure that you are getting adequate protein intake using egg powder protein shakes along with some supplements: Vitamin B-12 (1 mg per day), Taurine (1 gram per day), Carnosine (800 mg per day), and Carnitine (400 mg per day).

    From the FAQ section of http://www.thepaleodiet.com

    Jeannette-I was also copying the recipes into a word doc, but you sound much more organized and I would love a copy.

    Erin-Congrats on your PR this morning!

  24. sarah lee Reply

    HUGE favor to ask everyone. Please write in your super organized notes what you posted on each day so that when you get a point its accounted for. Thanks:)

  25. Katherine Reply

    I am planning a redo on todays WOD for next week.

    Amanda…..you down???

    Also…..my new mid morning / post workout snack is

    1/2 pink lady apple
    2tsp sunflower seed butter
    top with chopped up bacon

    yummmmm

  26. Lindsey Reply

    No Potato Salad

    1 head cauliflower
    2 stalks celery, diced
    1 small onion, finely chopped (about 3-4 tablespoons)
    1 tablespoons parsley, finely chopped
    2 eggs, hard boiled and diced
    2 tablespoons grapeseed oil veganaisse
    1 tablespoon dijon mustard
    ½ teaspoon celtic sea salt

    Prep:
    Chop cauliflower into small florets (½ inch)

    Steam cauliflower on the stove until fork-tender, not more or a stronger “cauliflower” smell develops

    Allow cauliflower to cool then place in a large bowl

    Add celery, onion, parsley and egg

    Stir in veganaisse, mustard and salt

    Enjoy!

  27. sarah lee Reply

    Katherine. Have you found bacon with no sugar?!

  28. sarah lee Reply

    Lindsey- the recipe looks good but we are not eating grapeseed oil for the challenge. Try making your own mayo (Crossfit mama posted a great recipe) I’m sure it would be a great substitute.

  29. Jane Reply

    Ok, update on the banana flax seed pancakes. ‘;m in a cooking mood today:) I made the batter, added pumkin pie spice (cinnamon, allspice, ginger) and walnuts, then spooned the batter into mini muffin tins. I then baked them at 375 for approx 12-14 mins. Drew loved them.

  30. Katherine Reply

    Sarah, Yessssssssss mam. its also nitrate free!

  31. sarah lee Reply

    ARE YOU SERIOUS??? Where did you get it? Why have you been holding out on us? I LOVE BACON.

  32. kateyb Reply

    So, agave nectar. I did a little research. It’s only 10% glucose, which is why it has a low glycemic index (20-25). But it’s 90% fructose, which is more than high fuctose corn syrup. That means over time it has the same effect as a high refined-carb diet: insulin resistance,metabolic syndrome, and increased serum triglycerides. Also, it’s not the product of boiling down the nectar or sap of agave, but rather, is derived from the starch of agave, just like corn syrup. Not exactly the ‘natural’ sweetener we thought:(

  33. NJR Reply

    Ugh today was hard! Had to work all day so no WOD….. and I wanted a cookie so so so badly, but I didn’t! I came here looking for tomorrows WOD (hint, hint Mark) so I could get something good to look forward to. I gotta tell you, I’m lovin’ this crossfit!

  34. Katherine Reply

    one of them is peppered turkey bacon…..i will find out the brand.

    But I do remember Kristin saying the turkey bacon from TJ’s is sugar-free too.

    I dont remember the name of the the other bacon either, but I am going to whole foods on saturday, so I will write it down!

  35. BethS Reply

    Thanks, Sarah. Thanks, GregB for the recipe and the info. Thanks, KatieB for doing the informative research. Thanks, Danielle for mentioning you already had a plan for the stuffing, which had been the point for this query anyhow! Well, I’m off to Maine, then! 🙂

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