Tuesday, December 30, 2008

Crock Pot London Broil

I cooked this London Broil in the crockpot with : 1 can stewed tomatoes, 1 red bell pepper, 1 green bell pepper, 2 cloves of garlic, 1 TB Worcestershire sauce, salt and pepper to taste. Cook for about 7 hours on low.
London Broil Dinner_ 3 blocks
3 oz London Broil (3 blocks protein)
1 1/2 cups stir fried veggies (1 block carbs)
2 cups spinach salad with apples, pecans and feta (2 blocks carbs/ 3 blocks fat)
Post thoughts to comments.

Monday, December 29, 2008

Spice Rubbed Pork Loin

This is such an easy recipe for pork tenderloin. Rub any spice rub you like a let and wrap in aluminum foil. Refrigerate for at least an hour and then bake at 350 degrees for about 1 1/2 hours.
Pork Tenderloin- 3 blocks
3 oz pork (3 blocks protein)
1 1/2 cups green beans (1 block carbs)
2 cups mixed green salad (2 blocks carbs/ 3 blocks fat)
Post thoughts to comments.

Friday, December 26, 2008

Chicken, Apple, Pecan Salad

After eating more than my share of "un-Zoned" delights over the last couple days, it is nice to get back on track. This salad is heavy enough to be a meal, but light enough to be a nice break from the holiday fare. I added chicken pieces sauteed in garlic, salt and pepper to a salad with: mixed greens, 1/4 cup kidney beans, 1 TB Gorgonzola cheese, 4 croutons broken into crumbs, 9 pecans broken into pieces. Olive oil and balsamic vinegar dressing to coat. Post thoughts to comments. Makes 2 three block servings.

Thursday, December 25, 2008

Merry Christmas to All...



A very Merry Christmas to everyone! Have a wonderful holiday and enjoy family and friends today. We will all get back on track tomorrow!

Wednesday, December 24, 2008

Reading Labels

The cornerstone of the Zone is reading your labels accurately. Make sure you subtract out your dietary fiber from your overall carbohydrate total. The above label would be as follows:
Fat- 3 blocks of fat per serving
Carbohydrate- (22g-9g=13 g) 1 1/2 blocks of carbs per serving
Protein- 3 1/2 blocks per serving
Post thoughts to comments.

Tuesday, December 23, 2008

Spicy Mango Shrimp

This recipe was forwarded to me by CFSCC's Kelly Greco. She has been zoning since starting Crossfit and seen amazing results. I adjusted a couple amounts of ingredients to make it balanced, but the taste should be the same.
Spicy Mango Shrimp: Heat 1 tsp olive oil over medium heat and saute, 3 cloves garlic, 1-2 sliced jalapeno peppers (depending upon how spicy you like things), 1 red bell pepper sliced. Cook for 2-3 minutes and add 24 large shrimp (frozen are fine). Add 2 cups sliced mango and 2 TB diced cilantro. Serve over bed of broccoli slaw or cabbage. This recipe makes approximately four 3 block servings. (fat from the olive oil in shrimp and broccoli slaw)
Thanks for the great recipe Kelly! Post thoughts to comments.

Monday, December 22, 2008

Chicken Fajita Salad

I used leftover chicken and shredded it for this salad. Saute green or red bell pepper with 1 TB heated olive oil and add chicken in to heat. In a salad bowl, combine 3 cups mixed greens, 1/4 cup kidney beans, and pecans. Add the peppers and chicken to salad and mix. Drizzle olive oil and balsamic to finish and serve. Makes one 3 block serving.

Friday, December 19, 2008

Pita Crusted Chicken

I use whole wheat pita crumbs instead of regular bread crumbs to coat this chicken. Much lower glycemic index and it tastes really good! Coating: 1 whole wheat pita blended into crumbs, 1/4 cup Parmesan cheese, 1 tsp garlic powder, 1 tsp dried oregano, salt and pepper to taste. Cut chicken breasts into larger strips and coat with whole wheat flour, dip into bowl of beaten egg whites, and coat with crumb mixture. In a large skillet heat 2 TB olive oil over medium high heat and cook strips until golden on both sides. Place on cooking sheet and place in 350 degree oven for 15-20 minutes.
Pita Crusted Chicken- 3 blocks
3 oz chicken (3 blocks protein/ 1/4 block carbs)
1 1/2 cups green beans and cashews (1 block carbs/ 1 block fat)
2 cups mixed green salad (2 blocks carbs/ 2 blocks fat)
Post thoughts to comments.

Thursday, December 18, 2008

Flank Steak Stir Fry

I used leftover flank steak for this but choose your protein of liking. Saute the flank steak in 1 TB of teriyaki sauce until well coated. Remove steak from pan and set aside. Add 1 red bell pepper sliced, 1 1/2 cups green beans, 1 1/2 cups zucchini sliced, 1/2 cup sliced carrots, 1 cup sliced celery into the pan and cook over medium-low heat for about 5-7 minutes. Add steak back into mixture and serve immediately. Sprinkle with almonds or pecans for fat. Makes two servings. Post thoughts to comments.

Wednesday, December 17, 2008

Pita Pizza

Very easy lunch or quick dinner! My kids love adding their own toppings, and the pita bread makes a perfect crispy thin crust! Get creative with your toppings on this...
Turkey Pepperoni Pizza (3 blocks)
1 whole wheat pita (2 blocks carbs)
2 TB pizza sauce (1/4 block carbs)
1/4 green pepper slices/ 1/4 red bell pepper slices (1/4 block carbs)
9 slices turkey pepperoni (1 block protein/ 1 block fat)
2 oz shredded mozzarella cheese (2 blocks protein/ 2 blocks fat)
Post thoughts to comments.

Tuesday, December 16, 2008

Zoned Minestrone

Minestrone is one of my favorite soups, and although there are some key ingredients missing here (mainly the pasta shells), it was pretty tasty. I used this as a side with Flank Steak because you will need to add protein to balance.
Minestrone Soup- In a large pot heat 1TB olive oil over medium heat. Add 1/2 onion chopped, 2 carrots diced, 2 stalks celery chopped, 2 zucchini diced, 1/4 cup parsnips diced. Saute for about 5 minutes. Add 1 can chopped tomatoes, 1 can kidney beans, 2 cloves garlic, 1/2 tsp red pepper flakes, 1 cup green beans, 7 cups water. Bring to a boil and simmer for 3-4 hours. (This would also be a good crockpot recipe). You will need to add protein and fat to balance, but 2 ladles will equal about 3 blocks of carbs.
Post thoughts to comments.

Monday, December 15, 2008

Thanks!

Thanks so much to all of you who attended the Zone Clinic at CFSCC on Saturday. Please let me know what you liked, did not like, learned, did not learn, etc... I would love you feedback on the clinic so that I can continue to make it better. You were a great group...thanks for all the good questions! I look forward to watching your progress!

Friday, December 12, 2008

Taco Salad

I know...I know...you have seen this one before right? You just can't go wrong with a classic! Enjoy your weekend and I will be back on Monday!
Taco Salad- 3 blocks
3 cups mixed greens (1/2 block carbs)
1/4 cup kidney beans (1 block carbs)
3 oz turkey taco meat (2 blocks protein)
1 oz cheddar cheese (1 block protein/ 3 blocks fat)
Post thoughts to comments.

Thursday, December 11, 2008

Success Tips

Here are a few tips that may make following or staying on the Zone a bit easier...
1. Make blocks in advance. Buy cheese, protein, carbs etc... and measure into blocks so you have them ready.
2. Cook enough for leftovers.
3. Feeling dazed and hungry? Too many carbs at the last meal- re-adjust and try again next meal.
4. Feeling alert and hungry? Too much protein at the last meal- re-adjust and try again next meal.
6. Drink LOTS of water! Staying hydrated in crucial.
7. Take soda and juice out of your diet! These are two of the biggest culprits of the "low-fat" (get fat) world we live in!
8. Keep a bar with you for emergencies! They are not ideal, but MUCH better than cheating!
9. Don't sweat the small stuff! Stress is not one of the goals of the Zone, so don't go crazy over the little things.

Wednesday, December 10, 2008

Chicken Green Bean Stir Fry

This was a really simple stir fry to throw together quickly. I used chicken breast, but you could also use pork or beef with this and it would be great. The sauce for the stir fry is: 1 TB soy sauce, 1 TB rice vinegar, 1/2 tsp brown sugar. Mix in a bowl and set aside. In a stir fry pan, cook chicken until done and remove and set aside. In same pan add 4-5 cups green beans, 1 red bell pepper sliced, 1 green bell pepper sliced, 1/2 tsp red pepper flakes, salt and pepper. Cook until peppers are tender and add in chicken and sauce. Saute for about 5 minutes and serve immediately. Add crushed peanuts or cashews to top.
Chicken Green Bean Stir Fry- 3 blocks
2+ cups Stir fry (3 blocks protein/ 3 blocks carbs/ 3 blocks fat(nuts))
Post thoughts to comments.

Tuesday, December 9, 2008

Zone Meatloaf

A tried and true favorite in my household! There are a lot of Zone meatloaf recipes out there...so pick one that sounds good to you. I have posted this recipe a number of times, so refer back if you need the recipe.
Zone Meatloaf- 3 blocks
4 1/2 oz meatloaf (3 blocks protein)
1 cup unsweetened applesauce (2 blocks carbs)
2 cups broccoli/ cauliflower (1 block carbs)
9 cashews (3 blocks fat)
Post thoughts to comments

Monday, December 8, 2008

Braised Top Sirloin

I used top sirloin for this, but you could also use London Broil or a lean beef cut of your choice. I trimmed the fat from the steak and cut into 3-4 oz pieces for cooking. Over med-high heat braise both sides of the steak until browned. In a large pot add 1 can Italian style stewed tomatoes, 1 red and 1 green bell pepper slices, 2 cloves garlic, 1 TB Worcestershire sauce, salt and pepper. Add steak and bring to a boil. Lower heat and simmer for 2-3 hours.
Braised Top Sirloin Steak- 3 blocks
3 oz steak (3 blocks protein/ 1 block fat/ 1/4 block carbs)
1 1/2 cup green beans (1 block carbs)
2 cups mixed greens salad (2 blocks carbs/ 2 blocks fat)
Post thoughts to comments.

Saturday, December 6, 2008

Notice to Eat This Bloggers...

I am changing the schedule of posts for this blog to Monday through Friday. I will be checking the blog on the weekends, I just will not be posting on the weekends.

Thanks everyone!
Michele

Simple and Balanced

I eat a lot of pork because it such a naturally lean meat. This is a really basic meal that is very easy to balance. I used a spice rub for the pork chops and grilled them.
Pork Dinner- 3 blocks
3 oz pork chop- (3 blocks protein)
1 1/2 cups green beans (1 block carbs)\
1 cup unsweetened applesauce (1 block carbs)
9 cashews (3 blocks fat)
Post thoughts to comments.

Friday, December 5, 2008

Vino!

I get asked a lot about having wine on the Zone. You can most definitely have wine on the Zone, you just need to balance it with protein and fat. 4 ounces of wine is 1 block of carbs, so you would need to have 1 block of protein and fat to balance.
Cheers...and post thoughts to comments!

Thursday, December 4, 2008

Roasted Chicken

Roasted Chicken - 3 blocks
3 oz chicken (3 blocks protein)
1 1/2 cups green beans (1 block carbs)
2 cups mixed green salad with kidney beans, pecans, olive oil and balsamic vinegar (2 blocks carbs/ 3 blocks fat)
Post thoughts to comments.

Wednesday, December 3, 2008

Beef Stew

Beef stew has always been "comfort food" to me. There is not really much to it, so it is pretty easy to Zone. I did replace potatoes with parsnips because I like the flavor. I cooked 8 oz of lean stew beef in a pot with 3 cloves garlic. Add about 2 1/2 cups water and 1 packet of beef bouillon. Add 1 cup carrots sliced, 1 cup celery sliced, 1/2 cup parsnips cut into cubes, salt and pepper to taste. Bring to a boil and cook over low heat for 2 hours.
Beef Stew and Salad- 3 blocks
2 cups of stew-( 2 blocks carbs/ 3 blocks protein/ 1 block fat)
2 cups mixed green salad (1 block carbs/ 2 blocks fat)
Post thoughts to comments.

Tuesday, December 2, 2008

Zone Burger...Hold the Fries!

I love hamburgers!! I make turkey burgers a lot as well, but today I used organic, grass fed beef...very tasty!
Burger and Broccoli- 3 blocks
1 slice Orowheat Light bread (1/2 block carbs)
1 slice Havarti cheese (1 block protein/ 3 blocks fat)
2oz beef hamburger patty (2 blocks protein)
2 cups broccoli- (1 block carbs)
1 TB ketchup (1/2 block carbs)
Post thoughts to comments.

Monday, December 1, 2008

Skirt Steak Salad

After a weekend of eating, and eating and eating....I have tried to keep our meals on the lighter side this week!
Skirt Steak Salad- 3 blocks
4 cups mixed greens (1 block carbs)
1/4 cup kidney beans (1 block carbs)
3 croutons crushed (1 block carbs)
3 oz skirt steak strips (3 blocks protein/ 1 block fat)
olive oil/balsamic dressing (2 blocks fat)
Post thoughts to comments.

Sunday, November 30, 2008

Turkey Soup

Soup is one my favorite way to use leftover protein. This is an easy meal to put together to use up some of the leftover turkey you may have around! Use whatever veggies you like in this (I used zucchini, carrots, celery, parsnips). You will need to add fat to most soup meals (a few nuts or hummus).

Saturday, November 29, 2008

Chicken Fajitas

I generally use smaller tortillas for this and have two fajitas. You can also cut one large tortilla in half if you do not want one big fajita. This is great for leftovers...
Chicken Fajita- 3 blocks
1 whole wheat carb balance tortilla (1 block carb)
1/2 green bell pepper (1/4 block carbs)
1/2 red bell pepper (1/4 block carbs)
1/4 cup black beans (1 block carbs)
2 oz grilled chicken cut into strips (2 blocks protein)
1 oz cheddar cheese (1 block protein/ 3 blocks fat)
Post thoughts to comments.

Friday, November 28, 2008

Detox...

I know that many of you were planning on trying to Zone your Thanksgiving meals (I definitely did NOT). After having a fairly substantial cheat day like I did, today felt great to get back to zone eating. I tried to keep our dinner simple and filled with LOTS of greens!
Turkey Meatballs- 3 blocks
3-4 turkey meatballs (3 blocks protein)
2 cups broccoli (1 block carbs)
2 cups mixed green salad (2 blocks carbs/ 3 blocks fat)
Post thoughts to comments.

Thursday, November 27, 2008

HAPPY THANKSGIVING!!!



Have a wonderful holiday everyone! This is a "non-Zone" holiday for me, so enjoy your cheat day if you are the same. Otherwise...avoid the mashed potatoes!!! Let's all keep in mind the things we have to truly be thankful for today. Happy Thanksgiving!!

Wednesday, November 26, 2008

Pita Pizza and Salad

There are endless options for toppings on a pita pizza, so pick what you like. This one has turkey pepperoni, red bell peppers, mozzarella and cheddar cheese.
Pita Pizza (1/2 block per slice)
2 pieces of pizza (1 block carbs, 1 block protein/ 2 blocks fat)
2 cups mixed green salad with kidney beans, feta cheese, whole wheat croutons, olive oil and balsamic vinegar to coat (2 blocks carbs/ 1 block protein/ 1 block fat)
Post thoughts to comments.

Tuesday, November 25, 2008

Taco Salad

This is a standby in our house. My kids love taco's so this is an easy alternative that makes everyone happy.
4 cups mixed greens (1 block carbs)
3 oz ground turkey taco meat (2 blocks protein)
1/4 cup kidney beans (1 block carbs)
1/4 cup corn (1 block carbs)
1 oz cheddar cheese (1 block protein/ 3 blocks fat)
Post thoughts to comments.

Monday, November 24, 2008

Steak Sub

Flank steak or skirt steak work well for this one. I used flank steak for this one. Grill the steak and cut into thin strips. Saute green and red bell peppers until slightly tender. Use 1/2 whole wheat roll and place 1/2 slice pepper jack cheese on the roll. Place steak slices on roll and top with peppers and remaining 1/2 slice pepper jack. Place in preheated 400 degree oven for about 5 minutes or until cheese is well melted.
1/2 whole wheat roll-( 2 blocks carbs)
1 slice of pepper jack (1 block protein/ 2 blocks fat)
2 1/2 oz flank steak (2 1/2 blocks protein)
1/4 green bell pepper and 1/4 red bell pepper slices (1/2 block carbs)
1 cup mixed green salad (1 block carbs/ 1 block fat).
Post thoughts to comments.

Sunday, November 23, 2008

Spice Rubbed Pork Loin

I used a pork loin rubbed with a mix of Paprika, celery salt, cardamom, chili powder, garlic powder and black pepper. You can buy rubs pre-made in the grocery store spice aisle as well. Once you have rubbed both sides, roll the pork in aluminum foil and refrigerate for at least an hour before cooking. Either grill or bake at 350 for about an hour.
Spiced Rubbed Pork Loin- 3 blocks
3 oz pork loin (3 blocks protein)
2 cups broccoli/ cauliflower mixed (1 block carbs)
2 cups mixed green salad with kidney beans, Gorgonzola and pecans (2 blocks carbs/ 3 blocks fat)
Post thoughts to comments.

Saturday, November 22, 2008

Rules for Eating Out!

RULES FOR EATING OUT
1. Never eat the rolls or bread brought to the table.
2. Choose a low fat protein off the menu and ask to replace starches with extra vegetables.
3. Drink a glass of water while waiting for you meal to arrive.
4. If the protein you ordered is significantly bigger than the size of your palm, take the extra home with you for another meal.
5. If you must have dessert when dining out, do not have any carbs with your dinner. Order any dessert you would like, and only eat half.

Friday, November 21, 2008

Whatever Stir Fry

I used both leftover chicken and steak for this stir fry. Stir fry is a great way to use leftover protein and you can mix it with many varieties of veggies.
Stir Fry- 3 blocks
1 1/2 oz chicken cut into small pieces (1 1/2 blocks protein)
1 1/2 oz steak cut into strips (1 1/2 blocks protein)
1 1/2 cups broccoli (1/2 block carbs)
2 cups broccoli slaw (1/4 block carbs0
1 1/2 cups cauliflower (1/2 block carbs)
1 cup celery chopped (1/2 block carbs)
1/2 cup chopped onion (1/2 block carbs)
slivered almonds to top (3 blocks fat)
Post thoughts to comments.

Thursday, November 20, 2008

Pita Crusted Pork Loin

Using pita bread to make the coating on this decreases the glycemic index. Add any seasonings you like to the crumbs to change the flavor. Pita Crumbs: 1 whole wheat pita chopped in blender to make crumbs, 1/4 cup Parmesan cheese, garlic powder, salt and pepper.
Pita Crusted Pork Loin- 3 blocks
3 oz pork loin (3 blocks protein/ 2 blocks fat)
1 1/2 cups green beans (1 block carbs)
1 cup unsweetened applesauce (2 blocks carbs)
Post thoughts to comments.

Wednesday, November 19, 2008

Zone Chili

There are a lot of different Zone chili recipes out there. Use whichever one sounds good to you. I add cheese on this for the fat in order to balance. Using ground turkey will allow to have a bigger serving size.
Zone Chili: 1 lb ground turkey; 1 can tomato sauce; 1 can diced tomatoes; 1 can pinto beans drained ; 1 can kidney beans drained; chili seasoning. Cook ground turkey in pot and add all other ingredients. Bring to a boil and simmer over low heat for about an hour.

Tuesday, November 18, 2008

Chicken Quesadilla

If you have leftover chicken this is a good quick meal to throw together for lunch or dinner.
Chicken Quesadilla- 3 blocks
1 whole wheat carb balance tortilla (1 block carb)
1/2 red bell pepper sliced (1/4 block carb)
1/2 green bell pepper sliced (1/4 block carb)
1/4 cup black beans (1 block carbs)
2 oz cooked chicken sliced into strips (2 blocks protein)
1 oz cheddar cheese shredded (1 block protein/ 3 blocks fat)
Post thoughts to comments.

Monday, November 17, 2008

Tri-Tip Salad

I used a Santa Maria marinated tri-tip steak for this to add a little extra flavor, but you could use any protein you like.
Tri-Tip salad- 3 blocks
3 cups mixed greens (1/2 block carbs)
1/8 cup kidney beans (1/2 block carbs)
1/2 red bell pepper (1/4 block carbs)
3-4 croutons crushed (1 block carbs)
3 oz tri-tip steak cut into thin strips (3 blocks protein)
3 crushed cashews (1 block fat)
olive oil and balsamic vinegar to coat (2 blocks fat)
Post thoughts to comments.

Sunday, November 16, 2008

Rosemary Chicken

I used a different marinade on this chicken and it was really good! In a small saucepan add 1/3 cup water and 1 tsp dried rosemary or 2 tsp fresh rosemary. Bring to a boil and remove from heat. Let steep for about 5 minutes. In a blender add the the rosemary and water, 2 TB olive oil, 2 cloves garlic , salt and pepper. Puree until smooth and pour over chicken either in a shallow dish or resealable bag. Marinate for at least 30 minutes. Either grill chicken or bake at 350 degrees for 35-40 minutes.
Rosemary Chicken- 3 blocks
3 cups green beans( 2 blocks carbs)
3 oz chicken (3 blocks protein/ 1 block fat)
1 TB pecan pieces (2 blocks fat)
1/2 whole wheat pita toasted (1 block carb)
Post thoughts to comments.

Saturday, November 15, 2008

Zone Clinic

Crossfit Santa Cruz Central will be hosting a beginners Zone Clinic on Saturday, December 13th from 12pm-2pm. We will be discussing basic Zone guidelines and how to get started on the Zone. The cost will be $40 per person. If you are interested in signing up please send me an email at michele@crossfitsantacruzcentral.com or sign up at the gym. If you have any questions regarding this event, please let me know.

Thanks
Michele

Friday, November 14, 2008

Chicken Cacciatore

This is a loose interpretation of the original, but it has a lot of flavor and is easy to make. To make, brown chicken breasts on both sides and add: 1 can Italian style stewed tomatoes, 1 TB Worcestershire sauce, 1 clove garlic, salt and pepper to taste. Bring to a boil and reduce to simmer for about 2 hours. Serve with side of choice. The chicken is 1 block per oz and the sauce will make two 1 block carb servings.
Post thoughts to comments.

Thursday, November 13, 2008

Tuna Sandwich

One of my favorite lunches!
Tuna Sandwich- 2 block lunch
2 slices Orowheat Light bread (1 block carbs)
2 oz tuna with light mayonnaise (2 blocks protein/ 2 blocks fat)
1/2 apple sliced (1 block carbs)

Wednesday, November 12, 2008

Pork Chops with Apple Relish

I use thin cut pork chops for this because they tend to be less dry with cooking. For apple relish: cut up 1 apple into small pieces. In a saucepan add apples, 1 TB apple cider vinegar, 1 tsp cinnamon, 1/8 cup sugar, 1/2 tsp cayenne pepper. Put over med- high heat until sugar is melted. Reduce heat and simmer over low until apples are tender.
Pork Chops- 3 blocks
3 oz pork with apple relish (3 blocks protein/ 1 block carbs)
2 cups mixed green salad with olive oil and balsamic dressing (2 blocks carbs/ 2 blocks fat)
Post thoughts to comments.

Tuesday, November 11, 2008

Turkey Meatballs

You can always tell when I let the kids pick "what's for dinner"!
Turkey Meatballs- 3-4 meatballs (3 blocks protein/ 1 block fat)
2 cups broccoli/ cauliflower mixed- (1 block carbs)
1 cups unsweetened applesauce (2 blocks carbs)
6 cashews- (2 blocks fat)
Post thoughts to comments.

Monday, November 10, 2008

Roasted Chicken

I roasted a whole chicken so that there would be leftovers for a couple lunch or dinners later in the week.
Roasted Chicken Dinner- 3 blocks
3 oz chicken (3 blocks protein)
1 1/2 cups green beans (1 block carbs)
2 cups mixed greens salad with olive oil and balsamic vinegar dressing( 2 blocks carbs/ 3 blocks fat)
Post thoughts to comments.

Saturday, November 8, 2008

The Sidekicks

We all use condiments and added sauces to our foods. Here is list of the most common that I use and what their blocks are. Most of these are added for flavor in larger overall portions and therefore are minimal in the effect on your overall blocks. Some, however, have more blocks than you may think...so just be aware.
Hot sauce- 0 blocks
Yellow mustard (Dijon as well)- 0 blocks
Ketchup- 2 TB = 1 block carbs
Relish- 2 TB= 1 block carbs
Salsa- 2 TB 1/4 block carbs
Soy sauce- 1 TB= 1/4 block carbs
Mayonnaise- 1 TB= 3 blocks fat
Light Mayonnaise- 1 TB = 1 block fat
Post thoughts to comments.

Friday, November 7, 2008

Roasted Pork Loin

There are many varieties of pre-marinated pork loin you can choose from. This one is garlic and herb, but choose the one that suits your taste.
Roasted Pork Loin- 3 blocks
2 1/2 oz pork loin (2 1/2 blocks protein)
1 1 /2 cups green beans (1 block carbs)
2 cups mixed green salad (2 blocks carbs/ 1/2 block protein/ 3 blocks fat)
Post thoughts to comments.

Thursday, November 6, 2008

Enchilada Casserole

This is a great crockpot recipe! It was a little hard to Zone off the original recipe, but I think it is pretty close. I figured this makes about 9 servings in the crockpot at 3 blocks of protein. 2 blocks of carbs and 2 blocks of fat per serving. The salad balanced that out.
Cook one pound of ground turkey with 2 cloves minced garlic. Set aside. Pour 1 can mild enchilada sauce in a shallow dish and coat 1 whole wheat tortilla with sauce. Place coated tortilla in the bottom of the crockpot. Layer 1 can black beans (rinsed), ground turkey, 1 can sliced black olives, 1 cups reduced fat Mexican cheese blend. Pour 1/2 can of enchilada sauce over the layers and place another coated tortilla on top of that. pour remaining half of enchilada sauce over the top and sprinkle another 1/2 cup of cheese. Cook on low for 3-4 hours.
Ingredients Needed:
Ground turkey
1 can black beans
1 can sliced black olives
2 can mild enchilada sauce
1 package of reduced fat Mexican cheese blend
1 pkg whole wheat carb balance tortillas.

Wednesday, November 5, 2008

Fajita Wrap

This a good lunch if you have leftovers or a quick dinner. Each wrap is 2 blocks so change your servings to reflect your blocks.
Chicken Fajita Wrap- 2 blocks
1 whole wheat carb balance tortilla- ( 1 block carbs)
1 red bell pepper sliced (1/2 block carbs)
2 cups mixed greens (1/2 block carbs)
1 1/2 oz grilled chicken cut into strips (1 1/2 blocks protein)
1/2 oz Parmesan and cheddar cheese mixed (1/2 block protein/ 2 blocks fat)
Post thoughts to comments.

Tuesday, November 4, 2008

Skirt Steak and Veggies

I cooked these separately, but you could easily put all the ingredients into one pan and do a stir fry. The steak was marinated in teriyaki and the veggies are stir fry style with one bag of broccoli slaw, 2 cups broccoli florets and 1 red bell pepper cut into strips.
Steak and Veggies- 3 blocks
3 oz skirt steak strips (3 blocks protein/ 2 blocks fat)
4 cups veggies (3 blocks carbs)
Post thoughts to comments.

Monday, November 3, 2008

Good Fats...Bad Fats

Good Fats
Olive oil
Avocado
Nuts
Fish oil

Unfavorable Fats
Fatty red meat
Egg yolks
Organ meats
Processed foods rich in trans fats

Sunday, November 2, 2008

White Bean and Chicken Chili

This is a really good crockpot recipe! You will need to add fat to this to balance.
White Bean Chicken Chili: In a crockpot add 2 cans cannellini beans rinsed, 1 cup chicken broth, 1 white onion chopped, 2 oz diced green chilies, 3 cooked chicken breasts cut into small pieces, 1 garlic clove chopped, 1/2 tsp cumin, 1/8 tsp cloves, 1/4 tsp oregano, 1/4 tsp chili pepper, 1/4 tsp pepper and salt to taste. Cook chicken, onion and garlic in a pan for until chicken in cooked through. Add all ingredients to crockpot and cook over low heat for 3-4 hours. I figure this at about 3 blocks for 2 cups of chili.
Post thoughts to comments.

Saturday, November 1, 2008

Chicken Vegatable Soup

With the weather getting colder I like to make soups and stews that make good leftovers! For this one: 1 carton organic chicken broth (about 3 cups), 2 carrots cut into slices, 3 stalks of celery, 2 zucchini sliced, 1 parsnip cut into cubes, 2 chicken breasts cooked and diced. You can either put ingredients into a crockpot and cook slowly or simmer on the stove for about 2 hours over low heat. You will need to add fat to this to balance it, but I figure it at about 3 blocks for 2 cups.
Post thoughts to comments.

Friday, October 31, 2008

Happy Halloween!!!

Happy Halloween everyone! Have fun and enjoy the night...

CrossFit Santa Cruz Central