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.

CrossFit Santa Cruz Central