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Nutrisimple - CrossFit Omaha (25)

Nebraska blogs (US-NE), 04/27/2011
23:03
You Want Me to Skip Dessert?
» Nutrisimple - CrossFit Omaha

by Jeff Shannon

Sugar, a little won’t kill you, right? Zack Johnson sent me a New York Times article written by Gary Taubes that says otherwise. Taubes is the author of Good Calories, Bad Calories a great book (lecture for the non-readers) supporting the need to free ourselves from the conventional thinking on food. (e.g. start eating Paleo)

So what are you to do? Should you cut sugar out all together and miss out on some of the greatest pleasures of life, like eating birthday cake or having a piece of pie at Thanksgiving? No way! Moderation is key, but that is also subject to interpretation.

The average American consumes 1.4 ounces of High Fructose Corn Syrup and 11.9 ounces of sugar per day. It doesn’t require too much research beyond a simple trip to the Mall to see that this level consumption is making people very unhealthy. The reason why is that we underestimate how much sugar we are consuming when we just have a couple of mini-snickers every day after lunch or just a small bowl of B&J’s ice cream before bed. It adds up quickly.

Moderation in my mind is following these simple rules; only allow yourself to eat sugar for social occasions, avoid sugar for most meals and snacks, which are just for fueling up to make it through the day, and enjoy all the pleasures of sugar when you’re celebrating a holiday, birthday, wedding or special Saturday night. This disciplined and balanced approach is a sustainable way to keep it clean and not be labeled the “nutrition guy” by the non-believers.

How does this look in practice? Avoid soda (including diet soda), desserts, donuts, syrups, fruit juices, margarita’s and candy, Sunday through Friday. When it comes to that special dinner out, order dessert and enjoy every last guilt-free morsel. You’ve earned it.

Good luck and make good choices. - Jeff

Jeff Shannon is a husband and father of two and an avid CrossFitter. He has no food science or nutrition degrees and the basis for all of his advice is observation, self-study, and experimentation. He is a believer that we pay for every decision we make or don’t make, especially when it comes to simple choices like what to eat. He recommends that you resist the urge to take his advice and strongly encourages you to do your own research to decide what version of truth is best for you.

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Nebraska blogs (US-NE), 04/25/2011
09:48
Keeping it Simple
» Nutrisimple - CrossFit Omaha

by Addi Kahrs

By now, I think it's safe to say that most members at CFO are at least marginally familiar with Paleo/Primal nutrition and the potential benefits. There's a difference, though, between knowing what to do, and actually implementing it. I think the most difficult part of changing your food habits is just knowing where to start, especially when there are other family members to consider. It's always a gradual process, and there are always "mistakes" (I like to call them "experiments," or "chocolate milk binges") along the way. It's intimidating, which is why I really liked this (long!) story on Everyday Paleo. It's not short (at. all.), but it's a good, detailed look at the way one family has approached their nutritional health and how they're getting their kids to (willingly!) go along for the ride.

Long though it may be (have I mentioned how long it is?), I thought there were some really interesting take-aways from Paul and Theresa's story. It's easy to forget that any long-lasting lifestyle changes start long before you actually implement them.

Here's the story in a nutshell: After lots of research and some playing around and seeing the beginning of some good results, Paul decided to undergo a 30-day Paleo challenge. After seeing his results, his wife and daughters ( ages 6 and 8 ) decided to jump on for 30 days. I repeat: a 6- and an 8-year-old CHOSE to change their food for 30 days. One month. Zero candy. By choice. Pretty damn impressive. The secret? “Lead by example.” He did his thing, answered their questions, and the results spoke for themselves. Money.

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Nebraska blogs (US-NE), 03/28/2011
13:16
Get Healthy Quick!
» Nutrisimple - CrossFit Omaha

If you are interested in becoming a healthier person all around, I suggest you pay close attention to licensed acupuncturist, Chris Kresser. This guy has a legit story and knows what to look for when it comes to cleaning up one's health. As you realize, my philosophy shifts as I learn more and more. I have come from athlete to strength and conditioning coach to nutrition heavy guy to a now more holistic approach. I'm self taught. In fact, the only two classes I took in college concerning nutrition were Intro to Nutrition and the Science of Food. Not necessarily a gold mine of information but useful nonetheless. Everything else has been experience and reading. This holistic approach has led me to put a lot more emphasis on stress and sleep as the primary culprits of our disease-laden society. It is these two areas that cause humanity the most problems followed closely by inaccurate nutrition, with inactivity being a distant fourth.

Holistic health is about taking everything into consideration to stay alive and healthy. It looks for the underlying causes of depression, weight-gain, inflammation, bad sleeping patterns, etc. A lot has to do with poor nutritional habits but looking for other causes such as poor stress management, we can alleviate a number of ailments we struggle with everyday. This is why I think Chris is a guy you should be reading. His website and blog point in a direction of supreme health. A lot of us fail to admit that we suffer from problems such as insulin resistance (as proved by stubborn belly fat), poor digestibility, inability to cope with everyday stressors, lack of sleep, etc. yet wish to look a certain way or lose a certain amount of body-weight. It is those aforementioned ailments that we must first address prior to addressing outside appearance. So much so, that the outside appearance changes, you seek, will soon follow a correction of the above listed (and others) ailments, on its own.

Please take a moment to watch the video below as well as visit Chris's site. I could sit here and discuss physiology all day with you as well as go over your life with you to teach you how to make the necessary changes to see results but I'm not sure you could afford it. I would rather take an approach of pointing you in the right direction and allowing you to learn as I did, read and experience. Only this time, you get to ask questions (as my door is always open).

What is investigative medicine? from Chris Kresser on Vimeo.

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Nebraska blogs (US-NE), 03/03/2011
11:44
Update to Nutrisimple Way of Eating Tab
» Nutrisimple - CrossFit Omaha

Hey guys, just wanted to let you know that I've added to and changed some things up on the Nutrisimple Way of Eating tab above. Check it out. Most changes are subtle except for under the supplementation list. I have noticed lots of things within my own eating that have allowed me to grow as a self-proclaimed nutritionist. I have added them here. This is what I believe, what I follow. I am not always perfect but I can tell you that not being perfect keeps me honest. I do not like feeling sick and that is how I feel when real food is not involved.

Also understand that 90% of nutrition should be the same for everyone whereas that other 10% difference is for competitive athletes with multiple training sessions per day, per week, etc. and/or really sick people.

Joe and I have also partnered up with Stronger, Faster, Healthier to offer you their products at retail minus shipping. We really believe in their story, how they became a company, and their products. Joe and I don't usually preach protein powder use but know of its convenience and that if used correctly, can be a vital piece to a solid nutritional program in this modern era. Not only that, this product truly is clean and from clean animals. If this ever changes, we would not hesitate to reconsider this alliance. If you are interested in trying it out, I will, hopefully, have a canister in the gym in the next couple of days for anyone to give a try. I preach a line of quality when determining which foods are best and this could be a great supplement in place of a lot of other things you could be putting into your body.

Our plan is to carry some of their products in the gym at all times and always make available all of their products upon special request. Also, be on the lookout for a special deal we may run to kickoff and celebrate this partnership.

Don't take my word for it though. Click on the banner to the left (Products We Support), for now, as I will be creating a tab at the top for all who we support, to read more on SFH's story and about their mission statement. Truly a cool company just like CFO, one you can trust.

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Nebraska blogs (US-NE), 02/23/2011
13:28
Health Problems Disappear
» Nutrisimple - CrossFit Omaha

Click here to read John Durant's blog post:
Health problems disappear when captive gorillas fed wild diet

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Nebraska blogs (US-NE), 02/16/2011
16:25
Nutrisimple Challenge 4 Male Semi-Finalists
» Nutrisimple - CrossFit Omaha

Now for the guys turn. Here are the 5 male semi-finalists. It was a tough go round for choosing both the male and female semi-finalists because this was the biggest challenge we've had thus far and the most that finished the challenge too.

These guys did a great job and very proud of their accomplishment over 5 weeks. Keep up the good work. Don't let the challenge be over. Continue to improve your nutrition over a lifetime and reap the benefits for a lifetime.

Without further adieu:

Ben Schenkelberg

Mark Petersen

Andrew Carnazzo

Mark Dishaw

Greg Petersen

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Nebraska blogs (US-NE), 02/15/2011
17:08
Nutrisimple Challenge 4 Female Semi-Finalists
» Nutrisimple - CrossFit Omaha

Five weeks of focusing on real food has produced these results. These 5 women and 5 guys have made it past the first round and will now move on to the second round of voting. This round will consist of each of your peers both the other finalists and the rest of the group who completed the challenge voting on their top 3 male and female semi-finalists.

Once only six challengers remain, a final vote will occur producing a winner, second, and third place finisher for each sex.

Here are your 5 female semi-finalists (tune in tomorrow for the 5 male sem-finalists):

Ashley Gross

Megan McNamara

Tina Andresen

Jordan Venteicher

Tara Doughty

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Nebraska blogs (US-NE), 01/18/2011
22:17
Eat Wild - Super Natural
» Nutrisimple - CrossFit Omaha

Eat Wild - Super Natural

Click on the link to find out about what grass-fed dairy is and the benefits of drinking it. If you're going to include dairy in your diet, this is the only way to go.

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Nebraska blogs (US-NE), 01/02/2011
17:11
Reaching Health Now
» Nutrisimple - CrossFit Omaha

If you asked me what I thought health meant and how to achieve it. This is what I would tell you:

Breakfast is the most important meal of the day. I believe in it so much that I truly believe you can not succeed without a daily habit of eating a clean breakfast higher in protein within an hour of waking up. The longer you wait, the more you put yourself at risk of failing. I don't want any excuses. Get in the habit. Eggs or no eggs. I'll accept a shake every now an then (once a week) but mixed with water or green tea only (not milk).

Next, you need moderate amounts of protein for the rest of your meals. Nothing too big but pretty good size. You also need to balance your protein with a SHIT TON of veggies. I'm not kidding. Acidic meats need alkaline vegetables. You also need lots of water or organic green tea. If you drink coffee (totally fine), for every cup you drink, also drink 8oz of water.

Fats? You need them or you won't lose weight. You won't feel better. You won't sleep better. You definitely won't perform better. This I promise. Most of it should come from animal fat. Grass-fed animals only. If they're not grass-fed or free range, you have to remove the fat due to the toxins but in doing so, you deprive yourself of the fats you need to be super healthy. Macadamias, coconut products, avocados, etc should be treated as supplements. Supplements taken only when you aren't getting in enough animal fat. Which pretty much means, if there isn't enough animal fat in the meal, replace it. Fruit should be limited to the morning only if any at all. Humans don't need fruit. If we don't need it, we probably overeat it, right? Stick to berries, grapefruit, and occasionally, exotic fruit.

Take supplements like VitD, Magnesium, VitC, Fish Oil, etc. in the evening before bed. Get enough sleep. Pick heavy shit up. Sprint every now and then. Throw heavy stuff. Do 3 rounds of 10-15 air squats, push ups, and some type of upper-body row or pull every morning when you wake up and before and after every cheat meal to get processes going in the body that will help with insulin sensitivity and blood-glucose uptake into the muscles instead of being stored.

Drink a GT's Kombucha (the new version is less vinegary) tea everyday or some type of probiotic. There are millions, if not billions, of bacteria in your gut and your success depends on whether those bacteria are the right kind. As disgusting as this sounds, you can tell a lot about your health from your bowel movements. They should be regular and solid. More on this later.

Don't sweat the small stuff. Most bad stress (working out is good stress) can be avoided by thinking logically and focusing on parts instead the whole. For example, if you are stressing about a large project that needs to get done (home, work, etc), break it up into tasks. Write the tasks down. Tasks can be completed in minutes or hours. As you complete them, cross them off. Crossing them off is actually a huge stress reliever. It let's you know things are getting done. Don't tackle anything overwhelming, head on. Instead, attack it in parts until its done.

These are just a few of my beliefs to true health. I have lots of other thoughts about important aspects of health and fitness but this is the gist of it. It doesn't take much to live like this. It even actually sounds quite enjoyable. One day at a time. You won't follow 100 percent, 100 percent of the time but trying to is 100 percent worth it.

Comments?

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Nebraska blogs (US-NE), 12/29/2010
15:20
The 4-Hour Body
» Nutrisimple - CrossFit Omaha

I am halfway through the 4-Hour Body by Tim Ferriss and my first response is WOW! It is a terrific read that is hard to put down. In fact, Tim states in his book that you should not read from cover to cover and should actually jump straight to the goals you're after but I couldn't. This is one of the first books that I couldn't jump straight to were I wanted to go but rather have been reading front to back.
The book is chock full of tidbits. How to run longer. How to have better sex. How to lose weight quickly. How to get stronger. How to get bigger. And the list goes on. It is somewhat directed toward men but you ladies could get a lot from this book too. I truly recommend you picking up a copy today.This post is not a review of the book but rather an opportunity to post one of Robb Wolf's recent Paleo Series Podcasts, #58 to be exact. This podcast is the Tim Ferriss edition and asks Tim questions that are relevant to the book. Give it a listen and post to comments what you think.

Download now or listen on posterous The_Paleo_Solution_-_Episode_58.mp3 (26297 KB)
Here is the list of questions from the podcast as well. Download now or preview on posterous The-Paleo-Solution-Episode-58.pdf (28 KB)

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Nebraska blogs (US-NE), 12/07/2010
16:39
Paleo Challenge III Winners
» Nutrisimple - CrossFit Omaha

Here they are guys. Your paleo challenge III winners as voted by you. John Snodgrass and Maria Gates will both receive $300 for their hard work. Which brings me to my next announcement.

We will be starting our next challenge on Monday, January 3rd. This will hopefully give everyone a chance to get all their holiday bad habits out of the way and ready to make a commitment to how they feel, perform, and look.

This challenge will take on a different look though. Up until now, we have focused our efforts on quality food but what is CrossFit without a little competition? Depending on how big the sign up is will determine the actual structure but our next challenge is going to be:

Quality vs. Quantity or as you know them Paleo vs. Zone. From those that take part in the challenge, I, or you, will choose who will follow what plan. This challenge will only last 5 weeks as opposed to the usual 7. As an added incentive, those that choose to follow the Zone, I will personally help you set up your blocks and food template as well as give you a sample 2 week meal plan.

This challenge has the potential to be the biggest one yet with hopefully, the largest payout. I challenge you to seriously consider accepting the Quality vs. Quantity challenge and try your hand at winning a nice payout. What do you have to lose?

Body-weight maybe?

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Nebraska blogs (US-NE), 11/23/2010
12:17
Tuesday 101123
» Nutrisimple - CrossFit Omaha

Sorry for the long break. It's been a little busy lately. Hope what has been previously posted has gotten you through the last few days.

Nutrition WOD
Breakfast:
Nut Butter Cucumber Sandwich
1 medium cucumber
nut butter of choice

Cut the end off one side of the cucumber then hollow out using a butter knife, leaving the other end of the cucumber closed. Fill with nut butter. Serve with a few boiled eggs for an easy on the go breakfast.

Lunch:
Egg and Dill Salad
3-4 eggs, hard boiled
1 tbsp of mayonnaise
1 tsp of dill, finely chopped
1 cup of English spinach
1 small carrot, diced
1/2 cup of snow peas, roughly chopped

Cut boiled eggs into small cubes then place into a bowl with mayonnaise and dill. Stir until combined.

In a separate bowl, combine the spinach, carrot, and snow peas then spoon the egg mixture on top just before serving.

Dinner:
No Pasta Lasagne (serves 3-4)
20 to 25 ounces of minced meat
1 onion, diced
3 garlic cloves, finely chopped
4 tbsp of tomato paste
Sage, mixed Italian herbs, thyme, basil, ground cumin, cinnamon
25 oz of canned diced tomatoes or 4 cups of freshly diced tomatoes
1 medium eggplant, sliced
1/4 of a butternut pumpkin, sliced
5 small zucchini, sliced
2 tbsp of olive oil

Preheat oven to 350.

To make the meat sauce, fry the onion and garlic in a heated pan until browned. Remove onion and garlic from the pan, add and fry the minced meat until browned. When the meat is cooked, return the onion and garlic to the pan along with the herbs (to taste). Add tomato paste and cook for 2-3 minutes. Add the diced tomatoes, cover, and simmer for 30-45 minutes.

Lay the eggplant slices on the bottom of a deep ovenproof dish. Layer eggplant with half the mince meat sauce, then layer with pumpkin slices, spread the remaining meat sauce over the pumpkin and layer zucchini slices on top to finish.

Brush olive oil lightly over zucchini slices, then bake in the oven for 30-40 minutes, or until a knife easily pierces the veggies.

Leave to cool for 5 minutes before serving.

Snack:
Spicy Almonds
1 cup of almonds
1 tsp of ground cumin
1 tsp of ground coriander seeds
1 tsp of sesame seeds
1/2 tsp of salt
1 egg white

Preheat oven to 350.

Place egg white into a bowl and beat until slightly frothy. Add almonds, cumin, coriander, sesame seeds and salt and combine well.

Spread almond mixture onto an oven tray lined with baking paper.

Place tray in oven and bake for 10 minutes until almonds are lightly browned and egg has set.

Remove from oven and cool. To serve, break up baked mixture to separate almonds.

MAYONNAISE RECIPE:
2 egg yolks
200 ml of oil
3 tsp of lemon juice
pinch of salt

Place egg yolks, salt, and lemon juice in a bowl. Using an electric beater, pulse until mixture has slightly thickened. Keep the electric blender running and slowly ad the oil drop by drop. This will take a few minutes - don't rush the process as the oil may start to separate from the egg.

When all the oil has been added, add more salt or lemon juice to taste. Cover and refrigerate for up to 5 days. Stir before serving.

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Nebraska blogs (US-NE), 11/20/2010
21:29
Saturday 101120
» Nutrisimple - CrossFit Omaha

Rutabaga

Nutrition WOD
Take three meals from previous WODs and make your own combination or contribute some recipes of your own to the comments section.

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Nebraska blogs (US-NE), 11/19/2010
21:56
Friday 101119
» Nutrisimple - CrossFit Omaha

Nutrition WOD
Breakfast:
Scrambled Egg Cucumber Sandwich
1 whole cucumber, cut into two.
3-4 eggs
2 tbsp of coconut oil

Hollow out each cucumber with a butter knife. Scramble eggs in a frying pan over medium-high heat along with coconut oil.

Once eggs are cooked, fill both cucumber with eggs. Serve.

Lunch:
Sweet Potato and Bacon Salad
4 cups of sweet potato, peeled and diced
1 onion, diced
4-7 slices of bacon, diced
1/4 cup of almonds, sliced
Grass-fed Butter

In a covered saucepan with some water boil diced sweet potato for 5-6 minutes or until tender. Remove from heat, drain, and place sweet potato into a salad bowl.

Meanwhile, place butter, onion, and bacon in a frying pan on medium heat and fry until bacon and onion have browned. Remove from heat.

Add bacon and onion to sweet potato and combine well.

Sprinkle with sliced almonds to serve.

Dinner:
Chicken Soup
7 cups of water
4 chicken drumsticks
1 large carrot, end chopped
1 onion, skinned
2 celery stalks, ends chopped
1 tbsp of salt
Pepper

Place all ingredients in a large saucepan, cover, and simmer for 90 minutes, stirring occasionally.

To serve, remove chicken meat from the bone and stir through the soup.

Dessert:
Banana w/ Honey Walnuts
1 Banana
3 tbsp of chopped walnuts
2.5 tsp of honey

Place walnuts and honey in a microwave safe mug and heat on a medium microwave setting for 30 seconds. Stir then repeat for another 30 seconds. Honey should boil and lightly toast the walnuts.

Cut the banana into slices and place in a bowl. Pour walnuts and honey over the banana. Be careful. as the honey will be very hot.

Leave to cool slightly before serving.

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Nebraska blogs (US-NE), 11/18/2010
18:08
Thursday 101118
» Nutrisimple - CrossFit Omaha

Nutrition WOD
Breakfast:
Salmon and Zucchini Fritters
2-3 eggs
1.5 cups of almond meal
100 grams of smoked salmon, thinly sliced
2 large zucchini, roughly grated, liquid squeezed out
1 tbsp of chopped dill
Oil

Combine eggs and almond meal in a bowl and whisk until smooth. Stir in the smoked salmon, zucchini, dill, and salt and pepper.

Place oil in a frying pan and heat over medium heat.

Spoon 1 tbsp of the smoked salmon mixture into the pan, allowing room for spreading. Fry for 2-3 minutes each side until golden and cooked through. Drain the fritter on absorbent paper.

Repeat with the remaining smoked salmon mixture, adding oil to the pan between each batch as required.

Serve with a simple salad.

Lunch:
Meatball w/ Roast Fennel and Basil Sandwich
1 large fennel, stalks removed, sliced
Olive Oil
500 grams of minced meat
1 onion, finely diced
2 tbsp of rosemary
1 tsp of mustard
1 tbsp of arrowroot
Salt
3 capsicums, seeds removed and halved
Basil

Preheat oven to 350. Line two baking trays with baking paper.

Place sliced fennel onto one baking tray and coat with olive oil and a pinch of salt. Bake in the oven for 30-40 minutes or until the fennel is tender. Remove from oven.

Place minced meat, onion, rosemary, mustard and arrowroot into a large mixing bowl and combine well. Roll meat into balls approximately 2.5 cm in diameter.

Place meatballs onto the the other oven tray and bake in the oven for 30-40 minutes or until the meat is cooked and browned.

(Note: There may be more meatballs and fennel made than required depending on the size of the capsicums.)

To serve, place fennel on the bottom of the capsicum half, followed by basil and meatballs.

Dinner:
Pan-Fried Moroccan Chicken
2 chicken breasts
1.5 tbsp of oil
400 grams can of diced tomatoes or 2 cups of diced tomatoes
1 bunch of parsley, chopped
1 garlic clove, finely chopped
1 tsp paprika ground
1 lemon, peel finely grated
1/2 cup of water
50 grams of slivered almonds

Fry the chicken in a pan, on medium heat, with olive oil for 5 minutes until lightly browned.

Add tomatoes, parsley, lemon rind, garlic, and paprika and cook for a further 2 minutes, stirring constantly. Add juice of lemon and water, cook covered for a further 15 minutes, adding more liquid if necessary.

Serve with slivered almonds.

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Nebraska blogs (US-NE), 11/17/2010
16:54
Wednesday 101117
» Nutrisimple - CrossFit Omaha

Nutrition WOD
Breakfast:
Vegetable and Nut Omelet
1.5 cups of pumpkin, diced
2/3 cup of eggplant, diced
1 medium tomato, diced
3-5 eggs
4 walnut halves, chopped
1 tbsp of sunflower seeds
salt and pepper (optional)

Boil diced pumpkin in a pan with water until nearly cooked. Place eggplant into the pan and continue to boil for 2-3 minutes or until pumpkin and eggplant are both cooked.

In a bowl, beat together the eggs, salt and pepper.

Heat frying pan lined with baking paper. Place the pumpkin, eggplant, tomato, walnuts, and sunflower seeds onto the baking paper and pour over the egg mixture.

When the bottom of the omelet is cooked, turn the mixture over by placing another sheet of baking paper to the side and flipping the mixture onto it, then transfer back into the heated frying pan and cook for an extra 2-3 minutes, or until browned on the bottom. Serve.

Lunch:
Mushroom and Pumpkin Salad
1/2 small butternut pumpkin, peeled, seeded, and sliced
1 large flat mushroom, sliced
1/4 cup of olive oil
3 tbsp of lemon juice
2 tbsp of ground cumin
4 cups of baby spinach leaves
1 chicken breast

Preheat grill to medium heat. Place pumpkin under or on grill and cook for 5-7 minutes, or until cooked. Place into a large salad bowl along with the spinach.

Place mushroom slices under or on grill and cook for 1-2 minutes, or until slightly tender and browned.

Add mushroom to pumpkin and spinach with olive oil, lemon juice, and cumin. Combine all ingredients well. Place sliced chicken breast over mixture and serve.

Dinner:
Fish w/ Garlic Basil Mayonnaise
2-3 servings of fish fillets
4 tbsp of mayonnaise
1 large garlic clove, crushed
1/3 cup of fresh basil, finely chopped

Preheat oven to 350 degrees. In a small bowl, mix together mayonnaise, garlic, and basil.

Place fish fillets on an oven tray lined with baking paper and coat top evenly with mayonnaise mixture. Bake fish in the oven for 15-20 minutes or until cooked. Serve with leafy green veggies.

Dessert:
Nut Balls
1 cup of almond meal
1/2 cup of hazelnut meal
1/2 cup of almond butter (or sunflower butter)
4 tbsp of honey
2 tbsp of cocoa powder
1/4 cup of shredded coconut

In a bowl, mix together almond meal, hazelnut meal, almond butter, honey, and cocoa powder.

Roll mixture into small balls and if desired, roll them in the shredded coconut.

Keep refrigerated. Makes 18-20 depending on size of balls.

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Nebraska blogs (US-NE), 11/16/2010
21:03
Tuesday 101116
» Nutrisimple - CrossFit Omaha

It has a rich, peppery taste, and has an exceptionally strong flavour for a leafy green. It is generally used in salads, often mixed with other greens in a mesclun, but is also cooked as a vegetable or used raw with pasta or meats in northern Italy and in coastal Slovenia^{[citation needed]} (especially Koper/Capodistria), where it is added to the cheese burek. In Italy, rocket is often used in pizzas, added just before the baking period ends or immediately afterwards, so that it will not wilt in the heat.

Nutrition WOD
Breakfast:
Scrambled Eggs w/ Basil and Walnuts
3-5 eggs
1/2 cup of fresh basil, chopped
1/3 cup walnuts, chopped
salt and pepper (optional)

Whisk eggs in bowl and then place in frying pan on medium heat, stirring constantly. When the eggs are almost cooked, add basil and continue to cook for 1 minute or until eggs are fully cooked.

Add salt and pepper to taste.

Remove from heat and add in the walnuts before serving.

Lunch:
Beetroot and Walnut Salad
1 cup of fresh beetroot, diced
1/2 of an avocado
2 cups of rocket leaves
Your choice of beef strips, chicken strips, or fish, 4-6oz.
1/3 cup of walnuts, roughly chopped
2 tbsp of olive oil
2 tbsp of apple cider vinegar

In a saucepan on medium heat, steam the beetroot in water for 20-30 minutes or until tender. Remove from pan and leave to cool.

When the beetroot has cooled, place in a medium size mixing bowl along with the avocado, rocket, walnuts, olive oil, and apple cider vinegar. Combine well. Serve with meat placed on top of salad.

Dinner
Meatball Piccadillo (serves 2-3)

Meatballs
1 tbsp of avocado oil or coconut oil
1 onion, diced
1 pound of minced meat
2 garlic cloves, finely diced
1 apple, peeled, cored, and grated
1/4 cup of raisins
6 black olives chopped
3 tbsp of slivered almonds
1 egg
Pinch of ground cinnamon
Pinch of ground cloves
1 tsp of chili powder
salt and pepper

Sauce
About 25-30 oz of diced tomatoes canned or 4 cups of diced fresh tomatoes
Pinch of ground cinnamon
Pinch of ground cloves
Pinch of ground paprika

Preheat oven to 350. Heat the oil in a pan on medium-high heat and fry onion until browned.

Add onion to a mixing bowl with the beef, garlic, apple, raisins, olives, almonds, egg, cinnamon, cloves, chili powder, salt, and pepper. Combine well.

Form the meat mixture into 13 balls, place in an ovenproof dish and bake in the oven for 15-20 minutes, or until meatballs are cooked and browned.

While the meatballs are cooking, place the tomatoes, cinnamon, cloves, and paprika in a saucepan and simmer for 5 minutes.

When the meatballs are ready, place them in the tomato sauce and simmer on a low heat for a further 15 minutes. Serve.

Snack:
Poppy Seed Crackers and Pistachio Salsa

Crackers
1/3 cup of almond meal
1/4 cup of sesame seeds
1 tbsp of poppy seeds
1 tsp of olive oil
1 egg white
Good pinch of salt and pepper

Preheat oven to 350. Place all ingredients in a bowl and combine well.

Place mixture on a sheet of baking paper, and place another sheet of baking paper over the top of the mixture. Using a rolling pin, roll mixture out into a 3-4mm thickness.

Score pastry with the back of a knife into individual square pieces. Carefully remove baking paper from the top of pastry. Then holding the baking paper on the bottom of the pastry mix, move onto baking tray.

Bake in oven for 15-20 minutes until pastry is lightly browned. Leave to cool then break crackers into individual pieces before serving.

Pistachio Salsa
1/3 cup of toasted pistachios
1 cup of tomatoes, finely diced
1/3 cup of fresh parsley, roughly chopped
1 large garlic clove, finely chopped
2 mint leaves, finely chopped
1 tbsp of freshly squeezed lemon
Pinch of ground paprika

Place all ingredients in bowl and mix together well. Serve.

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Nebraska blogs (US-NE), 11/15/2010
08:31
Monday 101115
» Nutrisimple - CrossFit Omaha

Broccolini is a green vegetable similar to broccoli but with small florets and long, thin stalks. Although often misidentified as young broccoli, it is a cross between broccoli and kai-lan, Chinese broccoli. A natural hybrid of the cabbage family Brassica oleracea, it was developed by the Sakata Seed Company of Yokohama, Japan. Broccolini's flavor is sweet, with notes of both broccoli and asparagus.

Nutrition WOD
Breakfast:
Broccolini Wrapped in Bacon w/ Pine Nuts
4 stems of broccolini
4-6 slices of bacon
1/3 cup of pine nuts
toothpicks

Pre-heat grill to medium-high heat. Place pine nuts in frying pan on low heat and cook for 2-3 minutes or until lightly toasted/golden brown, stirring constantly.

Wrap 1-1.5 pieces of bacon around the stems of each broccolini and secure in place with a toothpick. Place broccolini on a pre-heated grill, turning occasionally for 5-6 minutes until the broccolini is tender and the bacon is crisp.

To serve, place the broccolini on a serving plate and top with the pine nuts.

Lunch:
Pecan Chicken Salad
1-1.5 chicken breasts
1/2 small red onion, finely diced
1 celery stalk, finely sliced
1/3 cup of pecans
1 hard boiled egg, cut in half
2 tbsp of mayonnaise (optional)

In a covered saucepan on medium heat, boil chicken breasts in water for 15-20 minutes or until cooked.

Remove chicken from the pan and leave to cool. Shred the chicken meat. In a small bowl, combine the chicken, onion, celery, pecans, and mayonnaise. Combine well.

Place egg on top of salad before serving.

Dinner:
Zucchini Omelet (serves 2)
3 cups of zucchini, diced
6-8 eggs
1 small onion, finely chopped
1 tbsp of coconut oil
1 tbsp of tarragon or oregano
Salt and Pepper (optional)

Preheat oven to 350. Line an ovenproof dis with baking paper and lay zucchini evenly over the bottom of the dish. Sprinkle zucchini with tarragon/oregano, salt and pepper.

In a bowl, beat eggs with coconut oil and pour over the zucchini. Bake in the oven for 20-30 minutes or until the eggs are cooked. Remove from the oven and cool for 2 minutes before serving.

Dessert:
Crunchy Banana Pops (serves 3)
1 large banana, peeled and cut into 3 pieces
3 ice-cream sticks
Favorite nut butter

Place banana pieces onto individual ice-cream stick. Cover half the banana with almond butter or roll in chopped nuts.

Place uncovered side of banana on a plate lined with baking paper. Freeze for 6 hours or overnight before serving.

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Nebraska blogs (US-NE), 11/13/2010
19:36
Saturday 101113
» Nutrisimple - CrossFit Omaha

Focaccia (Italian pronunciation: [foˈkattʃa]) is a flat oven-baked Italian bread,^[1] which may be topped with herbs or other ingredients.

Focaccia is related to pizza, but not considered to be the same.

If you were good this week and didn't cheat (that much anyway), I am posting a dinner that includes a little bread. If you are an extreme paleo-ist and refuse to eat bread, that is fine. Just find a suitable alternative but if I know most people, they cheat so why not give them a recipe to help them get that urge out of the way. To each his/her own.

Nutrition WOD
Breakfast:
Scrambled Eggs w/ Veggies
2 spring onions, chopped
1 tsp of coconut oil or grass-fed butter
1/2 a carrot, finely chopped
2 broccolini stalks, finely chopped
2 asparagus stalks, finely chopped
3-4 eggs
salt and pepper (optional)

Place oil/butter and onions in a frying pan on medium heat and fry for 1 minute. Add vegetables and cook for a further 1 minute, stirring constantly. Add the eggs and scramble into the veggie mixture, stirring constantly for 2-3 minutes until the eggs are cooked.

Add salt and pepper to taste. Serve immediately.

Lunch:
Bacon, Mushroom, and Pesto Foccacia
2 bacon eyes
1 cup of sliced mushrooms
1 cup of baby spinach leaves
1 tsp of pesto
1 slice of flaxseed foccacia, cut in half

Preheat sandwich press to medium heat. Fry bacon and mushrooms in a heated frying pan for 3-4 minutes or until bacon is cooked. Remove from heat.

Spread pesto onto one slice of the foccacia then top with bacon, mushrooms, spinach, and top with the other slice of foccacia. Toast in the sandwich press for 1-2 minutes. Serve.

Dinner:
Fish w/ Tomato and Almond (serves 2)
4 white fish fillets
13.5 fluid oz of diced tomatoes
1 bunch parsley, chopped
1 lemon, peel finely grated
1 garlic clove, finely chopped
1 tsp of paprika, ground
2 tbsp of olive oil
2oz of slivered almonds

Preheat oven to 350 degrees.

In a bowl combine tomatoes, parsley, grated lemon rind, garlic, paprika, oil, and almonds.

Place fish in an ovenproof dish and top evenly with tomato mixture. Bake in oven for 20-30 minutes or until the fish is cooked.

Serve with vegetables or salad.

Dessert:
Chocolate Coconut Snack Bar (serves 4-6)
3/4 cup of almonds
3 tbsp of desiccated coconut or freshly grated coconut
1 cup of walnuts
3 tbsp of cocoa powder
3/4 cup of dates

Blend all ingredients in a food processor or blender. Press mixture firmly into a tray lined with baking paper to prevent sticking.

Cool in a refrigerator for a few hours. When cooled, remove from tray and cut into bar shapes. Serve.

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Nebraska blogs (US-NE), 11/12/2010
18:20
Friday 101112
» Nutrisimple - CrossFit Omaha

Pine nuts are the edible seeds of pines (family Pinaceae, genus Pinus). About 20 species of pine produce seeds large enough to be worth harvesting; in other pines the seeds are also edible, but are too small to be of great value as a human food.^[1]^[2]^[3]

Nutrition WOD
Breakfast:
Scrambled Eggs w/ Mushroom and Pine Nuts
3-4 eggs
2 tsp of onion, finely chopped
2 tbsp of chives, finely chopped
1 cup of sliced mushrooms
1 tbsp of coconut oil or grass-fed butter
1 tbsp of pine nuts
salt and pepper (optional)

Place oil/butter and onions in pan on medium heat and fry for 3-4 minutes until lightly browned. Remove onions from pan.

Whisk eggs in a bowl then pour into the frying pan; cook while stirring constantly. When the eggs are almost cooked, add chives and continue cooking for a further 1 minute, or until eggs are cooked. Add salt and pepper to taste.

Remove from heat and stir in mushrooms before serving.

Lunch:
Tasty Chicken Salad
1-1.5 Chicken breast, boiled or steamed and shredded
2 cups of baby spinach leaves
1 large Roma tomato, diced
1 cup of cucumber, diced
2/3 cup mushrooms, diced
1/2 a red onion, finely diced
1/4 cup of black olives, cut in halves
3 tbsp of olive oil
4 tbsp of balsamic vinaigrette

Place all ingredients in a salad bowl and toss well. Serve.

Dinner:
Chicken, Spinach, and Asparagus Soup (serves 2)
2-3 chicken breast, shredded
4 chopped spring onions
4 cups of spinach
6 thick asparagus spears slice in half or 12 thin asparagus spears
Grass-fed butter
1.5 cups of coconut milk
Spices (choose your favorite spices or your favorite curry paste) - For example: cumin, cinnamon, Mexican chili powder, ground paprika, dried chili, garlic, ground coriander, lime, cardamom, salt and pepper.

In a saucepan on medium heat, fry the onions in a little butter until lightly browned. Add spices, asparagus and spinach and stir until spices are heated and mixed through the asparagus and spinach.

Add the coconut milk and chicken and simmer for 10-15 minutes. Serve.

Snack:
Coconut and Lime Custard (serves 2)
1/2 cup of coconut milk
1/4 cup of water
1/2 tbsp of honey
1/2 a lime, peel and finely grated
1 tbsp of lime juice
1/2 tsp of vanilla essence
2 eggs
1/8 of a cup of shredded coconut

Preheat oven to 325 degrees.

Place coconut milk, water, honey, grated lime and lime juice in a pan and simmer over medium heat for 1 minute.

In a bowl, beat eggs for a few minutes then slowly add to the hot coconut milk mixture, whisking constantly for a smooth consistency.

Divide the custard mixture into 2 individual serve ovenproof dishes and place these in a deep ovenproof pan. Pour boiling water into pan to come halfway up the sides of the dishes. Bake in the oven for 30-40 minutes or until custard is set.

Cool to room temperature then place custard in the fridge to cool for 6 hours or overnight.

Serve with shredded coconut sprinkled on top.

More... »
Nebraska blogs (US-NE), 11/11/2010
17:54
Thursday 101111
» Nutrisimple - CrossFit Omaha

Leeks, like garlic and onions, belong to a vegetable family called the Allium vegetables. Since leeks are related to garlic and onions, they contain many of the same beneficial compounds found in these well-researched, health-promoting vegetables.

Nutrition WOD
Breakfast:
Bacon and Leek Sandwich
1 small leek, finely sliced
3-6 slices of bacon
2-3 eggs
1 tbsp of coconut oil or grass-fed butter
1 capsicum half

Fry bacon and oil in pan. When lightly browned, remove extra oil and add leek, stirring constantly for 5 minutes or until leek is tender. Add eggs and scramble into bacon and leek. Remove from heat.

Fill capsicum half with bacon and leek scramble and serve.

Lunch:
Tuna and Apple Salad
4-6 oz of canned tuna (wild caught)
2-3 cups of loose, organic spinach
1 small green apple, cored and diced
Your choice, 1/2 cup of pecan nuts or 1/4 avocado, peeled and diced
1/2 a red bell pepper, diced

Toss together in a bowl and serve. No dressing needed.

Dinner:
Chicken w/ Basil and Orange Sauce (serves 2)
2-3 boneless, skinless chicken breasts
2 tbsp of olive oil
1 cup of freshly squeezed orange juice (do not use carton orange juice, in fact, what is that stuff doing in your house?)
2/3 cup of fresh basil, roughly chopped
Sea Salt (optional)

Pre-heat oven to 350. Place chicken breasts between two pieces of baking paper. Using a meat hammer or the end of a rolling pin, flatten poultry until 1cm thick.

Place chicken in an ovenproof dish with oil, orange juice, basil, and a good pinch of salt. Cover tightly with aluminum foil.

Bake chicken in oven for 30-40 minutes or until cooked. Serve with a salad or steamed veggies of choice. Lots of veggies please.

Snack:
Kombucha
Grab you a bottle of GT's Kombucha or Synergy Tea and drink that sucka.

More... »
Nebraska blogs (US-NE), 11/10/2010
21:16
Wednesday 101110
» Nutrisimple - CrossFit Omaha

Capsicum are commonly called chilli pepper, red or green pepper, or sweet pepper in Britain, and typically just capsicum in Australian, New Zealand, and Indian English. The large mild form is called bell pepper in the U.S. and Canada.

Nutrition WOD
Breakfast
Tuna and Egg Sandwich
195 grams of canned tuna
1 egg
1 capsicum half
Sea Salt (optional)

Boil egg for 5-6 minutes or until desired firmness has been reached. Cool egg, peel, and cut in half. Place tuna on the bottom of the capsicum half and place egg halves on top. Add salt if desired to serve.

Lunch
Chicken with Yellow Squash Salad
1-1.5 boneless/skinless chicken breasts, sliced into strips
2-3 yellow squash
Handful of cherry tomatoes, halved
1/2 an avocado, diced
1 cup of parsley, roughly chopped
1/3 cup of dill, roughly chopped
2 tbsp of olive oil
2 tbsp of lemon juice

Boil the squash in water for 5 minutes or until tender. Drain and cool. Cut the cooled squash into quarters and place into a large salad bowl with cherry tomatoes, avocado, parsley, dill, olive oil, and lemon juice.

Arrange the salad on a plate around the chicken and serve.

Dinner
Peppered Steak and Greens (serves 1-2)
2 - 100 gram rump steaks
2 tbsp of crushed peppercorns
1 egg, beaten
1 tbsp of grass-fed butter
4-6 cups of leafy green veggie of choice (red chard, spinach, kale, etc.)

Dip each steak into beaten egg and then cover by pressing on crushed peppercorns. Place the steak on a frying pan with some butter to grease or grill. Fry on high heat for 30 seconds each side, reduce heat and cook until steak is at desired tenderness.

Serve with leafy veggies (run under water and shake dry) microwaved on high for about 30-45 seconds.

Snack
Traffic Lights (serves 2)
2 Thick chunks of pineapple
1 Kiwi, peeled and cut in half
2 strawberries
2 wooden skewers or ice cream sticks

There is no protein with this snack so be very careful not to go overboard. Part of the silliness is in the fact that you skewer the fruit in the fashion of traffic lights, kiwi on the bottom, pineapple in the middle and the strawberry on top. Enjoy and remember, organic is best. I'm serious.

More... »
Nebraska blogs (US-NE), 11/09/2010
21:47
Tuesday 101109
» Nutrisimple - CrossFit Omaha

I know that some of you have requested a food list but unfortunately that is not an option at this time. I would recommend that you wait a week before committing to this 30 day plan thus allowing a week's worth of meals to be posted.

Nutrition WOD
Breakfast:
Vegetable and Nut Omelet
1.5 cups pumpkin, diced
2/3rds cup eggplant, diced
1 medium tomato, diced
3-4 eggs
4 walnut halves, chopped
1 tbsp sunflower seeds
salt and pepper (optional)

Boil diced pumpkin in a pan with water until nearly cooked. Place eggplant into the pan and continue to boil for 2-3 minutes or until pumpkin and eggplant are both cooked.

In a bowl, beat together the eggs, salt, and pepper.

Heat frying pan lined with baked paper. Place the pumpkin, eggplant, tomato, walnuts, and sunflower seeds onto the baking paper and pour over the egg mixture.

When the bottom of the omelet is cooked, turn the mixture over by placing another sheet of baking paper to the side and flipping the mixture onto it, then transfer back into the heated frying pan and cook for an extra 2-3 minutes, or until browned on the bottom. Serve.

Lunch
Chinese Cabbage and Chicken Salad w/ Almonds
1/2 Chinese cabbage chopped
5-6oz chicken breast cut into strips
Handful of almond slivers
2 tbsp Olive Oil
1/4 cup of balsamic vinaigrette

Mix in bowl and serve.

Dinner
Beef and Mushroom Goulash (serves 2-3)
500 grams diced beef
2 tbsp coconut or avocado oil
1 onion, diced
200 grams button mushrooms, sliced
3 tbsp ground paprika
600 grams can of diced tomatoes
Parsley
Salt and Pepper (optional)

Heat a medium-sized pan on medium-high heat. Fry the beef in 1 tbsp of oil for 4-5 minutes or until browned. Transfer beef to a plate. In same pan, add 1 tbsp of oil and stir fry the onion and mushrooms for 3-4 minutes, or until onion and mushrooms are slightly tender. Add paprika, stir well to coat mushrooms and onions.

Add tomatoes and beef. Cover pan and simmer for 20-30 minutes. Season with salt and pepper before serving with chopped parsley to garnish.

Snack
Watermelon and Coconut Milk
2-4 cups of watermelon
1 cup of coconut milk
2 tbsp of vanilla essence
2 tbsp of lemon juice
1 scoop of protein powder
2 cups of ice

In a blender, mix the coconut milk, protein powder, lemon juice, ice, and vanilla essence until smooth. Add in watermelon and continue to blend until desired consistency.

More... »
Nebraska blogs (US-NE), 11/08/2010
18:33
Monday 101108
» Nutrisimple - CrossFit Omaha

Nutrition WOD
Breakfast:
Grilled Garlic Mushrooms w/ Bacon
2 cups mushrooms, sliced
6 slices of bacon
3 tbsp parsley, finely chopped
3 tbsp coconut oil
3 garlic cloves, finely chopped
salt and pepper (optional)

Combine in a bowl and then place in heated pan. Stirring occasionally, cook for 5-8 minutes.

Lunch:
Caesar Salad
6 slices of bacon
4 cups of chopped green leafy veggie of choice
2 hard boiled eggs
1 garlic clove, finely chopped
olive oil and vinaigrette for dressing

Dinner (serves 2):
Beef w/ Zucchini
280g beef, cut into strips
2 tbsp of coconut oil
1 onion finely chopped
2 garlic cloves, finely chopped
4 tomatoes, chopped
1/2 tsp salt - 1 tsp ground pepper
1/3 cup water
4 small zucchinis, cut crossways into pieces
1 red capsicum, diced

Fry beef until all sides are browned using coconut or avocado oil. Add onions, garlic, tomatoes, water, salt and pepper; cover and simmer for an hour. Check from time to time to ensure mixture has not become too dry; add more water if necessary.

Stir in zucchini and capsicum pieces and simmer for a further 20 minutes. Serve.

Snack (1 time so choose wisely):
Fruit and Nut Snack
Dried Apricots
Chopped pecan nuts (or choice)
Pumpkin Seeds
Cinnamon
(it would be in your best interest to add beef jerky to this snack)

All drinks should be green tea, perhaps a cup of coffee in the morning, or water. If you need to alter anything, go ahead but choose wisely and ask if you are unsure. If you tend to get hungry often, increase the protein source within each meal.

More... »
Nebraska blogs (US-NE), 11/06/2010
11:16
Thirty Days to Follow
» Nutrisimple - CrossFit Omaha

I am going to embark on a strict paleo diet for 30 days and I would like you to follow along. We will call it the nutrition WOD. How original right? A lot of you have asked me how and what should you eat like exactly. You've wanted a plan and I was always hesitant because no one ever follows a plan. They may do so for a week or so but everyone eventually falls of a plan.

The reason it is difficult for most to follow something written out is due to the small stuff. Stuff like me not knowing exactly, your likes and dislikes and the fact that when you don't educate yourself on why you are eating a certain way, you don't have that attachment to it. When you learn about a way of life, the ins and outs, you feel empowered and motivated. If you don't learn, you are just doing a favor. It's like watching someone's kids for the evening. You know they'll be coming to pick them up.

I will post three meals a day along with a snack of some sort. All four eating times will include protein, carbohydrate, and fat. All four eating times, I expect, to be of the utmost quality. We're talking grass-fed beef, steak, pork, etc. Organic produce and fruit.

This also means that, we will be cutting out grains, alcohol, legumes, and all processed foods. I may or may not include milk for post-workout purposes.

Anyways, I plan to post the first day's WOD tomorrow afternoon and will try to stay one full afternoon ahead so that everyone can prepare accordingly. There will be things you are not used to and there will be things you will not have access to. Do the best you can to replace what you do not have with a suitable replacement. And please ask questions if you are unsure about anything.

I will post the recipe with each meal and feel free to alter it in any way so long as you stay within the rules. Again, ask if you are unsure. Also, if you'd like, post some personal stats to comments so that you can revisit them after thirty days.

Good luck.

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