Recipes April 21, 2009

I’ve received a few requests for recipes lately, so I’m going to attach several to this post. I’m a huge fan of Cooking Light magazine and its corresponding, user-friendly website. All of their recipes include a full nutritional analysis, so it’s easy to get the Protein-Carb-Fat breakdown.

Sausage and Cheese Breakfast Casserole

White Chili

Sicilian Stuffed Chicken with Marsala

Grilled Halibut with Lemon Caper Vinaigrette

Protein Pancakes

Full disclosure on the Protein Pancakes:  My favorite brand of protein powder has been discontinued by Lifetime Fitness and I’ve only ever made this recipe using that brand.  The last batch I made with the new formula turned out H-o-r-r-i-b-l-e… with a capital H.  I’m trying other methods with the new formula and I’ll let you know if I succeed.   (By the way – you can also make these pancakes with 1-min quick cook oatmeal, but let the batter sit for a while - 4 hours or overnight - so it can soak up some of the liquid.  You can make them right away if you mix everything in a blender.)

 

PS – This qualifies as my response to Brian’s recent post on food diversity.  Happy Cooking!

Zone Menu Planning April 9, 2009

I’ve included a link below to a sample of my Weekly Menu Planner.  Since Dave and I started Zoning 2 months ago, I have found it very useful to create a weekly menu each Sunday and then use the menu as the basis for grocery shopping.  This ensure that you always have the necessary items on hand.  Even better – it prevents you from purchasing items that you intend to eat but never get around to using in a recipe.

I actually have 4 different versions of the menu and I cycle through them all to keep enough vareity (and interest) in our meals.  Salads are a consistent staple for lunch, but we mix and match almost everything else.  I’m not quite at the level of Foodie, but I’ve always loved and appreciated good food.  I refuse to sacrafice taste or quality in the name of any diet and I curse those who believe that “good food” and “good for you” are mutually exclusive.

Planning healthy menus is not challenging – it just takes a little time.  Dave thought I was crazy for mapping this out at first, but on the 3rd night into our CrossFit Zone experiment when he didn’t have to wonder what we’d be making/eating for dinner after a tough WOD – he was sold.   It’s much easier to stick to the plan if you actually have one. 

So – each Sunday I grab a menu, make slight changes here and there if I’m craving something special, and then I make the shopping list.  I keep the menu on the fridge so it’s always accessible.  In addition – I keep copies of the “Food Blocks” chart so we have a quick reference guide on portion sizes as well as our very own block prescriptions (also attached).   All of these things together have helped us stay on target.

1. The menu gives us a plan to follow
2. The Food Blocks chart ensures that our portion sizes in check
3. The Block Prescription chart keeps us honest – and on plan

Weekly Meal Planner

Block Prescriptions

Take a look and let me know if you have any questions – or if you’d like any recipes.  The White Bean Chicken Chili, Buffalo Burgers, and Meatballs with Zucchini are some of my favority recipes…  Enjoy!

Why Am I Doing This? February 24, 2009

Because nothing motivates me more than personal accountability.
Because I’m probably not eating as well as I think I am.
Because I know I could be in much better shape with a little more effort.

Our wedding date is Sept. 5th, Labor Day Weekend. I won’t be a meek, prissy, lost-to-the-wind bride.
I will be a kick-ass, super strong, holy god look at her arms going down the aisle bride.

That said – I’m not getting in shape just for the wedding – my dress fits perfectly now and I would change a thing about it. But I know I could drop at least 8-10% of my current body fat and be much happier with my performance (and let’s be honest here – appearance.)

Biometric Stats – Week 1 Day 1: Paleo Zone
Height: 63.5
Weight: 140
% Body Fat: 26%
BMI: 24.4
Waist: 32″
Hips: 36″

There’s the baseline in very real numbers. We’ll see what happens…