Zoned Chocolate Cherry Muffins

Prep: 20 min. Yield: 4 (4-block) servings
Cooking: 20-24 min.

(Block Size ) Ingredients

Dry Ingredients
(8 carbohydrate) 1 1/3 cups oat flour
(12 protein) Four 1-oz scoops chocolate whey protein
2 1/4 t pumpkin or apple pie spice
1 T nonaluminum baking powder
1 T grated orange rind (optional)

Wet Ingredients

(4 protein) 4 whole eggs or 8 egg whites
(16 fat) 5 1/3 t unrefined canola oil
(4 carbohydrate) 8 t granulated fructose or syrup or agave nectar
(2 carbohydrate) 2/3 cup unsweetened applesauce or apple juice
(2 carbohydrate) 1 cup pitted sweet red cherries, coarsely chopped


Instructions:
1. Preheat oven to 350. Spray a 12- muffin tin with nonstick cooking spray and set aside. (baking cups won't work)
2. Sift the dry ingredients into a 1 1/2 quart mixing bowl. Stir and set aside.
3. Combine the wed ingredients in a blender. Cover and blend until smooth, stopping to scrape down the sides.
4. Spoon the batter equally into the muffin cups.
5. Bake until firm to the touch and golden on top and around the edges, and a toothpick inserted into the center comes out clean. Bake 20-24 minutes. Be sure to run a knife around the edges to release the muffins.
* Snack size muffins - Divide the batter among 16 muffin cups, filling the remaining empty tins with water to prevent warping. Bake 12-15 minutes. Each muffin will contain 1 protein, 1 carb and 1 fat. Perfect for snacks!

This is a possibility!!

http://www.warriordash.com/register2011_tennessee.php

The Paleo Lunch Conundrum

I am a full time working mom. This means that I struggle on a daily basis to make the right choices for my lifestyle....for the simple fact of time. It takes a lot of time to prepare healthy and satisfying lunches, so the quick trip to McDonald's seems justifiable and logical.....until the scale tells you the truth about just how logical that choice was! Lunch (for me anyway) is the hardest meal to stick to. I am away from home, so that means that I have to prepare something healthy for myself. That isn't always easy.I hate hauling dishes back and forth to work. I always manage to get them out of the fridge for work, but always manage to leave them IN the fridge at work. Days later I am hauling 20 nasty, half empty bowls home. Here are some suggestions that have worked well for me.

1. Put it on a stick
Personally I prefer this option because it takes up minimal space, doesn’t require any cutlery and there’s nothing you have to take home again. The idea is simple, you create a cold shish kabob with chicken, some leftover beef or spicy sausage. Add some paprika, fresh ground pepper, cherry tomatoes or anything else you like and then spice it up a bit. Wrap in alimunium foil and you’re good to go.



2. Brown bagging it
This is the easiest and fastest to prepare, but you might need a knife or fork. Just take a paper bag and throw in a bell pepper, a mini cucumber, an apple or a kohlrabi. Anything that doesn’t drip liquids. Then pick your protein. Easy options are hard boiled eggs or canned tuna/salmon. But you could also throw in some leftover chicken as long as you wrap it in foil. And don’t forget nuts!


3. Tupperware galore
As I mentioned above, my biggest problem with tupperware is that it’s not disposable. I suppose it’s good for the environment and all, but I really hate taking dirty dishes back home. It does give you a lot of tasty options. A good salad is always nice, leftovers from last night’s dinner works great too. If you’ve got one of those containers with separate spaces you can even have a tapas like meal.
This is a great option when you have enough space in your bags. I carry a brief case, purse and often times, my gym bag. Last thing I want it to haul something else twice...especially when it is probably stinky because I have left it at work for a week.

4. Eating out
I try not to do this too much, because the budget is tight. But if you can afford it there are several good options. Take Subway for example, it’s not ideal but their salad is pretty good with some extra chicken and olive oil.
If you’re not too shy you can always ask for a lean burger or chicken sandwich without the bun. There is always something on the menu that will fit into your paleo diet. Remember, Paleo is the anti-vegan. When I eat out, I stick to Q'doba, Moe's or this amazing Thai restaurant across the street (they have the most amazing cashew pot-stickers). I find that these restaurants offer fresh and healthy options packed with plenty of protein....without having to rely on dairy.





.

I am that man...

This is an excerpt from Day 2 of the 21 Day Challenge....
'

Day 2: Overweight physically and underweight spiritually

Thought for the Day: God made us capable of craving so we’d have an unquenchable desire for more of Him, and Him alone. Nothing changes until we make the choice to redirect our misguided cravings to the only One capable of satisfying them.

My journey to healthy eating didn’t gain traction by counting calories or obeying rules of the food pyramid. The process began in earnest when I admitted that, yes, I was overweight physically. But, more importantly, I was underweight spiritually. I was spiritually malnourished. Tying these two issues together is what opened my eyes to see God in a whole new way.

I’m reminded of the story in the Bible where a rich young man comes to see Jesus. The young man explains that he is following all the religious rules, but still feels something is missing from his pursuit of God. He asks, “What do I still lack?” Jesus answers, “If you want to be perfect [whole], go, sell your possessions and give to the poor, and you will have treasure in heaven. Then come, follow me” (Matthew 19:20 – 21 NIV).

The rich young man then goes away sad because he won’t give up the one thing that consumes him. He is so full with his riches he can’t see how undernourished his soul is. It’s at this point in the biblical story that most of us start to look at all the rich people we know and think, “Well, I sure hope they get this message. Good thing I’m not rich. Good thing Jesus doesn’t ask me to sacrifice in this way.” Or does He?

Jesus meant His comment for any of us who wallow in whatever abundance we have. I imagine Jesus looked straight into this young man’s soul and said, “I want you to give up the one thing that you crave more than Me.”

For me, I was like the rich young man when it came to eating. I refused healthier breakfast options, such as egg whites and fruit, while filling myself with candy-sprinkled doughnuts. I choose soda instead of water, chips instead of carrot sticks. Even when my sugar high crashed and I complained of splitting headaches, sluggishness, and unwanted extra weight, I steadfastly refused to even consider giving up my daily brownie.

God made us capable of craving so that we’d have an unquenchable desire for more of Him, and Him alone. Nothing changes until we make the choice to redirect our misguided cravings to the only One capable of satisfying them.

Paul wrote to Christians, “I keep asking that the God of our Lord Jesus Christ, the glorious Father, may give you the Spirit of wisdom and revelation, so that you may know him better” (Ephesians 1:17 NIV).

I don’t know about you, but to me this one benefit of knowing God better is worth all the effort and sacrifice that a healthy eating journey requires. It’s easy to feel that our struggle with food is such an unfair deal. But I encourage you to see the process today as a path that offers both physical and spiritual benefits.'

I realized over the weekend that I am that rich man. I can tell people how to lose weight, I know how to do it myself.. but my selfish sinful nature won't give up the very thing I know God is asking me to give up. It's an interesting realization, really.

The plain, honest truth that I just don't want to give up the sugar. And I mean temper tantrum don't want to... fall on the floor, pitch a fit and cry until I get my way kind of tantrum. That is not at all an exaggeration for the war that raged in me this weekend. I lost. Totally lost. But realized that deep in my heart I'm afraid to give up the control of what I eat.

So this food battle is so much more than being just about the food. It's not at all about the inches I would like to lose, or the blotchy skin I would like to clear up.. or the back fat that showed up 3 years ago and won't leave. This is about me being willing to give up control and desiring to trust that God really can be enough to fill my soul. Cause' that's really what it's about, isn't it? There's a hole I'm trying to fill that can only be filled by him. But I keep trying to stuff it with food, and the only thing that's overflowing is my waistline!

So I am starting over. I have yet to even make it 3 days in my 21 day challenge. But the only way I'm going to have success is if I acknowledge my failures and admit my weaknesses, learn from them and try again. I've had a lifetime of eating to cover up my pain. I can't expect to change that in a weekend.

I hope you all had a more successful weekend than me :)

Bethany

Almond Chicken

Yet another yummy recipe from Paleo-Jenny

Almond Crusted Chicken:

• 1 cup almonds
• 1 1/2 teaspoons Spanish paprika
• 2 eggs
• Salt and black pepper
• 4 boneless, skinless chicken breasts (about 6 ounces each)
• 4 tablespoons extra-virgin olive oil

Directions*
Finely chop the almonds in a mini-chopper or food processor. Transfer the nuts to a shallow dish and stir in the paprika. Lightly whisk the egg whites in another shallow dish. Pat the chicken dry and season both sides with salt and pepper. Dip each piece of chicken into the egg, letting the excess fall back into the dish. Then press both sides of the chicken into the nuts to coat. Place on a baking sheet, cover, and refrigerate for at least 20 minutes to set the crust.

Preheat the oven to 350 degrees F. Place rack on a baking sheet.

Heat a medium nonstick skillet over medium-low heat and add 1 tablespoon of the oil and the butter. Place the chicken smooth-side down in the pan and then raise the heat to medium-high. Cook turning once, until the nuts set and turn golden brown, about 3 to 4 minutes per side. Transfer meat to the prepared pan and bake until an instant-read thermometer inserted into the sides of the chicken registers 160 degrees F, about 20 minutes.

Paleo Granola

I found this on http://jennykaye.blogspot.com/
She has a great blog with lots of recipes and when and what she's eating/doing in her workout.

I made Paleo-Granola yesterday and it was even better than the last time I made it. Yum! Thanks to Sarah Murray at Crossfit Invictus. Here's the scoop:

• 5 cups nuts and seeds (I used slivered almonds, pumpkin seeds, sunflower seeds, pecans*, and walnuts*; you can use whatever you want, but make sure you use at least 2 – 3 cups slivered almonds, as these take the place of what is normally oats)
• 1/3 cup honey (or maple syrup or any other Paleo-approved sweetener)
• 1/3 cup Paleo-friendly oil (I used coconut oil and highly recommend it)
• 2 tsp vanilla
• 1 tsp cinnamon
• 1 tsp nutmeg
• 1 cup raisins
• 1 cup shredded unsweetened coconut
  

*I chopped most of my walnuts and pecans pretty fine this time and I think it caused the honey mixture to stick the fine nuts together a little & when it baked it became a little crunchy. Mmm-mmm.

Mix honey, oil, vanilla, cinnamon and nutmeg in a small saucepan and bring to a boil on the stove. Let it cool. Spread the nuts and seeds out on a greased baking sheet and pour the cooled honey mixture over the top. Mix it around to get everything covered, and bake for 30 minutes at 300 degrees. Allow the pan to cool slightly and then put the mixture into a bowl. Mix in raisins and coconut, and enjoy!

And if you're having a hard time finding any ingredients, I recommend a trip to the organic or health food section of your neighborhood Kroger or Publix; and if you can't find it there, make a run to Whole Foods or Trader Joe's.

Food & Crack. Same thing.

Excellent article on food as a drug.

http://library.crossfit.com/premium/pdf/38_05_off_the_crack.pdf?e=1297738754&h=7e9b28f3c42e090f8188ee680fa5bd20