Monday, August 19, 2013

Lemon Parmesan Spaghetti Squash with Pan Seared Brussel Sprouts

Well I finished my four week Paleo Zone Eatology experiment. I learned a lot and got great ideas for how to properly balance foods. I know I will continue to incorporate this into my meal planning.  It will become a staple in the weeks leading up to competitions and events.  But I also learned my body needs carbs.  Not necessary 2.5 C of broccoli carbs, but carbs.  Brown rice and sweet potato's come to mind.  I also learned I'm not a 20 year old trying to make it into the games so I wasn't going overboard with extreme eating of chicken, broccoli and 6 almonds the rest of my life. I did loose a few pounds and inches in the process!

I will stay on track, eat clean, paleo, zone or whatever is good for me.  I will also enjoy some birthday cake at a party or ice cream when I'm with the grandkids.  It doesn't kill you if you only eat it once is awhile.

Today I am back on the path of posting, sharing and supporting others by sharing my meals! 

Lemon Parmesan Spaghetti Squash with Pan Seared Brussel Sprouts

1 super large spaghetti squash
1 lemon
1 bunch Italian parsley or Basil
1lb brussel sprouts
1 garlic
small  yellow onion
Parmesan cheese - fresh is best (or similar cheese)
Salt and pepper
Olive Oil
Coconut Oil

Cook squash.  I used the microwave since I didn't have an hour to cook in oven.  Slice some slits through it all over, put in micro, 20 min on high...perfect spaghetti squash.

While that was cooking I prepared the brussel sprouts by cutting the stem off and cutting them in half.  I used two cloves of garlic in my press and I added a half a yellow onion, cut up. I heated up about 2 tbl of coconut oil in a pan and added the garlic and onion, turned the heat down and added the sprouts.  Stir it frequently and watch the heat so they don't sear to soon.  I ended up adding a little water to help them steam

Meanwhile prep the parsley by cutting off the leaves, discard stems.  Cut leaves into pieces.  I don't know how to explain the rough chop well, so here goes.  I piled all the leaves up and just chopped it a few times, mixed it up a little, bunched it again and chopped again.  I rolled the lemon on the counter to get the juices loosened up too.  It makes it easier to squeeze.

When the squash is done, let it sit a minute or two.  Cut in half, scoop out seeds and mushy stuff in the center and then drag a fork through it to create the "spaghetti".  I placed it in a large bowl, drizzled with a tad bit of olive oil, sprinkled a good amount of parmesan cheese on it (I used kraft. It was all I had, but fresh grated would be best)  Added the lemon juice squeezed (watch the seeds) parsley, salt and pepper and tossed it with the fork.  Walla  Be warned, I used too much lemon juice so it was stronger then I would have liked, but still good.  Who doesn't love lemon right?

Oh and a side note.  150lb Jerk overhead today!!  That's a 5lb PR and my shoulder feels perfect!!

Saturday, August 3, 2013

Eatology Nutritional White Board

If you don't know what Eatology is, go back a few blogs.  This is ending my third week and its been a progression of dietary change.  They suggested dialing it in really tight so I can perform well at our total night which is today.
This is what I ate yesterday and basically what I'm eating today.  As you saw from the earlier post I've spent some time preparing these meals. 
100% today
Meal 1  Eatology Meal
Meal 2  2.5 C steamed broccoli, 2 oz chicken sausage, 6 almonds
Meal 3  1/2 C onions, 1 1/4 C peppers red and green, 3 oz tilapia no almonds cuz I sautéed the peppers/onion is bacon grease.  But I made three servings with the 1 Tbl spoon it was cooked with. Just enough to not stick to pan so maybe not even 1 Tbl. Maybe more like a little over a half.
Meal 4  I cut in half because it was only 45 min before WOD time  12 asparagus, three almonds, 1 oz of chicken sausage.
Meal 5  2.5C broccoli, 2 oz chicken sausage, 6 almonds.
I felt great going into the WOD at 5:30pm, finished it within the time cap (I would normally not because of the running)  Felt great during the entire WOD, never felt like I was going to die and had to stop.  Did most of it unbroken (except those damn pull ups) .  Here's the recap.
run 1 loop ( about 1/4 mile)
40 kettlebells at 35lbs - made it to 35 before stopping (unheard of for me) rested about 3 seconds and finished them.
run 1 loop
30 pull ups - had three strong every time so ended up doing my typical 3 then 2.  But its a control thing to keep on the bar. I have to work on. Did them without really stopping other then to gather myself and reset.  So this was an improvement.
run 1 loop
20 burbees - unbroken baby.....I didn't stop.  Slowed down a bit towards the last 5 or so, but did not stop til they were done.
run 1 loop
10 box jumps - piece of cake I'm good at these
run 1 loop
little over 24 min.  Time cap was 25 min.  I would normally not have finished in time.  I ran every loop constant running with two small breaks just to collect my breathing.  That was during the second to last loop. 
I'm sold.  I don't think I could do this meal plan everyday for a LONG time.  But I'm solid and excited to eat my freakin 2.5 C of broccoli today and get my Fran time tonight! 

Thursday, August 1, 2013

Meal Prep Night! Zone Paleo Fast Track

LOOK WHAT CAME TODAY!! Custom made to fit my feet.  Mothers day gift from the children.  I'm so lucky.  Now give me some heavy shit to lift.......

My nutrition coach asked me if I was okay with where I was or did I want them to hold me accountable and dial it in another notch.  I'm always up for a challenge so of course I said go for it.  Besides one can not get better by "being okay" with where you're at. So why not.

The fast track meal plan is basic.

2 block meals consisting of the following. You can mix and match from each category but have to have 1 from all three to equal a meal.

Protein = 2 oz chicken, 2 oz turkey or 3 oz white fish
Carbs = 2 whole cucumbers raw, 8 C spinach raw, 4 C raw broccoli, 2.5 C cooked broccoli or 24 Asparagus spears.
Fat = 6 almonds

Who eats 8 C of raw spinach other then Popeye? Seriously this is going to be a challenge.

I committed for two days to see if I could even do it.  I spent tonight cutting, cooking, steaming, baking and sautéing.  This is what my kitchen looked like.  And boy did it smell yummy.

It took me about 3 hour total and I didn't clean up. 

What I cooked:
about 6 crowns of broccoli - steamed
about 80 Asparagus Spears - steamed
2 huge chicken breasts - slow baked with herbs
3 links Chicken Sausage from market, all natural.
2 large Tilapia Filets - blackened and pan fried in 1 Tbl Coconut Oil
2 large Red Peppers, 2 large Green Peppers sautéed in 1/2 Tb bacon grease
1 large and 1 med onion - sautéed in 1/4 Tb bacon grease
I measured individually the onion and peppers to equal a total of 2 blocks.  1/2 C onion = 1 block Carbs and 1 1/4 C peppers = 1 block Carbs.  I kept them separate when I cooked them to make measuring more accurate.
Let see what the next two days holds........