tuna lettuce wraps

This is my new favorite post workout snack.  It's surprisingly filling (and not much is to me anymore...I feel like a bottomless pit sometimes), full of protein and has practically no fat.  Can't beat that awesome combination.

Ingredients:

tuna in a can (or bag) water packed
romaine lettuce leaves
2 tbsp egg whites (or just one egg white)
any spices you want - I used:
salt, pepper, garlic powder, cayenne pepper, and cilantro (lemon juice is nice too)

Then:
Wash several lettuce leaves and pat them dry.  Set those aside while you cook the tuna, eggwhites, and spices in frying pan for about 3 minutes - just long enough for the egg to cook and the mixture to get hot.
Spoon tuna mixture into lettuce leaves.  That's it!  It really is delicious, I promise.

If you wanted to make it more delish I'd add avocado or tomoato or olives or capers...sun dried tomatoes.  You could pretty much throw in whatever you wanted, but I'm trying to make it another couple days before going to the grocery store and this was all I had.  And...I'm trying to stay low calorie for the next few days.

Sorry again for the iPhone photo...it's just so easy!

Spicy Thai-esq Coconut Chicken Soup

Post by Ashley

So...I got the flu, or something equally awful.  It started on Monday and it's now Wednesday and laying in bed is still about all I'm good for.  At least I'm getting homework done. 

Let me just rant for a second on how much it sucks to be ridiculously sick when you're an adult.  There is no staying home from school.  I still had to drag myself to class last night and this morning.  Thankfully my Sculpture professor took pity on me and let me go home with out an absence penalty.  Mom isn't here to wait on me hand and foot and keep me company.  Actually no one is here to wait on me hand and foot.  Gerard is at work and even if he was here I wouldn't have him do anything for me anyway.  I'd just feel like a slug if I did that.  Ajax is asleep next to the bed, so at least I've got that going for me.  I tried to watch tv but feel like I should be doing something more productive...I can't even let myself relax!  This should be "hooray, it's movie and napping day!" but no, I have entirely too much stuff to do.  I have to use my brain, and think and it's darn near impossible when my entire body hurts and I'm coughing non-stop.  Ok, I'm done. 

When I feel like this the idea of eating like a normal person grosses me out.  I imagine most people out there feel the same.  Mom used to bring me saltines and ginger ale until it was determined that I wasn't going to vomit all over the place.  Then she'd make me jello and we'd watch tv or she'd read to me.  Well, I can't have saltines anymore, as strangely appetizing as they sound at the moment, and sugar-laden jello is also out of the question.  Boo.  I've forced myself to eat eggs for the last 3 meals because they were the most tummy safe and quick cooking food item in the fridge, but I think I've had enough. 

I wanted chicken soup...so I sucked it up and made some.  It didn't take long and it turned out pretty tasty.  Here's the recipe.  I'm going to take a nap now.

sorry for the bad photo...at least I took one

 

Spicy Thai-Esq Coconut Chicken Soup

Tools

·         Soup pot

·         Veggie peeler

·         Cutting board

·         Knife

·         Spatula

Grocery List

·         2 boxes (quarts) Swanson reduced sodium chicken broth

·         1 16 oz can unsweetened coconut milk

·         2 lemon  grass stalks

·         2 Thai chilies (I used Serrano chilies because I couldn’t find Thai ones)

·         1 can straw mushrooms

·         5 stalks celery

·         1 medium yellow onion

·         3 large chicken breasts

·         3 chicken sausages (optional…I like the flavor)

·         Parsley or cilantro - fresh (I used cilantro because that’s what I had)

·         1 3 inch piece of ginger root

·         Salt, pepper, cayenne pepper (if you want more spice)

Directions

1.       Chop celery and onion into small pieces (about ¼ inch pieces) put in soup pot to soften over medium heat with a little salt, pepper and a few tbsp of your chicken broth.

2.       While this is cooking, use veggie peeler to peal skin off the ginger

3.       Cut off the white part (bottom) of the lemon grass stalks and smash with flat side of knife

4.       After celery and onions are soft add the 3 chicken sausages, casings removed, and chop finely with spatula until you have small pieces and they appear cooked through

5.       Add the rest of your chicken broth and about a cup of water and bring mixture to a boil

6.        Add ginger root, lemon grass stalks and 3 large chicken breasts (uncooked) to the boiling mixture.  Turn heat down to low/med and simmer with lid halfway on pot for about 45 minutes.

7.       After 45 minutes the chicken breasts should be cooked. 

8.       Remove them from the pot and shred them on a plate using two forks.  Then return to pot.

9.       Add the can of straw mushrooms (drain first) and the can of coconut milk.

10.   Stir and let simmer for another 30 minutes.

11.   Chop parsley or cilantro and add to soup pot.  Add cayenne pepper if you want it to be spicier.

Thursday January 13, Day 10

Meal Description	Ashley	Gerard
Breakfast/morning snack	-          2 eggs and 2 egg whites -          1 apple -          2 cups coffee	-          4 eggs scrambled -          3 pieces turkey bacon -          2 cups coffee -          1.5 oz almonds
Lunch	-          5.5 oz chicken -          Stir fry veggies -          Coffee	-          8  oz chicken (baked) -          Stir fry veggies water
Snack	-          1 apple	-          1.5 oz almonds -          Pieces turkey bacon (after dinner)
Dinner	At 2:45pm -          5 oz chicken -          Broccoli -          Salsa verde	-          8 oz chicken (baked) -          Stir fry veggies -          water

Exercise

Ashley

Gerard

Walked to class – about 1 mile in the freezing, freezing cold Warm up Lots of stretching, hamstrings, calves, quads, back, shoulders, lats, hip flexors (really sore today) 5 hand walk stretch things (most kids call these inchworms) 5 push ups 10 air squats Work out (really, really didn’t want to do anything today…too cold to move) ½ Annie 50 pull ups (with small band) 50 push ups 50 GHD sit ups 50 air squats Time: 12:09…(too cold to move) Post Workout 50 GHR 50 leg levers 2X30 second hollow rocks 2X30 second superman holds Back stretches *really didn’t feel like working out today.  It’s so hard to get motivated when it’s miserably cold out, but I’m glad I did something.

Warm up (hip mobility)- rest day jogged Jax approximately 5k

Sleep:

Ashley: 10:30pm-6:40am

Gerard: 10:30pm-6:40am

Classes started again this week so we're both a little less energetic than normal.  It's also been super cold (in case we hadn't made that clear yet).  We are both extremely happy it's Friday.  Here is a great website I found through CrossFit Santa Clara.  They post a new Paleo friendly recipe every day.  Just be aware that some of recipes, like these paleo pumpkin pancakes, may be Paleo, but are LOADED with fat and calories.  Just something to think about.  These turkey burgers with avocado look ah-mazing though...They would be so perfect with sweet potato fries...yum.  Personally, I'm looking forward to a cheat meal and splitting a bottle of wine this evening.  Happy Friday!   

Turkey Chili

Post by Ashley

I make this a lot in the fall/winter.  It’s very filling and full of good, lean protein and veggies.  If you’re eating dairy you can try this with some shredded cheese and greek yogurt on top.  The greek yogurt tastes just like sour cream (in my opinion) and is also high in protein. 

Tools:

·         Large pot with lid

·         Spatula

Grocery list:

·         1lb ground WHITE turkey (make sure it’s 100% white meat turkey.)

·         2 large cans diced (or petite diced) tomatoes

·         1 can tomato paste

·         Olive oil

·         Bag frozen peppers

·         1 medium onion

·         Chili powder

·         Garlic powder

·         Basil

·         Parsley

·         Oregano

·         Ground cinnamon

·         Salt

·         Pepper

·         Bay leaves

·         Cayenne pepper (optional)

·         Crushed red pepper flakes (optional)

Directions:

1.       Defrost your frozen bell peppers in the microwave

2.       Dice onion and place in pot on medium heat with a tiny bit of olive oil.  Cook until just soft then add the defrosted peppers.  Cook for another 3 minutes.  Move onions and peppers around with spatula to keep from burning

3.       Add the ground turkey an use spatula to chop into small pieces while it cooks with the peppers and onions.  (you can spice the turkey while you’re doing this if you like.  I use salt, pepper, a little chili powder, cayenne pepper, and garlic powder.)

4.       Once turkey is cooked through add the 2 cans of tomatoes, the can of tomato paste, 2 tbsp each of chili powder and garlic powder, 1 tbsp each of basil, parsley, and oregano, 1 tsp cinnamon, salt and pepper to taste (careful with the salt), 2 bay leaves (and if you like a little more spice add 1 tsp cayenne pepper and/or red pepper flakes)

5.       Stir until all ingredients are incorporated and cook on medium heat, stirring occasionally until chili begins to bubble.

6.       Reduce heat to low and simmer with lid on for 30 minutes.

Yum!  Last time I used 2 turkey sausages in mine as well and it gave it a nice flavor.  It adds a little fat to do this but not a lot.  (Be sure to remove the skins before cooking though). 

Roasted Eggplant Dip/Spread

Post by Ashley

I get hungry, a LOT, so I decided that I needed to have something quick, low calorie and diet permitted in the fridge when I need a snack.  I looked at a bunch of recipes for eggplant dip and decided to make up my own.  It turned out really tasty so here it is.

Tools:

-          Blender or food processor

-          Cookie sheet

-          Knife and cutting board

Grocery List:

-          1 large eggplant

-          1 medium sized yellow onion

-          1 head of garlic

-          ½ can tomato paste

-          1 tbsp extra virgin olive oil

-          3 tbsp lemon juice

-          Salt and pepper

Directions:

Preheat oven to 450

Peel as much of the outer skin off of the head of garlic, wrap in foil and roast in oven for 30 minutes.  Let cool before handling

Cut eggplant in half lengthwise and lay cut side down on cookies sheet.   Roast for 10 minutes. 

Cut onion into ½ inch thick slices and add to cookie sheet to bake with eggplant for another 10 to 15 minutes until soft.  Let cool before handling.

Squeeze roasted garlic from cloves into your blender or food processor.  Peel the skin off of the eggplant (should come away easily) then chop into smaller pieces.  Chop onions into pieces as well and add to garlic.  Add the rest of your ingredients and salt and pepper to taste.  Then puree the entire mixture.  DONE. 

This can be served hot or cold.  I eat it with cucumbers, but any veggie would be awesome with this. 

Paleo Quesadillas!

Post by Ashley

These take a little more work than tearing into a package of store bought flour or corn tortillas but the result is totally worth it (not to mention better for you).  This is definitely not a meal for a busy weekday but perfect for the weekend.

Tools:

-          Rolling pin

-          Measuring cup

-          Measuring spoons

-          Mixing bowl

-          Parchment paper

-          Cookie sheets

-          Frying pan

-          Spatula

Grocery List:

For tortillas (or tortilla chips if you’d rather)

-          Almond meal  - can find at some grocery stores, but I’ve only found it at whole foods here

-          Whole leaf kale – could probably use spinach too if kale scares you

-          Eggs

-          Salt, pepper, garlic powder, cayenne pepper* (optional but I like spicy things)

For quesadillas

-          1 lb Lean meat (we used chicken) cooked and chopped into small pieces (spiced any way you like)

-          Shredded cheese (we used 2% milk Mexican cheese blend)

Extras

-          Salsa (make your own or use your favorite premade kind, just read the label and watch out for sugar and high fructose corn syrup)

-          Avocado (we made a quick guacamole using 1 small avocado, lime juice, salt, pepper, garlic powder and dried cilantro)

-          Sour cream, or better yet, greek yogurt (this is an awesome substitute for sour cream and has lots of protein)

Making tortillas:

Ingredients – (this makes about 5 tortillas, so feel free to half the recipe if you don’t think you’ll be needing that many)

-          1 ¾ cups almond meal

-          1 ¾ cups kale (or spinach) – pulsed in blender or food processor until pieces are very small

-          2 whole eggs

-          3 egg whites

-          2 tsp salt

-          2 tsp pepper (or more if you like)

-          1 tbsp garlic powder

-          1 tsp cayenne pepper

Directions

Preheat oven to 325 degrees.

Put ingredients in a mixing bowl and stir until everything looks combined and you have a paste.

Spoon about 1/3 cup of the mixture onto a piece of parchment paper the size of a cookie sheet and cover with another piece of parchment paper of the same size.  Using a rolling pin to gently roll the paste into somewhat of a circle that is about as thin as a normal flour tortilla.

Gently peel back the top piece of parchment (save and reuse this for the rest of your tortillas) and place the other piece of parchment and your tortilla on a cookie sheet.

I apologize for the terrible iPhone picture, but this is what you're tortilla will look like.

(if you're making tortilla chips instead of tortillas, now is when you would gently cut your tortilla into pieces with a pizza cutter)

Bake for approximately 10 – 12 minutes.  Tortilla should pull away from parchment easily and be pliable.  (Just be careful when you’re pulling it off the paper because you can easily tear it, which would leave you with delicious tortilla chips, but that’s not what we’re going for here)

Repeat until all the tortilla mixture has been used.

To make Quesadillas, (for those of you who have never made one before)

Set the frying pan burner on a medium heat and let it preheat for a minute.  I used a little butter to keep everything from sticking.  Place tortilla in the hot frying pan and add a good amount of cheese to one half of the tortilla (cheese is what holds everything together), then add a handful of whatever meat you’re using (or veggies if you prefer) and more cheese on top.  Fold the other half of the tortilla over your fillings and cover the frying pan with a lid or cookie sheet for about 1 minute.  Carefully flip (this is tricky) the quesadilla and cook the other side, covered for about 1 minute, or long enough so that the cheese melts.  Cut into wedges and eat!  We put salsa and guacamole on ours.  (We forgot Greek yogurt, this time but won’t let it happen again.)

again, sorry for the picture quality...but it still looks amazingly tasty

To be honest, this whole process took about 45 minutes, but it was worth it, and I could have made the tortilla batter ahead of time.  This was way better than any nacho night we’ve had yet.  Our tummies were happy and full but NOT bloated and uncomfortable.  Love this diet.

- I will make an effort to take better pictures from now on...iPhone is good in a pinch though.

January 7, Day 4

Post by Ashley

Ok, so you can make me an amazing dinner.  An amazing dinner that is also full of fat, empty calories, preservatives, gluten, etc.  Big deal. 

Anyone can make an amazing tasting meal.  Stoffers macaroni and cheese is a glorious example of the freezer section deliciousness many of us are familiar with.  I used to count down the days until Christmas dinner at Grandma’s house when I’d get to have my two heaping spoonfuls…yum.  If I looked at the nutrition label now, I’d probably never crave it again.  Well, maybe not as much.

If you love food as much as I do then you’ll be happy to know that it’s pretty simple to tweak some of your favorite recipes to fit your new way of eating. 

A little over a year ago, when I first decided to give up grains, I used to make spaghetti with whole-wheat pasta, with whole grain garlic bread once a week.  But when I changed my eating habits obviously these items were scratched from my dinner menu, right?  Not so much.  Well, the garlic bread was but that’s not my point. 

One of my favorite paleo adapted meals is spaghetti, only I use spaghetti squash instead of noodles, make my own sauce, and it’s awesome.  I don’t miss real spaghetti at all.  So here’s what you do.

Grocery List:

1 medium sized spaghetti squash

1 large can whole tomatoes

Dried basil, parsley, oregano, garlic powder, salt, pepper, red chili flakes* (*= optional)

1 smallish onion

½ pound ground turkey

Then…

Preheat your oven to 350 degrees

With a large kitchen knife (you’ll have to use some muscle) cut the squash in half lengthwise and use a large spoon to scrape out the seeds

Place squash cut side down on a cookie sheet and bake for approximately 45 minutes at 350 degrees (you can test for doneness by pressing the skin with the back of a spoon.  If it gives then it’s done)

Let cool for a while; at least half an hour so that you can handle it without burning yourself. 

Use a fork to scrape across the inside of the squash.  Squash should come away from skin in strings (noodles)  Do this until all squash is removed from skin.

To make sauce:

Finely chop onion and sauté in frying pan with a little olive oil, coconut oil or butter until soft then add the ground turkey (seasoned however you want)

Use spatula to chop up the ground turkey and combine it with the onions.  This will take from 6 to 8 minutes to cook.  Remove from heat.

In your blender combine tomatoes (drained of as much liquid as possible), 1 tsp of basil, oregano, and parsley, 1 tbsp garlic powder, salt and pepper to taste, and as many chili flakes as you want (I use about a tbsp)  Then pulse until all the large chunks of tomato are gone.

Transfer mixture to a soup pot over low-medium heat and add turkey and onions.

Let simmer, stirring occasionally for about 10 minutes

Serve over as much of the spaghetti squash as you like.  It’s really yummy, I promise.

Gerard asked me yesterday, “What’s going to happen when you start classes again on Monday?”  This came in reference to the culinary maniac I’ve been this week.  I thought this would be a great opportunity to reiterate that this lifestyle can absolutely be maintained on a busy schedule.  It might take some extra planning but being busy is no excuse to let your health suffer.  Writing down everything we eat has actually given me a much better idea of how much food I’ll need to buy and prepare each week.  I think my strategy will be to buy some more Tupperware and cook like a crazy person on Sunday so the fridge is stocked and we won’t have to think about it until the weekend.  Let’s also not forget about the crock pot (love that thing).

    

Meal Description	Ashley	Gerard
Breakfast/morning snack	-          2 eggs, 2 egg whites -          2 cups coffee -          1 apple	-          6 eggs scrambled -          1.5 oz almonds -          2 cups coffee
Lunch	-          1 cup curry spiced veggies -          1 cup hot and sour soup -          Green tea (it’s so stinking cold…)	-          1 ¾ baked chicken breast -          3 oz spaghetti meat sauce (made with can of tomatoes, spices, onion, ground turkey and turkey sausage) -          1 cup spaghetti squash (baked)
Snack	-          1 apple -          1.5 oz almonds -          7 cherries	-          6 oz baked chicken -          1.5 oz almonds
Dinner	-          Chicken fajitas/tacos on 4 romaine lettuce leaves -          Guacamole -          Sautéed onions and red, yellow and green peppers ·         Probably the equivalent of 1 1/3 chicken breast, 1 cup peppers and onions, ½ avocado, 2 tbsp salsa	-          Chicken fajitas/tacos on 4 romaine lettuce leaves -          Guacamole -          Sautéed onions and red, yellow and green peppers ·         Probably the equivalent of 1 ½ chicken breast, 1 ½ cup peppers and onions, ½ avocado, 2 tbsp salsa
Late night snack	-          ½ cucumber -          2 tbsp eggplant dip	-          4 pieces turkey bacon -          1 ½ cups cherries

Exercise

Ashley

Gerard

Warm up: Dynamic Stretching Stretched quads and calves more 10 walking lunges 10 pushups 10 burpees 10 air squats 60 second handstand hold 10 GHD situps 10 GHRs Workout from Crossfit Santa Clara – Thurs Jan 6 Worked up to 1 rep max dead lift @ 175# (new PR) -my weak little hamstrings are getting stronger :) WOD (modified – Gerard broke the pull up bar with his awesomeness and I was too pressed for time to fix it) 15-10-5 Handstand  pushups – limited range of motion (I suck at these) Power snatches #45 bar (I also suck at these) Box Jumps Time-6:20 Also, mopped the dust of the ceiling in the kitchen. (we're getting ready to paint today) It took me an hour, and was a hell of an upper body workout!

Rest Day Ran a few miles with the dog

Sleep from Thursday night: 10:40 pm - 6:30am

Sleep: 12:30am - 9:00am  (it's the weekend...love it) 

I’m feeling much better today.  I had to be somewhere at 11:00 this morning and forced myself to get my workout in before I left the house and honestly, I was feeling kind of blah until I got my blood pumping.  I’ve felt awesome ever since.  I think that was my problem yesterday, I should have done something active instead of shivering on the couch.

Also think I injured my wrist yesterday doing burpees.  This just rienforces the fact that warming up EVERY part of your body (even the ones you don't think about) is very important before working out.