Sunday 1/11

Here are some notes from the talk on Nutrition
Saturday 1/17/09
along with some menu Ideas -

Flathead Nutrition Lecture
Saturday, 17 Jan

-You are all uniquely amazing people, I am honored to be among you. CrossFit is hard, very hard, and though we give a promise of elite fitness we will never say it will be easy. Gone are the days of a comfortable route to true fitness. The fact that you are sitting here today proves you are among a unique population willing to pay the price for fitness, now it is time to address nutrition; for without proper nutrition it is impossible to garner the benefits from CrossFit that you deserve.

-23:1 daily ratio / 50% of performance & attributes from nutrition
-food is fuel – a drug that elicits a hormonal response
-Theoretical Hierarchy of Development for an Athlete

SPORT
WEIGHTLIFTING / THROWING
GYMNASTICS
METABOLIC CONDITIONING
-conditioning intended to increase the storage and delivery of energy for an activity
NUTRITION
-break down into three macronutrients: carbohydrate / protein / fat
-nutrition teeter-totter
CHO-----------------------------------PRO
(insulin) ▲ (glucagon)
FAT
-out of balance leads to problems “diseases of western civilization”
-high CHO can be linked to all major US health problems
a. cancer, stroke, obesity, diabetes …
-diabetes: (genotype / phenotype) Type I body does not produce insulin / Type 2
loss of insulin sensitivity / Type 3 ? Alzheimer’s

-what to eat then? Meats and vegetables, nuts and seeds, some fruit, little starch, no refined sugar
-Paleolithic (old stone age): 2.5 mil ago with crude stone tools to 10,000 years ago with agriculture
-comprises 99% of human history = what our bodies were designed to eat
-if you can pick it out of a garden, hunt or fish it, you can eat it
-anti-food pyramid (USDA mission to promote the sale of agriculture, not health)
-eat this way to avoid metabolic derangement
-food
-eat five times a day, 3-5 hours between meals (wait to long store as fat, to short i.e. to much food, the body has an insulin response)
-balance each meal, regardless how big / small
-break down into three macro nutrients for food selection

CHO: vegetables asparagus, parsnip, radish, broccoli, lettuce, mushrooms, watercress, onions, green onions, carrots, parsley, squash, peppers, artichokes, tomatoes, cauliflower, cabbage, Brussels sprouts, celery, cucumbers, collards, beets, turnips, rutabaga, kale, eggplant, pumpkin, sweet potatoes, spinach, seaweed, yams
fruit apples, oranges, pears, peaches, plums, kiwifruit, pomegranates, grapes, watermelon, cantaloupe, honeydew melon, pineapple, guava, nectarines, apricots, strawberries, blackberries, blueberries, raspberries, cherries, grapefruit, lemon, lime, mango, papaya, passion fruit, tangerine, boysenberries, cranberries, rhubarb, huckleberries!

PRO: meat (wild game preferred! Omega 6-3 ratio 3:1), eggs, fish (stay away from long lived fish i.e. swordfish, tuna, and shark = high mercury), shellfish

FAT: cooking oil – olive, avocado, canola
oil – canola, walnut, avocado, olive
nuts – walnuts, macadamia nuts, pecans, pine nuts, cashews, pistachios, hazelnuts, pumpkin sunflower and sesame seeds, brazil nuts, almonds (no peanuts, they are a legume = lectins act as superglue)
avocado

Combo: milk and milk products (if you can digest)

Supplements: fish oil – 2-3 grams a day
-Natures Bounty odorless Omega 3 fish oil

40 – 30 – 30 (up fat when feel tired, run down)

Meal examples:

Cheating: 80%-20%
-21 meals a week (not including snacks)
-3 meals (one whole day, three dinners – try and stay away from breakfast or
lunch…hard to get back on the wagon)
-few insulin spikes a week actually good
-mentally fantastic = a goal
-the ‘diet’ is not wrecked if you splurge on a meal, you are only one meal away from getting back onto it = a way of life


- Menu Ideas -

Main Courses

Cauliflower-red pepper frittata muffins

Cooking spray Preheat Oven 350. Spray the bottoms and
2 T olive oil sides of six 4-in muffin cups or 12 2 ½ in
2 c minced red onion muffin cups with cooking spray. Preheat
½ t salt a medium sized skillet over medium heat
1 T minced garlic for 2 minutes. Add olive oil and swirl to
5 c small cauliflower pieces coat pan. Add onion, sauté until translu-
3 T minced mint leaves cent then sprinkle with salt. Add garlic
1 c minced red bell pepper and cauliflower, stir and cover and cook
¼ c bread crumbs 8-10 minutes or until cauliflower is
1 c crumbled feta cheese tender. Remove from heat. Add the red
10 large eggs pepper, mint and bread crumbs to
3 T minced flat-leaf parsely cauliflower mixture and combine. Spread
Evenly into muffin cups, sprinkle with
Black pepper and feta cheese and set aside.
Beat the eggs, then stir in parseley. Top
Each muffin cup with eggs and bake for 1
Hour or until the egg is set.

Omega-3 Salad

1 lb fresh spinach mix together lime juice, oil and
2 T lime juice pepper to taste. Toss spinach,
¼ c flaxseed oil (or split w/ olive oil) dressing, pork, eggs and avocado
1 T honey together in a bowl and serve.
Freshly ground black pepper
1 avocado, diced
8 ounces pork loin (cooked, cooled and diced)
2 hard boiled eggs



Spinach Steak salad with lemon-walnut vinaigrette

3 oz Steak Grill or broil steak to your cooked preference, and thinly
1 lemon, juiced slice. In a blender or mini food processor, pulse lemon
1 T olive oil juice, oil walnuts, mustard and honey until smooth. Toss
2 T walnuts spinach and steak slices with dressing. Top with more
1 t Dijon mustard walnuts if desired and serve.
Honey to taste
3 c baby spinach
Tuna salad with apples, kalamata olives and feta cheese
Salad:
1 can albacore tuna, drained prepare salad. Prepare dressing.
1 apple, chopped Toss all together and serve.
½ c Kalamata olives, pitted and chopped
½ c feta cheese, crumbled
Red leaf lettuce, rinsed and chopped

Dressing:
¼ c olive oil
¼ c balsamic vinegar
2 garlic cloves, chopped
2 t Dijon mustard(optional)
honey to taste (optional)
Nappa Cabbage Salad
(aka Chinese Chicken Salad)

Salad ingredients: Bake chicken as desired. Shred
1 head nappa cabbage (chinese cabbage) cabbage and onion, set aside.
2 pkgs ramen noodles (oriental flavor) Break up noodles and brown in
1 small pkg slivered or sliced almonds butter; when almost done add
1 bunch green onions almonds and sesame seeds. Brown
1/3 c. butter or margarine (I use 2 T.) and add seasoning packets from
¼ c sesame seeds soup and set aside. Prepare
3 Baked or pan-fry Chicken Breasts dressing by mixing all
Dressing: ingredients. Toss together all
½ c oil (I use light olive oil) prepared ingredients to complete
½ c red wine vinegar salad and serve.
1 Tbl soy sauce
¼ to ½ c sugar, to taste
Asian Salad with Salmon

2 skinless salmon fillets Heat Broiler. Place salmon fillets
Course salt and ground pepper on rimmed baking sheet; season
¼ c rice vinegar generously with salt and pepper.
3 T toasted sesame oil Broil until fish is cooked 8-10 mins
2 T honey Cut into large chunks when cooled.
½ small head of Nappa Cabbage, shredded In large bowl whisk together
1 small head red cabbage, shredded vinegar, oil, honey and salt and
¼ c finely chopped onion pepper. Set aside 2 T of dressing.
½ c sliced or chopped toasted almonds to remaining dressing add napa
½ c coarsely chopped dried apricots and red cabbage, carrots, onion,
2 large carrots, shredded almonds, and apricots, toss.
To serve, divide salad onto 4 plates, top with Salmon and drizzle
Remaining dressing over all.

Sweet Orange Salmon
Also great for pork & chicken

2 T. brown sugar Preheat Broiler. Combine first 8 ingred-
1 t. chili powder ients in a small bowl. Rub spice mixture
½ t. grated orange rind over both sides of salmon fillets. Place
½ t. gr.cumin salmon on a broiler pan coated with
½ t. paprika cooking spray. Broil for 8 minutes
¼ t. salt or until salmon flakes easily.
¼ t. gr. Coriander
1/8 t. black pepper
4 (6-ounce) salmon filets

Baked Salmon with Citrus Vinaigrette

1 medium shallot, finely chopped Preheat oven 400
1 ½ T. champagne vinegar or white-wine vinegar In a small bowl, combine
2 t. fresh lemon juice shallot, vinegar, lemon
2 t. fresh orange juice juice, orange juice, lemon
½ T. finely chopped lemon zest zest, orange zest, and a
½ T. finely chopped orange zest pinch of salt. Let stand
Kosher salt 5-10 minutes.
4 5-oz skinless, center-cut salmon fillets Season the salmon with
¼ c extra-virgin olive oil; more for the salmon salt, place on an oil
Fresh cilantro for garnish (optional) rimmed baking sheet and
Drizzle fish with oil. Bake
To your liking, about 6
Minutes for medium,
8 minutes for med-well.
Whisk 1.4 c oil into the
Shallot mixture and serve
Over salmon with cilantro.

Salmon with Wasabi Soy Honey Sauce

For Salmon: Marinate Salmon:
½ c. mirin (Japanese sweet rice wine)** Stir together mirin(or sub),soy
2 T. soy sauce sauce, vinegar and ginger in a
¼ c. rice vinegar shallow dish. Add fish, skin sides
1 T. finely grated peeled fresh ginger up and marinate covered at room
4 (6oz) salmon fillets temperature for 10 minutes.
** Mirin Substitutes: 1 tablespoon dry sherry Preheat Broiler
+ ½ teaspoon sugar OR heat two parts sake Make Sauce:
and one part sugar OR white wine + sugar Boil soy sauce, honey and lime
to taste juice in a small saucepan, stirring
For sauce: frequently, until thickedned, about
2 T. soy sauce 4 minutes. Stir together wasabi
¼ c. honey powder and water in a small bowl.
1 T. fresh lime juice Broil Fish, skin sides down on oiled
2 t. wasabi powder rack of a broiler pan 5 to 7 inches
1 T. water from heat until fish is just cooked
Through, about 6 minutes. Serve
Salmon drizzled with sauce
*would go great with ginger snow peas and peppers (see side dishes for recipe)

Super Spicy BBQ SHRIMP
(serve w/ your favorite side dish)

1/2 cup fat-free Caesar dressing Combine the first 11 ingredients in
1/3 cup Worcestershire sauce a large nonstick skillet; bring to a
2 tablespoons butter or stick margarine boil. Add shrimp, and cook 7
1 tablespoon dried oregano minute, stirring occasionally.
1 tablespoon paprika Add wine, and cook 1 minute or
1 tablespoon dried rosemary until shrimp are done. Serve with
1 tablespoon dried thyme Lemon wedges and your favorite
1 1/2 teaspoons black pepper side veggie.
1 teaspoon hot pepper sauce
5 bay leaves
3 garlic cloves, minced
2 pounds large shrimp
1/3 cup dry white wine
10 (1-ounce) slices French bread baguette
10 lemon wedges

Garlic Parmesan Chicken/Pork or Salmon with Roasted Veggies

4 garlic cloves, minced Preheat oven to 400. Mix together garlic,
4 T grated parmesan cheese and 2 t. pat garlic-cheese mixture
6 t olive oil, divided onto meat and place on baking sheet.
2 generous slabs of meat-of your choice Toss vegetables with 4 T of oil, salt and
6 cups chopped vegetables (broccoli, pepper and place on baking sheet. Cook
Cauliflower, bell peppers, carrots etc.) for 20 minutes for chicken, pork & veggies
8 minutes for salmon or until meat is Cooked and veggies are soft.

OMG Brisket

1 medium to large Brisket Mix all ingredients; marinate brisket
1 can beef consommé or beef broth overnight in the refridgerator. Bake brisket
5 oz soy sauce (low sodium) in marinade, covered at 250 for 4 hours.
1 T liquid smoke Cool and slice. Serve reheated sauce.
3 T balsamic vinegar
3 garlic cloves, chopped
Marinated Pork Tenderloin or Chicken

1-2 lbs of Pork Tenderloin Stir all ingredients together. Score meat lightly
or Chicken Breasts with knife. Marinate meat 2-24 hours. Broil, bake
¼ c soy sauce or BBQ.
2 T honey Bake Pork and Chicken at 425-450 for 20-30
2 T olive oil minutes.
2 T balsamic vinegar
2 garlic cloves, chopped
Sweet and sour pork Stir-fry
(sub extra veggies for rice)

1 can(8oz) pineapple chunks In a small bowl, stir together 1/3 c
In juice, drained (juice reserved) pineapple juice, vinegar, soy sauce,
2 T rice vinegar cornstarch, and ¼ c water. Season
2 T soy sauce sauce with salt and pepper.
1 T cornstarch In a large nonstick skillet, beat 1 T
Salt and pepper oil over med-high heat. Cook pork until
2 T olive oil well browned on one side, about 1 minute
1 pork tenderloin (1 lb), halved (pork will cook more later); transfer to a
Lengthwise and thinly sliced plate.
6 scallions, white and green To skillet, add scallion whites and bell
Parts separated and diced peppers; season with salt and pepper.
2 bell peppers, ribs and seeds Cook, stirring, until peppers are crisp-
Removed, cut into 2 inch pieces tender, 6 to 8 minutes.
1 package (10oz) frozen broccoli florets, Add pork (along with any juices), broccoli,
Thawed and patted dry and pineapple chunks. Whisk sauce; add
To skillet. Bring to a simmer; cook,
Stirring, until broccoli is warmed through,
2 to 4 minutes. Stir in scallion greens
Serve.

Orange Pork and Broccoli Stir-Fry
(sub extra veggies for rice)

2 pork tenderloins (1 ½ - 2 lbs total), In a bowl, toss meat or fish with the sherry,
Or 4 chicken breasts or 1 ½ lb skinless red pepper and 2 t of the cornstarch. In a
salmon fillet, cut into bite size pieces measuring cup, combine the orange juice,
2 T sherry or white wine chicken broth, soy sauce, sugar and
½ t crushed red pepper flakes remaining cornstarch. In a large non-
4 t cornstarch stick skillet or wok, heat the oil over med-
1 orange, zest grated and juice squeezed high heat. Add the orange zest and let it
½ c chicken broth sizzle for 1 minute. Add the onion and the
2 T soy sauce meat or fish and cook, stirring until
2 t sugar cooked through, 2 to 5 minutes. Add the
2 T olive oil orange juice mixture and broccoli. Simmer
1 onion, cut into wedges 5 minutes or until broccoli is tender.
½ bunch broccoli about 1 lb, cut into
Small pieces and stalks peeled and
Thinly Sliced
Chicken spaghetti minus the pasta…serve over roasted veggies

1 ½ lbs of chicken or ground beef prepare meat as desired. Add sauce
Or ground turkey to meat. Serve roasted veggies
1 jar of your favorite spaghetti sauce on side or serve sauce over veggies.
6 cups of roasted veggies*

*see garlic parmesan chicken for roasted veggie recipe


Italian Chicken Soup

3 14 oz cans low sodium In a dutch oven, bring chicken broth, pasta sauce,
chicken broth beans and crushed red pepper to a simmer. Turn
1 ½ c plus 3 T tomato and heat to low. Season chicken breasts with salt and
basil pasta sauce pepper; add to broth. Gently poach chicken,
1 15oz can cannelloni beans stirring occasionally, for about 2 minutes. Stir
(or great northern), rinsed in baby spinach. Continue cooking soup until
And drained spinach is wilted and chicken is just cooked
¾ t crushed red pepper through, about 2 minutes more. Stir in basil
3 boneless, skinless chicken ;season with salt and pepper to taste. Ladle
Breasts, sliced thin soup into bowls and top with grated cheese.
6 oz baby spinach
½ c fresh basil
¾ c grated parmesan cheese
Italian Sausage Soup

¾ lb Italian turkey sausage Brown sausage in nonstick pan and move
15 oz can crushed tomatoes to a stockpot or large pan. Add tomatoes,
15 oz can garbanzo beans beans, water, broth, mushrooms, carrots
2 -4 c water and seasonings. Simmer for 20 minutes.
2 cans chicken broth add zucchini and pasta. Simmer for 10
1 c mushroom slices minutes. Sprinkle parmesan cheese on
1 carrot, diced each serving of soup.
Oregano to taste
Garlic to taste
Pepper
1 large zucchini
6 oz tri color spiral pasta (optional)*
Parmesan cheese, shredded
*add extra veggie of your choice in place of pasta


Salmon/Pork/Chicken chowder with broccoli

1 large onion, chopped (2 cups) In a large heavy saucepan, over medium
3 T butter heat, cook the onion in the butter until
¼ c all-purpose flour softened, about 5 minutes. Add the flour
3 c chicken broth and stir until smooth. Whisk in the broth
2 c whole milk and milk, then add the sweet potato, bay
1 large sweet potato, peeled leaf, and thyme. Bring to a boil, reduce
and diced (optional) heat, and simmer, stirring occasionally,
1 bay leaf 8 minutes. Add the fish or meat and
1 t fresh or dried thyme broccoli; simmer 5 minutes for the salmon
1 pound skinless salmon fillet or 7 minutes for the chicken or 10 minutes
2 chicken breasts, or 1 pork tenderloin, for the pork. Season with salt and pepper.
Meat cut into ½ inch cubes
1 large broccoli stalk, cut into pieces
¼ t salt
Freshly ground pepper

Christal’s Chili

2 lbs. ground beef or turkey Brown Hamburger, drain fat and
1 pkg. McCormick's Chili seasoning follow instructions to add chili
1 can kidney beans, drained and rinsed seasoning on package.
1 can chili beans In a large pot or crock pot add
16 oz can diced tomatoes or whole seasoned meat, tomatoes, kidney
1 T. Olive Oil beans chili beans and mix well.
1/2 c. shallots or onions, diced Sautee onion, garlic, squash and
1 clove of garlic, diced zucchini in olive oil for 3-4 mins.
1 small zucchini, diced Then add 1/3 cup of beer and
1 small yellow squash, diced simmer until liquid is reduced
1 Beer-the darker the better (but I've also and vegetables are soft.
used bud light) Add sautéed veggies to pot and
1/8 c. Dark Chocolate (can use Hershey mix well. Pour another 1/3 c
bar or semi-sweet chips, just has to be plain of beer on top (do not mix) and
dark chocolate) simmer on low for 15-20 minutes
or until hot. Add chocolate and
Delicious Toppings: allow to melt and mix well
Extra sharp cheddar cheese, shredded before serving.
Sour Cream
Fresh Cilantro
Black olives
Jalapeños
Moroccan Chicken Soup
2 tablespoons olive oil Mix all the spices together and dredge
1 package of boneless, skinless chicken the chicken pieces. Put the oil in a deep,
thighs or breast halves heavy skillet (or Dutch Oven) over
1 medium onion, about 8 ounces medium- high heat. Add chicken to the
1 tablespoon ground cumin skillet, raise the heat to high, and stir
1 tablespoon ground ginger once or twice.
1 teaspoon hot paprika or 3/4 teaspoon While the chicken browns, dice the onion
sweet paprika and 1/4 teaspoon and add to the skillet cooking for a few
cayenne pepper minutes. Add the diced tomatoes and
½ teaspoon tumeric olives to the skillet and stir with a
1 teaspoon cinnamon wide wooden spoon, scraping any bits
2 cans of diced tomatoes from the bottom. Cover and bring to a
One 16-ounce can chickpeas, drained boil, about 2 minutes.
And rinsed Add chickpeas and raisins to skillet.
¾ cup raisins (golden are great but the Cover and let the soup return to a boil,
regular one’s work fine too) then lower the heat slightly so the soup
½ Jar of Mixed Mediterranean Olives, simmers briskly for 4 minutes.
pitted and diced Season with salt and pepper to taste.
Salt and freshly ground black pepper Chop the leaves from the cilantro sprigs
8 sprigs cilantro-optional Stir into the soup, cook for 1 minute, and serve.

Side dishes

Greek salad

1 large cucumber, partially peeled and diced Combine all ingredients, toss with
2 – 3 ripe tomatoes, chopped oil, vinegar, salt and pepper to your
8 oz feta cheese, crumbled taste. Serve chilled.
½ c kalamata olives, pitted
Olive oil
Balsamic vinegar
Salt and pepper


Cranberry almond salad

Salad:
¾ c sliced almonds, roasted Combine salad ingredients. Make dressing
1 lb spinach or red leaf Toss together and serve.
1 c dried cranberries
5 oz feta or gorgonzola cheese
1 small can mandarin oranges, drained
Dressing:
2 T toasted sesame seeds
½ c white sugar
2 t minced onion
1/4t paprika
¼ c white wine vinegar
¼ c cider vinegar
½ c olive oil

Roasted veggies
See recipe under chicken parmesan

Garlic-butter Broccoli

1 large bunch of broccoli, cook the broccoli in lightly salted boiling
Cut into small pieces, water until crisp-tender, 2 to 4 minutes.
Stalks peeled and thinly sliced Drain. Add the butter and garlic to
2 T butter saucepan and cook until the garlic is
1 clove of garlic, minced softened, 1 to 2 minutes. Toss with the
¼ t salt salt and pepper, serve.
Ground pepper


Ginger snow peas and pepper

8 oz snow peas, stem ends removed Place steamer basket in a saucepan filled
2 bell peppers, ribs and seeds with one inch water. Bring to a gentle boil.
Removed, cut into ¾ inch wide strips Add snow peas and bell peppers. Cover and
1 T olive oil cook until crisp-tender, 2 to 4 minutes.
2 T rice vinegar Rinse under cold water, drain well.
1 t finely grated, peeled ginger In a serving bowl, whisk together oil,
Salt and ground pepper vinegar, and ginger; season with salt
Pepper, toss and serve.
Italian Zucchini pie

4 c sliced zucchini Place sliced zucchini and onions in bottom of casserole
1 c onion, diced dish. Melt butter and pour over zucchini and onions. Mix
¼ c butter the remaining ingredients, except mozzarella, and pour
½ c fresh parsley evenly over casserole. Top with mozzarella and bake at
½ t salt 375 for 20 minutes.
½ t pepper
¼ t garlic powder
¼ t dried basil
¼ t dried oregano
½ c tomatoes, chopped
2 eggs, beaten
8 oz mozzarella cheese

Snacks/Desserts

Raw Nuts
Deli meat
Cheese slices
Smoked sausage
Raw veggies
Apples with almond butter


Dark Chocolate (75% Cocoa)
Fresh Strawberries with Full fat Vanilla Yogurt
Wait for a cheat day!