Speaking of Kelp Noodles

Sweet and Spicy Orange Shrimp

I made this for dinner and it was so good and easy and very low in calories and carbs. And even better it was good re-heated which is always a must for me!

1# Shrimp de-veined and shelled
Juice of 1 lg orange or 2 small ones
3 Green onions- chopped
3 Cloves garlic- minced
2 tsp Honey
1/2 tsp Salt
1/2 tsp Red pepper flakes
1-2 Tbsp olive oil
1 12 oz pkg Kelp noodles

Heat oil in a skillet add shrimp and garlic cook 2 min on each side until pink add green onions. In the meantime mix the orange juice, honey, salt and pepperflakes. Add to the shrimp and simmer for 5 minutes. Add the noodles and let them soften and absorb the flavors. You are ready to eat, dinner in 20 minutes or less!

Kelp Noodles

These Kelp Noodles are my very favorite new discovery! The only place I have found them is town is at Pilgrims, they are 3.99 for a 12 oz package. The best part is they are very low in carbs and calories, 6 calories per serving with 1 g carbs, 1 g fiber and no fat! They are completely natural and a raw food with the only ingredients being water, kelp and sodium alginate which is a natural sodium. I have used them to make spaghetti, in stir-fry and to add a crunch to salads.

Bacon, Bacon, BACON!!!

This is a super easy crazy delicious appetizer or you know sometimes we just need a happy treat and this one is addicting, so watch out!

Whole pitted dates
Bacon- clean of course!
Raw almonds

This is so simple, just take your date and stuff an almond in the center, cover with a delicious slab of bacon, and stick with a toothpick. Bake for 12-15 minutes at 425 on a cookie sheet and then turn on the broiler until they are crispy. ENJOY!

Diakon Asian Slaw

This is a very tasty recipe that I made accompany a heavy meal its very light and has a refreshing summer taste. You can use regular radishes the salad will just have a little more spice to it!

1/4 C. White wine vinegar
1 1/2 Tbsp. Minced fresh ginger
1/4 tsp. Cayenne pepper
2 Tbsp. Sesame oil
Juice of 1/2 of a lime

1/2 Head cabbage slivered
1 Carrot cut into long thin strips
1 Small diakon radish cut into long thin strips
1/2 ea. Red and yellow bell pepper
1/2 C. Cilantro chopped

Mix Dressing and let it sit for 1/2 an hour to let the flavors mesh. Cut all your veggies and mix with the dressing, this is one of those that is even better the next day!

Clean Recipe Challenge

*********THAT LOOKS DELICIOUS!!*********

We had a great turn out for the 1st clean recipe challenge and some amazing food!!! We've decided we had so much fun and so much good food we'll be having another one in 3 months, I as Mikeys going away party. Keep that in mind.

I will be adding the recipes from the challenge to this site as they come in if you haven't given me your copy please do that soon we have some eager CrossFitters waiting for those things.

1st place winner

Sheryls avacado/shrimp salad

1 lbs. cooked salad shrimp

4 ripe avacados

3/4 C lime juice

1/4 C chopped red onions

1 tbsp. garlic minced

1/4 C chopped cilantro

Soak shrimp in lime juice and garlic overnight. Turn shrimp a few times to make sure they all get enough lime flavor. Chop avacados and combine onion and cilantro. Drain all lime juice and mix shrimp w/avacados. Top with your favorite salsa, great with sweet potato chips or on a salad.

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Carley's Mediterranean Salad

2 cucumbers peeled and sliced

4 Ripe Tomatos

1/4 C Balsamic Vinager

1/2 Red onion Minced

Drizzle of honey

Pepper

No salt seasoning from costco to taste

Mix everything together and enjoy!

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Sheryl and Tracy Shrimp Kabobs

2 lbs shrimp

1 sweet onion

1 red and orange bell pepper

1 lrg or 2 sm zucchini

1 pkg. matural direction uncured bacon/cut after cooked

3/4 C pineapple juice

1/4 C olive oil/for veggies

1 1/2 tbsp. mccormick roasted garlic and herb seasoning

dash of celery salt

12-15 wooden skewers soaked in water

Peel and rinse shrimp, place in bowl with McCormicks seasonings and pineapple juice for 2 hours. Fry bacon until cooked, but not crisp. Cut each slice into 4 peices, cut beggies into chunks. Mix olive oil, garlic salt and celery salt with veggies and skewer beggies and with each shrimp put 1 cut peice of bacon. Cook on grill until shrimp turns pink.

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Sheryls Mango Pico De Gallo Chicken

4 ripe tomatoes chopped

1 1/2 fresh mangos chopped

1 anaheim pepper minced

1 jalapeno minced

1/2 sweet onion

1/4 C cilantro minced

mix ingredients together and store same day you bake chicken.

1/2 C fresh garlic

12 peices chicken tenders

2 tbsn olive oil

Put chicken in ziploc bag over night with fresh garlic in fridge. Next day dump olive oil in bottom of pan and place chicken on top sprinkle lightly with salt and pepper bake in ove at 350 degrees until chicken is cooked thoroughly - put fresh mango pico on top and serve - great with mashed sweet potatoes.

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Larrys battered fish

1-2 pounds fish fillets or steaks fresh or frozen

1/2 cup almond milk

1 teaspoon salt

1 1/2 cups almond flour

1/4 cup oil Thaw frozen fish. Cut fish into portions. Combine milk and salt. Dip fish in milk and roll in almond flour. Place fish in a single layer on a well greased baking pan. Pour oil over fish. Bake in an extremely hot oven, 500 degrees, for 10-15 minutes or until fish are brown and flake easily when tested with a fork. I used cod, for the oil I used olive oil. With the blanched almond flour, the fish pieces might not turn brown, but they should be done in 10-15 minutes. Reply Forward

New food challenge

Congratulation to Andy for winning the clean eating challenge this month. His prize is waiting for him at the front desk; 1 90 min massage. (Lucky guy!) Good job to all of you who gave it a good try!!!

We are getting ready to do another kind of food challenge. One of the things I'm hearing most from you guys is that it's hard to find something clean and good too eat. So, we have decided to do a Clean Eating Recipe Challenge.

Here's the rules
1) It must be your own recipe. You cannot turn in a recipe from someone else's website. If you find one that looks good but you think you can improve on it, that's fine, but we're going for creativity and originality.
2) Anything is fair game as long as its clean. (We are allowing honey as long as it's in small amounts)
3) You can work together on the recipe if you choose, but only one person can submit the food and accept the prize.

You have until the end of the month to get your recipe perfect, than we'll put together a potluck here at the gym (or maybe our house, if it's done in time), everyone gets a vote and the winner gets a prize.

What about my calcium and vitamin D??

I've been having some people asking me with concerns about not getting enough of the right vitamins, minerals and nutrients on the Paleo diet. Most concerns are leaning toward the need for Vitamin D and calcium. Lets consider for a minute what we're eating and why.

We are eating a diet that we are genetically adapted for. As paleolitic eaters we don’t worry about the low carb, sugar free, crap, and we don’t worry about quantity, we worry about the quality of the food. We eat meats, vegys, fruits and *clean fats; whole, solid foods. Avoid processed products, if you can’t find it in nature, pick it and eat, it’s not in this meal plan. No foods with added sugar or added sugar subsitiutes, as well as chemicals, nitrates, or dextrose products. We eat protein provide by animal product because they are the only food source with all essential amino acids. No soy (too much estrogen and missing essential amino acids), no liquid protein. *We eat clean, healthy fats like monounsaturated found in olive oils, and avacados, or healthy polyunsaturated fats like omega 3’s. We use vegys and fruits to provide our body with its needed carbohydrates. All in the effort to have gradual rises in blood sugar, decreased disease risks, increased stamina, energy and overall health.

Meat: Provides our protein. This must be animal meat. As we say, “anything with a face on it”. Why? Solid animal protein increase your metabolism (while you’re digesting it) and slows your appetite (by making you feel full longer). (The leaner the meat the faster the body will drop the unnecessary stored fat.)

Mostly vegys and some fruit. Our main source of carbs. Why: They are high in vitamins, minerals, nutrients, antioxidants and fiber, we avoiding the higher glycemic index foods that spike blood sugar levels (like wheats and grains). The vegys and fruits will help normalize blood glucose and insulin levels, promote weight loss, slow/prevent bone density loss (osteoporosis), and energize you.

“But aren’t we missing many essential nutrients and vitamins that we should be getting from grains?” NO! Why: If you eat a varied diet of the above food you will exceed government Recommended Daily Allowances (RDA’s) for your body. Please remember RDA's is the minimal amount the government thinks is necessary.
Below is an example of a paleo days worth of food (using a 25 year old women RDA’s).
Breakfast: salmon (12 oz), ½ cantaloupe
Lunch: shrimp spinach/vegy salad (spinach, carrots, cucumber, tomatoes, olive oil based
dressing)
Dinner: 2 pork chops, 2 C broccoli, ½ C blueberries, some almonds
Snack: 1 pork chop some more almonds
2200 calories

Nutrient...................... daily intake....................% of RDA being consumed
Protein.......................... 190.0 g........................ 379%
Carbs............................. 142 g............................. -
Fat................................. 108 g ............................-
Saturated fat.................21. g..............................-
Monounsaturated fat ..54 g..............................-
Polyunsaturated fat ....21 g .............................-
Omega 3’s fat ..............6.7 g .............................-

Water-soluble vitamins
Thiamin (b1) ...............4.6 mg .........................417%
Riboflavin (b2) ............3.6 mg ........................281 %
Niacin (b3) ..................56.2 mg ......................374%
Pyridoxine (b6) ..........5.9 mg ........................369%
Cobalamin (b12) .........10.3 microg ...............513%
Biotin ............................113 microg ................174%
Folate ...........................911 microg ................506%
Pantothenic acid .........11.5 mg .....................209%
Vitamin C ....................559 mg ......................932%

Fat-soluble vitamins
Vitamin A ...................6861. RE ......................858%
Vitamin D ...................0 microg ......................0%
Vitamin E ....................26.5 mg .......................331%
Vitamin K ....................945 microg .................1454%

Macro minerals
Sodium ........................813 mg .......................-
Potassium ...................8555 ..........................-
Calcium .......................890 mg .....................111%
Phosphorus .................2308 mg ..................289%
Magnesium ..................685 mg ...................245%

Trace minerals
Iron ..............................21.5 mg ....................143%
Zinc ..............................19.8 mg .....................165%
Copper .........................3.5 mg ......................155%
Manganese ..................6.4 mg ......................181%
Selenium ......................147 mg .....................267%
Dietary fiber ................47 g ..........................-
Beta-carotene ..............3583 microg ...........-

Every nutrient except vitamin D, has exceeded the range for recommended amounts. So let’s learn a little about Vitamin D. It occurs in trace quanities in natural foods, and larger quanities in marina mammals and fish liver oils. The need for Vitamin D is very small, you can get most of it from the sun. “Vitamin D’s major biologic function in humans is to maintain serum calcium and phosphorus concentrations within the normal range by enhancing the efficiency of the small intestine to absorb these minerals from the diet.” (National Agricultural library, Article 7, Vitamin D) Which basically means it allows our body to absorb calcium to keep our bones and tissues healthy. “ …but its major influence is in the jejunum and ileum.” (the lower intestine) “When dietary calcium intake is inadequate to satisfy the body’s calcium.” Meaning it’s major function is to aid the body in absorbtion when you aren’t eating enough calcium. As you can see above, this paleo eater, is getting 111% of her recommended daily allowance of calcium. So where do we get Vitamin D if not from food, the sun. According to the FDA, “Throughout the world, the major source of vitamin D for humans is the exposure of the skin to sunlight.” If the Vitamin D is a concern for you there is always supplement available, or cod liver oil. Considering most, if not all of the vitamin D americans digest is added into the product, such as milk and juice, it's not going to make any difference if you take the vitamin in a supplement and increase your health and fitness by eating clean.