Survey Says...Beans, Protein, Recovery, and Training

Aimee Lyons of CF KoP at Central East Regionals deadlifting heavy.

Q: I read the grains article, but did not see why beans are bad...??
A: Doing a quick Google search for "lectins" and "phytates," you'll find a plethora of information about why beans are not ideal in the human diet. To avoid gut irritation (read as: holes in your intestines), stay away from legumes aka beans. Yes, this includes peanuts (anybody realize how much peanut allergies have increased over the years?) and things like black beans, red beans, soy beans, etc. Technically this also includes green beans and peas, but these are less harmful and would be considered ok to include in your diet. Think about how much you need to cook these things in order to eat them. For instance, black beans need a long time to cook in order to be consumed. Meanwhile, green beans can be eaten raw. This difference is not necessarily a rule when it comes to other foods, but a loose guideline. 

Vibram Five Fingers...for the Office?

Vibram's Cervinia model for cold weather. Now you can make paleo snow angels!

Now, you already know I'm not crazy about Vibram Five Fingers, but I know a lot of you wear them, so here is an announcement. Word on the street is that Vibrams Five Fingers is coming out with a line of "casual" wear that users can show off in the office, at bars, and yes, even in snow. Designed with the eye-catching separate-toe structure, these are sure to turn heads. New models include laces, kangaroo leather, and more running shoe-like appearances. Prices will be $100-$160 and maybe higher for the leather boots. Apparently they will not be out until fall of 2011, but you can bet loyal VFF followers will be lined up to show them off in social situations. Thanks to Gear Junkie and Birthday Shoes for the heads up!  Hit the jump for more pictures.

Survey Says...Q+A part I

Believe it or not, people actually read this blog. People like Bear Grylls. (I don't actually have any proof of this, but I'd like to think he does) Some of these fine folks actually write in requests for topics or have questions that they submit in the top right corner form. Whenever I get these in, I first think, "Don't they have anything else better to do?" After I figure out that they don't, I then think of these elaborate posts where I dive into the minute (my-noot, not min-ut) details to answer their questions. Then it's two weeks later and I haven't written anything. So I'm going to just pretend like I'm in the Hot Seat and fire off answers. So heeeere we go.

Chili-Glazed Pork With Sweet Potato Hash

This recipe comes at us from Texas via TrixieDit, aka Ditty's mom. She grabbed it off Real Simple's website and says, 

"This is my submission for your website...pretty paleo I think, except the 2 tBsp of real maple syrup and hot sauce, but the caveman I know uses that. The sweet potato hash was amazing. We did use the hot sauce on the pork and the hash and loved it! The pork took a little longer than the recipe called for, but could have been my broiler." 

Hit the link to see my take on the questionable ingredients at the end of the recipe.

Hungry + Angry = Hangry

han·gry

  

[hang-gree]

-adjective -gri·er, -gri·est.

A state of anger and irritability resulting from being hungry. 

Karen: What is up with you? Your are being so annoying.

Nini: Ugh. I didn't eat breakfast and I'm starving. I am really hangry.

from: Urban Dictionary

Fish Tacos with Chipotle-Lime Dressing

Today's recipe comes at us from CrossFit King of Prussia's very own Melanie A. These Fish Tacos are a way to spice up a common fish: tilapia. Mel says, "Very fresh and flavorful. Definitely going to be a regular in our rotation." For those uninitiated in the kitchen, don't be intimidated by the list of ingredients! If you don't already have these spices and condiments, consider them investments. When people start complaining about lack of variety in their newfound Paleo/Primal diet, spices are your way to change the taste of meat and veggies instantly. Ok, let's get cookin'!

Paleo Breakfast Casserole

makes me hungry just looking at this

Today's recipe comes to us from Larry Palazzolo, a member of our local friends, CrossFit Delaware Valley. His blog, Scrawny WOD, is documenting his mass gain experience which means HEAVY lifting and HEAVY eating. Even if you are not on a mass gain, you can still use this recipe for a solid breakfast/lunch/dinner. Thanks for the recipe Larry!

Laura's Chicken Cacciatore Soup

not Laura's actual recipe, but close

My good friend Laura Pappas over at Against the Grain submitted this recipe that can be used for lunch or dinner. This is a great one that requires minimal  attention, yet maximum return. You can eat it right away or partition it and freeze for later on. When people change over their food, one of the biggest complaints is how to eat during the work week. Well, now you 9-to-5'ers have no excuses, comprende?? Take a frozen bowl of chicken cacciatore and let it thaw in the fridge during the day. Heat up in the microwave and whammo blammo, you got dinner!

Spaghetti Squash and Meatballs

or: GIVE ME MY PASTA!

is it all an illusion? can I really eat this and not have my insulin skyrocket?

I know, I know. You realize the benefits of taking grains out of your diet, but you're still itching for some old fashioned spaghetti and meatballs. Maybe you look at the picture above and think I'm playing a bait and switch on you, but that's actually all made with paleo/primal friendly ingredients. Maybe you've never even heard of a spaghetti squash before, but read on to find out my recipe for making Spaghetti Squash and Meatballs.  

Sweet Potato, Kale, & Bacon Frittata

Sweet Potato, Kale, and Bacon Frittata

In case you didn't know, I'm taking submissions for recipes and other food prep tips in an effort to make things practical and keep things creative for you. Today, we're kicking things off with a submission from Health Coach AllieNic over at Frisky Lemon. I love the minimal ingredient list, yet BIG taste that comes from this dish. (who doesn't love bacon??) Also, it also can be eaten for breakfast, lunch, OR dinner. (as should most paleo/primal meals if you think about it) Thanks Allie!

A Call for Recipes!

pulling a Jersey Shore with some sausage and peppahs

At CrossFit King of Prussia, we are doing a food challenge, not unlike other boxes and individuals out there, especially considering the new year. Many times when people try to change food habits, they get stuck with what to make and how to make it. People love recipes, especially those that come from others who live a similar lifestyle or "get it." While there are great resources out there like Everyday Paleo and Mark's Daily Apple, plus a list of other great resources from my friend Laura, I also realize that there is a smaller community ready to share their own recipes right here. So on the right hand side of the blog, there is a window for you to submit Paleo/Primal recipes. It can be anything from a simple egg cooking technique to a grand buffet fit for a caveman. If the recipe is relatively clean/paleo/primal, I will post it on the blog. If you have pictures, you can submit them to chris@crossfitkop.com and I will try to post them along with the recipe. You don't have to give your real name when submitting, but I know some folks would like credit where credit is due.

-Buen Provecho!-

First Thing's First: KITCHEN DETOX

Inevitably people make New Year's resolutions to lose weight, join a gym, and set other personal goals. Unfortunately we all know where most folks end up: they hit the gym, eat right, and are enthusiastic about this lifestyle for about...2 months. One of the biggest problems is that they are receiving bad information as to what is healthy for them. Fluffy info like "fat is bad" "eat heart healthy whole grains" and "spend an hour on the treadmill everyday" is simply not healthy nor sustainable. Plus it's not FUN. If you want to change your looks, health, and lifestyle, you need to get rid of the bad stuff. No, I don't mean one of those silly commercialized "detox"s, but if you want to think of it that way, this is your KITCHEN DETOX.