Ken's Famous Beef Jerky and Crock Pot Meal....

Ken is a dedicated crossfitter at Oceanside Crossfit, who promises that if you eat his crockpot meal you won't look like this! Paleo is guaranteed to NOT make you look like this!

Thank you Ken for your contribution of great recipes to help out your fellow crossfitters and make life a tad bit easier!
You rock!



Beef Jerky
- Beef, slice into thin slices (London Broil is good to use, you can also use Rump Roast)
- Use any BBQ of your choice.
- Add some honey (optional)
- Add another other spices (NO SALT)
- Marinate for about 1 hr the place on dehydrator, if you don’t have one the go buy one. You can use a oven but you will have to look on line for that information
- Check on jerky about 4 hrs and then every hour after that. If you leave on to long it will be DRY DRY.
- Here are some good websites for beef jerky. (http://microwebtech.com/, www.recipezaar.com/recipe/Homemade-Beef-Jerky-42272)
- Yes it is easy to do and takes little effort

Crock Pot Meal
- Chicken (about 3 to 4 chicken breast)
- 1 Can Stewed tomatoes with spices
- 1 can of diced tomatoes with spices
- Some baby carrots
- Some cucumbers (sliced)
- Some green and yellow squash
- Black Pepper (you can add other spices if you wish)
- Frozen Broccoli (small chucks, not the large ones)
- Put in crock pot and turn on low when you leave for work in the morning. When you return from work about 4:30ish it will be done and time to eat dinner. You can save some for lunch for the next few days.

Forgive me Paleo, for I have sinned............

Forgive me Paleo, for I have sinned! It has been a few weeks since I fell off the Paleo wagon, well not completely, but close! Amazing how life happens, schedules get changed and before you know it, old habits come back into play! For the most part, we stuck with Paleo on a daily basis until a few weeks ago. A visit to see old friends in Arizona was the beginning.....Then the was New Orleans, Jazzfest....there my friends, is the ultimate temptation of ALL things BAD! Too much good food NON paleo friendly food! Binguet's (those doughy powdered sugared evil little monsters!)Then there's jambalaya, gumbo, craw fish ettouffe (probably spelled that wrong)..the list goes on and on, not to mention Alcohol! No shortage of that in N'awlins!!!
Needless to say, here I sit, paying my penance with 5 extra pounds gained, bloating, irritability (poor Steve) and wanting to kick myself for letting this happen! But today, is a new day! Today, I make a stand, step back up on the Paleo wagon, strap myself in and prepare to enjoy the ride.......it can only get better!
Tonight is "Recipe" night at Oceanside Crossfit. We will be participating in another Paleo challenge, this one 30 days, starting 5/17 and ending 6/17. Tonight the congregation will meet and we will share our success' our failures (I will hang my head in shame appropriately) and then we will exchange recipes, take note of who says they are committing to the challenge and then spend the next week preparing and purging. Be ready to see some great new recipes posted! I looking forward getting back to normal! Stay tuned.........

Paleo: My New BFF!!

Well, as of yesterday, March 4, 2010 the Oceanisde Crossfit Nutrition challenge has come to an end....or has it?


Yesterday was to be the First day off the challenge, I have to admit, I had a hard time thinking about spending a day without my new found friend Paleo! The one or two times I thought of hanging out with my old friends, potato chip and popcorn, pizza and even enchilada, I realized they are NOT really my friends, they're empty and shallow, my past relationship with them had no substance, no meaning, and all they have ever done is cause me grief. I realized how in the past, I always made excuses for them, I always defended them. Not once did they ever do anything good or nice for me.......What did I ever see in them?

My new friend, Paleo, is incredibly satisfying, gratifying and even indulgent! Paleo is never shallow, Paleo always provides substance and meaning. Paleo gives me gifts, like strength and power. Paleo always puts me first, gives me lean muscle and only takes unwanted things from me, like fat! How kind and wonderful is that!

During my our first 30 days together, Paleo did take a few more things from me, but I am good with those things being gone from my life. Because, what Paleo gave me in return, is far better than what was taken!
Things taken:
2 inches from waist
8lbs
Fatigue
Digestive issues
Bloating and abdominal distension

Gifts Given:
Strength
Endurance
Energy
Lean muscle mass
Appreciation for GOOD food!
These are just a few of the big gifts......... I could go on forever....

So, I think my friend Paleo is here to stay......... That's not to say that I won't visit with the old crew once in a while, but I definitely will think about whether or not the consequences are worth a short lived visit with them.

Kaytlyn's Carnitas Tacos, Paleo Style!

Well it's been quite a while since we started the nutrition challenge at OCF, 53 days to be exact! The 7 day count down to the 60 DAY mark begins....... Although, I must admit, I will likely continue in the way of "Paleo"!

Even Kaytlyn, my daughter has pretty much converted to the Paleo lifestyle. After battling with digestion issues all her life, and realizing that her daughter, Jaydin Lilly, (my sweet little princess grand daughter) was starting to suffer the with the same, Kaytlyn decided to change her eating! For the most part she has cut out dairy, grains and legumes, and guess what! No More intestinal cramping or digestive issues!! And sweet little Jaydin Lilly is doing great as well!

She even came up with a great tasting Paleo Carnita's Recipe


Ingredients:
2lb. (small) Pork Sirloin Tip Roast (or any lean cut of pork roast)

Celery (couple stalks)

Carrots (one or two)

Cilantro (to taste)

1/4 to 1/2 and Onion (to taste)

Salsa Verde (7 to 8 oz. depending on size of Roast

Salsa Rojo (for you gringo's, that just regular salsa, the red kind!)

Iceberg Lettuce



Place the Pork Roast in the crock pot

Finely chop, Celery, carrots, onion and cilantro, throw on top of pork roast in crock pot.

Add Salsa Verde, and Red salsa to taste.....if you like it spicy add more, mild add less!

If you wish to make a larger batch, just use a larger pork roast and adjust the rest of the ingredients accordingly.......it's not rocket science. :-)



Depending on the size of the pork roast, crock pot cooking time can vary from 6 to 8 hours.
The 2lb roast I made only took about 5 1/2 to 6hrs.

The meat should shred easily with a fork.


Gently separate the Iceberg lettuce leaves.

Use the iceberg lettuce leaves as your "Taco Shell", spoon the Carnitas meat in the center of the leaf, fold over and ENJOY!!

I usually serve with steamed cauliflower ...... kind of gives it a "rice" texture and is really very tasty!

Princess Jaydin Lilly!

How Does NOT eating Paleo affect you??

This last weekend Steve and I had a "staycation" at a hotel at Mission Bay, along with a few of our friends. While staycating, I did my best to remain loyal to the Paleo Challenge........for the most part I was able to stay the course, EXCEPT for on small thing....BEER! Since I am NOT a wine drinker, my options for an alcoholic beverage are extremely limited!!! Like once choice, Tequila! So, not having any of that Agave plant nectar readily available, I stumbled and knocked back a few ICE COLD, MMM, GOOD BEERS! While I must admit, the first tasted, "Oh, soooo gooood!" The second and third left me wondering was it all really worth it!
After a few moments of trying to hold back the inevitable belch, I realized, NO it just isn't worth it! I felt like crap! I physically felt the affect on my body and I did not like it!! Needless to say, I made sure I had some tequila and some lemons, limes and oranges available for my Paleo Margaritas!! (My New best friend!)

This What WE DO!

This is What WE DO at Oceanside Crossfit!


http://www.vimeo.com/user3149442/videos

Paleo Chocolate......Really????

Yep! Just ask Laura!

Now most of us realize that there may not really be a 100% Paleo chocolate bar out there, but there may be some that are pretty darn close, Close enough anyway, to satisfy that occasional need for CHOCOLATE!

I discovered these chocolate bars during a "special event" at our local Costco.

Please remember: Moderation!!!! Is best with all things Paleo or non Paleo!!! If you aren't able to exercise self control........then don't even purchase the darn chocolate bar! :-) (you know who you are!)

Be sure to read the ingredients and make an educated (non-emotional!) decision regarding the consumption of these or any other chocolate bar!

It is assumed that if you are reading this blog and you are practicing the Paleo way of eating, then you should be a somewhat intelligent person, capable of making your own decision.

With that said: Enjoy!