Nutrition CFNWT

How to Politely Pass on Dessert from Mark's Daily Apple

The season of gluttony is here, read this article to give you pointers to help keep you on track with your dietary choices.  

How to Politely Pass on Dessert

Paleo Cookbook

CrossFit NorthWest Tucson has teamed up with Paleo Cookbook.  This is an online cookbook where you will receive 100's of simple and easy recipes as well as photos of the recipes.  Cheat your holidays this season and stay on track of your diet and exercise this season.  

Dining out in Tucson

Here is a list of some restaurants that have shown to be receptive to the Paleo and or Gluten Free diet.  Some actually have a gluten free menu if asked for.  Never hurts to ask right?  If enough people are asking, eventually they will be more accommodating.

 

  

El Charro Cafe-  Have a gluten free menu

Blanco Tacos and Tequila- One of my most favorite restaurants in town.  Great view!

Pei Wei -  Gluten free menu

Robeks-  Made with Whey Protein that is Gluten Free.  They even offer a smoothie called the CrossFit smoothie custom made by Jennifer that is the most ideal smoothie offered.  

Jax Kitchen-  On their menu state they welcome all alternative ways of eating including Gluten Free

Boston's Gourmet Pizza-  Has a gluten free pizza

Chipotle-  Small serving sizes and have to pay a lot of money to get decent serving sizes but it is quick and convenient.  

I eat out at other restaurants as well but do not know if they are officially gluten free.  We do our best when we eat out.  Our gut usually lets us know if we've eaten foods that contain ingredients unfriendly to our bodies.  

The MarketPlace:  This is a restaurant coming to Tucson

The Market Place gets some press in the Tucson Citizen

Feel free to add to this list in the posts below.  I would love to support other establishments that will accommodate my family!  

Contact jennifer@crossfitnwt.com

Primal Coconut Pancakes and Waffles from Mark's Daily Apple

These look amazing!  Lots of fat so you will want to eat with some eggs and veggies or berries to balance the meal out.

Check it out.

Primal Quotable Quips from Mark's Daily Apple

I enjoyed reading this from Mark's Daily Apple

Paleo Pizza and Gluten Free Pizza

Hey there.  Here are a couple pizza crust recipes taken from Catalyst Athletics blog and Easy Gluten-Free Baking cook book by Elizabeth Barbone.  You will have to go to Sprouts to get the majority of the ingredients.  I'm sure Whole Foods carries them as well.  I've also re-added Patrick's simple pizza crust at the bottom.  

Paleo Pizza (I haven't tried this yet, but am thinking Saturday night baby! And I also am imagining making Katie's pesto sauce instead of cheese...And this is awesome because it can be blocked out for those of you Zoning!)

Paleo Pizza Crust (makes one 9" personal pizza crust)
4 oz chicken breast
1 tbsp almond flour
1 tbsp buckwheat flour
½ tsp non-alum baking powder
1 egg
1 egg white
Spices to taste (basil, oregano, garlic, pepper)

Preheat oven to 350 degrees.
Grease 9” pie pan with oil olive and dust with buckwheat flour.
Boil chicken until done. Cut chicken into small pieces.
Whisk eggs. Add in almond flour, buckwheat flour, baking powder, and spices.
Combine all ingredients in food processor or blender. Mix until you have a stiff batter.
Spread into pan.
Bake 30 minutes at 350 degrees. Until light brown and firm.

Calories 338; Carbs 7%, Protein 57%, Fat 35%

You can add whatever topping s you’d like. I added 1 tablespoon olive oil drizzled on top and 1 ounce of jack cheese (not paleo). 

Thin-Crust Pizza (Unfortunately, still comes out thick.  Maybe I need a bigger tray or to split up the dough and make 2 pizzas...Anyways)

Dry ingredients:

1 1/2 cups brown rice flour

1 1/2 cups white rice flour, plus more for dusting

1/3 cup potato starch

3 T xanthum gum (made from corn)

1 1/2 t sea salt (I prefer Celtic sea salt)

Wet ingredients:

1/4 cup olive oil, plus more for the pan

1 large egg

2 1/4 cups warm water (110F)

1 packet (2 1/4 t) active dry yeast

Nonstick cooking spray.

1.  In a  medium bowl, whisk together dry ingredients.

2.  In a small bowl, combine wet ingredients.

3.  Add wet ingredients to dry ingredients.  Using a stand mixer, mix dough on low speed for 1 min.  Turn mixer to med-high and mix dough for 8 min; scrape down the sides of the bowl at least once during the mixing.  (Warning, I used a hand held mixer and it broke... ;)  )

4.  Lightly oil a 12 x 18-inch cookie sheet.  On a lightly rice-floured surface, roll dough out into a large rectangle.  Transfer dough to the cookie sheet.  Press dough to fit the pan.  Lightly spray a piece of plastic wrap with cooking spray and cover the pan lightly with plastic wrap.  Allow dough to rise for 45 minutes in a warm, draft free environment.  

5.  At least 15 min before dough has finished rising, preheat oven to 425F.

6.  Remove plastic wrap from pan and bake dough, without topping, for 12-15 min. (**Don't forget this step!  I did...I hate following recipes.  So the crust was VERY doughy)

7.  Remove crust from the oven and immediately top with desired toppings.

8.  Return pizza to oven and bake until cheese melts and is golden brown.  Allow pizza to cool 3 to 5 min before cutting into pieces.  

Serves 4-6.  

And don't forget Patrick's simple of simples...

3 cups almond meal

1/2-1 cup flax meal

3-4 eggs  

Mix it all together.  Press onto a cookie sheet.  Top with your favorite ingredients.  Bake on 350-375.  This is my kind of recipe and my kind of cooking.  A little of this, a little of that...yep that looks about right, feels about right, tastes pretty darn good...

This looks tasty...

Check out this link to a deliciously looking Salmon recipe.  From CrossFit NorCal.

Summer means homemade ice cream...do it dairy free!

If you are following a Paleo diet, you know that dairy is off limits...however, if you are like me, you love a treat of ice cream every once and a while.  I've recently become a fan of Purly Decadent Coconut Milk ice cream which is also gluten free, dairy free, and soy free.  Totally win for me all around.  So, I am going to try to make a batch of homemade ice cream using coconut milk instead of cow's milk.  Here are links to a couple of recipes I found online...

I love to hear feedback if you try any of these recipes or come up with another one.  I am considering using honey as my sweetener instead of agave nectar...thoughts?

Chocolate Coconut Ice Cream

Vanilla Coconut Ice Cream with suggestions for add-ins to change up the flavor

Mint Chip Coconut Ice Cream and Vanilla Bean Coconut Ice Cream

Strawberry Coconut Ice Cream

Fitness Spotlight one-liners that make sense.

I found this on CrossFit Endurance for Monday's post.  The one liners all make incredible sense to me.  Read and tell me what you think!

http://www.fitnessspotlight.com/2009/06/15/weight-loss-health-living/

Agriculturists vs. Hunter Gatherer Diets

I found this article on CrossFit Balboa.  It's written by the author's of Protein Power for Life which is a book I find a lot of valuable information about the Paleolithic Diet.  

http://www.proteinpower.com/drmike/low-carb-diets/nutrition-and-health-in-agriculturalists-and-hunter-gatherers/