Steph's Turkey Salisbury Steak & "Noodles"

Okay, this isn't your standard Salisbury Steak...and if you're anything like me, that's probably a good thing.  I had a giant zucchini sitting around that a friend gave me, and I wasn't sure what to do with it.  I love zucchini, but sometimes during the summer I get a little tired of it.  I don't eat pasta, but I was craving some "comfort food".  That's how this idea came about.  It's a little work, (and unfortunately a little dairy) but it's definitely worth it!

First
For the "noodles":
1 large zucchini (about 12 inches long and about 4-6 inches in diameter OR about 8 small zucchini
1 tsp sea salt
2-3 Tbsp Olive Oil

You can use regular sized squash, or big ones. Any variety will probably work, but I prefer green Zucchini because of the shape and texture. The zucchini I used was about a foot long and probably 5 inches at it's largest diameter. I didn't skin it.  I quartered it. Then I halved the quarters and cut off the seeds & the spongy center. This left me with some rather firm skinned zuke flesh. Now the next part is up to you. Do you want thin skinny spaghetti-like "noodles" or fat, like fettuccine. I chose fettuccine. So I sliced them to be that size. Thin, flat, and about 5-6 inches long. That zucchini made enough for the whole family and leftovers. (I'm sure there is a kitchen gadget somewhere that you can cheat and use, but cooking is therapy for me, so take the long route every time!)


Cooking them takes about 10 minutes, so I wouldn't start cooking them until your steaks are in the oven. NEVER BOIL THESE! They will turn to moosh! Take your "noodled" your squash, put about 2-3 tablespoons into a fairly good sized pot on the stove and heat to medium. Place all of the squash into the hot oil. Let it cook for 2-3 minutes, then toss. Another minute or two, then toss again. After about 5 minutes the "noodles" will start to become translucent. Now is seasoning time. Not a lot...just a sprinkle of sea salt will do. At this point put a cover on it and let it cook for about 5 minutes, stirring every minute or so to evenly cook. When all the "noodles" are translucent shut it off and leave uncovered.


For the steaks:


1 1/2 lb Ground Turkey
1/2 medium onion, chopped
5 mushrooms, finely chopped
1 egg
1/3 ground quinoa (I ground my own in the coffee grinder)
1 crushed garlic clove or 1/2 tsp garlic powder
1 tsp sea salt
1/2 tsp black pepper

Set oven to 400. Combine the steak ingredients with your hands until everything is well incorporated. Form into "steaks" about 3/4 inch thick. Drizzle a glass baking dish with olive oil. Place the steaks into the dish and bake for 20 minutes. Make the gravy while they bake. Let sit for 5-6 minutes before serving (so they don't dry out).

For the gravy:
6 chopped mushrooms (I used baby bellas)
3 cloves garlic, chopped
1/2 cube of butter
1 tbsp ground quinoa
1/4 cup chicken broth
1/4 cup half & half
2 Tbsp plain yogurt (I prefer Greek, or you could use sour cream)
salt & pepper to taste

In a small saucepan, heat the butter on med/hi until melted.  Add the mushrooms and garlic and cook for about 3-5 minutes.  Add the quinoa and chicken broth and let simmer for 2 minutes.  Then add half & half and seasonings. Simmer for about 3 minutes or until slightly thickened.  Remove from heat and whisk in the yogurt (sauce will continue to thicken as it sits) and serve over steak & noodles. So yummy!

Paleo Challenge June 2010 - The End

So it is the end of the 2010 Spring Paleo Challenge at http://www.level10crossfit.com/, and to my utter surprise, I am in the TOP 5 LOSERS!!  I haven't seen the photos yet, but I know that all the top 5 have lost between 17-25 pounds.  I believe I lost 18 pounds....but I am beginning to wonder now because during our last workout Santos said to me "It's a lot easier to do those burpees when you weigh 25 pounds less, isn't it?"  Anyhow, that doesn't matter.  And winning would be great.  But what matters more to me is that my body is changing and I can do the hard work required to help make that change occur!  And I can lose almost 20 pounds in 8 weeks!!! Which means I could lose the other 60-80 pounds I have left to lose in just the next 6-8 months if I really put my heart into it, like I've done over the past 8 weeks. 

I can't give up now. I've concluded that I am definitely gluten intolerant.  So Glutens are not even an option now.  I've gotten to the point of being able to run 2 miles without stopping....I am AMAZED by that because I couldn't even run a mile when I was in Jr. High.  Never been able to.  But I can now.  2 of them.  Running.  Without stopping, without walking.  My children are used to seeing me moving, doing, exercising regularly...something they NEVER saw just 2 short years ago.  They are eating healthier because I am eating healthier.  And of course my wonderful husband (YOU MEN!!) is such an amazing support....he's been eating mostly like me and not exercising, and he's lost 56 pounds!  I am so proud of him!

I love my gym.  I LOVE IT!  When I go there, I don't feel like the largest person there....it feels like an even playing field.  We all sweat the same....we all work equally hard....we all have pain after the workout.  And we all want to see each other succeed and grow.  Santos is foremost...I so appreciate his constant mindful attention to what we might be struggling with physically, and where he knows we can work harder.  He has an amazing ability to get us to do things we might not think we can do.  I love my class....and I especially appreciate the effort and encouragement of my "workout partner" Becky.  She is so incredibly encouraging and affirming.  I can't help but improve when I work out with her. 

And of course I have to be honest....I love The Biggest Loser and Losing It With Jillian.  I know, I know....the shows behind the scenes stuff is intense.  But it is inspirational anyway!  I take a lot of what they say to motivate their contestants as my own motivation.  I need outside encouragement to do what I need to do to lose this 20 years of weight I've gained!

Finally, I have to say that I am so thankful for the book, The Paleo Diet.  I had no idea how much I was poisoning my own body until I read this book.  I know that it's not for everyone, but it is DEFINITELY for me.

Can't wait to see the pictures tomorrow!

Recipe for my kale

Chop up the kale & set it aside. Fry about 3 strips of bacon (nitrate free!), then chop it up and set it aside. Then saute some shallots & fresh chopped garlic in the bacon grease (or drain the grease and use olive oil - about 3 tbsp) for a minute or two, add the kale, then start putting in the kale until it cooks down, adding more until it's all in. Pour in about 1/2 a cup of chicken broth and cover, stirring occasionally and adding a little bit of broth as it cooks. I usually cook it for about 15-20 minutes total. Add a little sea salt at the end and you're good to go!

What happened when I got sick...

Last weekend (not to be confused with Memorial Day Weekend, but the weekend before, jic) I ran myself into a ragged mess.  I became exhausted, and what followed was a week of the worst sinus infection I've had in quite a while!  I ended up at the Dr. twice, the first time, getting a healthy battery of antibiotics, then the second time, getting a steroid shot to build me up once and for all.  I was eating all the right foods, I was making all of my workouts, but I took for granted how important it is to get enough rest.

Today was my first WOD since a week ago last Friday.  I was pretty nervous about it because in times past, when I've missed WODS due to illness it is usually VERY hard to bounce back.  I won't kid you, it wasn't exactly EASY! And I probably could have done better.  But it was actually pretty FUN! Yes, I said it...fun. I know I'll be sore tomorrow....but I probably won't feel as bad as I did last week while I was in bed sucking on my inhaler!

Today's WOD: I did 145 total

3 min kb swing, 35 lb
2 min rest
1 min burpee
1 min rest
3 min row for k/cal
2 min rest
1 min burpee
1 min rest
3 min wall ball, 14 lb

Still mid-Paleo Challenge and happy to be doing it.  Lost a good little chunk of weight so far...and looking forward to losing at least another 50-75 pounds in the coming year!

Today's WOD: 35 bw squat. 400m run. 15 Db thruster. 30 jumping pullup. 250m row. 30 jumping pullup. 15 thruster. 400m run. 50 bw squat. Cap 17 min.

Paleo Challenge May 2010

I don't really know why, but this Paleo Challenge has been much easier to stick to than the last one.  Maybe it's because the last one came in the midst of all the major fall/winter holidays, and I have a history of terrible will power!

Today's WOD was:

200m run
then 6 rds of
10 box jumps (18in)
10 push ups
Fence Sprint
then
200 m run

followed by

5 min kettlebell snatches

followed by

evil sled pushes for 4 minutes

I was kind of excited about the box jumps once we got going because I feel different now.  I know I've lost some weight.  I don't know how much I've lost because I murdered our scale (which I believe was the best thing I EVER did).  But I know that clothes are fitting differently and I feel much better.  I also know that I don't have an appetite and have to make myself eat on a regular basis.  It's easier to eat healthy things when that's all that is in the house, too!  The kids had quite an adjustment time...but even they are getting used to it!

I've been trying to stick around and finish the things I don't finish during warm-up at the gym, which happens frequently because I am usually running behind during the school year.  So I've been working on double-unders, push ups, and whatever else I might miss in the warm up.  I am also trying to work on things at home...things like burpees, running, and jump rope as well as just general homemade mock Crossfit workouts.  I'd love to get more equipment at home, like more weights, a pull-up bar and maybe a few kettle bells. But equipment is very expensive, so I'll improvise for now.

This is a great journey...one that will last a lifetime!

Paleo Challenge...Now we're in May!

May is a big month for us.  We have two birthdays (Josiah is 8, Jeremiah is 5)...Anniversary (9 yrs on Cinco de Mayo)...and this year we have Haley graduating with her Bachelors Degree...along with two music dates for the band and the various other daily busyness-things we do.  When I am busy, sometimes I forget to eat.  That is a bad time to go shopping, or out to lunch, or even look at food.  How can I combat this issue?

One thing I have learned is to ALWAYS have healthy food with me.  We live 10 miles outside of town, so driving back and forth to the house once we're in town isn't an option.  I have gotten into the habit of packing at least a small lunch bag with things that I know won't ruin my progress.  Things like boiled eggs, cut up veggies, an apple, a couple of servings of almonds...anything that fits into the plan.  But for days (like today) when I was too tired to get out of the house on time, much less pack a lunch, I resolve to find the MOST healthy option available on short notice.  Here are some options I've discovered recently:

• Carne Asada with Pico de Gallo
• I picked this up at my favorite Taqueria recently.  They were FLABBERGASTED when I didn't want the tort, the beans, the cheese.  It was absolutely delish, and I could only eat HALF of the HUGE portion they gave me...so I shared it with my hubby....see? It improves relationships too!
• Steamed Veggies & Chicken
• I LOVE LOVE LOVE Chinese Food, but I HATE HATE HATE MSG!  And most Chinese style cuisine is LOADED with carbs.  But I discovered at our local Charlie's that I could order ANY meat and veggies STEAMED!  There is no fatty oil, no MSG, no gooey sugary sauces, and no cornstarch.  I don't feel deprived at all!
• Salad with meat
• Any restaurant that serves salad and meat will usually make you a salad with some sort of grilled or poached meat sliced on top of it.  But remember that most restaurants put cheese or fatty dressing on their salads, so ask for that on the side, or like me - not at all.  My favorite place to order this is our local Francisco's, with the fajita meat.
• Meat, Ala Carte
• Again, any restaurant that serves meat will usually allow you to order their meat ala carte.  So if I'm dying for a burger at someplace like Applebee's, I usually order the patty (no cheese, please - or other fatty condiments) with EXTRA veggies (lettuce, tomato, etc) and a side salad (hold the croutons, cheese & dressing please).  Then I cut up part of the burger and eat it with the veg/salad .  The meat adds enough flavor to the salad that it really doesn't need the dressing.
• When in doubt, stop at the grocery
• If I've sprinted out of the house and I don't know what to do, I will stop at a conveniece store (LAST RESORT) and pick up a small pack of jerky and a little sack of almonds and have just a few.  The high protein content kills the extreme hunger of a busy day until I can get something more substantial.  Then, for usually less that I would spend on eating out, I can drop into any grocery store and pick up something fresh and healthy in the produce area, as well as a pack of ready-to-eat/already cut up chicken breast, or other animal protein option.

The main thing I try to remember is to NEVER leave home without a bottle of water.  Thirst is often mistaken for hunger.  I spent a LONG TIME learning to recognize the difference between hunger and thirst.  If you feel sick, headachey, or just generally lethargic, you are probably thirsty/dehydrated.  If you feel LOOPY, dizzy, or faint, you are probably over-hungry.  In addition to these signs, I usually notice that I need to eat something about every 3 hours, even if it's just a handful of nuts.  If I go much longer than that, I usually lose my ability to choose wisely and just wolf down whatever is within reach.

Strategize your day and make your goal an important part of planning your day, your grocery shopping, your appointments, etc.  It pays.  Sometimes it pays slowly, but it's better than looking back 20 years from now wishing you had made those changes "back then" like I did!

Paleo Challenge April 2010

I think that my next weight loss goal-landmark will be rewarded with new workout wear. Lets say at the 50 pound mark, shall we?


So a new Paleo Challenge has started. I'm looking forward to it. This time there was a $20 buy-in...and I bought in. It's an 8 week challenge. I believe I can do it. I'm going to try really really hard! Just in time for Spirit West Coast.

Workout Fri April 2 - Cindy

Today's workout was Cindy:


#5 pull ups or #10 jumping pullups
#10 pushups
#15 bodyweight squats...

for as many rounds as you can do in 20 minutes. I did 8 rounds plus 2/3 a round with jumping pullups. The animal athletes did as many as 20 rounds! Someday....

Workout Wed March 31 - Filthy 50

Filthy 50 is a Crossfit workout. Most Crossfit workouts have girl names....like Helen or Cindy. But the especially miserable ones have special names, like Code Brown, Filthy 50, or 7 Layers of Hell.

Yesterday, Filthy 50 consisted of the following (mine was slightly modified to 30 reps for the last 3 movements and regular jumpropes instead of double-unders):

# 50 Box jumps
# 50 Jumping pull-ups
# 50 Kettlebell swings
# 50 Walking lunges
# 50 Knees to elbows
# 50 Push press
# 50 Back extensions
# 50 Wall ball shots
# 50 Burpees
# 50 Double-unders

Losing weight is hard work. Don't let anyone tell you different!

It's been a while...

Well, sorry it's been a while since I've been here.  But I'm going to at least try to post my WODS every time.  Wish me luck....or blessings...or whatever you can wish me that will help me remember to do this!

On The Wagon, Part 4 ish - Today

I finally feel great again. Not quite 100%, but getting there. The diet is dialed in again and I feel capable during my workouts.  And I am finally losing again.  That feels better than anything!

Today's workout (I don't remember it EXACTLY, but this is CLOSE):
500 m Row
60 jumping pull ups
15/15 db snatches
5/5 db thrusters
30 jumping pullups
10/10 db snatches
10/10 db thrusters
500 m Row
20 jumping pull ups
5/5 db snatches
15/15 db thrusters
...And I added this at the end, in support of Jim & Tammy....and my butt!
500 m Row

Todays food so far (in no particular order):
protein shake w/almond milk
handful of nuts
banana
carrot
coffee
3 oz. turkey w/vegenaise
1 slice tri-tip (cold, about 1 ounce)

On The Wagon, Part 3 - Detoxing & Weston Price

I remember the third day after I started Crossfit.  I had nausea, full-body aches, and I almost lost my bowels in the middle of Raleys!  I was having a classic detox - I remember that from fasting.  Well I think I may be detoxing again, because my whole body hurts, I'm having the cha-cha's (diarrhea, for those who haven't seen Parenthood), and I feel like puking!  I'm eating right and trying to make that a habit again. It's getting easier because this time we are converting the kids as well. 

We have had behavior issues with the boys lately.  After talking with our friend Carol, who follows AND teaches the Weston Price way of eating, we decided to try to modify behavior by modifying diet.  So far we have seen amazing positive changes.  There isn't anymore mac & cheese, processed snacks, or refined flours and sugars for the boys, and the response has been amazing!  And there isn't any "tempting" food around the house anymore.  Carol gave us a "Nourishing Traditions" cookbook for Christmas, and I can't wait to give the recipes a try!

So positive changes in 2010.  I am so glad that the whole family is getting in on the action.

On the Wagon 2010 Part 2

Workouts have been tough since I've been back to faithful.  It's actually been hard to get back to faithful because of all the stuff going on in my life.  I find myself on the verge of tears in the middle of every workout because of the emotional and physical release I feel whenever I workout.  Getting back to eating well has been the hardest part. I'm still struggling with it, but I'm trying not to punish myself for it.  I'm weaning, that's what I'm doing.  Pulling out the bad stuff a thing at a time.  I will get back on track.

On the Wagon 2010 Part 1

Today is the first day I am really committed to returning to my good eating habits.  I started the day with scrambled eggs with bell pepper, ground turkey and pepper jack cheese (very little - I'm weaning) and 2 bacon strips.  I also had fresh juice (apple, banana, pineapple & orange) from my new Jack laLaine Power Juicer!

I'm feeling the burn from yesterday's workout.  We did some new things in DROM: Spiderman lunges, 5 on each side, taps (5 ea side), and another move I cannot remember the name of (starts in pushup position, then you lift one arm all the way up so you are leaning like a "T" on one arm).  We did Nancy - mine was modified.  400m Run/15 overhead squats, 400m Run/30 bodyweight squats, 200m Run/30 bodyweight squats, 200m Run/30 bodyweight squats, 200m Run/30 bodyweight squats.  Then we did 3 rounds of 30 seconds each: flutter kicks, med ball taps, and situps. And FINALLY (why yes, it was AB DAY!) we did these great 2 person leg throws, 3 sets of 15. KILLER!

Back on track? Not completely, but very very soon....

The Fall, The Rise and The Fall

Since Thanksgiving I have definitely "fallen off the wagon".  My grandmother has been ill off & on for a month now.  I have reverted back to emotional eating, which has led to eating for convenience, which has led to sinus problems due to extra mucous production, which has led to missing workouts, which means that now I am back to where I was when I started the Paleo Challenge 3 months ago.  Meh.

But I am ready to "get back on the wagon" now.  I'm tired of being tired.  I feel like kicking myself because I have all the tools.  I've used them before, and I KNOW how to use them. But for some reason, when life gets a little chaotic, I revert back to the old way of doing things.  Because it is comfortable.  Because it is safe.  Because I can control it...no I can't.  Well, I am taking control back.  I have to do this.

I have to do this!

Because I already got rid of all of my bigger clothes!