WOD
18
Posted September 24, 2009 in WOD by Brendan Sonnichsen

Friday, September 25, 2009

Good Luck to those racing in the Swamp Donkey tomorrow!

3 sets of 800m run. We will aim for approximately 4 minutes of rest between sets. Aim for 80% on first run, 90% on second run, 100% on third run.

Now…. a new “column” at CrossFit Winnipeg written by Kimberly….

Food Friday

Eggs

Orange, you glad! Source: <a href=Here are some interesting blogs that discuss eggs and what types are better for both you and the chicken.

http://www.marksdailyapple.com/egg-purchasing-guide/

http://www.fitnessspotlight.com/2009/07/06/truth-isfree-range-eggs-healthier-store-bought-eggs/

http://www.foodrenegade.com/healthy-eggs-what-to-buy/

To sum it up, you’re looking for an orange yolk, not the pale yellow we’re all familiar with.  I’ve experimented buying different brands of non-organic, omega-3 enriched, eggs and I’ve found that Vita Eggs (Eat It, Organza, Dutch Meat Market) have consistently orange yolks.  A close second, and more convenient, are the Eating Right omega-3 enriched eggs from Safeway.  Oddly, the fancy eggs with the individual stamps on them (multiple brands) have only ever had anemic-looking yolks, not sure if this affects their nutrition content but they don’t taste as good as the orange ones.

Ways to use eggs to increase your protein intake:

Hard-boiled on salads or as snacks (make a bunch and keep them in the fridge)
Deviled eggs are great but labor intensive (bonus points for homemade mayo)
Plain omelets can be used as wraps for sautéed or roasted vegetables
Crack an egg in soup before serving

Crust-less Quiche (source: Son of Grok)

An easy breakfast/lunch recipe that can be made ahead and stored, also a great way to get some vegetables in before noon…something I had trouble doing when I started primal eating.

Ingredients:

10 eggs
¾ to 1 full can of coconut milk
Fillings
- green/white onions, bell peppers, spinach, bacon or ground meat (cook first), broccoli, mushrooms, herbs, cheese (if you’re doing dairy) be creative!

Instructions:

1. Preheat oven to 375 oF.
2. Whisk eggs and coconut milk together in a large mixing bowl.
3. Stir in your fillings.
4. Pour into a greased (bacon fat, coconut oil, or butter) baking dish.  I use a 9 x 13 Pyrex dish but any baking pan will work.
5. Bake for ~ 30 – 35 minutes or until the center is set.
6. Enjoy! (stores well in the fridge and is tasty hot or cold)

Any other egg recipe suggestions, post them to the comments :)

18 Comments to “Friday, September 25, 2009”

  • kimberly
    September 24, 2009 at 7:45 pm

    Hmmmm, why didn’t the picture show? And there’s no extra “e” in Kimberly :)

  • Conrad
    September 24, 2009 at 8:07 pm

    Is there a comment on egg whites in the carton from Costco? I’ve been experimenting with egg whites because I’ve heard that yolks contain AA (I won’t spell it, but Zone folks will recognize the swear word when they see it). The real question is: Should we be eating eggs or egg whites?

  • MLC
    September 24, 2009 at 8:38 pm

    I may be shunned from the CF community for referencing this site, but I find a lot of great info in it.

    So Conrad, here is some reading on AA (Arachidonic Acid) for you:
    http://www.bodybuilding.com/fun/llewellyn2.htm

    I eat eggs, the whole thing. And sometimes I use the whites in the carton. I think it’s all good. Just depends on how strict you want to be with quality. Whole egg, I go free range organic. Whites, I use the stuff you talk about. My opinion, eat both. There is a plethora of nutrients in the yolk.

  • MLC
    September 24, 2009 at 8:42 pm

    One more thing from Robb Wolf’s blog:

    Laney
    Posted July 7, 2009 at 2:53 am | Permalink

    Hi Robb
    Thanks so much for such an informational and entertainingly funny day at CF PDX! I just came across this Paleo shopping list http://www.goodharvestmarket.com/special_diets/paleo_foods.html
    linked from Melissa Byers’ website and it recommends eating no more than 6 eggs per week. What do you think about this? I remember you saying that for every egg yolk we toss in the garbage an angel in heaven gets it’s wings ripped off- well I want to avoid that, but most importanly I want to avoid overdosing on eggs since I eat them just about every day- yolk and all.
    Thanks~

    robbwolf
    Posted July 7, 2009 at 3:26 am | Permalink

    Stick with omega 3 eggs and you are fine.

  • brendan
    September 24, 2009 at 8:55 pm

    @kimberly
    Sorry Kimberly… the article was all FUBAR for awhile there… the consequence of Word to Web translation…

  • Suzanne
    September 24, 2009 at 9:26 pm

    whole eggs..yolk and all

  • Suzanne
    September 24, 2009 at 9:32 pm

    @kimberly
    Way to go Kimberly! Who would have thought from our conversation at last Christmas dinner you would be writing this column ;-)

  • SuperBean
    September 24, 2009 at 10:09 pm

    @Suzanne
    yah baby! whole eggs are the best!

  • chris
    September 24, 2009 at 10:33 pm

    Great write Kimberly. VERY helpful. I eat eggs most every day and this was a very timely source of info.

  • John N
    September 25, 2009 at 10:27 am

    I don’t see anybody talking about quantity as in how many whole eggs per day max.
    So what’s the max number of eggs per day?? I usually limit it to 3, but than I don’t eat eggs every day.

  • brendan
    September 25, 2009 at 10:50 am

    @John N
    Generally I don’t hear of any limitations; however the Paleo Diet book says 6 eggs per week. There are several different camps on this field.

    Most importantly, pay attention to how you feel and perform after eating eggs and various quantities of eggs. Compare it to eating other meat sources. Find what works for you.

    In regard to eggs and Zoning… according to the blocks charts I should be eating between 4 and 5 eggs at a meal. However, when I use the palm of hand method it becomes closer to 2.5ish and I tend to feel and perform better than when I try and shovel back all those eggs.

  • Kimberly
    September 25, 2009 at 11:25 am

    @Suzanne
    Yeah, who knew? I’m just so much happier now I don’t ever want to go back :)

    I’m glad everyone is enjoying this food post idea! I think everything in moderation would be a good rule, keep mixing it up, I use a ton of eggs in my baking (future posts!) and add them into other meals as well.

    And coincidentally my roommie made a bunch of cake this week and I have 25 yolks to use up (that would have been a lot of angel wings!) so I see some hollandaise (sp?) sauce, custard and “ice-cream” in my future. I tried freezing some…I’ll let you guys know how it turns out…

  • Kimberly
    September 25, 2009 at 11:29 am

    @Conrad
    There’s some info on arachidonic acid here…
    http://healthyfitmom.com/blog/arachidonic-acid-found-in-organ-meat-and-egg-yolks-is-it-healthy-or-harmful/

  • Crystal B
    September 25, 2009 at 1:17 pm

    I can’t wait to try some of these recipes! My diet needs a lot of tweeking.
    WOD: 1st 800m-3:28
    2nd 800m-3:16
    3rd 800m-3:13
    The last 800m was tough! The last 100m sprint to the finish was what cut some time off. It was hard to gauge the 80% so I just made sure to try and beat the previous times.

  • Erika
    September 25, 2009 at 2:33 pm

    1st 800m – 4:29
    2nd 800m – 4:31
    3rd 800m – 4:08

    Was tough trying to gauge 80% and 90% and still try to have enough left to go 100% on the last one. 4:08 is a person best for me though.

    Did 3×2 OH squats yesterday, got up to 45# which is 10# heavier than my last max. Did 3×3 front squats today, got to 85# which is 5# lighter than my last max. Didn’t feel the form was right today so did 85# twice instead of increasing.

    Thanks Kimberly for the post. That quiche sounds great. I found a recipe for Mayo in the Paleo Diet book. Here it is:

    1 whole egg
    1 Tablespoon lemon juice
    1/4 tsp dry mustard
    1/2 cup olive oil
    1/2 cup flaxseed oil
    Put egg, lemon juice and mustard in blender and blend for 3 – 5 second. Continue blending and slowly add oil. Blend until thickened.

    Haven’t tried it myself so can’t comment.

    Taking a rest day tomorrow instead of Sunday. Will see you all at FGB!

  • Suzanne
    September 25, 2009 at 3:53 pm

    @Erika

    Erika,
    I have made the mayo before with grape seed oil because I find olive oil too strong of a flavor for mayo….but the rest is very similar to your recipe (mine calls for dijon mustard instead of dry and sea salt). The one key point in making it is you have to drizzle the oil VERY slowly into the mixture, otherwise you end up with oily egg mixture – yuck!

    When you do it properly, it opens up the door for all kinds of healthy dips and dressings

    doing the 800′s at home today…will post times once I finish

  • cheryl
    September 25, 2009 at 4:31 pm

    MLC :I may be shunned from the CF community for referencing this site, but I find a lot of great info in it.
    So Conrad, here is some reading on AA (Arachidonic Acid) for you:http://www.bodybuilding.com/fun/llewellyn2.htm
    I eat eggs, the whole thing. And sometimes I use the whites in the carton. I think it’s all good. Just depends on how strict you want to be with quality. Whole egg, I go free range organic. Whites, I use the stuff you talk about. My opinion, eat both. There is a plethora of nutrients in the yolk.

    plethora … heehee .. why do I find that funny?

  • Suzanne
    September 25, 2009 at 7:51 pm

    800m X 3

    4:10
    3:59
    4:05

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