Blog
45
Posted January 20, 2010 in Events, Nutrition, Real Food Challenge by Turbo

Real Food Challenge Day 4

Photo courtesy of PaNu

Top 5 Reasons why we called this a “Real Food Challenge”

1. According to the Webster Miriam Dictionary “real” is “not artificial, fraudulent, or illusory”.  This is exactly how we want you to eat.

2. According to the Webster-Miriam Dictionary “food” is “material consisting essentially of protein, carbohydrate, and fat used in the body of an organism to sustain growth, repair, and vital processes and to furnish energy”.  Everything we recommend for this challenge fits the bill and don’t bother eating anything that doesn’t.

3. According to the Webster-Miriam dictionary a “challenge” is a stimulating task or problem.  This is certainly a task and we hope it will stimulate positive change.

4. We didn’t want to use the word “Diet”.  This implies a temporary measure or a fad whereas we want a lifelong change.

5. We didn’t want to use the word “Paleo” for fear you would go out and buy a $45 “Paleo Chocolate Cake” made with a ton of Stevia or agave nectar.  For details, read this blog post from PaNu, originaly contributed by Kimberly last week.

Please post breakfast to comments…

45 Comments to “Real Food Challenge Day 4”

  • norm
    January 20, 2010 at 11:21 pm

    so can i eat that! sure craving a big piece of cake now!!

  • Michelle
    January 21, 2010 at 8:09 am

    so good, I’m having it again… 1st breakfast: 3 egg broccoli and sausage omelet w/ a side of asparagus and berries

  • Steve A.
    January 21, 2010 at 8:42 am

    4 eggs scrambled w/ 1 yolk, 5 oz of cyenne spiced chicken breast, one cup of chopped roasted asparagus. mixed it all together and had a brerakfast JOYgasm! 10 almonds shortly after.

  • Jason
    January 21, 2010 at 9:41 am

    3 eggs, moose steak, 6 grape tomatoes, black coffee

    banana, apple, whey, nuts & dried fruit, larabar, chicken breast & veggies so far for the rest of the day

    likely will have berries later as a snack and I don’t know what is for dinner yet.

  • chris
    January 21, 2010 at 9:47 am

    two bacon wrapped bananas (thank god there is no more bacon in the house – for now).
    3 breakfast omelets with sausage.
    coffee – 1 cup – black.
    water…trying to drink more of this through out the day.

  • Motha aka. Mandy
    January 21, 2010 at 9:55 am

    I made my cereal concoction with bluberries and raspberries… so delicious.
    1 large cup o’ black tea.

  • Kelly P.
    January 21, 2010 at 9:59 am

    Okay, Okay, I said I wasn’t having many smoothies, but totally out of time this a.m. (mornings are mine enemy)….

    1/2 Frozen Coconut milk (unsweetened), 1/2 cup frozen blueberries, 1 good scoop natural protein, 1/2 banana

    added the banana ’cause it was on its way out, but actually prefer it without it.

    Black Coffee, lots of water

    Spinach Salad and chicken breast for lunch
    Chili (no beans) for dinner
    Nuts and apple for snack

    Suggestions for protein snacks? (I don’t do hardboiled eggs :S)

  • Eric
    January 21, 2010 at 10:03 am

    6 egg whites 3 whole eggs 2 cups of broccoli and cauliflower 2 tbs fish oil and 1L of H2O.

    coffee black

  • Eric
    January 21, 2010 at 10:06 am

    @Kelly P.

    Blackened steak strips…..just cut strips of good lean steak and season and blacken in super hot cast iron pan (don’t cook long medium rare or bloody tastes best… :) )….good hot or cold and easy to snack on…

  • Kathy
    January 21, 2010 at 10:06 am

    2 egg omelet w/ broccoli & mushrooms and black coffee

  • shakey
    January 21, 2010 at 10:25 am

    2 scrambled eggs with broccoli, nitrate free bacon, avocado, salsa on a bed of organic greens…i was hungry this morning!

  • MLC
    January 21, 2010 at 10:33 am

    @Kelly P.
    Smoked salmon
    Cubed Chicken – I like Montreal Steak Spice on it
    Beef Cubes – Again Montreal Steak Spice
    Egg Whites – If you don’t like hard boiled you can try baking egg whites in a muffin tin, just make sure you oil the tin
    Jerky – Just make sure it is free of Nitrates, Organza has lunch meat which is nitrate free
    Roast Beef Slices – Roast in a slow cooker and stick a few cloves on garlic in the seams of the roast and rub with some thyme or whatever spices you like

    Also, here is a recipe for all you who like bars:

    Almond Butter Fudge Bars:

    · 4 scoops Protein Powder

    · 2/3 cup ground Flax seeds

    · 4 Tbsp unsalted Natural Almond Butter

    · ¼ cup water

    If you are using natural or vanilla Protein powder, add a TBs or so of Cocoa Powder (baking kind)

    You could even add some unsweetened coconut to this for texture. Experiment.

  • Kelly P.
    January 21, 2010 at 10:43 am

    @ Eric

    Thanks for this! I love cold steak!

    @ MLC
    I love Jerky, but am having a tough time finding a “natural” no crap version. I am thinking I will buy a dehydrator. We have plenty of access to deer, elk and moose meat.

    Thanks folks!

  • Eric
    January 21, 2010 at 10:59 am

    @shakey
    Where do you get Nitrate free bacon…(Organza??) I like Bacon on my “cheat” day….

    E.

  • connie
    January 21, 2010 at 11:25 am

    cheat day? I didn’t know we had a cheat day!!!
    this morning a 2 egg spinach & tomatoe omelet did the trick for breaky. Today is a wild day…Job #1 from 8:30-5…Job #2 from 5:30-9:00pm…soccer game at 10pm. What do I have in tow?…1 gallon jug of alkaline water, bag-o-raw veggies…grilled salmon…grilled chicken & zuchini/spinach lasagna(no cheese no sause…just lots of spices…discovering some new ones as we go)
    I must say…Mon-Tues I didn’t feel so good..but today much better :o )

  • maxine
    January 21, 2010 at 11:34 am

    1 boiled egg
    some pork & steak

    @ Michelle…what kind of sausage do you use in your omelette?

  • Pascal
    January 21, 2010 at 12:00 pm

    Breakfast #1 at 5am:

    4 eggs (only to yolks) with a tablespoon of salsa / 1 kiwi and 1 apple
    1 cup of coffee with a bit of cream
    Lots of water

    Breakfast #2 at 10 am:

    Ground deers with a tomato / 1 banana / 1/2 avocado

  • Motha aka. Mandy
    January 21, 2010 at 12:09 pm

    Just had some Kale Chips made with chili powder/EVOO for a snack. Yummy!
    Lunch – ground turkey concoction… nuts.
    Dinner – Have a big ‘ol chicken cooking in the slow cooker with some veggies. Can’t wait!

  • Eric
    January 21, 2010 at 12:19 pm

    @connie

    I should expand a little….. ;)

    My “cheat” day consists of more….and some of the fattier “real” fare….. :)

    Bacon is a lovely food, it is the only food that “goes” with ANY food. i.e. the only meat that goes with meat!!!

    Bacon with almond butter bacon with bananas, bacon with apples, bacon with steak, bacon with pork, bacon wrapped scallops, bacon wrapped shrimp…… beans and bacon ( I know its a legume and not on the list but it is yummy), vegetables cooked in bacon grease, bacon and eggs, bacon infused martini… (off the list I know….)

    All I need is 8-10lbs of bacon on my “cheat” day and I am just fine…. :)

    E.

  • natalie g
    January 21, 2010 at 12:32 pm

    Breakie: 2 Egg omelette, with 3 mushrooms, 1/4 green pepper, 2 kale leaves fried in 2 stips of bacon, mmmm, I feel like I just discovered bacon, this is only the second package I have ever puchased in my life, should I be saving it for the weekends? Is it really a cheat food in quantities of 2 slices? Then 5 pecans.

  • Michelle
    January 21, 2010 at 12:47 pm

    @maxine I use 1 oz of Costco Italian sausage… high in fat and protein…not sure it that’s considered real food, but it is delicious.
    you’re in hawaii right? where exactly are you at? …only 9 more sleeps til maui :)

  • Smokey Jo
    January 21, 2010 at 12:52 pm

    I am not ‘officially’ doing the challenge….however, I would like to contribute to the postings (and this way be accountable for what I am eating!) so allow me to catch up. Here goes, and yes I remember what I ate 3 days ago!:

    * Day 1:
    BF – Crustless quiche (mushrooms/onions/celery/spinach,etc).
    Lunch – Spinach salad with green onions, celery and turkey, EVOO, balsamic vinegar.
    Supper – Saute Leeks with beef in a mustard garlic sauce.

    * Day 2:
    BF – Crustless quiche (same as above)
    Lunch – Cold salad: Green beans/shredded carrot/onions with chicken, sesame oil & sesame seeds.
    Supper – Gluten-free bread (I know, fake food) with deli chicken, mustard and lettuce. Side of pineapple.
    Snack – Kale chips!

    * Day 3:
    BF – (post workout) Apple & Beet salad with slivered almonds and ground turkey.
    Lunch – Crustless quiche (same as above)
    Snack – carrot/edamame beans/olives/chicken
    Supper – Spaghetti squash & chicken with garlic and roasted peanuts (I know, but I love them!)
    A-much-too-late-Snack: more peanuts! I made Pat take them away from me! haha

    * Day 4:
    BF – Leek & shredded carrot stir fry with Salmon
    Lunch – Crustless quiche (same as above)
    Snack will be: apple/nuts/egg OR green beans/olives/beef
    Supper – (post workout) Spaghetti squash & spinach with (seasoned) chicken – experiment with spices people!

  • Motha aka. Mandy
    January 21, 2010 at 1:49 pm

    Here is a ‘Go-to’ recipe I make at least once a week. It’s delish! And makes great lunches to go.

    As usual… tweak whatever spices/veggies you want. This is made in a 9×13 baking dish… or something close to that.

    1 – 1 1/2 lbs of ground beef
    1 head of cauliflower
    6 green onions
    1/2 onion (chopped)
    6-8 mushrooms (chopped)
    3 celery (chopped finely)
    2 carrots (shredded)
    1 C crushed tomatoes
    2 TBS minced garlic
    1 TBS Montreal Steak Spice (or something like this)
    1/2 TBS chili powder
    1/2 TBS cumin

    Preheat oven to 350 F.

    1. Brown ground beef in 1/2 TBS of olive oil…half way through add the onions, celery, carrots, mushrooms, 1TBS of garlic, Montreal Steak Spice and Cumin. Cook until meat is browned. (Drain fat if you have to)
    2. Add 1 Cup crushed tomatoes, cook on stove until it thickens a bit. Simmer until the cauliflower is ready.

    3. While the meat sauce is cooking you can steam the cauliflower until tender. (If you have a garlic glove, put one in while the CF steams)
    4. Drain the Cauliflower and then beat it or blend it in food processor until it is almost pureed. Add the other 1 TBS of garlic and chili powder to the food processor while blending. (If you eat dairy, you can add some butter here too)

    5. Oil the baking pan. Put the meat mixture in it. Top with cauliflower. (If you eat dairy, you can add grated cheddar cheese on top)
    6. Bake at 350 F for 25-30 minutes.
    7. Enjoy the real goodness.

  • Luke
    January 21, 2010 at 2:11 pm

    As it stands today – preworkout shake (apple, coconut milk, protein isolate)
    breakfast – spinach omelet (2 yolk, 3 white) with salsa.

    Is routine a bad thing for breakfast? I’m feeling like a broken record now that I have to write this stuff down.

  • Kimberly
    January 21, 2010 at 2:59 pm

    @Motha aka. Mandy
    Well I know what I’m having for dinner tomorrow, that sounds awesome!

    @Eric
    Amen to that! I get my nitrate/sugar-free bacon from the farmer (tastes a little different without all the junk), I’m also pretty sure the bacon from Meat at The Forks is also nitrate/sugar free.

    Post WOD breakfast the same 2 egg quiche with peppers and onions with bacon jam again (@Luke Luke, I think routine is ok as long as it’s real food and balanced, I remember B saying something about it being a good thing back when I started)

    Lunch is usually before and after lab (11 and 230) and today it’s more chicken breast with coconut milk sauce and spinach salad.

    Not sure about supper yet…

  • chris
    January 21, 2010 at 3:00 pm

    @Luke
    i was thinking the same thing (routine) and forgot to bring that up last night.
    Any one have any thoughts?

  • MLC
    January 21, 2010 at 3:11 pm

    You want to try to get a variety of foods in so that you are ingesting a multitude of vitamins and nutrients. The majority of people have 25 foods that they stick to and rotate. Get adventerous and experiement with new foods. Even try buying a new veggie once a week and finding a recipe for it. Will also reduce boredom.

    But, I am guilty of this. I am pretty boring.

  • chris
    January 21, 2010 at 3:26 pm

    @MLC
    Ya you seem pretty boring…pffft.

  • Erika
    January 21, 2010 at 4:05 pm

    @chris
    Is the bacon/banana thing becoming too routine?!! Actually Brendan did say that routine was a good thing but not for all three meals – I think he was referring to breakfast.

    @connie
    Watched about an hour’s worth of that water video – pretty interesting stuff. Had to get to work so will check out the rest of it later.

    Breakfast was crustless quiche w/onions/mushrooms/pepper/celery/broccoli/tomatoes. I made a 9×13 pan of this so it will be breakfast pretty much for the week.
    Lunch – roasted chicken with tomatoe/avocado/broccoli slaw.
    Supper will be taco salad using seasoned ground beef/lettuce/tomatoes/peppers/salsa.
    Snacks – undecided

    @Eric
    Eric, you and Kimberly need to connect – she LOVES bacon and anything to do with bacon!

  • Smokey Jo
    January 21, 2010 at 4:12 pm

    I’ve been eating “APAP” (As Paleo As Possible) haha, for the last year and a half and from my experience you will want to continuously incorporate new items into your eating in order to stay interested, to stimulate your palette and like MLC said, to “ingest a multitude of vitamins and nutrients”.

    Vegetables I’ve added to my diet over the last few months:
    - Leeks
    http://www.youtube.com/watch?v=qmu6ULBllFI
    - Boy Choy
    http://www.youtube.com/watch?v=EttMCuWXep8
    - Kale
    http://www.youtube.com/watch?v=QGesrS_YrQc
    - Swiss chard
    http://www.youtube.com/results?search_query=swiss+chard&search_type=&aq=f

    This is not just a temporary diet so if you are serious about making this your lifelong way of eating, start looking at food for its ‘Superpowers’ and not just for its weight loss/muscle gain abilities….for example:

    - The health and medicinal benefits of even one clove of GARLIC a day are astounding and include help with heart disease, diabetes, cancer and much more.

    - The potassium content of ALMONDS helps the body to maintain a normal blood pressure and protects against hardening of the arteries.

    - SALMON is loaded with polyunsaturated fats known as Omega-3 fatty acids. Salmon also contains calcium, magnesium, protein and B vitamins, making it one of the best protein foods you can eat.

    - The A and C vitamins in SPINACH plus the fiber, folic acid, magnesium and other nutrients help control cancer, especially colon, lung and breast cancers.

    - and don’t forget HERBS / SPICES:
    http://www.care2.com/greenliving/top-12-superfood-herbs-and-spice.html

  • Kelly P.
    January 21, 2010 at 4:20 pm

    So this is interesting – I received some good news today, cause to celebrate, after a few tense weeks of waiting. The first reaction of my close friend circle? (except Mandy, of course) “Well, clearly you deserve some George’s Cookies! LET’S GO!!!”

    I just found it odd that they see my choice to eat paleo as a sort of punishment or penance as opposed to the gift to my body that it is. Granted, I am not going to deny the tasty goodness of a George’s Cookie, but when you actually think about the impact of that sinister little sugar treat on my body? Not much of a reward…thereby, I reach for a chicken breast and soem celery and they now think I am crazier than ever. :D

  • Brendan
    January 21, 2010 at 4:23 pm

    My psych prof taught us about a study that found routine to be most important for fatloss. That was meal timing and content.

    For health however diversity is very important. The more types of real food you eat the better. Take it one step at a time. But try to build to 10+ sources of protein and a plentitude of carbs and fats. For carbs I find eattheseasons.com really helpful.

  • Motha aka. Mandy
    January 21, 2010 at 4:46 pm

    @ Kelly P.
    So true that people see ‘eating real food’ actually a form of torture on ourselves. I sit beside a couple girls that are doing ‘weight watchers’ and have to hear them talk about point this point that. Calories, scales, saving ‘points. ‘I had extra points left so I ate 2 ice cream bars’. What?!!
    Really, that’s not torture? To have to mentally exhaust yourself all day in hopes that your ‘points’ add up at the end of the day. I can eat whatever real food I want, as much as I want and it’s all delishousness. And I’m the one being tortured… Riiiiight.

  • Scott A
    January 21, 2010 at 5:34 pm

    Breakfast: 3 eggs, 2 strips bacon, 1 tomato. Coffee with milk

    Lunch: Spinach salad, with hard boiled egg, mushrooms, and Cajun chicken breast.

  • mikep
    January 21, 2010 at 6:01 pm

    Bfast for Jodi and I: Some more yummy premade egg pie with some hotsauce.

    Lunch was some fruit and big bowl of ground beef and ground pork with veggies mixed in.

    Supper is Pork Kabobs

  • Simone
    January 21, 2010 at 8:02 pm

    Post workout
    1 cup strawberries and 18 gr of protein. I know this sounds boring but was in a hurry this morning and I like it.

  • Kimberly
    January 21, 2010 at 8:23 pm

    Beef stirfry for dinner, lots of ginger + garlic! My veggie base was broccoli slaw, carrots and green onions. I intended to have some leftovers but I ended up wolfing down the whole thing…it was only 0.8 lb of meat…I hope that’s a reasonable amount to have for dinner :) Oh and I cooked it super rare as per Eric’s suggestion and loved it…it made a cheap (grassfed) roundsteak taste mucho better.

    @Smokey Jo
    When “all” you can eat is meat and veggies we have to get creative. Since starting eating real food I’ve added eggplant, purple cabbage, brussel sprouts, fennel, leeks, bok choy, and many more spices!

  • John N
    January 21, 2010 at 8:40 pm

    Breaky..still at the seminar so scrambled eggs,1 strip bacon, 1 cup fresh fruit

    Lunch…pork of course (not very much) veggies (seminars have great veggie choices)

    You guys are making me happy with all the bacon chatter (as you may or may not know I am a bacon producer):)

    Looking forward to getting outdoors tomorrow and getting that metabolism going again!

  • Aissa
    January 21, 2010 at 9:05 pm

    Breakfast:

    Berry Blend Smoothie

    1 cup coconut milk
    1 cup of berries (raspberries,strawberries and blackberries)
    1 scoop protein powder

    some almonds after!

  • Rob Speirs
    January 21, 2010 at 9:11 pm

    Also did the smoothie with berries, coconut milk and chocolate protein powder. Delish…….

    Is it just me or is breakfast the easiest meal to do “real food” style?

  • Kimberly
    January 21, 2010 at 9:23 pm

    I should be prepping for class, but I found this instead…hells ya!
    http://www.foodrenegade.com/bacon-and-avocado-egg-salad/

  • Suzanne
    January 21, 2010 at 9:30 pm

    I made the BEST eggs this morning…

    I grated cauliflower into “rice”, sauteed it with garlic in a frying pan. Then added a few eggs with coconut milk (~1/4 can). I made cauliflower scramble eggs and added salsa on top – YUM! Even my 4 year old loved them!

  • Harvey
    January 21, 2010 at 10:50 pm

    Breakfast: 3.5 eggs with onion, mushroom, red peppers, 1/2 an avocado. Green tea.

    snack: half can tuna, romaine lettuce salad, olives

    lunch: ground beef, veggies (mushroom, red peppers, onion)

    snack: steak. veggie mix (from frozen). almonds

    after soccer: blueberries, coconut milk smoothie, canned mackerel, pecans

  • Kerri A.
    January 21, 2010 at 11:00 pm

    not very hungry – just had two boiled eggs

  • jeff
    January 22, 2010 at 2:47 pm

    this is a late post, for breaky on the 21st I had an omlet with three eggs tomatoe broccoli and green pepper

For Members

Upcoming Events

Random Testimonial

  • ~ Erika

    "When I started Crossfit I was a size 10 and I weighed 147 lbs.  I have only lost 17 pounds but I am a size 4.  The numbers on the scale don’t rule me anymore and that is so freeing.  For that I can truly say Thank you CrossfitWinnipeg and thanks to all the incredible coaches who make this all possible.

  • Read more testimonials »

Posting tweet...