Eating “clean” is not an easy thing to define.  There are a lot of opinions of what is a good or bad carbohydrate just like there are all sorts of diets.  What I have been seeing over the years as more information becomes researched and made available is that there is no “miracle” diet for everyone.  Each person is different.  Some tolerate a higher carb diet, some do better on Paleo, some have best results with ketogenic.  In all this it becomes apparent we need to find out what works for ourselves and stick with it.  Don’t be drawn away from what works by the next greatest thing or give up too soon on what you are working on.  With that being said here are some good examples of good sources of carbohydrates.  Just like anything else, moderation is a key to success.  Even kale can be a problem if overindulged.  Choosing fresh and organic is probably your best bet but economic choices can allow for non organic, frozen or canned choices but be sure to read the labels and avoid added ingredients.  My rule?  If more the 3 ingredients it is probably suspect.  A stir fry type choice may be the exception to that rule.  Here are my choices for non starchy vegetables.

Broccoli

Cauliflower

Zucchini

Yellow Squash

Onions

Bell Peppers

Sugar snap peas

Cucumber

Carrots

Beets

Green Beans

The Whole Salad Family

Cabbages

Celery

Some semi starchy choices:

Squash

Sweet potatoes

Eggplant

Bon Apetit

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We started the December Situp Challenge with the same guidelines as the November Lunge Challenge.  3 the first day and continue adding 3 each day.  Today is the 4th so 4×3=12 situps today and 15 tomorrow.  Keep up on it and you will be knocking them out 50, 75 and 90 at a time.  This is great ab work and pays off.

Save the Date December 15th Thursday, for our Christmas Gift Exchange, $10-15.  We will meet at Snow Peak Brewery at 6:30 pm for some cheer and holiday celebration.

This week I will set up cards for you to develop your own workout that I will program into the calendar for January.  You get to choose a workout you like and want to see in the mix.  3,2,1 GO!

SCHEDULE this week- Weigh and Measure  Monday-Friday 5 am, 6 am, 4:30 pm, 5:30 pm, Saturday Poker WOD 8 am

WORKOUTS THIS WEEK- BENCH PRESS, SDHP/Press/Row triplet, Box jump/dip/Row grinder, LUNGES, Run/cleans/pullups, POKER

This week’s Paleo Recipe is………..

Apple Cranberry Crisp

This easy apple crisp is perfect for fall and winter, and full of nutrients and flavor. Use your favorite apple here, and skip the peeling, as that’s where the nutrients are.
Course Dessert
Cuisine Paleo
Total Time 1 hour
Calories 393 kcal

Ingredients

Filling

  • 6 apples any variety, cored and thinly sliced
  • 1/2 cup dried cranberries
  • 2 teaspoons cinnamon
  • 1/2 teaspoon cardamom
  • 1/4 teaspoon ground ginger
  • 1/8 teaspoon nutmeg
  • 1/4 teaspoon sea salt
  • 2 tablespoons maple syrup
  • Juice of 1 lemon

Topping

  • 1/2 cup almonds
  • 1/2 cup walnuts
  • 1/2 cup pecans
  • 1/2 cup unsweetened coconut flakes
  • 1 teaspoon cinnamon
  • 1/2 teaspoon ground ginger
  • 1 teaspoon vanilla extract
  • 1 tablespoon maple syrup
  • 6 tablespoons butter or coconut oil solid

Instructions

  1. Preheat oven to 375 degrees F.
  2. Combine the filling ingredients in large bowl and stir well. Let sit for a few minutes while you make the topping.
  3. To make the topping, put all of the ingredients in a food processor. Pulse until crumbly — be careful not to overdo it.
  4. Spread the apple filling in square baking dish and top with the topping.

  5. Bake for 45-55 minutes until topping is brown and apples are bubbly. Keep a close eye here – bake times will vary based on individual oven temperatures.

  6. Let cool slightly before serving.

SEE YOU AT THE GYM

3,2,1 GO!!

DEAN