Monday 10.15.12

Shout out to TASO for reading the blog!!!! :)

Dinner: Steak and Potatoes with Salad

I tell you what - who doesn't love some steak and potatoes?! Actually, before we started eating Paleo, I wasn't a huge fan of steak. I mean, I'd eat it if that was the only choice, but it was very rare that I wanted it. We'd go to a steak restaurant and I'd get some sort of fried chicken salad (it's a salad, that's healthy, right?). After changing our diet, I find myself more than happy to eat red meat....and actually, I crave it. This steak is so easy and fast - and it's absolutely amazing and juicy. Of course, the cut of meat that you use will change the texture and taste somewhat, so just keep that in mind.

Steak of the Caveman

Your favorite kind of beef steak (preferably grass-fed) - sirloin, rib-eye, filet, whatever
1 tsp dried oregano
1 tsp black pepper
1 tsp minced garlic
1/4 cup extra virgin olive oil

1. Heat oven to 500 degrees
2. Mix seasonings and oil and stir well
3. Brush steaks with the oil mixture
4. Heat 1 tbsp of olive oil in a cast iron skillit over medium heat
5. Sear steaks on both sides, browning until the red on the outside is gone
6. Put cast iron pan in the over and cook for 1-2 minutes. Flip steak and cook other side for 1-2 minutes.

...and potatoes. While regular potatoes are not permitted on the paleo diet (they are thought to contain anti-nutrients such as saponins and lectins ), sweet potatoes are good in moderation. Since they have a pretty high glycemic index, if you're looking to lose weight then you shouldn't eat a ton of them. Post-workout they are a great way to replenish, though. 

2 large sweet potatoes
olive oil

1. Preheat oven to 450 degrees.
2. Scrub the sweet potatoes and leave the skin on. Cut into rounds.
3. Toss the sweet potatoes in some olive oil (be careful: you want to coat them, but too much can make them soggy)
4. Spread the rounds on a baking sheet and sprinkle with salt and paprika. 
5. Cook for 18-22 minutes or until golden and crisp, making sure to turn them over about halfway through cooking time. 

Finally: the salad. You can have a great meal going and then throw it all away in the salad. There's a Bud Light "Real Men of Genius" commercial that talks about the taco salad that's freaking hilarious. You know why? Because it's so true! A little bit of lettuce piled high with crutons, high-fructose corn syrup-laiden-"low fat"-dressing, and cheese does not a healthy salad make. Instead, try a homemade dressing made of olive oil, lemon juice, salt and pepper. It's surprisingly sweet and definitely refreshing. To add a little bit of crunch, check out those nut mixes at the grocery store that you can buy in bulk. We get ones with things like sunflower seeds, pecans, and walnuts; then you just grab a handful and sprinkle on top. Watch out for the mixes with dried fruit added. Often times those dried cranberries have added sugar. Booooo sugar. You've got plenty of sweet in this meal with the sweet potatoes, so try and stay away from adding any fruit to this salad. Other ideas for future salad toppings: bell peppers, avocado, strawberries, bacon, apples, tomatoes, onions, and cucumbers.

5-5-3-3-1-1-1 deadlift 

Deadlift 225/155 
C2B pull ups