NUTRITION

"The first wealth is health." - Ralph Waldo Emerson

 

Suggested Reading List:

 

Your Personal Paleo Code by Chris Kresser

Grain Brain by Dr. David Perlmutter

The 4-Hour Body by Timothy Ferris

The Great Cholesterol Myth by Jonny Bowden & Stephen Sinatra

Perfect Health Diet by Paul Jaminet & Shou-Ching Jaminet

Wheat Belly by William Davis

The FastDiet by Mimi Spencer & Michael Mosley

Why We Get Fat by Gary Taubes

The Blood Sugar Solution by Mark Hyman

The Paleo Solution by Robb Wolf

The Paleo Diet for Athletes by Loren Cordain and Joe Friel

Enter the Zone and other Zone-related books by Dr. Barry Sears

 

For a shortened version of Chris Kresser's Your Personal Paleo Code, check out his 9 Steps to Perfect Health

 

 

Nutrition Guide 
Balanced Bites Nutrition Guide
Zone Nutrition Plan
Workout Shake
 

Check out www.strength.com for discounts on supplements. Use code ironmountain for an extra 10% savings! 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

ADDITIONAL MENU/RECIPES

 

Breakfast

 

Berry Almond Smoothie
serves 1                              

1 cup fresh/frozen blueberries
1 tbsp. almond butter
6 oz. low-fat plain Greek yogurt
½ cup skim milk


Blend until smooth

 

Kale, Potato, Onion Frittata

2 servings

1 yellow onion sliced
1 lb. kale – trimmed & blanched
2 cloves garlic
2 cups boiled, diced potatoes
2 whole eggs
2 egg whites
½ tsp. paprika

Heat oven 400 degrees in medium cast iron skillet.  Cook onion in medium for 5 minutes.  Add potatoes, whisk eggs & egg whites in bowl, stir into skillet.  Transfer to oven for 6-8 minutes.
 

Veggie Scramble –serves 1

 

10 cherry tomatoes

1 cup sliced mushrooms

1 egg

2 egg whites

Cook tomatoes and mushrooms together, add egg and egg white.  Scramble until cooked.

 

Pumpkin Pancakes – serves 2

4 eggs

½ c. canned pumpkin

1 tsp. pure vanilla extract

1 tsp. pumpkin pie spice

1 tsp. cinnamon

¼ tsp. baking soda

2 tbsp. butter

Whisk eggs, pumpkin, vanilla.  Sift  in dry ingredients.  Melt 2 tbsp. butter in skillet.  Mix the butter into batter.  Serve with ½ banana each person.

 

 

Quick Spinach and Eggs
serves 4

 

EVOO for skillet

1 tsp. minced garlic

8 egg whites

½ cup coconut milk

1 tsp. ground nutmeg

1 packed cup packed spinach

1 scallion thinly slice

Spanakopita Frittata – serves 8

 

1 tsp. EVOO

6 egg whites

2 eggs

2 cups spinach

1 tomato chopped

½ cup roasted bell pepper

½ low sodium feta cheese

Preheat oven to 350.  In a large bowl whisk together ingredients pour into 9 x 13 cake pan.  Bake 18-22 minutes.

 

Nutty Berry Smoothie

 

1 cup sliced strawberries

1 tbsp. chopped cashews

½ tbsp. sunflower

½ tbsp. hemp seeds

1 cups almond milk

Apple Streusel Egg Muffins

 

3 large green apples, chopped in to ½ inch pieces

3 tbsp. warm water

9 eggs

2 tsp. cinnamon, divided

1 ½ tbsp. butter

3 tbsp. coconut milk

1 ½ tbsp. coconut flour

¼ tsp. baking soda

 

Preheat oven to 350.

In skillet, sauté apples and cinnamon until like chunky applesauce.  Whisk eggs, butter, coconut milk , coconut flour, baking soda.  Add the cooled apples.  Spoon ¼ cup into muffin tins.  Bake for 40 minutes.

 

Chia Berry Smoothie - serves 2

 

1 cup blackberries

1 cup blueberries

2 tbsp. chia seeds

1 tsp. pure vanilla extract

1 ½ cup unsweetened coconut milk

1 scoop unflavored or vanilla protein powder

 

LUNCH / DINNER

 

B.A.L.T.

 

3 pieces center cut bacon, 4 slices avocado, lettuce, 2 slices tomato, 1 tbsp. olive oil mayo, 2 slices GF bread. 

 

Serve with 1 ½ cup sliced strawberries with 1 tbsp. balsamic vinegar.

Cherry Chicken Salad

 

Combine ¾ cup quinoa with ½ cup pitted cherries, and 4 oz. boneless, skinless chicken breast.  Serve on 3 cups salad greens. 2 tsp. olive oil, 2 tsp. lemon juice.

 

Sweet Potato Quinoa Salad
 

Mix ½ cup quinoa, 1 cup cooked sweet potato, ½ cup chopped red bell pepper. Dress with 2 tbsp. fresh cilantro, 1 tbsp. olive oil, 1 tbsp. lemon juice.

 

 

Protein Power Salad

 

Combine 4 oz can sardines with 2 cups steamed broccoli, ½ cup cooked quinoa, 2 cups mixed salad greens.  Dress with 2 tsp. olive oil, 2 tsp lemon juice, 2 tsp. chopped parsley

 

Quick and Easy Salmon Cakes – yields 4 patties

 

2 – 6 oz. cans wild salmon drained, 2 eggs beaten, 3 tbsp. minced shallots, 1-2 cloves garlic, 2 tbsp. mustard, 1-2 tsp. coconut flour, 2 tbsp. butter

 

 

Swirly Crustless quiche

Makes 6 serings

 

1 large zucchini, grated

2 large carrots shredded, 1 tsp. sage, 12 eggs beaten, 1 tbsp. butter.

 

Preheat oven to 375.  Mix together ingredients.  Grease 9 x 13 inch baking dish.  Pour batter into dish.  Use a fork to swirl in circular motion.  Bake 45 minutes

 

Broc-cauli chowder with bacon

 

4 cups broccoli chopped and steamed, 2 cups chicken broth

4 cups cauliflower chopped an steamed, 5 cloves roasted garlic, salt and pepper to taste, 4 slices center cut bacon, baked and chopped. 

 

Use blender to liquefy broccoli with half broth and the same with cauliflower.  In large pot heat everything. Garnish with bacon.

 

Lemon Brown Rice Salad

 

2 cups cooked brown rice, 1 cup chopped boneless chicken breast, 2 green onion sliced thin, 1 pint cherry tomatoes halved, 1 cup cut green beans, 2 tbsp. fresh chopped parsley . 

Dressing: 2 tbsp. freshly squeezed lemon juice, 1 tbsp. Dijon mustard, 1 garlic clove minced, 2 tbsp. EVOO.

 

Tuna and Artichoke Pasta

 

Saute 1 cup frozen artichoke hearts, 1 tbsp. chopped pitted olives, 1 tsp. minced garlic for 5 minutes.  Add 1 cup halved grape tomatoes, 2 tbsp. white wine.  Simmer 5 minutes.  Toss mixture with 2 oz GF pasta cooked; 3 oz. canned light tuna.  Top with 1 tbsp. lemon juice.

 

Greek Lentil Salad

 

Mix 1 cup cooked lentils with 2 cups spinach, 1 cup halve cherry tomatoes, 4 oz. chopped boneless, skinless chicken breast.  Top with 1 tbsp. crumbled feta, 1 tsp. olive oil, 1 tsp. lemon juice.

 

Steak and Pumpkin Seed Salad

 

Grill 3 oz. skirt steak, serve with 3 cups spinach, 1 cup chopped broccoli, ¼ avocado cubes, 1 tbsp. roasted pumpkin seeds, 1 tbsp. cilantro.  Dress with 2 tsp. lemon juice, 1 tsp olive oil. 

Enjoy with 1 cup grilled pineapple.

 

Stuffed Chilies

 

Stuff a mild Anaheim chile with mixture of 1 cup quinoa, ½ cup tomato sauce, ½ cup frozen corn kernels, 2 tbsp. diced onion.  Bake20 minutes. Top with 2 tbsp. grated parmesan cheese.

 

Kale, White Bean and Potato Soup

 

1 tbsp. olive oil, 1 large onion diced, 5 chopped garlic cloves, 4 cups vegetable/chicken broth, 4 medium potatoes diced, 1 large turnip, 2 cans cannellini beans, 3 cups kale, 6 tbsp. grated parmesan cheese.

Pour ingredients except beans and kale into large pot.  Bring to a boil, reduce heat and simmer for 30 minutes. 

 

Beach Treat

 

Prepare frozen crab cake with side sauce of 1 tbsp. olive oil mayo, ¼ tsp. chili powder and splash lime juice.  Toss 1 sliced sweet potato in 1 tsp. Old bay seasoning, 1 tsp. olive oil.  Serve with 20 steamed asparagus stalks.

 

Asian Slaw and Steak

 

Toss 3 cups chopped Napa cabbage with 1 cup sliced red bell pepper, 1 tsp. fresh mint, 1 tsp. fresh cilantro.  Top with 1 tbsp. chopped peanuts, 1 tsp. sesame oil, 1 tsp. lime juice.  Serve with 3 oz. grilled skirt steak and ¾ cup cooked brown rice.

 

Summer Barbecue

 

Grill a 3 oz. turkey burger; top with ¼ avocado sliced, 1 small tomato, 1 oz. sliced cheddar.  1 med sweet potato. 2 cups cubed watermelon

 

Baked Stuffed Tomatoes

 

8 firm, ripe tomatoes (about 3 inches diameter), 2 cups cooked brown rice, 1 cup cooked, extra lean ground beef, 1 green pepper diced, ½ onion chopped, 1/3 cup chopped fresh basil, 2 tsp minced garlic, pepper to taste.

 

Preheat oven to 375.  Lightly oil a 9x 13 pan.  Cut about ½ inch of top of each tomato, set the tops aside.  Carefully scoop the pulp out of each tomato.  Chop up the pulp; discard the seeds. In large bowl, mix rice, beef, onion, basil, garlic and ½ cup tomato pulp.  Spoon into tomatoes, cover with tops.  Bake 15-20 minutes.

 

Spaghetti Squash Spaghetti

 

1 med spaghetti squash cooked. 

 

½ cup tomato sauce

¼  cup mozzarella cheese

 

3 cups salad greens dress with 1 tbsp olive oil, 1 tbsp lemon juice.

 

Broccoli Shrimp Salad

 

Whisk 1 tsp olive oil with 1 tsp. lemon juice and pinch of curry powder.  Toss dressing with 2 cups steamed broccoli, 1 cup cook lentils, and 4 oz. cooked shrimp.  Top with 2 tsp. fresh cilantro.

 

 

RECIPE SOURCES

Sanfilippo, Diane. Practical Paleo: A Customized Approach to Health and a Whole-foods Lifestyle. Las Vegas: Victory Belt, 2012. Print

 

The Clean Eating Cookbook & Diet: Over 100 Healthy Whole Food Recipes & Meal Plans. N.p.: RockRidge, n.d. Print.

 

Danziger, Lucy S. The Drop 10 Diet: Add to Your Plate to Lose the Weight. New York: Ballantine, 2012. Print.

 

 

 

 

 

MEAL PLANS

Below, you'll find 4 weeks of meal plans and accompanying shopping lists, as well as special meal plans for those wanting low-carb options as well as for those with auto-immune disorders. Thanks to Chris Kresser for these plans. 

 

OPENING HOURS

See our Classes page for a schedule of our current class hours.

ADDRESS

920 East Main St.
Abingdon, VA 24210
paulgadola@gmail.com

Call or Text 276.492.8127

 

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