The best birthday.

This weekend I had the honor to learn from the “greats” in Crossfit, Olympic Lifting, business, and programing. I cannot tell you how much I learned in such a small amount of time. If you are an affiliate owner, you need to attend the Black Box Summit.

The Greats Pictured Below: : Jeremy Thiel, Dutch Lowy, Michael Rutherford, Robb Wolf, Nicki Voletti, Aimee Anaya, Greg Everrett, James Fitzgerald, & Carey Kepler

It may take a few days for me to explain my experience and for now I just wanted to say thank you.

Thank you to all the “greats” who coordinated the event and gave us abundant information and encouragement!

And a big thank you to my husband for the best birthday present a girl like me could have imagined!

We also participated in a workout this weekend, the first MetCon that I have done in at least a month. All there is to say is that I survived.  The picture below is of Danny, Charlie and me after the beat down.

 

Nutrition Seminar

To everyone in the BCS area:

We will be holding a Nutrition Seminar tonight at the gym. I know this is late notice,  but things have been a little crazy. Tell your friends. This is open to the community.

Time: 6:15pm

Location: 706 Inwood, Bryan Tx

In the Backyard Building.

Price: $10 (this will cover food, information and packets!)

Food will be cooked by Daniel Morchat.

did someone say pie?

Thanksgiving is coming soon and this is the first year Danny and I will be hosting for the family.

With the big meal in mind, I am looking for delicious ideas (paleo ideas) that will keep the family happy on this special day. I have found a few that I’ll be experimenting with in the next few days, but I’d love to hear from you. What do you do for Thanksgiving with all of those stuffing, pie crusts and day after sandwiches?

I will sadly admit the years before I’ve given in and just hoovered down everything. I would love this year to indulge in some deliciousness and not think twice (because it would be without dairy/gluten).

This is the first of experiments. I got this recipe again from performance menu. After making it I read some negative things about agave nectar. I know to be weary of too much CHO/sugars, but maybe next time I may try substituting with honey.

It was yummy.

ENJOY! Sorry there are no pictures today!

Pumpkin Pie
Scotty Hagnas
December 2006

Time: 10 minutes prep, 45 minutes baking

• 3 1/2 C pumpkin puree
• 1/2 C unsweetened applesauce
• 2 eggs
• 1/4 C agave nectar
• 2 Tbsp ground almonds
• 1/2 tsp each of ginger, cloves, cinnamon, allspice, and nutmeg
• 1 C pecans

Combine all of the ingredients except the pecans in a bowl, mix well. Pour into a dish for baking pies. Cover with the pecans. Bake at 350 degrees for 45 minutes.

If the pie is chilled before serving, it will cut and serve much better. It tends to crumble more easily if still warm.

Zone info: 6 servings at – 2.5 carb blocks, .5 protein block, 5.4 fat blocks

thoughts, goals, and one-z’s

This past weekend I drove to my good ol’ home town.

Odessa Tx.

15 hours of driving.

I know I am a little crazy, but when you need some family time, you need some family time…

So, I had a lot of time to think. I was thinking about why I do some of the things I do.

To fill you in on a little background: I played soccer for 15years, a little college ball, triathlons and then strict running. Running was tiring, long, and honestly played a great role in completely breaking my body down. With all of this, I do understand how it is so wonderful for people. Despite the endorphins, running was something that I struggled through. I do not know why, but I did love the struggle. I loved overcoming a distance. If there were something going on in my life that I needed to work through, my run was the place where my thoughts could fight. Sometimes I would run until the problem in my head was solved.

I am not saying that I don’t find that kind of release now, with my current workouts. It is different. I love the skill, the practice, the patience and the consistency that the Olympic Lifts require. I love the variation in Crossfit. I LOVE the results. I love the community.

Before I step on the platform each day I have to prepare myself. There is a challenge. Running served it’s purpose in it’s time and for some whose goals still revolve around running, Please continue on…

My goals have changed. So I do not run as much. I have learned to channel the energy I get from my daily lifestyle and the things I may struggle with into my lifts. There is much more waiting and contemplating now.

 

It is good.

 

With all that to say I am competing in my first Weightlifting Meet!

 

Here comes the One-Z!

a new kind of chicken.

Okay,  so at this point I don’t know where I would be without Greg and Aimee. Although, I know neither one of these people first hand….  I hear of them often, I daily look through Performance Menu, I have used their strength cycles for my workouts, I carry around Greg’s book on Olympic Lifting (almost to everywhere I go) in the hopes of reading more.

And they have FREE recipes that are fantastic!

So here’s to you Catalyst Athletics. Thanks for allowing us to use your resources.

Paleo Chicken Alfredo
Scott Hagnas
September 2009

(picture from of catalyst athletics)

Alfredo sauce and pasta is about as far from Paleo nutrition as you can get. However, here is a simple way to create a Paleo version. I am using kelp noodles here, but if you cannot find them where you live, spaghetti squash is a nice seasonal alternative.

Time: 45 minutes

• 1 lb chicken breast
• 1 12oz package of kelp noodles
• 4 cloves of garlic, chopped
• 2 tsp olive oil
• 2 tsp tarragon
• 1 cup cashews
• 1/2 tsp onion powder
• 1/4 tsp garlic powder
• 1/4 tsp mustard powder
• 1/4 tsp sea salt
• 1/4 tsp pepper
• 1/8 tsp paprika

Add the olive oil to a large skillet. Saute the garlic over medium heat for 3-4 minutes. Chop the chicken into 1 inch cubes, then add to the skillet and cook until browned on all sides.

Rinse and chop the kelp noodles. Add them to the skillet along with the tarragon, cover and cook on low for 30 minutes. Then, pour the liquid from the skillet carefully into a small container for use in the sauce.

Add the cashews, onion powder, garlic powder, mustard powder, salt, pepper, and paprika to a blender. Cover and blend into a powder. Add the reserved pan juices slowly, blending into a thick sauce. You’ll have to use a spatula to scrape down the sides of the blender periodically. Add the juices until the mixture reaches the desired consistency.

Add the sauce to the skillet, then mix well. Cover and continue to cook for 10 minutes longer, until the kelp noodles have become tender.

Zone info: 4 servings at 1 carb block, 4 protein blocks, 10 fat blocks. (9g carb, 28g prot, 15.5g fat)

Side note: When I was making the sauce I felt like a scientist. Okay, I’m a dork but I could not help but think who comes up with this stuff. It is awesome!!!! And soooooo tastey! I hope you enjoy!

Side Side Note: I used spaghetti squash instead of kelp noodles.

To prepare: Prior to cooking boil squash until soft to the touch. Cut squash in half and take out the seeds. Using a fork or your hand, pull out squash. (It should easily come out looking like strings of spaghetti.)

Yum.

I have so many new dishes to dish out to you guys! This weekend was pretty delicious. A big thanks to Mr. Bobby Flay for his excellent usage of bacon.

Bacon-Herb Wrapped Pork Tenderloin

• 1 head garlic, top sliced off
• 2 tablespoons olive oil
• 2 pork tenderloins (about 1 to 1 1/2 pound each) trimmed of excess fat
• Salt and freshly ground black pepper
• 1 tablespoon chopped fresh rosemary
• 12 fresh sage leaves
• 1 tablespoon chopped fresh thyme
• 12 1/4-inch thick slices bacon
• 2 tablespoons olive oil

Directions

Preheat oven to 300 degrees F. Place garlic in a small ramekin, drizzle with 1-tablespoon olive oil, and wrap in foil. Bake until soft, about 45 minutes. When cool enough to handle, squeeze garlic flesh from head into a small bowl.

Arrange tenderloins on work surface. Rub the top each tenderloin with 1/2 of the roasted garlic and season with salt and pepper. Mix together the herbs and scatter half of the mix over the garlic on each tenderloin. Wrap 6 strips of bacon around each tenderloin and tie bacon in place with kitchen twine.

Heat oven to 375 degrees F. Heat oil in a medium, skillet over medium-high heat. Sear the tenderloins until golden brown on all sides. Transfer seared tenderloins to medium roasting pan; place in the oven and cook to medium doneness about 8 to10 minutes. Transfer tenderloins to cutting board and let stand 10 minutes. Remove twine before carving.

TIP: We have a meat thermometer and allowed the pork to cook throughout. It actually took around 30min instead of the 8-10 min the recipe called for.

Not your normal breakfast.

Appearances may be deceiving, but this is no typical American breakfast.

This is all Paleo!

Delicious pancakes.

No gluten-free mixes.

EASY steps.

I would not post this if I did not think you would fall in love with this recipe! Thank you to Catalyst Athletics, who has so wonderfully given out this recipe.

Just passing it on…

 

Quick Paleo Pankcakes
Scott Hagnas
August 2007

The first recipe that I wrote for the Performance Menu was Apple Cinnamon Paleo Pancakes. They were tasty, but a bit cumbersome to cook. I have since perfected a much quicker method, while keeping the flavor.

Time: 10 minutes

• 2 eggs
• 1/2 C unsweetened applesauce
• 1/2 C nut butter (not peanut butter! – cashew/macadamia nut butter works well)
• 1/4 tsp cinnamon
• 1/4 tsp vanilla extract
• coconut oil

Mix all of the ingredients except the coconut oil in a bowl. Stir well, until you have a uniform batter. Next, use a bit of coconut oil to grease a non stick skillet. Spread some of the batter into the skillet to form a pancake, then cook over low/medium heat. Flip after 1 to 2 minutes, being careful not to burn them!

Once you’ve cooked all of your pancakes, you can serve them with a variety of toppings. A few that I like: chopped apples and cinnamon; heated blueberries; real maple syrup; and unsweetened applesauce.

Zone info: 3 servings at 1/2 carb block, ~1/2 protein block, 15 fat blocks

 

 

this is good…

Last night’s dinner was absolutely delightful.  My friend Ben sent me this great recipe for pork tenderloin. And I must say it is soooooo good.

Side note: The crazy looking plant below is Anise.

If you have never eaten Anise or otherwise known as Fennel, you are in for a treat. I love using fennel in recipes that call for onions. Fennel smells like licorice and tastes sweeter than an onion. You can use this wonderful veggie in salads, scrambles, burgers… Any meal that needs a little spice.

 

Again, You need to try this recipe!

Fennel-Rubbed Pork Tenderloin with Roasted Fennel Wedges

Ingredients

• 1 teaspoon fennel seeds
• 1 pound pork tenderloin
• 2 medium fennel bulbs, trimmed, reserving fronds
• 2 tablespoons olive oil
• 3 garlic cloves, smashed
• 1/4 cup dry white wine
• 1/2 cup chicken broth
• 2 tablespoons unsalted butter, cut into pieces
• 1/2 teaspoon fresh lemon juice, or to taste

Directions

Preheat oven to 350°F with rack in middle.

Crush fennel seeds with a mortar and pestle or wrap in a kitchen towel and crush with bottom of a heavy skillet.

Pat pork dry, then sprinkle with crushed fennel seeds and 1/2 teaspoon each of salt and pepper. Cut fennel bulbs lengthwise into 1/2-inch wedges.

Heat oil in a 12-inch oven-proof heavy skillet over medium-high heat until it shimmers. Brown pork on all sides, about 6 minutes total, then transfer to a plate. Sauté garlic and fennel wedges in skillet until fennel is golden brown, about 6 minutes. Add wine, stirring and scraping up brown bits, then stir in broth and butter. Put pork on top of fennel and transfer skillet to oven. Roast until an instant-read thermometer inserted into center of pork registers 145 to 150°F, about 15 minutes. Transfer pork to a cutting board and let rest 10 minutes.

Meanwhile, transfer skillet to stove top (handle will be hot) and boil, stirring occasionally, until most of liquid has evaporated. Stir in lemon juice and 1/4 cup chopped fennel fronds. Thinly slice pork and serve over fennel with sauce.

 

 

ENJOY!!!

Butternut Squash

Kroger is having a sale on all winter squash. 99cents/lb!

So I loaded up on the squash!

I love fall.

I love winter squash.

and I think you know by now that I loove bacon.

This is by far one of my most favorite side dishes….This is perfect for me! And maybe you. Let me know how it goes.

Ingredients

• 1 tablespoon olive oil
• 4 strips thick cut bacon, diced
• 1 1/2 cups small diced onions
• 1 tablespoon minced garlic
• 2 tablespoons unsalted butter
• 1  apple: cored and diced
• 1 (2 pound) butternut squash, peeled, seeds removed and diced
• 1/4 teaspoon freshly grated nutmeg
• 1 tablespoon chopped fresh thyme
• 1 1/2 teaspoons salt
• 1/2 teaspoon fresh ground black pepper
• 2 cups chicken stock

Directions

Set a medium saute pan over medium heat. Add the olive oil and bacon and render, stirring often, until crispy, 6 to 8 minutes. Add the onions and cook until lightly caramelized, 4 to 5 minutes. Add the garlic, butter and apples and cook, stirring often, until the apples are tender, about 5 minutes. Add the squash and increase the heat to medium-high. Cook the squash, undisturbed, for 3 to 4 minutes. Stir, then add the nutmeg, thyme, salt and pepper. Cook for another 3 to 4 minutes and add the stock. Bring the liquid to a boil, cover the pan, and reduce the heat to medium. Cook until the squash is tender and most of the liquid has evaporated, about 15 minutes. Remove the lid, stir the squash, gently, and reseason if necessary.

Serve immediately while hot.

Shrimp

I found this in Martha Stewart’s magazine from this summer. And it is wonderful!

Mr. Jim’s Louisiana Barbecued Shrimp

Ingredients:

4 ounces unsalted butter

3 garlic cloves, minced

1 tbs chopped rosemary

1/3 cup fresh lemon juice (2 lemons), rinds reserved and sliced

1/4 cup Worcestershire sauce

1 1/2 teaspoons hot sauce

1 pound medium to large shrimp

salt and pepper to taste

Directions:

1. Heat a 12 inch skillet over medium-high heat. Add butter, and cook until melted and foamy. Add garlic, rosemary, and lemon juice and rinds. Stir in Worcestershire and hot sauces, and bring to simmer.

2. Season shrimp with salt and pepper; add to skillet. Cook until pink and firm to the touch, 3-4 min.

This dish is delicious! ENJOY!