Comments for Marcus Filly

Comment on Labor Day and Training Thoughts by Marianne Ringgenberg

Marianne Ringgenberg — Wed, 14 Sep 2011 20:17:46 +0000

Hey Marcus – you are an inspiration and your philosophy for coaching and life couldn’t be more right on. cheers! MR

Comment on Kicking Off Paleo for 8-Weeks by Gregory Crane

Gregory Crane — Tue, 05 Apr 2011 19:58:52 +0000

Made these great Paleo banana bread muffins this wknd:

Ingredients:
2 cups Almond Meal
1/4 cup of ground Flax Seed
1 tsp Baking Soda
1 tsp Baking Powder
5 Ripe Banana’s (smashed)
2 tsp Honey
4 tsp Cinnamon
4 Eggs
1 tsp Vanilla Extract
1 1/2 cups Walnut Halves
2 Cups Blueberries

Directions:
- Heat oven to 375 degrees
- Use 2 bowls. 1 for the dry ingredients and 1 for the wet.
- Use a mixer if you have one or stir until combined (if you don’t use a mixer, be sure to really smash the bananas)
- Use Olive Oil as needed to grease the pan and/or muffin tray
- Makes 24 muffins (or) 12 muffins and a Banana Bread Loaf
- Bake the muffins for 22-24 minutes and the Banana Bread Loaf for 30 minutes
- Store in the refrigerator for longer lasting muffins

Comment on Kicking Off Paleo for 8-Weeks by marcusfilly

marcusfilly — Sun, 20 Feb 2011 15:40:13 +0000

Paleo Turkey Carrot Quiche

* 1/2 lb ground turkey
* 1tbsp olive oil
* 1 cup sheredded carrots
* 6 omega 3 eggs
* 5tbsp coconut milk
* 1/2 cup beef broth
* 4 tbsp fresh parsley
* 1/2 tsp coriander
* coconut oil

Brown the turkey in a bit of olive oil in a skillet over medium heat. Meanwhile shred the carrots.
Crack the eggs in a bowl; beat well with a wire whisk. Add the meat when done, carrots, and all of the remaining ingredients except the coconut oil. Stir.
Grease a baking dish or pan with some coconut oil. Pour in the mixture, then bake at 250 degrees for 20 – 30 min. You will need to check on it periodically; it is done when the center is firm and a knife pushed into it comes out clean.

Enjoy!

Comment on What are you doing with your Veggies? by webmaster

webmaster — Tue, 15 Feb 2011 05:01:22 +0000

1 butternut squash
1 onion, minced
1 tsp. butter or oil
2 c. chicken broth
4 c. water
1 tsp. curry powder or curry paste (thai green curry paste is perfect)
Salt and pepper
Cut squash into chunks. In water, boil butternut squash and onion about 25 minutes. Put through blender and puree. Put back on stove and add rest of ingredients. Simmer until heated through.

Comment on What are you doing with your Veggies? by Bridget

Bridget — Tue, 15 Feb 2011 04:50:04 +0000

Ok. So I left out the most important ingredient for the Butternut Squash Soup Recipe. Please see the revised recipe below. Also, I added another recipe, this time with all of the ingredients

Butternut Squash Soup

1 butternut squash peeled and cut into cubes
1 leek
1-2 inches of fresh ginger minced
chicken broth
1 tsp cumin
1-1.5 tsp Hot Madras Curry Powder
Olive oil

Coat a pot with olive oil. Saute the leeks until tender. Add ginger, squash, and cumin. Cook for a few more minutes. Add chicken broth until it is about a 1/2-1 inch above squash. Simmer until squash is tender. Puree in blender and enjoy. Add broth or water as needed to obtain the desired consistency. VERY filling.

Turkey and Kale Tacos in Cabbage Cups

1 lb. ground turkey
1 bunch of kale chopped (dino or curly)
1 onion diced
3 cloves of garlic minced
1 serrano chili sliced (remove seeds for less spice)
1 tsp. chili powder
olive oil
salt and pepper to taste
cabbage leaves

Coat skillet with olive oil. Brown meat with onions, garlic and chili powder. Add salt and pepper. Once meat is cooked, add kale and serrano chili. Cook until kale is tender. Spoon meat mix into cabbage cups. Add toppings. I love avocado and tomato. Makes for great leftovers in the morning (especially good with a couple of eggs).

Comment on What are you doing with your Veggies? by Pilar

Pilar — Tue, 15 Feb 2011 03:51:17 +0000

Here is one I wanted to share with you all! I happen to love coconut stuff so I hope you enjoy! I also like spinach……

Coconut Creamed Spinach

Ingredients:

1 tbsp of bacon grease
1 small onion, chopped
1/2 can artichokes, chopped
1 box of frozen spinach, thawed and water removed
1/2 can coconut milk
some nutmeg
a few drops of chilli sauce (or avoid if can’t have it)
juice for 1/2 a lime
fresh ground pepper

Heat bacon grease in skillet in med. low heat, Add onions and artichokes, cook until translucent. Add spinach. Cook until moisture is goine. Stir in remaining ingredients, and cook until all heated.

Devour.

Comment on Sugar Cravings by Megan

Megan — Wed, 09 Feb 2011 04:27:37 +0000

When I first started paleo I went through all kinds of weird feelings, including sugar cravings. I know that we aren’t supposed to eat too much fruit, but I do have some when I am craving sugar. Another thing is just making sure you have enough water each day. Sometimes your body confuses hunger with thirst.
The other problem I had when I started was an upset stomach. I couldn’t figure out for the life of me what it was. Allison looked at my food journal and immediately told me I didn’t have enough fat in my diet. Make sure you are eating nuts, avocados and/or use olive oil in your meal. Good fats are just as important as good carbs and protein.

Comment on Post Workout Nutrition by marcusfilly

marcusfilly — Sun, 06 Feb 2011 21:57:04 +0000

Pilar, that shake looks fantastic. This looks like a great meal replacement type shake. For that immediate post workout time it is lacking in the carbohydrate depo. I would also lower the amount of fat. As it stands the shake is great but it is primarily protein and fat. Delicious looking nonetheless.

Comment on Post Workout Nutrition by Pilar

Pilar — Sun, 06 Feb 2011 20:16:56 +0000

After my workout I usually have to leave really quickly to get to work in the City. In the morning, I make a quick protein shake and drink it on my way to work. When I started going to crossfit in the morning, and getting to work, I was starving and ate the first thing I saw. Now, that we’re doing this 8 week challenge, I had to be more careful.

Here is one recipe I’ll share with the group.

Paleo Coconut Protein Shake
1/3 can coconut milk
1/2 avocado
about 1 tsp cacao powder
about 1 tbsp of egg white protein
4-5 ice cubes
few tbs water

You can keep the cacao out if you like, I just happen to like chocolate.

Enjoy!

Pilar

Comment on Kicking Off Paleo for 8-Weeks by Kate Gruen

Kate Gruen — Sat, 05 Feb 2011 19:09:23 +0000

Here’s a great Super Bowl paleo treat: Smoked Turkey-Wrapped Asparagus
12 asparagus spears
olive oil or olive oil/flax seed oil mix
6 thin slices smoked turkey
Preheat to 400. Break woody end off of each asparagus spear, drizzle with oil, cut turkey in 1/2 and wrap around each spear. Bake, turning once, about 12 minutes until asparagus is tender and turkey starts to brown. From “The Food You Crave” by Ellie Krieger.