Crock-Pot Roast

Hey Folks, I haven’t written or made a video in a while so I decided post New Years it was time.  I had a lot of fun with the last Paleo challenge group and look forward to working with the new group (even though I couldn’t make it to the first session).  One of the things I find essential to consistently eating Paleo is always having some ready made protein in the refrigerator.  As Pete recently mentioned, we split a grass fed cow.  I enjoy having the whole cow vice just ordering some premium cuts.  It has forced me to learn new cooking methods and try some new things.  When you buy a half cow you get between 100-150 pounds of different roasts.  I had only rarely used the crock pot prior to getting the cow and I can’t say I was real successful when I tried using it.  I would follow the recipe to the “T”, let it cook for 4-5 hours, but the meat was often dry.  I thought I was overcooking it, but as I furthered my crock pot education, I discovered even though the meat may have been cooked at 5 hours, you need to let it go for about 8 hours to make it super moist and falling apart.  If you need to use a knife on any type of roast, you haven’t cooked it long enough.  So how does all this tie together?   The roasts have become my primary protein source throughout the week.  With 5-10 minutes of prep time before I go to bed, I can have 4 pounds of fresh meat waiting for me in the morning.  As you can see in this video, I don’t follow any recipes; I just throw in whatever is available.  Roasts are cheap, easy, and a great protein source.  Some may argue that they are fatty.  The evidence is becoming overwhelming that Saturated fat does not cause heart disease , so Don’t fear the Fat!  Keep working hard in the gym and use good nutrition to ensure all that hard work doesn’t go to waste.

Video in higher resolution .mov

Beef...It's What's For Dinner

Beef- It’s What’s For Dinner!!!

If you talk to any guy that claims to be a “Grill Guy”, he always claims to have the “perfect” way to grill a steak.  Ladies, I know you all like to get after it on the grill as well; guys are usually just a little more vocal when it comes to how to cook a steak.  I’ve tried a lot of different ways to cook different cuts of meat and have recently come upon a way that I feel produces the most tender, juicy, delicious steak you have ever eaten.  However, I want to know how you do it!  Please share your steak grilling techniques in the comments.  My technique is in the video and I am willing to compete against anyone out there.  So, if you want to have a Saturday morning grill off, let me know and it is on! 

While we are talking meat, I want to briefly discuss Grass Fed vs Grain/Corn Fed meat. I could go into great detail about Linoleic Acid and Omega 6/ Omega 3  balance, but I won’t.  Instead I’ll sum it up with one simple analogy to explain the difference.  Let’s say you are a single guy/gal out on the prowl one Saturday night in Lake Forrest.  The first lady/fella you meet at your watering hole of choice works in a cubicle 60 hours/week, drinks lots of energy drinks and soda, snacks on chips and French fries all day, skips the gym on the way home from work, and crushes a microwave pizza every night while watching Friends re-runs for dinner. After some friendly meaningless conversation, you move on to see if anything better is available.  The second lady/fella you run into is drinking a Coconut water mojito and explains that they Crossfit regularly, eat lots of fresh fish, chicken, beef, and vegetables and watches crossfit videos streamed to their hdtv.  You tell me which one you want have children with.  If you haven’t figured it out, person number one in the bar = grain/corn fed meat, person number two = grass fed meat.  Enough said!

 Post those grilling techniques and let’s see who can grill up the best steak in the Forest!

Iron Chef Zummo

"When many people think about broccoli they think about the disgusting smell of steamed broccoli and get instant flashbacks to childhood when they were not allowed to leave the table until they ate their broccoli.  For those same people the thought of broccoli before 9:00 AM is even more unbearable.  I used to be one of those people. I despised broccoli until a couple years ago and as I became more creative in the kitchen, I discovered ways to eat it before 12:00 PM.  Broccoli is far from the be all and end all of vegetables, but it is a great source of micro nutrients, and because of its composition it will keep you from feeling hungry for hours.  Here's a video of how I like to cook broccoli in the morning whenever I have the time.  as you will also see in the video I just started using a Cast Iron skillet, what a great way to cook.  If anyone out there has Iron Skillet ideas please feel free to share them.  Bon Apetite!"


Post by Kara Zummo

I’m going to attempt to write this without getting too science crazy on you all.  I have had a couple of you ask me questions about fruit lately.  And, I’m guessing many of you don’t know that you have questions about fruit, but you probably do.  In effort to address these questions, I will just share my journey with fruit with you.  

Here goes:  When I first started on the road to a paleo lifestyle, I was able to give up my toast every morning because I could replace it with a huge bowl of cantaloupe, strawberries and blueberries.  In fact, I think I looked forward to the bowl of fruit more than my omelet in the morning.   However, as many of you know, throughout the month of May, I spent 30 days eating completely clean.  I gave up my beloved Diet Dr Pepper as well as my nightly glass of wine, in the name of science.  I wanted to see if those things made any difference to my performance or to general body composition.  About half way through my month I started to gain weight.  Not a lot, but a pound or two and it just didn’t make any sense to me.  I knew that the paleo science geeks had their theories on how eating too much fruit was not a good idea if you were trying to work on leaning out and your overall body composition.  So, I decided that maybe I needed to give up fruit for a couple of days as well to see if it made any difference.  I begrudgingly ate an untasty bowl of broccoli that morning instead of my super yummy bowl of fruit.  That’s when I discovered from first hand knowledge what effect eating fruit has on the body.  I could not believe it when 9:00 am rolled around and I wasn’t hungry.  In fact, 10:00 am came and went and I was still not hungry.  Finally at 11:30 I figured I should eat lunch even if I wasn’t hungry yet.  This was completely out of the norm for me.  For as long as I can remember I spent every morning waiting until 9:30 when I thought it was appropriate to eat my mid-morning snack.  Usually around 9:00am I started to get really hungry.

Since I didn’t get hungry on my first morning, I begrudgingly made myself a not so yummy bowl of broccoli the next morning.  Low and behold…I was not hungry the next day.  It was then that I gave up my morning bowl of fruit altogether.  Amazingly, I seem to be able to go for hours without feeling the sensation of hunger.

Without getting into the crazy science side of it, my point is that while fruit is amazingly tasty (especially when you’ve already given up so much of the fabulous foods that you’ve grown up eating), it really does have an effect on your hunger, your insulin levels and the whole leaning out process in general.  So if you all are not seeing all the results you are looking for yet, take a look at what you are eating.  If you are eating a large amount of fruit, try replacing the fruit with vegetables instead for a couple of days.  I guarantee you will see a difference.

For those of you that want to know the exact science behind this, you can check out and see what a real scientist has to say about fruit in a paleo diet.