Lead a Fit and Healthy Life
Recipes
Busy Busy Day
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I took the day off to take Hannah to the orthopedist to have her wrist looked at — well she is now in an arm cast. I am sure the novelty of it all will wear off in a day or so. It will be a long four weeks for my baby.
Today was a rest day for me and I was more than happy to do it. I am so so sore.. mostly in my quads. I think it may be from rowing since I did a ton of that yesterday. But i will be back at it tomorrow…
Here’s a few interesting articles I have read that I think you should read too:
- Can’t afford CrossFit? No Problem!
- How Paleo Became a Lifestyle For Me (Guest Post)
- Dear American Consumers: Please Don’t Start Eating Healthfully. Sincerely, the Food Industry
- Recipe: Jazzy Little Meatballs
- Recipe: Sweet Potato Shrimp Cakes with Bacon
- Sweet Potato Shrimp Cakes with Bacon Guacamole on the side
Cakes:
3 sweet potato peeled and grated
8-10 tiger prawns/shrimps peeled
4 free range eggs
1/2 yellow onion chopped
Salt and pepper to taste
2 – 4 tbsp coconut oil for frying
Heat the coconut oil in a skillet on low to medium heat. Mix the sweet potato, eggs, onions and salt and pepper in a bowl. Take a handful of the mixture, form into a pancake then push one large shrimp on the center of the pancake. Fry shrimp face down for about 4 minutes on low to medium heat. Turn the pancake on the other side when the shrimp is cooked. Fry for another 2-3 minutes until it is cooked through.
Blame it on the CrossFit
0I had the busiest, best weekend – Saturday, the staff at CrossFit Impavidus held a Teen CrossFit Competition. A first of its kind in the area. We hosted 30 teens from around the area to take part in a three WOD competition. It was such a great success. It was run well, the kids were awesome and it just reaffirmed what I do each and every day is worth it.
- D.M.V. Teen CrossFit Competition Gallery One
- D.M.V. Teen CrossFit Competition Gallery Two
- D.M.V. Teen CrossFit Competition Gallery Three
I was thinking about how there are times when I am just so over committed and have too much going on. I worry that I don’t do enough with my kiddos and husband, don’t take care of my house enough, don’t have enough down time and that — are you ready for this?–am turning into my Mom. Don’t get me wrong, I love, love, love my mom (isn’t she gorgeous?) – but she is ALWAYs over committed and short on time. When I was growing up, I didn’t get it and now that I am busy, I do. Being busy doing stuff we love makes us happy on a personal level.
My family makes me happy of course but on a different level of course. The thing though that gets me is my kiddos are growing up so fast. Hannah is going into middle school next year – how can that be? Am I going to regret doing all the other stuff later? My kids are so comfortable at the gym now because we are there a lot. I just have to deal with it — and I am doing the best I can. I am sure there will be a ton of stuff they blame on me when they get older and I will just blame it on the CrossFit.
Here’s some great info I found about CrossFit, for all you newbies:
- What is #CrossFit? WTAE’s Ashley Dougherty finds outhttp://ow.ly/i0mGT
And a great Paleo Banana Bread recipe for you all to try!
warmup
- man makers with lunges
- mobility
skill
- Pistols
WOD
Mary
- 5 HSPU
- 10 Pistols
- 15 Pull Ups
total rounds: 9
And although last time I did Mary I did 10 rounds –this time I did it with one less Abmat and my pistols were definitely better than they have been ever. I love starting a week off seeing progress in my fitness! It makes all the difference, yo!
Don’t be Afraid of the Dark Meat
2I took an unplanned rest day this morning. I had two very tough workouts on Sunday and Monday (Both previous CrossFit Open workouts) and my shoulders/traps hurt, which makes for the perfect time for me to hurt myself –so I took a rest. I am considering going in for a later workout and seeing how the evening people roll.
Yesterday I went to the store to pick up something to make for dinner. I thought I had picked boneless, skinless thighs but by accident I grabbed some chicken breasts. I haven’t really eating breast meat since I went Paleo, so I was like ok, let’s give it a shot. You know what? Blech — they were not nearly as good, or satiating.
If you normally eat chicken breast, try making the switch. Don’t be afraid of chicken thighs!!
Live the Thigh Life: 10 Paleo Recipes To Make You Love Chicken Thighs
Paleo Three Ingredient Ice Cream Treat
04 months ago
Paleo Three Ingredient Ice Cream Treat
Last night I whipped up some Paleo ice cream using three ingredients. It was super easy and a recipe I found over at Use Real Butter.com. Here’s how I made it.
- Grab some fairly well ripe bananas and slice them up. You are looking for lots of brown spots but not super mushy!
- Put the banana slices in a freezer bag and stick it in the freezer for at least an hour. You want the slices frozen.
- Add frozen banana slices to your food processor:
- Run the processor until the bananas take on a creamy texture
- Add in a tablespoon of Peanut Butter or Almond Butter
- Add in a tablespoon of unsweetened cocoa powder
- Run the processor until blended
- Enjoy a yummy ice cream like treat. You can put it back in the freezer for a more frozen texture or to enjoy later. You can even experiment using walnuts, dark chocolate chips or whatever!
Preparing Spaghetti Squash
05 months ago
Last night i made myself a spaghetti squash meat sauce spaghetti meal and it was great! If you have never tried it instead of gluten free or ‘normal’ spaghetti squash you should! Preparing spaghetti squash is easy and can be done in a microwave!
I bet you don’t realize all the health benefits of eating squash:
- Low in Calories
- Vitamin Rich
- Eye Health
- Colon Health
- Heart Healthy
- Healthy Bones
Try some squash this winter if you haven’t. Butternut, Acorn, Spaghetti — easy to prepare, healthy and yummy.
Fitness Report
Rest Day!
Recipe: Spicy Paleo Italian Chili
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Spicy Paleo Italian Chili
This is my popular spicy Italian chili — I made it on Friday for the CrossFit Staff Holiday party and then made some more yesterday. It’s super easy and really tasty and you can make a large batch and eat it during the week. If my family were big on leftovers, we would. I am fine eating this all week but they would hang me out to dry.
1. Brown/Saute in Olive Oil (you could use coconut oil)
- Ground Beef
- Spicy Sausage
- Onions
- Garlic
- Pizza Seasoning
- Garlic Salt to Taste
- Red Pepper Flakes
2. Drain some of the fat from the pan!
In another pan:
3. Saute in olive oil:
- cut up red, yellow, green, orange peppers
- onions
- garlic
- Pizza Seasoning
- Garlic Salt to taste
4. Saute until veggies are soft.
5. In a crockpot, drizzle a few lines of Olive Oil, add the meat and the veggie mixture together.
6. Pour in a large jar of natural spaghetti sauce (look for one with NO sugar added!)
7. Then ADD in an extra helping of red pepper flakes (depending how spicy you like it).
8. Mix all the ingredients together in the crock pot and set for low for 3 hours.
You can eat solo in a bowl or add it on top of some spaghetti squash! Yum!! Eating Paleo is not all that hard — I used all natural ingredients and it has flavor. It doesn’t have to be bland to be healthy!
Here’s the lo down on what I did today at CrossFit. I am still feeling the deadlifts from Diane on Friday in my hamstrings. It’s a good sign that I did them right. How’s that for looking on the bright side? :
warmup
- 800m jog
- bear crawl
- Crab walk
- high knees
- toy soldier kicks
skill
- push press
- Pistols
WOD
18m AMRAP
- 8 Push Press (65#)
- 8 Pull Ups (no kipping)
- 8 Pistols (4/leg)
Rounds: 9+2 reps
Paleo Chicken Salad
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Paleo Chicken Salad with Pineapple
I made some yummy Paleo chicken salad today –even made Mayo based on the recipe from Everyday Paleo. I used a Kosher rotisserie chick, shredded it up — then made the mayo mixed that in — added Fresh Pineapple and put it on top of a good salad. I gotta tell you — it was Yummy. Totally something I would make again.
Im going to try to get Nate to eat it – without letting him know the Mayo is not standard mayo.
I did get up and go to CrossFit this am — we did the 12 Days of Christmas workout. I’m beat –and will be taking a nap in short order.
Have a great Saturday!!
Recipe: Blueberry & Chocolate Chip Pumpkin Loaf
0Blueberry & Chocolate Chip Pumpkin Loaf
Prep time: 10 mins
Cook time: 30 mins
Total time: 40 mins
Serves: 4-5
Ingredients
- 1 medium banana (the browner, the better)
- 1/4 cup pureed pumpkin (I used canned Pure Pumpkin)
- 1/4 cup blueberries
- 1/8 cup Enjoy Life Chocolate Chips or dark chocolate chips
- 1.5 cups roasted unsalted cashews
- 1 cup almond meal/flour
- 2 tablespoons walnut oil
- 2 eggs, whisked
- 1 tablespoon raw honey
- 1 teaspoon baking soda
- 1 teaspoon baking powder
- 1 teaspoon vanilla extract
- 1/2 teaspoon cinnamon
- pinch of salt
Instructions
- Preheat oven to 375 degrees.
- Pull out your handy dandy food processor. It will make life soooo much easier. Add your cashews to the food processor to grind down.
- Once your get a fine cashew meal, add your walnut oil while your food processor is still on until you get a cashew butter.
- Then add your peeled banana and pureed pumpkin to your food processor with your cashews. Turn your food processor on and let combine for a minute or so until you have a soupy paste. Taste it. It’s stupid delicious.
- Now in a large bowl, whisk your eggs, then add your cashew/banana mixture along with almond meal/flour, baking soda and powder, honey, vanilla extract, cinnamon, and salt. Mix to combine until you get a batter.
- Now fold in your blueberries and chocolate chips.
- Grease a bread pan with some coconut oil. I used a loaf pan that was 9.3×5.2 inches (weird numbers) and it worked well. You could use smaller for taller loaf of bread, just may cook differently.
- Pour batter into your greased loaf pan. Place in oven and bake for 25-30 minutes or until bread is cooked through and the top of your loaf has a bit of a “crisp” to it.
- Let bread cool for about 10 minutes.
Notes
Be careful how many blueberries you add, it can get a bit too moist if you’re not careful.
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