Dry Post

Just my food log today, But for some great content check our CFCP's blog.

Breakfast 7:00am

3 fried eggs over

1 oz ground grass fed beef

onions, asparagus, zucchini

1/2 muffin (they are finally gone)

1 apple

2 Tbsp almond butter

Snack 10:15am

1 Boiled Egg

1/4 cup almonds

1 quarter sized bite of chocolate cake. (The old me would have eaten the entire cake.)

CFE WOD 2:00pm

Tabata 2mile run, 38 crappy rounds

Lunch 3:00pm

3-4 oz grass fed burgers

1/2 Zucchini, Broccoli, Cabbage, onion (over 2 cups of veggies all together)

1/2 cup Quinoa

Snack 5:30

5 Strawberries

1 Spoon full of almond butter

(Lets see if I can find some protein in the fridge. The end of the week is here and left overs are hard to come across.)

CF WOD 7:30pm

5 Rounds

15 Hang Squat Cleans #95

30 push ups

22:26 (we tried to quit at 3 rounds but stuck it out)

2 quarter sized bites of chocolate cake. (Recovery Snack ;-)

Dinner 8:30pm

1 cup fresh spinach

3 oz roast chicken

1/4 cup quinoa

some carrots, onions, cabbage (left overs)

Tomorrow is REST Day! Then its off to the Oly Cert. Yay Burpees!

Garage Gym

Its starting to look like a CrossFit gym in our garage! Scott has been plugging away for weeks,

(we had loads of stuff in the garage) and its starting to come together. Once the pull up bars were up Scott tested them out with the following WOD.

Jerks-Pull ups

10-1

9-2

8-3

7-4

6-5

5-6

4-7

3-8

2-9

1-10

Food Log

Breakfast 7:00am

3 fried eggs over onions & zucs

1 oz grass fed ground beef

2 muffins (they are like crack!)

1 gala apple

1 Tbsp almond butter

Snack 10:15am

1 boiled egg

1/4 cup almonds

CFE 20x 10sec on 5 sec off @ 9.9mph/2.5% incline

Lunch 2:00pm

3-4 oz grass fed ground beef

1 zucchini

1 celery stalk

1/2 cup broccoli

Onion & garlic

2 Tbsp olive oil

all stir fried in a pan with spices

Snack 3pm

Hand full of Logan's Trail Mix...FAIL!

(Peanuts, raisins, m&m's & almonds=inflammation!)

2 bites of ground beef

Maybe a muffin, I was on my way to a quick nap and shoveling food into my face

WOD 7:30pm - "Franish" 4:13 #75

Dinner 7:45

3-4 oz slow cooked Chicken w/ cabbage, bell peps, onions, carrots & spices

1/2 cup Quinoa

A finger dip of almond butter

More Gluten Free For Me

I'll post my food log in a bit, but first here is a little about a recipe ANNA T of CrossFit Champion introduced me to at this weekends Oktoberfest Obliteration. I tried one of her Blueberry Muffins, gluten & dairy free. She used coconut flour instead of that nasty bleached yeasty stuff most bakers use. The results were pure deliciousness! She emailed me the blueberry & a banana muffin recipe.

Gluten Free and Dairy Free Cupcakes/Muffins

Serves 12 muffins

3 Tbsp butter, melted (or coconut oil)

3 eggs

1/3 cup sugar (I substituted Agave Nectar)

1/4 tsp salt

1/4 tsp vanilla

1/4 cup Coconut Flour

1/4 tsp baking powder

1 mashed banana

Chopped nuts (optional)

Mix all ingredients

Pour batter in a muffin tin with liners

Bake 15 minutes at 400 degrees

I added blue berries to 4 of them as a test. I loved it, but should have cooked them about 5 minutes longer. I think had the kido not had donuts first she would have enjoyed them as much as Scott and I did.

Tuesdays Food Log

Breakfast 8am

4 Fried Eggs

1 Gala Apple

1 muffin

Snack 11am

1 Boiled egg

1/4 cup almonds

Lunch 2pm

3 oz Rotisserie Chicken

1/2 cup cabbage

Left over mixed veggies from last night (HUGE amount of veggies, I had trouble getting it all down)

CFE WOD

all out rower effort

4min on, 3 min off, 2 min on, 30 sec off, 1 min on, 3 min off, 2 min on, 30 sec off, 4 min on, Done. 3120meters.

Snack 3pm

1 Muffin from above recipe

Dinner 7:15pm

Jason's Deli Salad Bar with a side of chicken breast

olive oil & vinegar for dressing with a squeeze of lemon juice

Bite of Logan's Ice Cream...So hard to watch him eat that and not get one myself!

Monday's Food Log

Lisa asked me to post my food intake for a day. Let’s see how I do...Yikes!

Breakfast 7:45am
3 Fried eggs over left over 1 scrambled egg with bell peps, onions, 1/2 slice of ham
1 Gala Apple
2 Tbsp almond butter (fresh ground, nothing added)

Snack 10:30 am
a handful of dry roasted salted almonds
1 boiled egg

Lunch 1:00pm
2 cups steamed broccoli
4 oz grass-fed chuck roast (lots of fat)
5 Strawberries
a few bites of almond butter
A bite of a sugar waffer (Scott made me do it!)

Snack 4:45pm
Apple (Coaching PM classes, no time to think about Prot & fats...oops)

Dinner 7:30pm
3-4oz Rotisserie Chicken
Loads of veggies, 2 cups maybe (Zucs, broc, onions, garlic, cabbage, all sautéed in a iron skillet with olive oil & spices)

Nutritional Coaching

On a scale of 1 to 10 what would you rate your nutrition? How would you react if I asked to come into your home and rate your pantry myself? Nutritional wellness is one of my many passions. Let me know if your pantry needs help.




A video right off CrossFit's main site.

"Train Them How to Eat" with Skip Chase, 2009 CrossFit Affiliate Gathering - video [wmv] [mov]

Hunt & Gather

*PHEWWW*

2 Thanksgiving feasts, an all day wine tour, and veggin' out all weekend equals a load of toxins! I've spent a lot of time this week focusing on getting back to Zone/Paleo eating and hardcore training in the gym. Its only Wednesday and I'm feeling great! I'm actually starting to feel like I lost a pant size over the past month or so. I've never been one to drop LB's during the holidays. I am no stranger to the desserts! So what is it? CrossFit? Zone? Paleo? Whatever the combo I'm thrilled with my results!

Did anyone else feel hung over after all the carb loading on turkey day? I went to bed full as a tick. Then, I woke up Friday morning and my entire body ached. A few days later I ate Pizza....INSTANT headache. There's got to be some link behind that!?! Could it be those damn dirty grains?! I don't want to go into details, but Robb Wolf and Nikki Young do a really good job of explaining all the science behind it. Check out both their blogs....They are NUTRITION GURU'S.

Delicious and Nutritious

I just made this for lunch and it was better than anything you could get at a restaurant! It was so colorful I had to snap a picture of it. It was so good I had to blog about it.

Here's my recipe. Its 100% Paleo (I think, I'm still learning!)

Ingredients
2 tbsp Almond Paste (I make this weekly and keep it in the fridge)
1/2 Bell Pepper (any color)
5 thin slices of Zucchini
1 cup of shrimp (already cooked cocktail shrimp from the freezer isle works)
1/4 c Angel Hair Shredded Cabbage
Your favorite spices

Sauté the Zuc's in a pan (I sprinkled garlic salt on them) for a few minutes.
Remove Zuc's and add shrimp to pan (I seasoned them with Cayenne and garlic powder.)
Spread the Almond Paste inside the de-seeded bell pepper half then place Zuc's over paste. Next add the raw shredded cabbage inside the bell pepper. Top with hot seasoned shrimp. Now take a big bite and enjoy all the different flavors!

Prep time: 5-10 minutes
Serves 1


Recipe for Almond Paste:

Ingredients
1 Bunch Parsley
1/2 cup sliced almonds
3 garlic cloves, roughly chopped
2 tbsp lemon juice
3 tbsp mayonnaise
1 tbsp olive oil

Instructions
Place all ingredients into a food processor and blend to form a smooth texture. Or place all ingredients into a small/medium bowl and use an electric blender.

Prep Time: 5 Min

Servings: 4-ish

Understanding the ZONE

Without the proper nutrition you get 50% of the results!



I encourage all my clients to focus on the way they are fueling their bodies. I've advised over eaters, undereaters, carboholics, meat heads, and fad diet followers. For every body type or situation thus far I've encouraged everyone to jump into a more paleo diet. Lets eat more like cavemen; Meats & veggies, nuts & seeds, some fruits, little starch, NO sugar. Simple as that, right? Don't we all wish it was that easy. The CrossFit program endorses Dr. Barry Sears' ZONE DIET. The ZONE takes paleo diet and gives it quantity, measurable, visual numbers. This will optimize your workout performance and will double your results.



One of my first blogs goes into detail about my confusion with starting the ZONE. Its not easy to start. I'd like to educate everyone on living a longer, healthier life and help get the desired results out of any workout program. Next week I'm going to hold a nutritional seminar that will cover the details of the Zone diet. Check back soon for details.



Sample Zone blocked meals