Cherry Chipotle Turkey Chili

What You'll Need:
 
2 tablespoons extra-virgin olive oil
1 pound lean ground turkey
3/4 teaspoon salt (preferably kosher)
1/4 teaspoon freshly ground black pepper
2 medium carrots, diced
1 medium yellow onion, diced
1 tablespoon chopped garlic
1 tablespoon chili powder
1 can (28 ounces) diced tomatoes
2 cups pitted black cherries (fresh or frozen)
2 canned chipotle chiles, diced, plus sauce
2 bay leaves
1 can (15 ounces) white beans (such as cannellini or navy), rinsed and drained
1/4 cup nonfat plain Greek yogurt (optional)
Chopped fresh cilantro (optional)

Preparation:
In a large pot, heat oil over medium-high heat. Cook turkey with salt and pepper, stirring, until browned, 5 to 10 minutes. Add carrots, onion and garlic; cook, stirring occasionally, until carrots soften, 3 to 5 minutes. Stir in chili powder. Add tomatoes, cherries, chipotles, bay leaves and 1/2 cup water; bring to a boil. Reduce to a simmer; cook, stirring once or twice, until chili thickens, 10 to 15 minutes. Add beans; cook 2 minutes. Flavor with chipotle sauce to taste. Remove bay leaves. Divide chili among 4 bowls. Top each with 1 tablespoon yogurt and garnish with cilantro, if desired, before serving. 

Green Beans with Walnuts and Dried Cherry Vinaigrette

What You'll Need:

1/3 cup olive oil
1/3 cup minced shallots
3 tbsp plus 2 tsp Sherry Wine vinegar
2 tbsp chopped fresh mint
1 1/2 tsp kosher salt
1 tsp sugar
1/2 tsp black pepper
1/3 cup dried cherries
1 1/2 lbs trimmed slender green beans
1/2 cup walnuts, chopped


Preparation:

Whisk first 6 ingredients and 1/2 tsp pepper in a small bowl. Mix in dried cherries, set aside.

Fill a large bowl with water and ice, set aside.

Cook green beans in a large pot of boiling, salted water until crisp-tender, 3-4 minutes.

Drain, and transfer to the ice water bowl. After beans have cooled, drain again.

Toss green beans, walnuts and vinaigrette in a large bowl or serving dish. Serve at room temperature.

Quick Chili

I make this all the time, it is so tasty and very simple and quick to make!

What You'll Need:
1 tbsp olive oil
1 lb lean ground beef (grass-fed it you can)
1 large sweet onion, chopped
2 cloves garlic, minced
2 chili pepper, coarsely chopped
28-oz can crushed tomoatoes
1 small can tomato paste
1 can black beansm rinsed and well drained
1 tbsp dried oregano
1 tbsp dried basil
sea salt and black pepper to taste

Preparation:
 In a large skillet heat the olive oil over medium heat. Add the ground beef and cook until well browned. (If you buy lean/extra lean beef you shouldn't have to drain) Add onion and cook until softened. Then add garlic and chili peppers and cook until soft, about 5 minutes.

Add the crushed tomatoes (I usually DO NOT use the whole can, depends on how much tomato you want, I usually just use half, same with the paste) and tomato paste. Stir well and heat until bubbling.

Add the beans, spices, salt and pepper and turn to low heat. Simmer for about 15-20 minutes. Serve hot, on its own or over cooked brown rice.

Where I am at in my journey...

I just wanted to share some thoughts because I am in a really, really good place right now with my training, physically and mentally. After starting Big Dawg training in July I slowly began to feel like my training felt like a job. I was missing the group WODs and was constantly pulling or straining something, one step forward, two steps back. I battled with my decision on what to do and what I really wanted to do/accomplish in the long run. Lucky for me it was announced that the Big Dawg training was going to be split into three groups, function, being, and will. I decided to go with function starting August 1st and from then on things have just been falling into place for me. The function training feels like exactly where I need to be. I also started doing power yoga classes on a regular basis around this time as well. Knock on wood no pulls, no strains, aches or pains, I feel great. Whatever feels tight or achy from a WOD, the yoga fixes for me. Life is good!

P.S..... new Turkey Chili recipe coming tomorrow!

Tex-Mex Grilled Shrimp Tacos

For the shrimp
48 extra-jumbo shrimp (16 to 20 per lb.; about 2-1/2 lb. total), peeled and deveined 
3 Tbs. extra-virgin olive oil; more for the grill 
Kosher salt and freshly ground 
black pepper 
1/4 cup soy sauce 
1/4 cup pineapple juice 
1 medium clove garlic, minced 
1 medium lime 

To serve the tacos
15 6-inch corn tortillas
Toppings of your choice, such as: sliced avocado, tomatillo salsa, shredded iceberg lettuce, crumbled queso fresco, chopped ripe tomatoes, lime wedges 

---

Grill the shrimp

Soak sixteen 12-inch wooden skewers in water for 30 minutes. Meanwhile, prepare a high charcoal or gas grill fire.
Spear 6 of the shrimp through their head and tail ends with one of the skewers; then spear the same six shrimp with another skewer about a third of the way from their back sides. Repeat with the remaining shrimp and skewers. Brush the shrimp with the olive oil and then season with 2 tsp. salt and a few grinds of pepper.
In a small bowl, combine the soy sauce, pineapple juice, and garlic. Finely grate the zest from the lime and add the zest to the soy sauce mixture; juice the lime and add the juice and the juiced peels. Set aside 3 Tbs. of the mixture in another small bowl.
Oil the grill grates. Put the shrimp on the grill in a single layer. Cook, covered, turning once and brushing a few times with the larger amount of soy sauce mixture, until just cooked through, 6 to 8 minutes.

To serveBrush the shrimp with the reserved soy sauce mixture, remove the shrimp from the skewers, and serve with the tortillas, letting guests assemble their own tacos with the toppings of their choice.

Classic Maryland Crab Cakes

Serves Four.

What You'll Need:
1 lb. jumbo lump or backfin lump crabmeat, fresh or pasteurized
1 large egg
1/4 cup mayonnaise
1-1/2 tsp. Dijon mustard
1-1/2 tsp. Old Bay seasoning
1 tsp. fresh lemon juice
1/2 tsp. Worcestershire sauce Kosher salt
1-1/4 cups fresh breadcrumbs (I use Ian's all natural ones)
1 Tbs. chopped fresh flat-leaf parsley
2 Tbs. unsalted butter (I usually use half this)
1 Tbs. olive oil (I usually use half this)
Lemon wedges for serving

Preparation:

Drain the crabmeat, if necessary, and pick through it for shells ( jumbo lump will not have  shells). Put the crab in a medium mixing bowl and set aside.
In a small bowl, whisk the egg, mayonnaise, mustard, Old Bay seasoning, lemon juice, Worcestershire sauce, and 1/4 tsp. salt. Scrape the mixture over the crab and mix gently until well combined. Gently break up the lumps with your fingers but do not overmix.
Sprinkle the breadcrumbs and the parsley over the mixture, and mix them in thoroughly but gently; try not to turn the mixture into a mash—it should still be somewhat loose. Cover with plastic wrap and refrigerate for 1 to 3 hours.
Shape the crab mixture into 8 cakes about 1 inch thick. In a 12-inch nonstick skillet, heat the butter with the olive oil over medium heat. When the butter is frothy, add the cakes to the pan (8 should fit comfortably). Cook until dark golden brown on the underside, about 4 minutes. Flip the cakes, reduce the heat to medium low, and continue cooking until the other side is well browned, 4 to 5 minutes. Serve with lemon wedges on the side for squeezing over the cakes.

 

Coriander-Crusted Pork Tenderloin

To be fit and healthy, we need to shift our focus toward more fruits and vegetables and away from refined grains and high-fat meats. The meat in this dish is a succulent and lean pork tenderloin. It takes up only a quarter of the plate but still satisfies. I usually serve this with my cauliflower mash posted back on 5/11.


What You'll Need:
One 1- to 1-1/4-lb. pork tenderloin, trimmed 
2 tsp. Dijon mustard 
1 Tbs. coriander seeds, crushed 
1 tsp. black peppercorns, crushed 
1 tsp. salt 
1 Tbs. olive oil 


Position a rack in the center of the oven and heat the oven to 450°F.

Spread the mustard evenly over the pork and then sprinkle with the coriander, peppercorns, and salt, pressing so the spices adhere.

Heat the oil in a 12-inch ovenproof skillet over medium-high heat. Cook the pork, turning it with tongs, until nicely browned on all sides, about 3 minutes per side. Put the skillet in the oven and roast until an instant-read thermometer in the thick end of the pork registers 155°F, 18 to 20 minutes. Let rest for at least 5 minutes before slicing thinly.

Split Pea Soup

This recipe is easy, delicious, healthy and you can eat off it for days!

What You'll Need:
1/4 cup olive oil
6 oz. each chopped carrot, celery and onion
2 garlic cloves, minced
16 oz. dry split peas
1 ham steak chopped (I usually only use 3/4 of the steak)
1 cup pearl barley
salt (I use celtic sea salt) & pepper to taste

Preparation:
Heat the olive oil in a large saucepan/pot. Saute carrots, celery and onion until tender and golden. Add the garlic and saute another minute or two. Add in the split peas and 8 cups of water. Add salt and ground pepper. Then add in the chopped ham steak and pearl barley. Simmer one hour covered. You may need to add another cup of water if you do not like your soup too thick :-)

A new chapter...

So this is my first week starting OPT Big Dawg Training...I thought my body felt beat before, this is a whole new level! But instead of getting discouraged it only makes me want to get stronger and better. I am so excited to see what the future holds for me, making new accomplishments, setting new goals, etc. Best part about it is, I get to do it with my best friend and husband, life couldn't be better right now. Oh, and new recipes to come soon I promise!

Metro Dash Orlando 2011

Last weekend Yelena, Laura and I participated in Metro Dash, Orlando, {www.metrodash.com} which was a blast! We went into it "for fun"...yea right who are we kidding... we still haven't stopped talking about how we want a do-over to really give 100%! Out of 70 individual female competitors Laura finished 6th, myself 13th and Yelena 18th. Imagine if we would have gone beast on that race lol?! So basically my point is, always give 100% for fun or not, no regrets! Gotta thank that Crossfit Redline training too ;-) Had a blast girls!

Meat Sauce with Gluten-Free Pasta

This is my moms recipe with some of my tweeks, I use all olive oil instead of butter and oil and I use gluten-free pasta! Instead of eating this for dinner AJ and I bring it for lunch or eat after out workout for the perfect combo of protein and carbs! And it tastes so good!

What You'll Need:
4 tbsp olive oil
6 oz. onion, chopped
6 oz. carrot, chopped
6 oz. celery, chopped
1 lb. lean grass-fed beef
1 can (28 oz.) good crushed tomatos like San Marzano, can get at Whole Foods or Fresh Market
2 garlic cloves, finely chopped
1/3 cup dry red wine
fresh basil leaves, about 8
celtic sea salt & ground pepper
1 lb. gluten-free pasta

Preparation:
In a medium pot, saute onion in 3 tbsp of the olive oil. Add celery and carrot. Saute for a bit before adding the garlic. Saute until golden and soft.
In a separate pan Saute beef in the remaining 1 tbsp of olive oil. Drain any excess liquid.
Combine vegetables and meat.
Add wine until evaporated. Add sauce, basil, salt & pepper (to taste). Saute 30 minutes.
Ad meat sauce to cooked pasta and enjoy!

Chewy Chocolate Chip Cookies

Ok so I said every once in a while I have to bake something bad, well here it is, I promise you the BEST chocolate chip recipe, enjoy!


What You'll Need:
10-3/4 oz. (1-1/3 cups) unsalted butter, cold  
1-1/2 cups packed light brown-sugar 
1 cup granulated sugar 
2 large eggs, cold 
1 Tbs. pure vanilla extract   
17 oz. (3-3/4 cups) unbleached all-purpose flour 
1-1/4 tsp. table salt 
1 tsp. baking soda 
12 oz. semisweet chocolate chips 


Preparation:

Arrange oven racks in the upper and middle positions of the oven. Heat the oven to 375°F.
Using a mixer fitted with a paddle, beat together the butter, brown sugar, and granulated sugar, starting on low speed and gradually working your way up to high speed until the mixture is light and fluffy, about 3 min. once you reach high speed. Scrape the bowl and beater. Add the eggs and vanilla and beat on low until blended. Beat on high until light and fluffy, about 1 min. Scrape the bowl and beater.
In a medium bowl, whisk together the flour, salt, and baking soda. Add this to the butter mixture and stir with a wooden spoon until just blended; the dough will be stiff. Stir in the chocolate chips.
Drop rounded measuring 1/4 cups of dough about 2 inches apart onto two ungreased baking sheets ( I very lightly grease mine). Refrigerate any unused dough. Bake until the bottoms are golden brown, about 10-12 min., rotating the sheets halfway through for even results. Remove the sheets from the oven, let sit for 3 to 5 min., and then transfer the cookies with a spatula to a wire rack to cool completely. Let the baking sheets cool completely before baking the remaining dough.
OMG soooooooo freaking good!

Reflection...

I just wanted to share some things I've been thinking about lately about my Crossfit journey. I feel  like lately I continue to surprise myself with the daily accomplishments I am making. Thanks to the most amazing and encouraging coaches at Crossfit Redline I feel like there are no limits right now! Last week we had to jump over  a box 5 times for a warm up. I initially looked at the box and said no way I cant do that. I stopped my self for a second and thought about some encouraging words I have been getting..."Believe in Yourself", "You Are Strong", etc. I took one look at the box and with no hesitation jumped. Made it over easy, then completed the other four. I thought to myself, why do I doubt myself?! I can do this, I can do anything that I put my mind to! I am strong, I am an athlete! I just need to believe it, not sometimes, all the time.
I have also made some incredible friends. The people I train with are genuine, kind, encouraging and we all understand each other because we are all there going through the same thing when we are there, and we come for the same reason. We have a passion for it, a desire to do better and be better, and if we miss a day we think we are missing everything! To explain this to someone "outside the box" is almost impossible, they don't get "it", they don't get "us". So thank you to all my coaches and my fellow athletes and friends...for making me better.

Olive, Garlic and Lemon Chicken

This is a new recipe I am going to try this weekend from www.paleodietlifestyle.com. It sounds delicious! I don't like olives so I am going to choose to leave those out!


What You'll Need:
1/4 cup butter (or ghee), tallow, coconut oil or poultry fat
1/2 lb black olives (kalamata), cut in half
8 chicken thighs, with bones and skin
3 cups onions, sliced thin
30 gloves garlic, minced and smashed almost to a paste
1/2 cup lemon juice
2 extra lemons, thickly sliced (remove seeds with the tip of a knife)
1 1/2 cups chicken stock
A bunch of picked thyme leaves
Sea salt (I use Celtic Sea Salt) and freshly ground black pepper to taste


Preparation:
Preheat your oven to 350 F.
Melt the first  1/4 cup fat in a large and hot pan and brown the chicken pieces on all sides. It will take about 6 minutes total. Set the chicken aside.
Cook the onions until soft, about 3 minutes, and make sure to scrape all the delicious chicken bits off the pan while doing so.
Add the garlic and cook for about a minute, until fragrant. You can season with salt and pepper at this point.
Add the chicken stock, thyme and lemon juice and return the chicken thighs to the pan, skin side up.
Bring to a simmer and put the pan, covered, in the hot oven for about 20 minutes.
Remove the lid, add the halved olives as well as the lemon slices and bake for another 15 to 20 minutes uncovered.
Serve the chicken with the olive, garlic and lemon sauce as well as with some of the lemon slices.

Memorial Day BLT Burger

What You'll Need:
1-1/2 lb. lean grass fed beef (grass fed optional) 
1 tsp. coarse salt 
1/2 tsp. freshly ground black pepper 
4 slices best-quality cheddar cheese (optional)
4 gluten-free hamburger buns 
8 strips bacon, cooked until crisp and drained on paper towels 
4 leaves green leaf lettuce 
2 medium or 1 large beefsteak or heirloom tomato, thickly sliced 
1 avocado, peeled and thickly sliced 


Preparation:

Put the ground meat in a mixing bowl; sprinkle with the salt and pepper. Mix gently and briefly to avoid overworking the meat. Shape the seasoned beef into four patties that are about 1 inch thick.

Prepare a hot charcoal or gas grill fire. Grill the burgers, covered with vents open, until nicely marked and cooked to your liking (about 7 to 8 minutes total for medium-rare). Don’t press on the burgers while they’re cooking—you want to keep the juices inside the burger, not on your grill. Top each burger with a slice of cheddar in the last minute of cooking so that it melts slightly.
Transfer the burgers to a plate and tent them with aluminum foil while you toast the buns briefly on the the grill, cut side down. Serve the burgers on the buns, topped with bacon, lettuce, tomato and avocado.

Coconut/Macadamia Crusted Chicken

This is great to pre-make and take as part of your lunch, small  meal,  or have for dinner with a green veggie, a must try!

What You'll Need:
4 oz. macadamia nuts, chopped
1/4 cup flaked/shredded coconut (unsweetened of course!)
4 chicken breasts (about 1 lb, I prefer to use cutlets)
1 egg, beaten

Preperation:
Preheat oven to 400 degrees. Spray a baking rack with cooking spray, placing it over a cookie sheet.
Combine macadamia nuts and coconut on a large plate. Dip each chicken breast in egg, then coat with the nut/coconut mixture.
Place the chicken on the baking rack and bake for 45 minutes or until cooked through.
NOTE: If coating starts to burn, cover chicken with foil and continue to cook until done.

Baked Chicken Thighs

I made this for dinner last night with corn on the cob and a salad with homemade dressing, OMG! Another good one from www.primal-palate.com


What You'll Need:
4 free range bone-in, skin on chicken thighs
1 tablespoon olive oil
1 shallot, minced
3 cloves garlic, minced
Sea salt (I use celtic sea salt) and pepper to taste


Preparation:
Preheat oven to bake at 425.
Rinse chicken thighs under cold water and place in a broiler pan.
Pat thighs dry with a paper towel.
Gently separate skin from thigh, without removing it completely from the meat at the corners.
Place shallots and garlic on the meat, and cover with the skin.
Lightly rub olive oil on the skin, and sprinkle with salt and pepper.
Bake for 35 minutes, or until juices run clear.

What Helen did for me

So last nights WOD was Helen. 3 rounds for time of 400m run, 21 kettle bell swings and 12 pull ups. I got a taste last night of what the coaches get to feel every day. It was the 3rd round at the 400m run. I was running up to one of the athletes as he stopped to walk, I ran up next to him and said "oh no, you are running, run with me lets go"... so he did. So we ran side by side for a bit and once we started getting close to the box I told him to "beat me!", "come on beat me!" And he did, he started to sprint back to the box! It was one of the greatest feelings to know a little encouragement from me helped him out like that, he went from walking to sprinting to finish! Now I think I know why the coaches do what they do, what a rewarding job! It also really made me realize how your head can get to you if you let it. Push your limits each and every day!

Spring Vegetable & Potato Frittata

What You'll Need:
8 large eggs
1/4 cup grated Parmigiano Reggiano (about 1/2 oz.) (optional)
Sea salt and freshly ground black pepper
2 to 3 Tbs. extra-virgin olive oil
1 medium Yukon Gold potato (about 1/2 lb.) scrubbed and cut into 1/2-inch dice (about 1-1/2 cups)
1 medium yellow onion, thinly sliced
1/2 lb. medium-thick asparagus, trimmed and cut on the diagonal into 1-inch pieces
3 cloves garlic, minced


Preparation:

In a medium bowl, whisk the eggs, Parmigiano, parsley, 1/2  tsp. salt, 1/8 tsp. pepper.
Heat 2 Tbs. of the oil in a 10-inch ovenproof nonstick skillet over medium-high heat. Add the potato and 1/4 tsp. salt and cook, stirring occasionally, until browned on several sides, 6 to 7 minutes. Transfer to a bowl with a slotted spoon. Reduce the heat to medium. If the pan is dry, add the remaining 1 Tbs. oil. Add the onion and cook, stirring frequently, until it softens and begins to brown, 4 to 5 minutes. Stir in the asparagus, garlic, 1/4 tsp. salt and 1/8 tsp. pepper. Cook, stirring frequently, until the asparagus is bright green and crisp-tender, 3 to 4 minutes. Lower the heat to medium low and add the egg mixture and the potatoes, stirring until the ingredients are combined, 10 to 15 seconds.
Cook without stirring until the eggs have almost set, 10 to 12  minutes. (The center may still be loose but should be bubbling a little; the sides should be set.) Meanwhile, position an oven rack 6 inches from the broiler element and heat the broiler to high.
Transfer the skillet to the oven and broil until the eggs have set completely and the top of the frittata is golden brown, 1 to 3 minutes. Let rest for 5 minutes. Transfer to a cutting board, cut into four wedges, and serve.

Chicken and Vegetable 'Lo Mein'

This recipe is from www.primal-palate.com. I took the ginger and mushrooms out. I also would suggest adding an extra cup or two of cabbage.

What You'll Need:
Chicken or beef
1/4 cup almonds, chopped
1/2 cup water chestnuts
1/4 cup green onion, chopped
1/2 cup shiitake mushrooms, stems removed and cut in half
1/4 cup celery, chopped
1 tablespoon minced Ginger
1 tablespoon minced garlic
2 cups broccoli
2 cups shredded cabbage
Toasted sesame oil
Coconut aminos
Sesame seeds to garnish

Preparation:
Clean all vegetables and trim fat from meat (if applicable).
Cut broccoli, chicken and mushrooms into bite sized pieces.
Thinly slice 2 cups of cabbage (about half the head of cabbage).
Chop almonds, green onion, celery; mince garlic and ginger.
Heat wok over high heat. (I only have a small wok so I used a large cast iron skillet)
Add sesame oil, swirl to coat bottom of wok, then add meat.
Cook meat for 3-4 minutes, until mostly cooked.
Add in broccoli, water chestnuts, celery and shiitake mushrooms; cook for 2 minutes
Add in almonds, cabbage, ginger, green onion and garlic. Add a splash of coconut aminos (2-4 tbsp). Cook 2-3 minutes, until cabbage softens a little.
Remove from heat, garnish with sesame seeds, and enjoy!

Today I said goodbye to the red band...

Finally, finally, finally, I got rid of that stupid band that was weighing me down for so long! First it was black, then green, then blue and finally red the past couple months, but today, nothing! It only took me about a year but I am doing kipping pull ups ON MY OWN and never going back. This is a really big day for me. Something I have worked to do for quite some time now. What I've learned is that you can't rush these things, it takes hard work, practice, patience and most importantly time.They are far from perfect but I am getting there, day by day, one pull up at a time. The point is, I did it, I set my mind to it and I did it, not in a day, not it a week, not even months, it took me a year, all worth it to get to this day, it's a great day.

"Don’t let what you cannot do interfere with what you can do."

-John Wooden

Beef Picadillo

This is what I am making tonight for dinner after crossfit. Another one of my favorites and you'll have plenty of leftovers!


What You'll Need:
3 Tbs. extra-virgin olive oil 
2 lb. lean ground beef 
1/3 cup dry red wine 
1 small yellow onion, minced 
3 cloves garlic, minced 
1 cup canned crushed tomatoes 
1/2 cup golden raisins 
sea salt and freshly ground black pepper 
2 large hard-cooked eggs, finely chopped
1/4 cup minced fresh cilantro 
1 small head Boston lettuce or iceberg, cored and leaves separated 


Preparation:

Heat the oil in a large skillet over medium heat. Add the ground beef and cook, stirring occasionally and breaking up the meat with the edge of a spoon, until done, about 5 minutes. Add the wine, onion, and garlic and cook, stirring occasionally, until the wine is almost evaporated, about 5 minutes.
Add the tomatoes and raisins and simmer, stirring occasionally, until the liquid has almost evaporated, 2 to 3 minutes. Season with 1-1/2 tsp. salt and a few grinds of pepper.
Remove the skillet from the heat and stir in the chopped eggs, olives, and cilantro. Serve hot with the lettuce leaves for wrapping.

Almond Banana Pancakes

AJ stumbled upon this recipe and made them this morning for breakfast, only 3 ingredients but so delicious, we had them with organic Blue Agave Maple syrup, you have to try them! The more we make recipes like this the easier it is to go 100% Paleo, these are great foods with pure, good ingredients.

What You'll Need:
2 ripe bananas
1 egg
1 heaping tablespoon of almond butter

Preparation:
Mash the bananas, add the egg and mix well.
Stir in the almond butter, adding more than a tablespoon if you want a more pancake-like texture.
Warm a small amount of oil in a pan and pour batter into small cakes. (the recipe calls for butter but I think you can just use olive or coconut oil, just a small amount to grease the pan)
Brown on each side and serve warm.

Almond Crusted Lemon Dill Tilapia

I got this tilapia recipe from www.primalpalette.com and I use it all the time, who needs breadcrumbs this is so much more delicious!

For the Tilapia

 What You'll Need:
1 teaspoon Celtic sea salt
2 teaspoons salt-free lemon pepper blend (like Mrs. Dash)
2 teaspoons dill
2 tablespoons grated parmesan cheese (optional)
½ cup almond flour
4 tilapia fillets
2 tablespoons olive oil

Preparation:
Preheat your oven to 400 degrees. Mix together salt, lemon pepper, dill, parmesan, and almond flour.

Coat the tops of your tilapia fillets with olive oil.

Sprinkle flour mixture evenly over the tilapia to your liking.
Bake for 15 minutes at 400 degrees, then turn your oven to broil. Broil for approximately 3-5 minutes or until the crust turns golden brown.


For the Brussel Sprouts

What You'll Need:
1 lb brussel sprouts
olive oil
celtic sea salt or sea salt
ground pepper


Preparation:
Gently cut the ends/tips off of each brussel sprout then cut it in half vertically (so you can lie them face down on baking sheet).  In a medium bowl add the brussel sprouts. Drizzle with olive oil to your liking. Add sea salt, pepper and toss well. Line a rimmed baking sheet with parchment paper. Lie brussel sprouts on top of the parchment paper face down. Bake on 400 for 15-20 minutes or until browned.

Baked Chicken with Carrots

The Chicken

What You'll Need:

1 whole organic/responsibly raised chicken

1 tbsp olive oil

sea salt or celtic sea salt

ground pepper

garlic powder

Preparation:

Brush the entire chicken with olive oil. Then sprinkle garlic powder, sea salt & freshly ground pepper on the breast side up. Bake on 375, 15 minutes per pound. So if you have a 4 lb chicken bake for 60 minutes.  Let cool at least 30 minutes before cutting into, it will be hot!

The Carrots

What You'll Need:

1 bag baby carrots

2 tbsp olive pil

1 tbsp balsamic vinegar

1-2 garlic cloves, minced

Preparation:

In a medium bowl mix together the oil, vinegar and garlic. Boil the carrots until tender. Immediately mix the carrots into the oil mixture while they are still hot. Serve warm or at room temperature.

Karen

May 12, 2011 WOD: 
A: Snatch Grip Split Jerk from behind neck. 5 Heavy Singles and hold each one for 5 seconds overhead. Rest as needed between singles.
B: 2 HSPU every 30 seconds for as long as possible. Full Range Please. If you have no HSPU, you will do tabata handstand holds. 20 seconds in Handstand and 10 seconds resting.
C: “Karen”  150 Wall Balls for time

I dreaded this workout all day because I am not a big fan of wall balls. Then I decided, instead or dreading it, go in there and kill it! I told myself I was at least going to try to get close to AJ’s time of 5:17 (yea right!), ended up with 6:56 but pretty darn proud of it!! When I first started I just tried to get as many as I could without stopping, I got 50. Then after that I told myself, no less than 20 at a time. Never, ever, ever underestimate yourself, Believe in Yourself (that’s for you coach Nikki). Next time I'll do even better.

Roasted Shrimp with Rosemary and Thyme & Cauliflower Mash

This is one of my favorites and is so easy!

What You'll Need:
3 Tbs. extra-virgin olive oil
6 fresh thyme sprigs
3 large fresh rosemary sprigs, halved
Freshly ground black pepper
1-1/2 lb. extra-large shrimp (26 to 30 per lb.), preferably wild, peeled and deveined

Preparation:
Position a rack in the center of the oven and heat the oven to 400°F.
Pour the oil into a 9x13-inch baking dish. Add the thyme, rosemary, and 1 tsp. pepper and bake until the oil mixture is fragrant, about 12 minutes.
Add the shrimp to the dish and toss with tongs until coated. Bake the shrimp until pink and firm, 8 to 10 minutes.
Toss well, and let rest at room temperature until the oil cools slightly, about 5 minutes. Discard the herbs (if you choose) and serve.

For the Cauliflower Mash

What You'll Need:
2 Tbs. extra-virgin olive oil
1 head of cauliflower
2 garlic cloves, minced
red pepper flakes

Preparation:
Cut the cauliflower into small pieces (about 2"). Boil until soft.
Drain the cauliflower and let cool. Once cooled mashed the cauliflower with a potato masher or large fork.
In a large pan heat the 2 tbsp of olive oil. Once hot add the garlic and red pepper flakes, saute until fragrant, about 1 minute.
Add the mashed cauliflower to pan and toss well. Saute about 5 minutes to reheat.

What I do on my Rest Days

With the training we do at Crossfit I think its really important to incorporate some stretching and balance exercises. Although I am not currently teaching Bodyflow™ right now, I still try to do it at least once a week at home. Bodyflow™ is 45 minutes of a Yoga, Tai Chi, Pilates workout that builds flexibility and strength and leaves you feeling centered and calm. Controlled breathing, concentration and a carefully structured series of stretches, moves and poses to music create a holistic workout that brings the body into a state of harmony and balance. It is followed by 10 minutes of relaxation and meditation. If you are ever at agym thatvoffers this class I highly recommend you try it!
www.lesmills.com/southeast/bodybalance/about-bodybalance.aspx

Training, then my Turkey Chili

Todays Training at Crossfit Redline:
A: Dumbbell Walking Lunge-10 steps/leg; rest 90 sec. x3 (I used 20# dumbbells)
B1: Front Squat @ 2111; 5-7 reps; rest 20 sec. (85#)
B2: 2 Rope Ascents; small pulls; legless if possible; Rest 3 min. x4
C: Turkish Getups - 10 per side; slow and controlled; switch sides b/t each rep. (20# kettlebell)

All I can say is WOW, one of the most challenging workouts yet! I am really looking forward to a rest day tomorrow with some yoga and pilates at home!

Now dinner time...so this started with a turkey chili recipe I found but I ended up gradually making it into my own recipe. Its lean, healthy and a great small meal.

What You'll Need:
1 lb extra lean or lean ground turkey
2-3 tbsp olive oil
1 sweet onion, diced
1 red bell pepper, seeded and diced
1 green bell pepper, seeded and diced
2 tbsp chili powder
1 tbsp ground cumin
1 28 oz can diced low sodium tomatoes
1 cup fresh or frozen corn kernels
salt & pepper to taste
(you may add red kidney and/or pinto beans if you prefer, preferably made from dry and not canned)
(for Paleo leave out salt and beans)

Preparation:
Heat the olive oil in a large saucepan on medium heat. Once hot add the diced onions and peppers. Saute on medium heat until they start to soften and onions start to get golden. At this point add the chili powder and cumin, saute until well combined. Then add the turkey and cook until done, breaking it up as you cook with a wooden spoon. Add the tomatoes, corn (and beans if you prefer), and salt & pepper to taste. Saute on low heat for about 25-30 minutes or until cooked to your liking. Enjoy!

You can also add additional veggies to this recipe is you like! Simple goodness!

The Importance of A GOOD Breakfast

I wanted to talk a little about the importance of breakfast. So many of my friends and family say," I can't eat breakfast, I'm not hungry that early", "I don't have time", blah, blah. Adding breakfast to your eating pattern is a major step to improving your lifestyle. Food is fuel. If you want to make the most of your day, fuel your body early with the RIGHT STUFF. Starting your day with a good breakfast boosts your energy, increases your attention span, and heightens your sense of well-being. A good breakfast is one that provides at least one third of the day’s calories. I usually have 1 egg+2-3 whites, a lean meat like canadian bacon or extra lean turkey, a small serving of fruit like berries or an orange, and sometimes if I am feeling crazy I'll throw in a 100 calorie english muffin with some almond butter. Try to stay away from high sugar, empty calorie foods like donuts, muffins, etc. Instead maybe try a low sugar, high fiber cereal with skim milk if you are in a hurry?
Making time for breakfast is making time to be healthy. “Not hungry?” To get started, don’t eat anything after an early supper. Finish supper by 6:30 p.m. “Might gain weight?” Eating breakfast will actually help you reach and maintain your healthy weight. Your appetite will be satisfied longer. You’ll be eating food when you can best burn the calories. You’ll feel great. Eat breakfast.

May 9, 2011, "Back to Reality"!

After spending all day Saturday in Epcot indulging non-Paleo foods its time to get back to business! Started the day with 1 egg+3 egg whites and 2 slices of lean canadian bacon...this is my usual breakfast but somedays I add in a 100 calorie english muffin with almond butter or a piece of fruit, usually an orange or berries. Throughout the day I ate two small  meals of a lean meat and veggies with a "Paleo Krunch" for a snack today. By the way if you haven't tried it yet Steve's Original makes great Paleo snacks if you need something on the go or are not prepared for the day. Visit www.stevesoriginal.com.

Todays WOD was tough  but felt so good to be back after the weekend.
4 rounds for time:
2 tire flips • 9 burpee broad jumps • 8 dumbell push press (heavy) • 8 chest to bar pull-ups

And finally the best part...dinner! Grilled/seasoned top round steak with fresh avocado slices and roasted broccoli, yum!

What You'll Need:
Top Round Steak
Your Preferred Seasoning (we use lemon pepper)
Olive Oil
Broccoli Florets
Salt & Pepper (leave out salt for 100% Paleo)
Grated Parmesan Cheese

Preparation:
Steak: Lightly brush the steak with olive oil, follow with lemon pepper seasoning. Grill until desired doneness!
Broccoli: Toss the florets lightly with olive oil to coat, season with sea salt & pepper. I also like to sprinkle just a bit of grated parmesan cheese on top. Bake on 400 for 15-20 minutes or until tops get a bit browned. Enjoy!

My Recent Fitness Results

I wanted to share some recent results I received when my body composition was re-tested a couple weeks ago at Crossfit Redline. I started at CFR February 1, 2011, my bodyfat was 15.6%, weight 136 lbs. I had been doing Crossfit for a little over a year but not to this level. When I recently got re-tested my bodyfat was now 14.3%, weight 138 lbs. The only real tweaks I had made to my diet was cutting out and/or lowering my intake of pasta and complex carbs/grains. I knew I had gained muscle because I was getting stronger every week so the additional 3 pounds didn't come as a surprise, nor did I mind it since my waste size had went down! This is the way to get results, clean home cooked meals and regular training at Crossfit Redline! With hard work and dedication you will achieve and accomplish things each and every week.