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.