Recipe and Quote of the Day!

Egg Muffins!!

Ingredients:

• 50/50 mix of omega 3 eggs and Trader Joe's Cage Free 100% Liquid Egg Whites
• Onions
• Broccoli
• Peppers (green or red)
• Coconut oil
• Non-stick muffin pan or a traditional size muffin pan with cupcake papers.

Process:

1. Preheat oven to 400 degrees.
2. Saute the vegetables in a frying pan over medium heat with the coconut oil. Besides tasting great, coconut oil has many health benefits (and is also a fat-burning catalyst, because it is a medium chain fatty acid. Here is a great article explaining the health benefits of coconut oil!)
3. Cut off the sauteing process about half-way through cooking. The veggies will finish in the oven.
4. Divide vegetables evenly between your muffin tins.
5. Mix the eggs and the egg whites in a bowl, and pour into the tins. Only fill the tins ¾ of the way to the top – they will rise a little.
6. Stir the vegetable and egg mixture briefly to disperse the vegetables evenly in the tins.
7. Bake the egg muffins in the oven for approximately 20 minutes. Your cooking time may vary depending on the tin, the oven. Adjust accordingly.
8. Once muffins have cooled, store in your refrigerator for a healthy breakfast meal / anytime snack! They typically keep for about a week.

Quote of the Day!

"The highest reward for a person's toil is not what they get for it, but what they become by it." 

John Ruskin

Day 3 of Nutrition Challenge

Breakfast:

Coffee with heavy cream and stevia

Lunch:

Grilled chicken salad with avocado and balsamic vinegarette

WOD:
15 min amrap
25 box jumps 24'
20 kb swings 44lb
15 toes 2 bar
10 burpees
4 rounds
then
10 min EMOM
3 handstand push ups on 35lb plates
3 chest 2 bar pullups

Dinner:
Slater's 50/50
burger with bacon, avocado and cheese lettuce wrapped
Mirror Pond beer 22oz

Day 2 of Nutrition Challenge

It was an early morning for me but worth it :-) Got up to workout with a friend at 630 am...followed it with a nap when I got back of course hahaha..

Had one cup of coffee this AM. I ran out of heavy cream so I didn't have much choice in the matter.

Breakfast:
1 egg
2 egg whites
1 chicken sausage
1 scoop of amazing greens super food mixed in 6 oz of almond milk. ( I kinda forgot to buy some veggies at the store last night so at least this way I'm getting my servings in!)

WOD:

Strength Set:
Front Squats 5x5x5x5x5

7 Rounds for time
4 Barbell burpee deadlifts 100lbs
3 barbell burpee power cleans 100lbs
2 barbell burpee squat cleans100lbs
1 barbell burpee squat clean & jerk 100lb

Dinner:
some chips and salsa (oops)
el pastor taco
carne asada taco

Recipe and Quote of the Day!

Who doesn't love bacon!!! It seriously is one of the best things ever and it can go with almost any other food to make it ever BETTER!!! :-)  I found this recipe on Paleo lifestyle

Bacon Wrapped Asparagus With a Cilantro Mayo Dressing!

Ingredients

• 30 asparagus stalks, hard base removed;
• 10 slices bacon;
• 1/2 cup paleo mayonnaise;
• 2 tbsp + 1 tsp lime juice;
• 1 tbsp + 2 tsp fresh cilantro leaves, finely chopped;
• 1/4 cup lard or other cooking fat, melted;
• Sea salt and freshly ground black pepper to taste;

Preparation

1. Preheat your oven to 450 F.
2. Wrap each bacon slice around a bundle made with 3 asparagus stalks and secure with toothpicks if needed.
3. Place on a rimmed baking sheet and season to taste with sea salt and freshly ground black pepper.
4. Place in the oven to cook for about 20 minutes.
5. In the mean time, prepare the mayonnaise by combining the cilantro and lime juice with the mayonnaise and seasoning to taste with salt and pepper.
6. Remove the bacon wrapped asparagus from the oven and serve with the flavored mayonnaise.

Quote of the Day!

"Today is the most unusual day, because we have never lived it before; we will never live it again; it is the only day we have."  

- William Arthur Ward

New nutrition challenge starts today 45 days!!

So last Thursday I took some before pics got my bodyfat tested and I'm set!! Ready to tackle another 45 days of a new nutrition challenge. I'll be posting everything I eat and all my workouts. Getting ready for the OC Throwdown!!!! So I weigh 132 and my bodyfat is 12%. In order to get to fitness model status I have to lose 4-5lbs of pure fat...this will be difficult but I know I can do it.

Breakfast:
My usual coffee with heavy cream and stevia

Lunch:
2 cagefree organic eggs
2 pieces of canadian bacon
2 egg whites
1 cup of broccoli
1 teaspoon of coconut oil
The eggs and canadian bacon were sauteed together and I ate the broccoli steamed on the side.

WOD:
3x3x3 deadlifts
I went light because I did a strength set of deadlifts a couple of days ago so I worked up to 215 only.
5 RFT
15 deadlifts 135lb
15 toes 2 bar
8:23

Dinner:
El Pollo Loco
3 pieces of chicken in their new habenero sauce
a leg, wing and thigh
steamed broccoli on the side

Recipe and Quote of the Day!

Coconut Curried Grilled Chicken

serves 8

4 pounds chicken pieces (legs, wings, thighs, legs)
3/4 cup coconut milk
2 tablespoons tamari or gluten-free soy sauce
2 tablespoons minced garlic
2 tablespoons lime juice
1 teaspoon ground turmeric
1 teaspoon curry powder

Place the chicken in a large glass dish, just big enough to hold all the pieces. Whisk together the remaining ingredients in a large bowl; pour marinade over the chicken and turn to coat. Cover the dish with plastic wrap or aluminum foil and refrigerate, turning the chicken pieces periodically, for 2 to 8 hours.

Drain the chicken and discard the marinade.

Prepare your grill. When the coals are red in the center and coated in ash, grill the chicken for five minutes per side, or until golden brown. Move the chicken away from the direct heat and continue cooking, covered and turning occasionally, until the chicken reaches an internal temperature of 165º F, or until the juices run clear when pierced with a fork and the chicken is no longer pink at the bone, about half an hour.

If you cannot or do not wish to grill, pour the marinade off of the chicken and bake at 350º F for 45 minutes.

Quote of the Day!

"Happiness is not a destination. It is a method of life." - Burton Hills

Recipe and Quote of the Day!

So yesterday I tried a new breakfast/lunch considering the time I guess but it was my breakfast!

Coconut Milk Sauteed veggies and sausage!

2 Squash
8 Asparagus
1 Red Pepper
1/4 Yellow Onion
1/2 can Coconut Milk
2 Chicken Sausage

Saute all veggies with 1/2 tbsp of coconut oil then simmer in coconut milk - EASY! Add salt, pepper and any other seasonings you like to taste! Super Yummy - Enjoy!

Quote of the Day!

“The positive thinker sees the invisible, feels the intangible, and achieves the impossible.”

Recipe and Quote of the Day!

I love mexican food so I figured I look for some paleo or primal options out there!!

Primal Enchiladas!!!!

Ingredients:
Crust option 1: (This is my favorite. It sounds a little odd but its delicious).
- Eggs
- Ground coconut

Crust option two:
- Eggs
- Shredded zucchini

Other ingredients:
Beef (grass fed preferably)
- Onions (white, yellow or red. Pick your favorite. I prefer white in my enchilades)
- Green Chile (if you have it available which I know that those that aren’t New Mexican natives often dont).
- Salsa ( make my own special for enchiladas that is heavy on tomato paste)
- Shredded Cheese (I like a mixture of mozzarella, pepper jack and cheddar)

Toppings:
- Shredded Lettuce
- Organic sour cream
- Guacamole or avocado

Directions:
1. In a baking dish we will first create our crust.
Crust option one.
- Line the bottom of your baking dish with them. Fill in the in-between spots with some egg.

OR

Crust option 2.
- Mix shredded zucchini with egg and line the bottom of the pan.

2. Season and brown your ground been in a skillet. I recommend a lot of garlic and spicy seasonings.
3. pour your browned beef on top of your crust.
4. Top your beef with chopped onion, green chile (if you have it of course) and a layer of salsa.
5. Top with your shredded cheeses.
6. Bake in the oven at 350 degrees until a slight crust starts to form on the top of the cheese. About 30 minutes to 45 minutes.
7. Serve on a plate and top with shredded lettuce, organic sour cream and guacamole or avocado slices. delicious.

Quote of the Day!

"Be more concerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are."

John Wooden

Day 2 of my nutrition blog

Breakfast:
Ususal coffee (3 cups today!)

No breakfast really except a snack with sauteed veggies and chicken sausage cooked in coconut milk! Super yummy!!

WOD:
A: 8-6-4-2
Power Cleans 125lb
Muscle Ups 4,3,2,1
B:
5 RFT
10 box jumps 36in unbroken
20 wall balls 14lb unbroken
40 double unders unbroken
14:12 rx

Dinner:
6oz tri tip
8 asparagus
1/4 avocado
2 glasses of wine

Day 1 of my nutrition blog

Okay so apparently I've fallen off the face of the earth with my blogging!! Sorry been crazy busy!  Well I figured might as well start over. I haven't been eating completely horribly so I'm not overly worried about it but I do find that keeping track of what I eat definitely helps.

Breakfast:
Usual coffee with heavy cream and stevia.
2 eggs, 1 chicken sausage sauteed in coconut oil with mushrooms, tomatoes, onion and spinach!

Lunch:
My usual protein shake
1 serving of progenex
16 oz of almond milk
1/2 banana
1 scoop of amazing greens superfood
1.5 tbsp of sunflower seed butter

WOD:
5x3 Snatch Balances 105lb
10,9,8,7,6,5,4,3,2,1
Renegade Rows and Thrusters (25lb dumbbells)

Dinner:
Spike's Fish House
6oz of salmon
sauteed veggies

Snack
Celery, cucumber & tomato raw pieces with lime juice, salt and pepper
1 drink of bubble gum vodka poured over ice :-)

Day 2 of my nutrition blog

Breakfast:
2.5 cups my usual coffee with heavy cream and stevia
2 eggs
1 egg white
1 chicken sausage
green onion & mushroom sauteed with 2 teaspoons of coconut oil

WOD:
1-5 rep ladder
1: deadlift 205lb & muscle ups (subbed some with bar muscle ups)
2: clean & jerk 115lb & handstand pushups
3: squat snatch 75lb & burpee w/bar jump
20:26 min - then rest 5 min -
4 rounds of
50 double unders
:25 L-sit holds
25 GHD sit ups
50 yard prowler push with 135lb
I don't know what my exact finish time was

POST WOD:
1/2 of my usual protein shake
progenex recovery protein
16oz of almond milk
1.5 tbsp of almond butter
1/2 banana

Lunch:
Wahoos
Double of order of bonzi veggies with an order of steak and an order of cajon fish! Yum!!
1 12oz beer Kona Brew co forget what it's called but super yummy!

Rowed 1000m

Dinner:
7.5oz of pork chop no bone cooked in coconut milk with seasonings
1 teaspoon of coconut oil probably had about 1/4 cup of coconut milk with the pork once I ate it
huge romaine salad with 1 tomato, 3 mushrooms, 2 tbsp of yellow onion, 2 tbsp of EVOO and 1 tbsp of balsamic vinegar.

Day 1 of my nutrition blog

So after the last 60 day nutrition challenge I made it through!! I took a couple of weeks off and now it's time to start journaling everything I eat again to make sure I stay on track with my paleo/primal eating, staying lean and keeping up with my training!! Not sure if I'm doing the individual NLI in September but I am doing OC Throwdown in Jan 2012 so lots of work to do!!

Today I woke up at 4am!! WTF??!! How do you people do it on a regular everyday basis??!! It wasn't bad after my first cup of coffee and a shower! Had a lot of fun training my 6 & 7am class!! Thank you OCC clients for your warm welcome and smiles so early in the morning!

Breakfast:
My usual coffee french pressed with heavy cream and stevia!
Egg white scramble at a nice cafe in Costa Mesa. Egg whites, spinach, tomato, mushrooms, bacon and ham! It was super yummy!! I had 1 piece of squaw bread with a little butter.

Snack:
1/4 avocado

Lunch:
1/2 protein shake
1 serving of progenex recovery chocolate protein mix
16 oz almond milk
1.5 tbsp almond butter
1/2 banana
1 scoop of amazing greens superfood

WOD:
Split Jerk
3,3,3,1,1,1,
105, 115,125, 135 fail, 135 fail, 135 fail :-(
then
4 Rounds for time
30 double unders
20 KB swings 35lb
10 burpees
6:46

Dinner:
Esthers
Steak fajitas w/side salad
2 tbsp of sour cream, 3 tbsp guacamole, 2 tbsp of ranch
5 chips
2 shots of patron :-) It was shaken poured over ice don't know if I actually finished 2 shots but I'm putting it down.

Recipe and Quote of the Day!

Paleo Pork Chops!

12 oz Pork Cutlet - beaten flat
1/3 Cup Pecan Pieces 
1 egg 
1 clove (2 tsp) garlic minced
Sea Salt/Pepper/ whatever
2 Tbsp Coconut Oil 
¼ Cup finely chopped chives or green onions.



Directions:
Combine chives (or green onions), pecan pieces, and garlic and chop it up real fine. Whip the egg in a bowl, dip the pork in, then coat with the pecan mixture. Coat pan with coconut oil and start pan frying the pork now (assuming the chops are beaten flat - otherwise it's gonna be longer). You should be done in 'bout 5 minutes with everything.

Quote of the Day!

"Don't let your victories go to your head, or your failures go to your heart."

Recipe and Quote of the Day!

Coconut Lime Seared Salmon

4 fillets fresh or frozen (defrosted) wild caught Alaskan salmon with skin
lemon juice
squeeze lime juice
sea salt and pepper
4 T. organic virgin coconut oil for frying

Seasonings:
sprinkle dill and lemon seasoning

Coconut Lime Sauce:1 can organic coconut milk
1/3 c. lime juice
peel of fresh lime, grated for zest
handful organic shredded coconut (extra for garnish)

Prepare your coconut sauce by combining and stirring all the lime sauce ingredients in a large bowl. Once mixed, poor roughly two-thirds of the glaze and salmon in a leak proof bag and let marinate for at least 30 minutes for the flavors to meld.

Coat your grill with coconut oil. Grill the salmon for 2-3 minutes per side - I like my salmon rare-medium, depending on freshness. Once the salmon is done to your liking, remove it from the grill and drizzle over the remaining coconut lime sauce. Sprinkle the coconut flakes on top and serve hot.

Quote of the Day!

"Enjoy the little things, for one day you may look back and realize they were the big things."

Robert Brault

Heavy cream or half & half??

Most of us who follow the paleo lifestyle or do a combo of paleo and primal know that dairy is not necessarily acceptable.  It's taken me a while to limit or remove dairy from my diet but I still do indulge in borderline good sources of dairy. One in particular is heavy cream. I've contemplated giving it up and dabbled in other sources to see if it could suit me. Coconut milk is okay but doesn't taste as well with my coffee or have the same consistency. I've attempted to just drink black coffee but that doesn't do it for me either. So after playing around with half and half and heavy cream, the winner is heavy cream.

So what's the difference between heavy cream and 1/2 & 1/2?? Heavy cream is full fat cream at approximately 36% of fat, if you can buy it organic yay! Half & Half is 1/2 full milk and half cream. Half & Half is lower in fat but higher in carbs because of the milk. Depending on your insulin response and lactose response half & half can have a negative response in your body versus heavy cream.  Robb Wolf and Mark Sisson use heavy cream in their morning coffee so why not me??!!  The primary reasons why I use heavy cream vs. half & half is because I need the fat in my diet in the morning and if I am going to have some carbs I know that milk's response to my body causes a higher insulin response then will some veggies I mix with my eggs in the morning.  I used to be to be a flavored creamer junkie but now I can't even stomach them. Heavy cream is rich makes my coffee taste amazing and doesn't have any added oils or fake sugars! No insulin response for me! Just pure caffeine!

Now lets talk sugar alternatives!!! Splenda, Sweet-n-low, Equal are all bad for you we know this!! I've actually done a science project for school to see how sugar, splenda, sweet-n-low, equal and stevia react in your body. How you do this is add yeast, water and the sugar to see how much CO2 is created, this basically shows how the sugar spikes in your body. (If you really wanted, I can show you the test results) In any case, with the exception of Stevia, the sugar and sugar alternatives created almost the same amount of CO2. Basically what this says is that your sugar high responds the same way in your body. Stevia did not create CO2 which explains you don't have that sugar high response. This is why I use stevia in my coffee. After trying powder versus liquid form of stevia. Liquid by far is better, it doesn't have any after taste and is pure. Just like any changes in anything you eat or drink, you have to get used to it. But give this a try and I'm pretty sure you'll fall in love with it!

Agave nectar is not bad for you its a natural sweetener you do have some insulin spike similar to honey but it's better for you. The reason why I don't use Agave or honey is because it does spike my insulin but more because there are calories involved and I'd rather eat some fruit or veggies!

I'll admit I still enjoy a diet coke or coke zero - it's my crack, but I try to limit it only on days that I'm fasting because I need a little sugar high to get me through the 18-24hr fasting period!

Quote of the Day!

"Losing is a learning experience. It teaches you humility. It teaches you to work harder. It's also a powerful motivator."

Yogi Berra

Recipe and Quote of the Day!

I went to the fair this past weekend. Of course you have to eat some amazing food but it's also not that healthy for you. One thing I got was a bbq pulled pork sandwich. It was good so I figured I'd look up a recipe paleo friendly.

Pulled Pork Wrap

RECIPE:
Serves 4

2 lbs organic/grass fed pork loin
1 head of Bibb/Butter lettuce

PORK RUB RECIPE:

1/2 tsp dried sage
2 tsp dried thyme
1 tsp dried mustard
2 tsp paprika
1/2 tsp ground cumin
1 tbsp fresh parsley – chopped
1 tsp fresh rosemary – chopped
1 1/2 tsp salt
1 tsp ground black pepper
1/2 cup olive oil

BRAISING LIQUID:
1 quart low-sodium chicken stock
1 quart water

SLAW RECIPE:
1 cup shredded red cabbage
1 cup shredded carrot
1 cup jicama – peeled, sliced, cut into thin strips
1 cup red apple – cut into thin strips

VINAIGRETTE:
1/2 cup olive oil
1 tbsp wholegrain mustard
1 tsp apple cider vinegar
squeeze honey
pinch S&P

Put all vinaigrette ingredients in a small container and close the lid. Give it a good ol’ shake. Taste and adjust seasoning if needed.

DIRECTIONS:
Mix all rub ingredients together in a mixing bowl. Add pork and coat evenly massaging marinade into meat. Cover and refrigerate for at least 3 hours up to overnight.

Preheat oven to 375°F.
Remove pork from fridge 1 hour before cooking so as to let return to room temp. Place loin in an oven proof dish along with braising liquid. Cover and cook for 2 hours or until meat falls apart.
Once cooked, using 2 forks, shred the pork apart.
Mix the shredded meat into the braising liquid and hold until ready to chow. Using the inner leaves of the lettuce as cups assemble just like the photo.

Quote of the Day!

“Success is not final, failure is not fatal: it is the courage to continue that counts.”

Recipe and Quote of the Day

Going with the summer and lighter meals theme. Here's an easy recipe I like to throw together!

Easy Rosemary Chicken

2 pounds of skin on chicken pieces (I prefer thigh pieces but use whatever you like most, I say the darker the better!)

2 tablespoons coconut oil

4 rosemary sprigs

1 yellow onion, sliced into rings and halved

5-6 garlic cloves,minced

Juice from ½ a lemon

½ cup organic chicken broth

Sea salt and black pepper to taste

In a large skillet, heat the coconut oil over medium high heat. Make sure the oil is nice and hot!! Season both sides of the chicken pieces with the salt and pepper. Place the chicken into your hot pan skin side down and sear for five minutes or until the skin is golden brown. Using tongs, turn the chicken over and add on top of the chicken the garlic, onions, and rosemary sprigs. Squeeze in the lemon and pour in the chicken broth, cover and turn down to medium low heat. Cook for another 15-20 minutes or until the chicken is tender.

Serve with some spinach, broccoli or whatever veggie you prefer.

Quote of the Day!

Reality is the mirror of your thoughts. Choose well what you put in front of the mirror.