Tag Archives: Workout

‘duck liver mousse?’ ‘omg so much vitamin A!’

Posted on December 18, 2012 | 2 Comments

It is almost Wednesday and that means I get to go home to Texas for a week! I’ve been looking forward to seeing family, high school friends, and eating Tex-Mex and BBQ for months now.

Today, though, was wonderful as well. I started the day off with the usual coffee and greek yogurt bowl and then headed to Crunch to workout.

This workout killed my glutes. If you want to build a booty, do this workout 2x a week and get at least a gram of protein per pound of goal weight per day.

  • Barbell squats, 5 sets 0f 15, 95#
  • Barbell lunges, 5 sets of 15 per leg, 65#
  • 100 incline situps
  • Barbell thrusts (where you do a bridge with a barbell laying over your hips), 4 sets of 15, 115#

For lunch, I made a quick, easy and paleo…

bacon butternut squash soup

IMG_1731

Recipe: serves 1

  • 2 cups roasted butternut squash
  • 1/2 tbsp grass fed butter
  • 1 slice bacon, crispy
  • 1/2 cup chicken or veggie broth (or more if desired)
  • 1 tbsp yellow onion
  • 1 tsp garlic, crushed
  • shake of salt
  • shake of freshly ground pepper
  • optional: for protein, once the soup is prepared, feel free to throw in grass fed beef, chicken, turkey, or even eggs!
  • optional: 1-2 tbsp almond or peanut butter to top (I loved the soup with almond butter)

Directions – Combine the squash, butter, bacon, broth, onion, garlic, salt, and pepper in a blender and blend until smooth. Heat and add your protein and/or nut butter topping and enjoy!

After lunch, two my my closest friends from UC Davis came to visit and we went for a walk along the coast.

IMG_1736

nutrition biochemistry nerdz 4 lyfe.

IMG_1739

golden gate bridge

Afterwards, we went to State Bird Provisions for dinner. It is New American fusion served dim sum style, so you order lots of smaller plates. Very cool! I didn’t take any photos of dinner, but it was insanely delicious. We got

  • almond biscuits with duck liver mousse
  • hamachi spring rolls with persimmon
  • garlic bread with burrata
  • seafood salsa with avocado cream
  • glazed pork ribs with chard and togarashi (my fave!)
  • red trout with hazel and mandarin brown butter

Gah, I am salivating just rehashing the details. I should go pack. Have a wonderful  Wednesday!

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mongolian beef

Posted on October 29, 2012 | 3 Comments

Happy Monday dear readers! I hope your weekend was both relaxing and fun and that all of you on the East coast are safe! 

My weekend was packed. Between going out dancing in costume, helping a friend move, going for a lap swim (with my Olympic qualifying room mate…), and watching the Giants win the World Series, I did not sit down! Unfortunately, the state of my room and laundry piles are extremely compelling evidence to the craziness of the weekend. Usually Sundays are devoted to things like cleaning, laundry, and food prep, but I decided to go watch the Giants game at a sports bar in the Marina. I am so glad that I went. I have never seen so many strangers bond, dance, jump, and scream like that. 

The bar after the Giants won. Champagne showers… 

making new friends!

the streets post-game

I have to admit though, I am happy it is the workweek where I can sink into my schedule, work out, and eat healthy, homemade food all week. Today’s workout is going to look something like this:

Booty Building Workout

The squat pyramid

  • 5 squats, 95#
  • 5 squats, 105#
  • 5 squats, 115#
  • 5 squats, 125#
  • 5 squats, 135#
  • to (almost) failure, 155#
  • to (almost) failure, 145# then 135#, then 125#, then 115#, then 105#, then 95#

3 sets of 8-12 at a challenging weight

  • lat pull downs
  • walking lunges holding DB in each hand
  • rows
  • incline sit ups

The recipe for today is not completely paleo but is far healthier than your typical takeout version of Mongolian beef, which is usually loaded with sugar!

Healthier Mongolian Beef

Recipe: Serves  2 – HIGH PROTEIN, DAIRY FREE, LOW SUGAR

adapted from very culinary
  • 1 tsp coconut oil
  • 1/4 teaspoon ginger, minced
  • 1/2 tablespoon garlic, chopped
  • 1/4 cup soy sauce
  • 1/4 cup water
  • 1/3 cup NuNaturals Baking Blend Stevia
  • 1/2 tsp molasses
  • 1 tbsp coconut oil
  • 1/2-2/3 lb flank steak
  • 2 tbsp white whole wheat flour (or tapioca or potato starch)
  • 1 green onion

Directions – For the sauce, heat 1 tsp of coconut oil in a sauce pan over medium low heat. Add the fresh ginger and garlic to the pan, quickly followed by the soy sauce and water. Add the baking stevia (or sugar) to the sauce and raise the heat to medium and boil for 2-3 minutes, until the sauce is thicker. Remove the pan from heat.

Slice the steak into bite size pieces. Lightly dust the pieces of steak with the flour or starch. Let sit for 5-10 minutes so the starch sticks. During that time, heat up 1 tbsp of coconut oil in a pan on medium-high heat, until hot but not smoking. Add the beef to the oil and saute for just about two minutes or until the beef is darkened on the edges. Remove the beef and place on a clean towel. Put the pan with the sauce back on the medium heat and put the meat back into the pan to simmer for 1 minute. Add the green onions.

Serve the beef with steamed broccoli and your choice of carbohydrate (like soba noodles, quinoa, rice, potatoes, or more broccoli!). Use the extra sauce for the veggies, etc.

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killer bacon broccoli salad.

Posted on October 23, 2012 | 11 Comments

Hello everyone!

I seem to have a penchant for obnoxiously long domain names, as I have purchased TheInformedHealthNut.com as the new home for this blog! However, I have NO clue (and NO time) to transfer the blog to the new domain, so I need someone to help me out. If you want to be hired for the job, just send me an email! It is probably really easy…. but I wouldn’t know.

So much has happened in the last month, I can’t even fathom it. I have now been working in the doctor office for almost two months and have really been enjoying it. Although, I definitely need to go work attire shopping. But with what time?!

Those work flats are not happening anymore, though. I was beginning to experience some foot pain (eek!), so I went to see a new orthopedic doctor here in the city. We determined that it was walking around the city in my work flats and lugging my laptop that was causing the pain. Thus, tennis shoes are now being worn with my work outfits when in public. So fashionable..

Speaking of work clothes, I now get to get paid to wear spandex and knee socks to work! Last night was my first shift at Crunch Fitness on New Montgomery. I will be working there part time as a personal trainer. The vibe is awesome. It is not too frou frou like some gyms in the city, but it is still a nice facility and very high energy. People go there to work out and make changes, not merely see and be seen. I am excited to fill up my schedule with clients and work with them on their fitness and nutrition! If you live in the Bay Area, come see me for a free hour evaluation and work out! One of the trainers asked me to give him a CrossFit style workout for him last night between clients, so I put him through this wretched little number:

5 Rounds For Time

  • 22 wall balls, 20# ball
  • 30 dumbbell snatches (15 per hand), 50# DB
  • 22 box jumps, 24 inches

As far as San Fran living, I have been doing as much as possible. My logic is that if I am going to pay enough in rent to sustain a family of 4 in the Midwest, than I better live the life of four people each month. Activities have included:

attending my first Giant’s game (going to the World Series!!!!) and watching the Blue Angels fly overhead

 Hardly Strictly bluegrass festival

hiking to the beach + exploring the Mission and most of the other ‘hoods

going to the flea market with Natalie + exploring several food and cultural festivals

I have surely bored you all to tears with all my talk of stress fractures, so I am going to sum this up as quickly as possible. At the beginning of October, I got the OK to lifting weights again. Have been loving it. Started to get a bit of foot pain, but not during workouts. Saw a doc and figured it out. Am currently lifting and being cautious. Get to add in some running in November. Get to add in CrossFit style workouts/ lifts in December. Done.

Endurance Focused Lifting Workout

5 sets of:

  • 20 backsquats, 95#
  • 12 military presses, 45#

4 sets of: 

  • 20 deadlifts, 115#
  • 15 lateral DB raises, 10#

Between my two jobs, I now work from 10:3o am to 9 pm with a break to work out in there. Thus, I have to bring both my lunch and dinner with me each day. This is going to make recipe posts more difficult, but hopefully it will be a great way to learn how to make portable meals that are suitable for work  that are actually tasty and healthy. Expect that in the near future! A recent fave…

Addictive Bacon Broccoli Salad

Recipe: Serves 2 as a side

  • 3 cups raw broccoli, chopped
  • 2-3 slices of bacon
  • 3 tbsp sweet onion, finely diced
  • 3 tbsp light mayo
  • 1 tbsp greek yogurt
  • 1 tbsp honey
  • 2 tsp apple cider vinegar
  • 2 tbsp raisins
  • salt, to taste

Directions – Cook the bacon in the microwave for 2 or 3 minutes, until very crispy. Lay on a paper towel to drain. Once cooled, crumble into bits. Combine the broccoli, bacon bits, diced onion, mayo, Greek yogurt, honey, apple cider vinegar, raisins, and salt in a bowl. Mix well. Taste and adjust to personal preference. Enjoy!

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What I Ate Wednesday: Moving edition!

Posted on August 28, 2012 | 19 Comments

Moving time always brings about my most creative, disgusting, and occasionally accidental-genius meals, so this

is all about using up the random ingredients in the fridge. Breakfast has been a desperate attempt to finish up all my various protein powders. I didn’t realize I was such a whey protein ho?…

protein waffles topped with coconut butter, almond butter, brasil nut butter, and suga free maple syrup!

After breakfast, I read for a while, packed more, and then hit the gym. Since studying for my personal training certification, I have realized that I need to change up my lifting workouts! I always was aiming for high weight, low reps in order to get stronger and build more muscle, but now I am understanding the importance of having days that are aimed at muscular endurance. It was so much fun to do something new(ish) at the gym!

Foot Injury Friendly Lifting Workout 

If possible, do each pair of exercises by alternating sets. AKA, do a set of 15 reps of one exercise, then a set of 15 reps of the other exercise, and repeat 5 times. Pick a weight that you can complete the full 15 reps. 

  • Bench press and Leg extension machine
  • Lat pull down and Hamstring flexion machine (where you are on your stomach and pull your feet back) 
  • Back extensions holding weight plate and tricep raises holding weight plate

After that workout I was ready for lunch! Lindsay inspired me a while ago to use broccoli slaw mixed with canned tuna, greek yogurt, and spices to make a healthy salad. This has turned into a go to meal that is easy, quick, healthy, and satisfying both physically and mentally. The possibilities are endless!

The Go-To Lunch Salad

Recipe: Serves 1 – high protein, low carb, grain free

  • the protein: canned tuna or sardines or salmon
  • the sauce: 1 tbsp mayo + 1/2 cup greek yogurt
  • the veggies: my favorite is broccoli slaw + chopped red bell pepper + diced onion. or any salad greens, sprouts, shaved carrots, tomatoes, etc.
  • the spices: my favorite combo is curry powder, salt, pepper, raisins, and a splash of red wine vinegar and worchesire sauce. or mustard, honey, and a dash of red wine vinegar with slivered almonds. or lemon juice, lemon pepper, honey, a pinch of cumin, and a dash of white wine vinegar.

Dinner was left over chicken breast and roasted sweet potato with the a green bean salad on the side. I had this recipe pinned for months now and realized it was the perfect opportunity to use up the rest of my blue cheese and make a dent in my walnut oil and walnut stash. I was not expecting it to be fabulous – but it was. So much so that I immediately made another batch for tomorrow!

green bean salad with walnut oil, black walnuts, and blue cheese

Recipe: Serves 2

slightly adapted from cooking spree

  • 1 bag of green beans
  • 1 1/2 tbsp walnut oil
  • 1/4 cup black walnuts, chopped
  • handful of blue cheese, crumbled
  • salt, to taste

Directions – Her directions are totally different than mine and will probably yield tastier beans, but I wanted to make this quickly. Add the beans to a large bowl with a drizzle of water, cover, and microwave until softened, about 3 minutes. Drain the water. Add the oil, salt, and blue cheese and toss so that the beans are evenly covered. Sprinkle with the chopped walnuts and enjoy!

And we mustn’t forget dessert….

Peanut.

butter.

bacon.

cookies.

Clearly, I can’t contain my excitement.

Recipe to come… ;)

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[gluten free] zucchini banana walnut chocolate chip bread

Posted on August 27, 2012 | 8 Comments

Good news! I found an apartment that I adore in San Francisco. It is located near the upper heart of the city, in exactly the area that I was hoping for. It’s an easy bus ride to my internship, and right in the middle of all the various hoods for good shopping, food, and going out. And the best part? My new room mates seem like the kind of girls I can really be friends with! I have heard (and experienced) a million Craigslist nightmare stories, but I don’t think this will be one. Fingers crossed! I move Thursday, so until then I will be cleaning and seeing as many people as I can. The food that will be consumed is sure to be bizarre – everyone just loves the task of finishing up all the random items in the freezer and cabinets. Should make for an awesome What I Ate Wednesday ;) . If I have internet that is…  my previous roommate shut off the internet without warning, so I’m sitting in my favorite coffee shop at the moment. I used to go nuts for their banana nut bread. My obsession progressed to the point that I would call to find out e x a c t l y when it would be out of the oven and I would plan my coffee shop studying around that time. That is, until I finally mastered making it myself. Except my version is gluten free and healthier, but just as delicious and comforting – promise!

[gluten free] zucchini banana walnut chocolate chip bread

Recipe: Makes 10 servings – Gluten free, sugar free (optional)

Wet ingredients

  • 1 cup zuchinni, grated
  • 2 eggs
  • 2 ripe bananas
  • 4 tbsp butter
  • 3/4 cup sugar or NuNaturals Baking Blend
  • 1 tbsp molasses

Dry ingredients

  • 1   cups oat flour
  • ¼ cup coconut flour
  • ¼ cup ground flax
  • 1 tsp baking soda
  • 1 tsp ground cinnamon
  • 1/2 tsp salt
  • 1/4 tsp nutmeg
  • 1/3 – 1/2 cup chocolate chips (depends on your taste)
  • 1/2 – 3/4 cup walnuts (depends on your taste)

Directions – Preheat the oven to 350. Grate the zucchini and lay on a clean dish towel. Place another dish towel on top and press the water from the zucchini. Add all of the wet ingredients to a bowl and mix well. In another bowl, combine all of the dry ingredients, except the chocolate chips and walnuts. Pour the wet overt the dry and lightly mix with a spatula until combined. Fold in the chocolate chips and walnuts. Bake for 60 minutes, or until the top is lightly browned and it passes the tooth pick test.

 

Benefits

Flax * high in B vitamins, magnesium, and f-f-f-fiber! It has more omega 3 fatty acids and antioxidants than any grain!

Walnuts * a good source of 0mega 3 fatty acids. Walnuts have been found to decrease LDL cholesterol, decrease inflammation, improve endothelial cell function, and decrease risk of excessive blood clotting, all of which decrease heart disease risk. They may also help reduce metabolic syndrome symptoms and decrease tummy fat. They are rich in antioxidants and may help protect against some cancers.

Bananas * High in potassium which helps the body eliminate excess salt and water (good for bloating)! Also help prevent muscular cramps and improve blood circulation. Bananas are high in zinc, which is key for healthy hair. They have also been linked to the prevention of stomach ulcers because they protect the stomach mucous layer. They are high in vitamins C and A, and phosphorus (which helps improve memory).

Cinnamon * High in antioxidants and also aids in controlling blood sugar levels. Why does blood sugar matter? Spikes in blood sugar are bad for your health because they cause your body to increase insulin production. Insulin, among many other things, tells your body to store fat. Therefore, eating a sugary/high-in-simple-carbohydrate meal = blood sugar spike = insulin spike = store fat. Even worse, years of insulin spikes can lead to insulin resistance, which can then lead to diabetes.

Also!

I still have 5 more weeks before I can get back into lifting and Crossfit, but I did go to UCD Crossfit yesterday for a goodbye workout. Jonji and the guys changed up the workout so I could participate and it was hard. It felt good to get my heart rate up like that again!

Foot Injury-Friendly Crossfit WOD

  • 2000m rowing warmup

4 Minute Tabatas: 20 seconds work, 10 seconds rest, 8x. Do 4 minutes of the tabata pushups, take a 1 minute rest, then 4 minutes of the tabata situps, 1 minute rest, etc.. 

  • Pushups
  • GHD situps
  • Ring rows
  • Back/hip extensions

Injury or not, I think you should give this one a try. Have a lovely Monday!! 

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coconut water pong and the invention of dub step.

Posted on July 31, 2012 | 11 Comments

Hey WholeWheatOrBusters! Let’s be real here, I need to change the name of this blog. And buy my own domain. Wheat is now a foreign object in my diet, making occasional appearances for special occasions and bizarre cravings. If anyone comes up with a name that I love… I’ll send you a care package full of edible goodies.

This weekend had it’s ups and downs. On the up side, I hung out with friends, both new and old, and went floating down a beautiful river for several hours. Some of my guy friends also created a non-drinking game that combines getting swole with beer pong and coconut water. Coconut water pong, if you will. And every time you time the other team makes a cup, you and your partner must do 8 pull ups or air squats. I did 48 pulls ups that night. Still sore.

On the down side, our house was intruded upon and they stole my house mate’s laptop as well as my wallet and ipod. Our town is so small and… cute… that Kathleen and I don’t always lock the door. Obviously, we have learned our lesson.  Everything is replaceable, except my wallet. It was my deceased father’s and meant more to me than basically anything I own. When my family passed it down to me, I knew I could keep it in a box – safe and sound – for the rest of my life. Or I could actually use it. Knowing full well that I would likely lose or damage it one day, I chose to use the wallet. Everyday it served as a physical reminder of him. However, besides the wallet, everything else is just stuff and doesn’t really mean anything. Stuff is replaceable and it doesn’t bring happiness anyway. When was the last time you bought something that brought you lasting happiness? I can’t think of a time. Also, the robber is apparently a raging alcoholic, because on his way out, he also stole my room mates handle of gin. Who does that?!?

Besides the wallet, I also had to say some hard good byes this weekend. :( It has been helpful to remember that no good bye is necessarily forever until it is t h e     t i m e.

I also got my first MRI!

I am pretty sure the inventors of dubstep drew their inspiration from being forced into the giant magnet machine a few too many times. For an hour, I could feel tingling in my feet and the blaring beat of the machine piercing through my ear plugs and headphones. Granted, the headphones were cheap and a measly donut of foam was supposed to block out the sound. I am pretty sure a major hospital can afford some nice Bose noise cancellation headphones – but whatevs, I got my dubstep on.

I am still limited in my working out (no running, jumping, olympic lifting), but have gotten to add in squats and deadlifts to my regimen.

HALLELUJAH BABY JESUS HAS RISENNNNN! 

Foot Injury-Safe Workout #4

  • Bench press, 65 lbs, 3 rounds until failure
  • Military press 50 lbs, 3 rounds until failure
  • GHD Abs with 3 kg ball, 3 rounds of 12
  • Pull ups + hanging tricep dips, 3 rounds until failure
  • Sit ups + side bend abs holding 45 lb plate, 3 rounds of 12 per side
  • 1 more round of each until failure

Food wise, I am on a salad kick for lunch because it is steaming hot here. I have had this one three days in a row, which is weird. I am finally over it, but I think you should get on it. Asap.

The flavors come together in a totally unexpected and awesome way. I seriously recommend you give this one a shot. The brasil nuts and toasted coconut are optional, but they definitely take it to another level.

Tropical Summer Market Salad

Recipe: Serves 1

  • 3 cups mache
  • handful sugar snap peas, halved
  • 1/4 cup cucumber, diced
  • handful sprouts
  • 2 tsp olive oil
  • 1/2 tbsp apple cider vinegar
  • salt
  • fresh ground black pepper
  • 1 oz goat cheese
  • 2 brasil nuts, chopped
  • 1/3 cup mango, cubed
  • 1 tbsp shredded, toasted coconut

Directions – Dice the cucumber and snap the snap peas into bite size pieces. In a large bowl, add the mache, snap peas, cucumber, and sprouts. Drizzle the olive oil and apple cider vinegar over it. Sprinkle on the salt and fresh pepper. Mix. Add the goat cheese and cubed mango and toss again. Scrape onto a dish or bowl. Top with chopped basil nuts and a dash of toasted coconut. Eat with a side of protein!!!!! Enjoy.

Benefits:

Mache * has a crazy amount of vitamin folic acid (B9) for a leafy green, as well as vitamin C, and potassium! Plus its weirdly delicious. Try it!

Sprouts * has 50x the antioxidant sulfurophane contained in broccoli

Sugar Snap Peas * a tasty source of fiber for regularity, as well as a good source of  vitamin K, B6, and vitamin C. Vitamin K plays a key role in calcium absorption, along with vitamin D.

Mango * high in vitamins A, C, K, E, and potassium, magnesium, and selenium. Also contains the antioxidant beta carotene, a carotenoid! Mangoes are high in fiber due to their pectin content, which has been associated with lower cholesterol levels and reduced risk for cancer.

Brasil Nuts * is THE RICHEST source of selenium of all natural foods! Just 1-2 nuts per day contains all the daily required selenium you need, which may help prevent skin cancer. I get at least one a day!

and that was…

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Persistence and perserverance.

Posted on July 17, 2012 | 13 Comments

Gooood evening. I have so much to say, I don’t even know where to start.

I guess I will begin with the internship I alluded to a few posts ago.  I wanted to find a doctor that was familiar with the paleo diet and preferably had their own practice similar to what I would want to do. At first, I got all no’s and I-don’t-have-time’s, but it is amazing what a bit of persistence will do. You have to show people that you really care about what they are doing and demonstrate your skill set in some way. The doctor I will be working with is located in San Francisco, which means I will need to move there in September!! I am so excited. Hopefully I will have my NASM personal training certification done by then so I can personal train on the side. Without saying too much (since I don’t know what would constitute too much at this point), I will be teaching his patients how to use a technology to track various aspects of their life. The data will come from an assortment of gadgets, one being the BodyMedia. The BodyMedia is the armband I was wearing in the photo in my last post and it measures your heart rate, steps, calorie burn, etc. The other aspect of the job is to encourage patients to keep using the gadgets and software, as it can be a bit of a pain. I have been wearing the BodyMedia as well as the other devices so that I can get a feel for what I am supposed to be coaching and encouraging people to do.

At first, I was bummed about wearing the BodyMedia because it arrived right when I injured my foot. It would have been so cool to see the calorie burn and activity level when I was doing my crazy CrossFit workouts and two-a-day’s. However, it turns out that wearing the BodyMedia when I am extremely inactive has been eye opening.

On a day where I did not work out and was seated or supine about 95% of the day:

1739 calories is pretty good for a small female sitting all day long. The blue spikes are calories burned per minute, which increases as my heart rate increases. This information made me think that I may not have been fueling enough when I was super active. I had this issue when I was on the triathlon team at UCSB and I do not want to suffer those consequences again.

On a day where I did one of my 30 minute injury-safe workouts. Keep in mind, I do as little walking/moving as possible!

Again, 2,000 calories for being basically immobile plus a 30 minute limited-ability workout is not bad!

Once I am back on my feet, I cannot wait to show you guys the data from CrossFit workouts versus lifting versus cardio. My guess is that after high intensity (but short) workouts like CrossFit and HIIT, there will be an increase calorie burn for the rest of the day. With long, steady state cardio, I imagine there will be a greater calorie burn during the workout but less calories for the day total. Why? Because long, steady cardio does not increase your fat and calorie burn after your workout – but high intensity (AKA sprints, weight lifting, CrossFit) does!

The workout I did today burrnnneedddd! Instead of rotating through a bunch of body parts to avoid fatigue, I wanted to really stimulate those muscles and stay on them for long periods of time. I used this tabata timer, set to 50 seconds work, 10 seconds rest, 30 rounds.

Injury Friendly Workout # 3

  • 10 minutes of abs
  • 1 minute V-ups
  • 1 minute bicycles
  • 1 minute cross toe-touches
  • 1 minute sit ups
  • 1 minute leg raises
  • repeat
  • 10 minutes of booty
  • 2 minutes donkey kick back, left leg
  • 2 minutes donkey kick back, right leg
  • 2 minutes fire hydrant kicks, left leg
  • 2 minutes fire hydrant kicks, right leg
  • 1 minute donkey kick back, left leg
  • 1 minute donkey kick back, right leg
  • 10 minutes of chest and triceps
  • 1 minute push ups
  • 1 minute tricep dips
  • 1 minute of ab or booty work
  • repeat 3x + 1 more minute of whatever you feel like

On the recovery front, my foot is still being lame (ha…) but I have definitely continued to work through my goals list. I have been slow to start cooking more “real” meals again, but I’m getting there!

Breakfasts have been paleo waffles and protein pancakes.

The  lunch recipe I have for y’all today is so easy it’s not even a recipe, but it never fails to be delicious. It packs 40 grams of protein and can be as few as 400 calories or as many as you want, simply adjust the avocado and other fats to your needs.

Mini Paleo BLTs

fresh. saliva inducing. filling.

Recipe: Serves 1

  • 4 butter or Romaine lettuce leaves, washed
  • 1 tbsp paleo or regular mayo
  • slather of your favorite mustard
  • handful of baby tomatoes, sliced in half
  • 4+ slices of roasted turkey (nitrate free)
  • 2 slices of crispy bacon, split in halves (nitrate free)
  • red onion, thinly sliced
  • 1/4 of an avocado, sliced

Directions – Lay the lettuce on a large plate. Add a smear of mayo and mustard. Top each leaf with a slice of turkey. Arrange the tomatoes, bacon, avocado, and onion on each turkey slice. Add salt. Enjoy!

Best enjoyed eaten like a taco:

make this. you don’t have an excuse not to.

Dinners have been inspired by other blogs, but I will save those for my next post!

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when genius strikes

Posted on May 19, 2012 | 11 Comments

Hey y’all! I don’t usually do mini-posts, but I just ate something so epic that I feel the need to tell you. NOW.

So, I just made a batch of paleo waffles for the upcoming week. While I was preparing the batter, a strong, strong bacon craving hit. Instead of reaching for the coconut oil, I reached for the bacon grease. And I drizzled in a bit of maple syrup. These waffles are now

Maple Bacon Paleo Waffles.

I am going back to the original post to add in the modifications for if you want your waffles to be maple bacon flavored. And yes, it still goes EXTREMELY well with almond and peanut butter. Bonus points for adding in crumbled bacon bits.

Also! Yesterday I was in a major funk all day until I finally got my butt to the gym. Sometimes you have the greatest workouts when you least expect it. If you are in the mood for something that is difficult, more cardio-oriented, but still incorporates strength – go for this one.

CrossFit Inspired Circuit

4 rounds:

  • Row 500 m
  • 8 dumbbell snatches per arm, 32.5#
  • 12 sit ups
  • Run 400 m, 6:45 minute mile pace (or whatever is decently challenging for you)
  • 8 burpees with pushup

Bonus! I think I made up this move so I doubt anyone will try it, but if you know the components of it separately then go for it!

3 rounds:

  • 8 squat clean-ass to ground-thrusters, 45# barbell with 5# added
  • 6 oblique pulls w/ 45# weight plate, per side (where you are standing and holding the weight plate in left hand and lean left so the weight goes down your leg and then bring yourself upright)

Have a wonderful Saturday!

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“What I Ate” Wednesday…

Posted on April 10, 2012 | 10 Comments

I haven’t done a

in a while, so I thought I would!

Obviously, the day started out with a high protein, whole wheat Belgian waffle. I was feeling frisky and couldn’t decide which fat to smother it in, so I just put ‘em all on there. Half was smothered in coconut butter, a quarter in peanut butter, and a quarter in cake batter cashew butter.

After breakfast, I went to the ARC and had a particularly de-stressing lifting session and followed that up with a small protein shake of just 1/2 scoop of TBC cinnamon bun whey protein mixed with vanilla almond milk.

Current Favorite Lifting Workout 

  • Back squats, 155 lbs – 3 sets of 6 or failure
  • Deadlifts, 155 lbs – 3 sets of 6
  • Pull ups, bodyweight – 3 sets until failure
  • Tricep dips, bodyweight – 3 sets until failure
  • Butt (kick back) machine, 190 lbs – 3 sets of 6 per cheek
  • Lat pull downs, 85 lbs – 3 sets of 6
  • Hamstring curl machine, 70 lbs – 3 sets of 8
  • Abs + pushups

Then, I went to biology lab and was bored outta my gourd for 2 hours. I raced home to make lunch and was so hungry I just kinda winged it. Usually that turns into an epic fail, but this

curry & coconut oil fried chicken and root vegetables

hit the spot.

Recipe: Serves 1

  • ~3/4 cup sweet potato, cubed
  • 1 cup butternut squash, cubed
  • 5 oz chicken, chopped
  • 1 1/2 tbsp coconut oil
  • handful snap peas
  • yellow curry powder
  • dash cayenne pepper
  • handful shredded coconut
  • salt

Directions – Add 1 tbsp of the coconut oil to a pan on medium high heat on the stovetop. Fry the potatoes and squash until slightly soft. Add the other 1/2 tbsp of coconut oil as well as the chicken and snap peas. Sprinkle the spices liberally over everything. Stir fry until the potatoes are crisp and the squash and chicken are cooked through. Garnish with shredded coconut. Enjoy!!

Then,  I ran to the grocery store, snacked on an apple + black walnuts, and studied some.

For dinner, I was craving sweet potatoes again and wanted to try a cuisine from a country I had never been before.

Peru! 

Lomo Saltdado

Recipe: Makes 2 servings

adapted from A Cozy Kitchen

  • 1 sweet potato, cubed
  • 2 tbsp garlic olive oil
  • ~2/3 lb sirloin steak, sliced
  • 1 small red onion, diced
  • 2 handfuls cherry tomatoes
  • 1 serrano pepper, de-seeded and minced
  • 2 garlic cloves, minced
  • 1/2 tbsp cumin
  • 2 tbsp ketchup
  • 1/2 tbsp soy sauce
  • fresh parsley, minced
  • salt & pepper to taste
Directions –  Heat 2 tablespoons of garlic olive oil in a large skillet over medium-high heat. While the oil is heating up, sprinkle a liberal amount of salt and pepper over the strips of meat. Fry the potatoes in the oil until slightly soft. Add the meat and cook on first side for 1-2 minutes, until slightly browned. Flip and cook on opposite side for an additional 30 seconds. Remove the meat from the pan and set aside. Add in the onions and tomatoes. Cook until slightly translucent, 2-3 minutes. Throw in the diced pepper, garlic, cumin, ketchup and soy sauce. Cook mixture for an additional 2-3 minutes. Salt to taste. Add in the cooked beef strips and garnish with minced Italian parsley.

After dinner, I went to a DG meeting and got some ice crame with a couple friends. As we were leaving the shop, one of them accidently smashed her boyfriends car into the car next to her in the parking lot :( . It was understandable though, the parking spots were really strange. Instead of being rectangles in parallel to one another, they were diagonal and deceivingly long… But she left a note with all of her information and its all being sorted out!

Question: Do y’all ever make traditional recipes from countries you want to travel to?? Have a lovely Wednesday!

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quick hello: 2 tabata workouts

Posted on March 29, 2012 | 7 Comments

Hey y’all! 

Since being home, Kelly and I have been working out in the gym and have gotten a bit creative with what is available. I made up a tabata workout (aka WORK for this many seconds, rest for this many) this morning that kicked my behind. All you gotta do is use a timer and try your best!

Tabata #1

Work for 45 seconds, rest for 10 seconds

Rowing machine

Tricep dips

Lateral ski jumps

V ups

Squat jumps

Crossover abs (touch your left foot with right hand and vv)

Leg raise (1st and 3rd cycle left butt cheek, 2nd and 4th right butt cheek)

4 cycles, totaling 25 minutes

 

And another one!

Tabata #2

Work for 45 seconds, rest 10 seconds

Jump squats, with 10 lb dumbell

Headstand pushups (with box if needed)

V ups

Pull ups

Crossover abs

4 cycles, totaling 20 minutes

Enjoy!  

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