Front squat and beef

Today started off great! PR'd my 2 rep front squat by 10 lbs. super proud of this after being away from CFCC for 2 weeks and last week was really rough. Plus I really struggle with squats due to mobility issues. Day continued with breakfast with a friend then getting finger printed. If I ever want to commit a crime I will use my pinky fingers because they don't scan a print. The guy had to override the system to process these. This isn't the first time either. The pinky burglar haha! Who wants to rob a bank?

I quickly threw together mixed greens and shredded beef I concocted in the crockpot yesterday. I added some red peppers for color and a little sweetness. Oh and this is the first day of another BCCC for me. I'm starting a bit early but I have some serious goals to attend to.

For the shredded beef, I seared a 4 lb beef roast that was generously (for me) sprinkler with pepper and salt. Then placed seared meet in crockpot. I added garlic powder, oregano, and rosemary along with 1/4 cup of water. Cooked on low for 8 hours. Shredded this and added it back into the broth it made with some Dijon mustard. You could leave this out if you don't want added sugar.

Finished my day with some croga to get my hips ready for tomorrow. Now for some hot tea and sleep!

Stupid Easy Paleo Recipes

So those of you who know me know that I can cook up so pretty elaborate meals and like to experiment in the kitchen. But sometimes I'm lazy busy or feeling uninspired so I have a couple of go to easy meals…stupid easy at that.  Here are just a couple:

1.  Chicken Fajitas: slice up chicken breast and sprinkle with some Mexican season.  Here is a good site that has a Mexican seasoning mix I have use before Spice Hunter.  Just make sure your spice mix doesn't have sugar and I like salt free ones so I can control the salt. Oh and I didn't add salt since I'm not a big salt person but feel free to add as needed. In a pan add a dab of coconut oil, add sliced onions and peppers and sauté until soft. You can even sprinkle this with seasoning. Remove and then add in chicken up cooked.  Using butter lettuce, romaine, or any other lettuce that works as a cup/shell place chicken and onions and peppers.  If you have it make some guacamole or salsa.

2.  Chicken thighs in a crock-pot. So I’m still getting used to a crock-pot and bought some boneless, skinless thighs. For me the only way to eat them is to cook them long and slow.  I quickly made this up on a whim the other night and they came out amazing.  Package of thighs (mine had 6). Place in bottom of crock-pot. Sprinkle with salt, cumin, chili powder, garlic, cinnamon, and rosemary.  Place sliced red peppers and onions. I added a ¼ cup of water but I don’t think that was even needed because it made its own juice. Cook on low for 6 hours.  Then I shredded the meat and enjoy!

3. Need something crunchy?? Then make some Kale chips.  Great for moving watching instead of popcorn or along side of a meal. 400 degree oven, line baking sheet with parchment (for easy clean up). Tear or chop kale leaves - no stems. I melted coconut oil but you could use butter or olive oil and drizzle over kale. Sprinkle with sea salt and chili powder and mix together. Spread a thin layer on pan. Cook until they have crisped. Mixing them halfway through cooking is helpful.

4.  Don’t have time to cook in the morning then make some egg muffins the day or night before.  Preheat oven to 400 degrees.  Grease muffin tin with melted coconut oil or use muffin liners. 8 eggs scrambled. ½ onion, ½-1 cup broc chopped or just florets, ½ c peppers (I use red and green).  Spoon veg mix until ½ up sides of muffin cup then add egg mixture to the top.  Cook for 15-20 minutes until done.  Can be refrigerated for the week. And get creative with different veg and spice mixes.

5. Cauliflower mash. Here’s my simple version.  Roasted garlic to be posted later. Take a head of cauliflower. Trim the leaves off and discard.  Cut the rest up or just break the little heads off. Add to pot with salt and enough water to steam and cover.  Boil until soft.  I’m lazy so I only add enough water to keep the cauliflower from burning so I don’t have to strain it.  With a hand blender, blend until smooth. 

6.  Grill steak, roast or microwave a sweet potato add a small salad or kale chips. Duh so easy and 100% paleo!

7.  Roasted shrimp. So easy and LOTS of protein in them.  2 pounds (12 to 15-count) shrimp, 1 tablespoon olive oil, 1/2 teaspoon kosher salt, 1/2 teaspoon freshly ground black pepper (or sprinkle some red pepper flakes for spice), Or I have done this with sprinkling fresh herbs. 400 degrees.  Peel and devein the shrimp, leaving the tails on. Place them on a sheet pan with the olive oil, salt, and pepper in 1 layer. Roast for 8 to10 minutes, just until pink and firm and cooked through.

I will keep more recipes coming as I make them.  Look back to older posts for recipes with photos.  YEAH FOOD PORN!

Paleo is not expensive

Especially if you look at the positive effects it has on your health. I have friends who definitely experience leaky gut who don't believe its due to all the processed junk and bread they eat. And what they aren't losing weight .. SHOCKER!

So this morning I was reading a blog and people had commented that they can't afford to go Paleo. I mean the thought has crossed my mind when broke to go out and buy $1 package of pasta but then it would wreak havoc on my gut and I would look bloated instantly. So instead the hoarder in me turns to her freezer which still has meat from my first cow share and other chicken and fish I buy when it's on sale.  At least I hoard meat not garbage or cats like those on that show I've heard about.

So I may not be able to tell you exactly how much I spend at the market each week because I do have a stock in my freezer and a well stocked pantry of spices, herbs, coconut oil, etc. I can tell you I went to Produce Junction today and spent $9.50 on the following:

Huge bag of sweet potatoes, 2 heads of butter lettuce, 3 cucumbers, 2 containers of baby spinach, bag of yellow onions, and huge bag of kale.

The greens will last me over a week and the onions maybe 2 weeks since I love onions.  Actually, that amount seems more than I usually spend....hmm.

Other ways to save while going Paleo.

Buy whats on sale.  I still check the ads to see if butter or eggs are on sale.  I don't always buy grassfed because I am broke but I think it works for me.  I also buy dried herbs and spices on sale along with some canned items. WholeFoods always has an item on special sale on Friday so hit that up.

Split/share items with friends. The cow share worked out really well for me.  I also have shared produce from the market when I buy in bulk and want a variety. 

Go to farmer's markets. You can buy fresh and fairly cheaply. I count Produce Junction as one of these places as the items are super fresh and last longer then when I go to a supermarket.

Roasted chicken. Ok this might not fit here but I love buying a whole roasted chicken. Normally super cheap and already cooked.  You can't make it that cheap in your own oven. Plus you save the bones to make stock!

Buy in season. This is just basic common sense. And if you really want to treat yourself and you have the extra cash then buy those strawberries in Dec.  I also freeze blueberries when they are in season so I can have them in the winter.

Grow a garden. If you can. I grow some herbs on my windowsill.  I also garden at my mom's in the summer on her porch (I miss having a real garden). I make a variety of nut and cheese free pesto at the end of summer and freeze in ice cubes to use the rest of the year.  Also, during the winter I hit up Produce Junction and buy fresh herbs that are like a $1 a bunch.

Only buy what you will use. I say this about produce; meat you can always freeze but maybe not fish. Yes the food hoarder has wasted greens before but I am getting better at not buying so much.  If I run out, I just go without until I can get to the store.

Lastly, search around online and look for cheap meals to make.  Adding or changing up spices to a dish can make a huge difference.  Also, read up on some thoughts from Robb Wolf.

Springtime addiction salad

So anyone who knows me well knows my obsession with this salad at Couch Tomato Café.  I even refer to it as crack salad (really dubbed the food pyramid salad) because it is addictive and I have cravings for it.  It could be their amazing dressing or the sugared pecans.  But my eating habits and budget can’t allow for it all the time so I created my own with a couple of twists.

 

Before giving you the recipe let me tell you about Mâche Rosettes. Mâche is a cute little salad green that I stumbled upon at Whole Foods 2 years ago.  It’s a milder lettuce, maybe even a bit nutty in taste. It has a cool texture because its like sprigs of lettuce together and looks fun to eat. Plus it’s the right size to eat without having to do any work. Definitely go out and try it.

“crack” food pyramid salad

Mâche Rosettes

Sliced ripe strawberries

Thinly half moon sliced cucumber (some may want to peel this first)

Pecan pieces or whatever nut you want (non-sugared & just a few because I wanted to but you could leave this out)

Roasted chicken or just made hard boil egg (I like the egg still kinda warm and gooey) or any other protein

2 types of dressing ideas:           

fresh squeezed lemon juice, salt and Tony’s EVOO

Balsamic, EVOO, and with a touch of honey mustard whisked together

Then enjoy!! And yes you too may become addicted to salad :)

Moving energy

So some of you might know that I'm making changes to create a better and balance lifestyle.  Since right now I can't move, I moved my apartment around a bit and created a cozy sitting area.  After a day of cleaning and moving furniture, I am happy with results. Sadie is starting to adjust to the change slowly.  Here is a look into my living space:

Still need to get covers for those pillows but I am happy that everything fits nicely and I now have space for both my bikes.  My hopes are that this will give me some new energy and focus in my apartment to do work in - like writing this here blog post. 

I was glad that last time I made lamb burgers I made double so I had a quick meal after going to CFCC.  I wrapped it in butter lettuce with a little roasted red pepper along with a side salad.  

This was a delicious dinner after doing one of my favorite things at CFCC: Turkish Get Ups.  I did the wod  (15 Turkish Get Ups (1 pood – alternate arms as needed), Short Loop Run) Rx'd.  Finished 2 rounds and 5 get ups.  I'm happy with that and thanks to Erin I have a photo memory of it.

What changes are you going to make today to create better energy?

Water

Water is something I don't drink enough of in the winter months.  During my first challenge Erin told me about putting a cinnamon stick in my water.  I know it sounds odd...may look odd but is delicious. 

So I got to thinking what can I add to my water without adding sugar.  I had some fresh mint left over so I muddled that in a glass then added water.  Came out with a hint of mint and looked amazing.

After a trip to Whole Foods and buying some strawberries for strawberry salsa to put atop my salmon, I used a couple with mint in a pitcher of water.  This actually sat over night in the fridge and came out great.  The water had a hint of strawberry and mint to it...nothing over powering.  Plus it looked so pretty.  If only I had an umbrella straw I could have pretended to be on a beach instead of in this freezing weather.  Of course lemons, limes and cucmbers are great to flavor water.  Let me know what combinations you try.

Strawberry Salsa

So today was a great day and I enjoyed every moment.  As soon as I woke up I turned on the oven to bake up a chicken breast.  I seasoned some almond meal with garlic and chili powder, then breaded the chicken in it.  Baked this while I cooked up 4 eggs and microwaved a sweet potato.  Quickly threw 2 cups of arugula in tupperware and drizzled with Carlson's fish oil.  Packed everything up except the eggs which I nibbled on while I got ready to head to the noon class. Sadie and I walked threw some snow flurries before I took off to CFCC.  I felt good during the noon class except for this nagging headache I've had for a day.  Made sure to drink more water today.  After completing Standing Lynne, I chowed down on my chicken, sweet potato and arugula.  I hung out at CFCC typing up some notes for work before doing the 3 o'clock Oly class.  It felt good to really work on technique and not worry about weight.  My dear friend, Eli, video taped my snatch and who knew I squatted as low as I did. I felt pretty good during the class but started to get tired on the last couple of clean and jerks.  Oh I had a cup of coffee before Oly and right now my headache is finally gone.

I had planned to go to yoga too after Oly but was hungry and ready to relax.  Swung by Whole Foods near the art museum.  Talk about a shit show in the parking lot.  Can no one drive anymore?  Picked up some gorgeous strawberries, salmon and more steak.  Not that I needed it but it was on sale and I was tempted by how good it looked.  So I whipper together an amazing meal while prepping my marinade for my steak breakfast tomorrow.

Strawberry Salsa
6 Strawberries
2 Jalepenos
1/4 Red Onion
Cilantro
Fresh lime juice
Diced up - pretty chunky - the berries, jalapeno and red onion.  Squeezed lime juice and added some fresh cilantro.

Marinade for tomorrow
2 Jalapenos rough dice
Couple of cloves of garlic sliced
Lime juice of one lime
a bunch of rough chopped cilantro
All of this will be added to the steak when I get up in the morning to marinade while I'm at CFCC.

Now to relax and stretch.  I also need to decide about tomorrow. I want to do both Fight Gone Bad and Endurance class.  Not sure if I should do both.