Listen to me…

Go get your keys. Get in your car and drive to Barnes and Noble. NOW. Buy this.

This book is amazing. She has some great information in it as well as special meal plans based on your goals- to rid or ease certain diseases and conditions, to lean out, to stay athletic, to learn strict Paleo and more. Not to mention the recipes are DA bomb.

This wasn’t a recipe in the book, but I used a reduction sauce idea from it for my steak. Water, coconut oil, coconut aminos, and burnt steak bits = heaven on a steak. MMmMMMmmmMMm.

There is a recipe for Paleo Porridge. If you crave porridge or oatmeal, check it out. It doesn’t take much like it, but the creamy, nutty, warm consistency is a good alternative. YUM. It was great for breakfast with some eggs.

I got a $100+ CND acrylic nail set from school. Yay! Sometime this week I want to do my nails and try not to kill our pets with toxic fumes. Check out my first sculptured nail. No tip undeaneath. This is all freehand, baby.

Sugar detox friends: Jimmy John’s. Beach club unwich. No mayo. No cheese. Add bacon. Add gauc. Add hot peppers. NOM NOM NOM.

Did some shellac + foils. Very cool. Now if only it would stay on longer!

More Practical Paleo pics…. Almond Sponge Cake (sweetener free)

[Green] Apple Streusel Egg Muffins

Interested yet?

Go here. Free bits of the book!

That is all. Hasta luego!

Tim’s feast #4 recipes

Last week I made Tim’s meals for the 4th week (old post here) and apologize for not getting the recipes out until now! This past week/month have been unusually busy.

I was short on time, so I made do with what I could. I tossed green beans in coconut oil, salt, pepper, and garlic and roasted them in the oven at 350 for about 40 minutes.

I also bought two big bunches of some fresh rainbow chard and sauteed it with some bacon. What isn’t good with bacon?

I also picked up ingredients for a quick spaghetti squash meal. Spaghetti squash, fresh basil, tomatoes, onions, tomato paste, and ground beef (organic grass fed). MMM.

Lastly I made a breakfast meal: Spinach Sweet Potato Egg Nests. MMMMM. I added in bacon to the top that I had leftover from my chard. These were great and super healthy. I feel like sweet potatoes make me strong and spinach… well…

I oughta busk you right in the mush!

Recipes!

[Pale]OMG these recipes were wonderful and easy. Especially the desserts. Wow.

Here is what I made (previous post)…

Buffalo Chicken Chopped Salad from TheClothesMaketheGirl.com. How could it NOT be good? I don’t think I have ever had a bad dish of Melissa’s. This totally fixes the craving for some bar food. The heat from the chicken mixed with the cool salad was very pleasing! You must try it. It also does very well with leftovers.

Bacon Sweet Potato Poutine from PaleOMG.com tastes like a savory, old world, wintery, hearty meal. YUM. This hit the spot. I swear my insides turned into something warm and fuzzy when I ate this.

Paleo Spaghetti Breakfast Bake also from PaleOMG.com. This recipe made way more food than I expected. I have tons of leftovers which is *perfect* because I have lots of easy pre-made breakfasts now! Great for those days when I get up at 4am and can’t seem to eat until later.

Caramel Pecan Bars again from PaleOMG.com. Excuse my language please…HOLY CRAP these are soooo good. I don’t even have words to describe these… The texture of the topping with the crust, the sweetness with the slightly saltiness, the I’m almost in a coommmmaaaaa feeling. WOW. Just try them.

Sweet Potato Brownies from… you guessed it, PaleOMG.com! Okay here is a small disclaimer: the recipe calls for some (dairy free, grain free) chocolate chips. I cut the amount in half which is a little better. If you are doing strict Whole9 you may want to cut these out. This is the first baked paleo dessert I have tried that doesn’t require the gargantuan amount of a nut flour (or any for that matter) so I was a little skeptical. Well have I been missing out! these are ultra cake like and fulfilling. Usually I really overeat paleo desserts but this one I didn’t because it is so satisfying. Thanks for introducing me to these Lauryn!

ENJOY!!

Please take advantage of me…

I think sometimes people forget I am not just a coach, I am their personal trainer. Any one who is a part of CFI is paying to have us as their own coach/trainer. That being said, you should never hesitate to ask for favors such as nutrition help, mobility help, training and technique questions, etc.  I get excited when people ask for help! It is my passion to spread the love of CrossFit and the lifestyle that comes with it.

One of our members who has been trying to do Whole9/Paleo, says she just needs some structure, like a meal plan, to help her do well with her eating. I told her I would write her up an example of a couple of days for her to start following. I decided I would share this with the rest of you who may have been thinking the same thing.

So, here it is; meals, pre and post WOD, recipes, and links (this is made for a SMALL female, so adjust portions as needed).

Day 1

Meal 1:
Half large bag frozen mixed veggies cooked in coconut oil
2 whole eggs
Water/Coffee/Tea

Meal 2 (pre wod):
1 tbs nuts
1-2 oz meat (any kind will work)

Meal 3 (post wod):
1/2 sweet potato or 1 jar baby food
2 hardboiled eggs

Meal 4:
4”x4” piece of Meatza*
4+ cups spring greens or spinach salad with dressing*
(add in any veggies to salad)
Meal 5:
Paleo Pad Thai*

Bonus treat:
1 serving of fruit

Day 2

Meal 1:
Breakfast Frittata*
1 cup carrot sticks

Meal 2 (pre wod):
1/2 avacado
1-2oz meat

Meal 3 (post wod):
Same as above- alternate protein sources if desired

Meal 4:
2 cups sauteed zucchini (cook in coconut oil, add garlic, salt and pepper)
1 Almond crusted chicken breast*

Meal 5:
Choice of leftover meal
Add veggies or salad
Bonus treat:
1 serving of fruit

*= See recipe link

Meatza  This recipe can be made even simpler. It’s not necessary to follow the recipe exactly. Super tasty and great leftovers!

Dressing- I usually mix a dark olive oil (oils with basil, rosemary and other herbs in it are great) with lemon juice, onion flakes/powder, garlic, and whatever else I have around.

Paleo Pad Thai I have already written about this but I’ll say it again… This one is GOOD! MMmm.

Breakfast Frittata Thanks Angie “Nez” for the sample of this dish! This did not taste Paleo. It was TOO good!

Almond Crusted Chicken An easy, yummy go to of mine.
Note: Almond Flour can be made by grinding up almonds.

ENJOY!

Yum, YUM!

Tonight I made three different dishes and they all came out great, so I wanted to share.

Here is the food I will be using in my cooking:

Some of it prepped…

Below is a Paleo Pad Thai from The Clothes Make the Girl.

I HIGHLY recommend this! It tastes just like Pad Thai… nutty, creamy and satisfying. I quadrupled the recipe so I have plenty left over to get me through the week.

This is a Red Cabbage and Leek dish (with a bit of added bacon – bacon I found at food fantasies with NO sugar!). This is a great side to some steak. It has a nice crunch and a bit of sweetness. The bacon give it a nice salty/sweet contrast.

Finally, I made another type of chicken, breaded with pork rinds. Not the best nutritionally, but it helps keep me on track when I have cravings. Very tasty! Be careful of the high sodium.

The finished product:

Enjoy!