Sunday, August 10, 2014

Smoothie with Vanilla Protein Powder

          For months now, the quality of my protein has concerned me, but I know the importance of taking protein powder shakes when being extremely  active. Promix, who has a Grassfed Protein Powder, contacted me and asked me to try their powder out. I have used it for two to three weeks, and I feel great! I have been eating 100% strict Paleo as well, so now I do not have to worry as much about having as many excess ingredients in my protein. Their vanilla protein was a perfect fit for this shake.

          Now, you all can use any vanilla protein for this smoothie, and it will taste great! This is one of my favorites for a breakfast on the go or a post workout drink.

  • 1-2 scoops of Vanilla Protein Powder
  • 4 Frozen or Fresh Strawberries
  • 1/4 c Frozen or Fresh Spinach
  • 1/2 Banana
  • 2 oz Coconut Water
  • 2 Tbsp Coconut Milk
  • 4 oz Water
  • 1 tsp Chia Seeds

All you need to do is blend these ingredients in a blender and serve!

Monday, August 4, 2014

Venison Spaghetti with Zucchini Noodles

          I missed blogging, and I have taken one too many months off of my regular posts. It will be hard to give a quick update on my life since my last post, but I will do my best. Since April, I have competed in my first Crossfit Regional Competition in the Mid Atlantic Region, took a mini vacation to VA beach, finished my Sophomore year of college,  changed my major, competed in my first Olympic Lifting Competition in the 58 kg weight class,  took several summer classes, explored the wonderful world of yoga, joined up with a few new sponsors, coached many extra hours at the gym, and enjoyed life at Tom's beautiful new house! Long story short, we have been extremely busy. I have not eaten my best since Regionals. I have maintained a 80/20 Paleo lifestyle, with a little too much junk in the 20% category. Ice cream has been very tempting to me this summer!

         We have been blessed with several members at our gym who have given me so many farm fresh fruits, veggies, salsa, and grass fed meats lately. I created this Deer Meat Spaghetti with zucchini noodles made from homegrown zucchini and deer meat given to us from a friend.

Ingredients: (for Sauce)

  • 8 oz ground deer meat
  • 1 can of Muir Glenn Organic Diced Tomatoes (without salt)
  • 1/2 can of Muir Glenn Organic Tomato Sauce (+ 3 extra tbsp.)
  • 2 tbsp of Almond Flour
  • 1 tsp of Garlic Powder
  • 1 tsp Oregano
  • 1 tsp Italian Seasoning
  • 1 Pinch of Sea Salt and 1 Pinch of Black Pepper

Ingredients: (for Noodles)

  • 2 Large Zucchini
  • 1 Pot of Water
  • 1 Pinch of Sea Salt


  1. I began browning the deer meat on the stove in a pot, while I chopped the zucchini. I used my Chop Magic that Tom found waiting in line at the grocery store. I am not going to lie, I LOVE this thing. I used the smaller slicer for these noodles. I cut each piece of zucchini in fourths before slicing it with the Chop Magic. 
  2. After chopping the zucchini, I placed the slices in another pot and filled it up with water until all of the slices were completely submerged in water. I then added the sea salt.
  3. Once the deer meat has had some time to brown, I added the tomato sauce and diced tomatoes. I mixed in the spices and then allowed it to simmer at a low to medium heat for approximately 5-8 minutes before adding 3 more tbsp. of the tomato sauce and almond meal.
  4. I allowed the sauce to simmer for approximately 8-10 more minutes before removing it from the stove to cool.
  5. Check the zucchini noodles every few minutes until they are soft. Once they are soft, you can remove these from the stove as well.
  6. Enjoy this meal! It is delicious, especially with garlic zucchini boats. (I will post this recipe later!)
I will do my best to keep you all up to date with fun recipes and information. Happy Monday!!

Sunday, April 27, 2014

Almond Flour Crusted Tilapia


          Last time I updated you all, we were about to begin Open 14.2 of the Reebok Open. Now, the Open has been over for a little over two weeks and the Regional athletes have begun their training. At the end of the Reebok Open, Tom finished 11th and I finished 28th. It was a long five weeks, but we are officially registered for the Mid Atlantic Regionals. We will both be competing as individuals. We are very lucky and blessed for this opportunity, and we get to do it together! I want to thank all of my training partners for supporting me physically, mentally, and emotionally throughout the grueling rollercoaster of ups and downs of the past year and throughout the Open. I really would not be getting this opportunity if I didn't have people constantly pushing me and wanting the best from me. I also want to thank the staff and members of my gym, Crossfit Huntington. Every week of the Open, our members would come early before their WOD, stay after, or even come in their jammies (Kim!) just to watch us complete the workouts and show us some love. I am very fortunate for the kindness and support of my gym. I am honored to represent them and wear the Crossfit Huntington name at Regionals. I have the best job in the world.
          I also want to take this opportunity to tell Tom how proud I am of him. Recently, someone asked us if we enjoyed getting to workout as much as we do. I wanted to take his time to brag. Little do most know, Tom works at minimum 48-50 hours a week at his full time job (which has been up to 64+ hours a week), coaches at CFH 2-4 hours a week, and then finds time to train and try and enjoy any spare time he can find. I am very proud of how hard he works. He is a fighter, and he deserves this Regional opportunity. He has worked so hard for it.
          It is easy as a busy student, coach, Crossfitter, etc to look at others around you and kind of give up on your diet. While I haven't fallen off of the wagon so hard that I cheat at every meal, I have cheated a lot more frequently than I ever used to. We see so many elite athletes eat whatever that want (to an extent) and we think that we can do the same thing. What I have learned, through trial and a lot of error, is that people can take both extremes of eating. Some athletes make it so strict that they restrict their training, and others eat whatever they chose and still end up displeased with their performance. I personally feel my best whenever I ate almost 100% strict Paleo, with some dressings/sauces on my foods especially when going out to eat. I am going to stick to this as I continue Regional training. My advice is to do what is best for you and what makes you feel the best about yourself. Please eat enough though! I see so many people restrict themselves so much when eating clean. You have to eat a little more to get those calories in, but do not let that discourage you. If you are working out hard, you need to replenish.
          I promise I am moving on to a recipe now. Since my training has definitely increased in volume, my school work has picked up since we are nearing the end of the school year, and I have been coaching a lot as well; cooking has been simple. At times, I think the more basic it is, the better it is. I have been eating mainly eggs and a lot of lean meat/fish.

Almond Flour Crusted Tilapia

Ingredients: (per filet)
  • 4-6 oz tilapia filet (fresh or thawed)
  • 1 pinch of sea salt
  • 1 pinch of black pepper
  • 1 pinch of garlic powder
  • 1 pinch of cayenne pepper
  • 1-2 tbsp. of almond flour
  • 1 tbsp olive oil
  1. Place your olive oil in a pan over the stove top. Warm the olive oil at low to medium heat.
  2. While the pan heats, mix the spices and almond flour in a Tupperware container. I poured them all into the same container ,and then I placed the Tupperware lid on. Shake the container to mix the spices.
  3. Next, take the lid off and place on filet in the container. Place the lid back on. Shake the container, covering the filet in flour and spices.
  4. I said in the ingredients that this is per filet. I have experimented with these a lot, and it is the easiest to prepare one at a time. After you have one filet covered, place it in the pan and begin to cook at medium heat. Flip and be sure both sides are browned. You want to make sure you cook these thoroughly. Enjoy with some fresh veggies!
* You can add the other filets in the pan at the same time, but preparing them separately is the best option. You will need enough spices to complete the ingredients for each filet.

          One last fun and exciting thing to share, I recently became sponsored by an awesome God/Crossfit loving company, Level 1 Apparel. They are backed by a great family who love their fitness and faith. They create clothing that mean something to the individual wearing it and that is what I love most. You get to wear awesome designs that stand for something so much more. I am extremely blessed to be apart of their company, and I hope to represent them in a positive and professional manner. Here are two of their new ladies tank tops! Check out their site for new Spring/Summer workout and everyday wear. Also, if you have time, check out my athlete profile on their site,!


Thursday, March 6, 2014

Sausage and Sweet Potato Breakfast Skillet

          Throughout the past few months, most of my meals look exactly the same. I do not always have as much time to cook throughout the morning, so I tend to eat the same things for my breakfast and lunch. People ask me what I eat, and the first thing I always say is eggs. I eat anywhere from 3-7 eggs a day. I include some egg whites, but most of the time I eat the whole egg. I enjoyed this meal prep creation on several days this week, and I had a special request that it go on the blog. Thanks V!

  • 2 sweet potato
  • 1 c raw kale salad (Mine included chopped carrots and radish. Onion would taste great in this mixture as well.)
  • 6 eggs
  • 8 oz nitrate free sausage
  • 1/4 c coconut milk
  • 1 tbsp olive oil
  • sea salt and pepper to taste
  1. First, preheat the oven to 350 degrees F. Dice your sweet potatoes into small pieces. I placed all of my chopped pieces into a Tupperware container with the olive oil and a pinch of sea salt and black pepper. I shook the container to lather all of the sweet potato pieces.
  2. Next, place the sweet potato pieces on a baking sheet and bake for 20 minutes or until the sweet potato is crisp.
  3. While the sweet potato bakes, begin cooking your sausage over the stove in a large pan. Once the sausage is thoroughly cooked, mix the kale salad in the pan.
  4. While the sausage and kale continues to cook on the stove, mix your eggs and coconut milk in a separate bowl. You will add this to the pan on the stove.
  5. Once the sweet potato is completely cooked, add it to the pan as well. You will continue to mix all of these ingredients together to create an awesome breakfast skillet.

          Week #2 of the Reebok Open continues tonight with the announcement of 14.2. Tom finished with a score of 398 and 360 reps for myself. It is a running joke between Tom and I that we always place the same in things. After 14.1, we are both tied for 15th in the Mid Atlantic Region. We are lucky to have so many awesome supporters to push us for those last reps, despite how hard it is to continue. I am excited to watch Camille and Talayna kill it head to head. I think this is the week of the chest to bar pull ups, "AKA" the week where Tom starts to leave me in the dust. ;) Good luck to all athletes competing in the Open 14.2. Have fun with it and stay safe folks!

Friday, February 28, 2014

Here is to 2014!

           Much to my dismay, this is my first post of the new year. While many people may have thought that I had given up on my blog, I simply needed a short hiatus to get organized! While my Paleo eating habits did not completely stick throughout the holidays, I still created many delicious Paleo meals and snacks. This is a new year full of so many possibilities and memories to be made. I can not wait to share my experiences with fitness, food, and life with you all.

          Now, I need to recap the past two months. After a wonderful Christmas with my friends and family, Crossfit Huntington had our official grand opening! We are almost two full months in, and it is incredible to see so many old and new faces enjoying what I love most. There is nothing that makes me happier as a coach than to see someone doing something they never thought their body could do. These people are not letting their fear stop them from becoming what they desire. I have seen more heart and drive in my box than from anywhere else I have ever been. The future is so bright for our athletes, coaching staff, and my box. At Crossfit Huntington, we are continuing to grow together, while truly having the time of my life.

          I am lucky to have a crew of teammates to train, learn, and progress with. We switched up our programming in early February to better prepare ourselves for the year ahead. I would not be nearly as happy suffering through my workouts without these people. They truly care about me and one another, and this is something you see every time we are together. They are my best friends and my own personal coaches. I appreciate the time they spend critiquing my lifts, helping me with my gymnastics movements, dealing with my less than confident attitude, and always making me laugh.

          Tom, Cory, and I competed in the Winter Chiller on February 1st. It was a day of grueling workouts, exhausted quads, and tons of awesome people. We got to compete with people from Pittsburg to my own hometown. I met many new faces and was fortunate enough to compete alongside some crazy fit ladies. Tom finished 3rd in the Men's Open Division and Cory placed 5th. I ended up with a second place finish for the day in the Women's Open Division, with four total 1st place finishes and two 2nd place finishes out of eight workouts. I think we all would tell you the best part of the day was the crowd of supporters that pushed us through the Final WOD. We had so many of our Crossfit Huntington members by our side and nothing  means more to me than that.

          Moving on to something that is on many crossfitters' minds this week, the 2014 Reebok Open. The first workout was announced last night, and I got to watch the result at my box. We have several athletes competing in it this year, and many of them are competing for the first time!  This is my second year competing in the Open, and I am excited, anxious, nervous, etc. No matter what competition I am in, I get the jitters. Stay tuned for updates on Crossfit Huntington and the Open. Good luck to everyone competing this year! Stay safe and most importantly, have fun. This is about enjoying the experience and putting all of your hard work to test.
          Finally, we are approaching a recipe. Also during these past two busy months, Tom and I began trying Advocare's products. During that time, we tried out the products which we liked best, in order to help guide others interested in Advocare. I became an Advisor/Distributor shortly after. While I am still learning, I can honestly say we have had a wonderful experience with the products. We both feel great, and we are recovering between WODs very well. My favorite products are the Post Workout Recovery Protein, the Muscle Gain Protein, and the fish oil. This recipe deals with the protein powder. When we met with our friend from Ashland Pro Fitness, Walt, he was ecstatic about his protein pancake recipe. I tried it whenever we got our first shipment in, and I would be lying if I said I wasn't obsessed. I have eaten these at least once a day since then (maybe more). You have to give them a try, whether you have Advocare or not!

Protein Pancakes: (No Flour Needed)

Ingredients (one person serving)
  • 1/2 banana
  • 1-2 scoop of Advocare Vanilla or Chocolate Protein (Vanilla is my favorite.)
  • 1 egg
That's it! Mix as regular batter in blender, or by hand, then make in a skillet with a little olive oil in the pan. I also make them as waffles. I made the waffles in this photo for Tom on Valentine's Day (made with chocolate protein).

Tuesday, December 17, 2013

Paleo Chicken Fajita Soup

     Finally, the fall semester is over! I am looking forward to my Winter break of relaxing, cooking, family, and crossfit. It has been hectic these past few weeks getting Crossfit Huntington ready to WOD, as well as finishing up my schooling and work for the fall semester. Don't worry though everyone, I have been cooking still! Here is one of Tom and I's favorite soups. You can getting in your veggies and protein with a twist. I enjoyed mine with some Paleo bread from a local baker.

Ingredients for Chicken:
  • 16-24 oz chicken breast
  • 1 tsp cumin
  • 2 tsp cayenne pepper
  • 2 tsp garlic powder
  • salt and pepper to taste
  • 1 tbsp olive oil (enough to coat chicken)
Ingredients for Soup:
  • 2 tbsp olive oil
  • 1 tbsp minced garlic
  • 1 red bell pepper
  • 1 yellow pepper
  • 1 yellow onion
  • 1 can (14 oz) fire roasted tomatoes
  • 1 can (4 oz) green chiles
  • 2 tsp cumin
  • 1 tsp chili powder
  • 1 tsp garlic powder
  • salt and pepper to taste
  • 32 oz chicken broth
  • 1 tbsp lime juice

  1. First prepare the chicken, by heating your oven to 350 degrees F, and coating the chicken in olive oil and cumin, cayenne pepper, garlic power, salt, and pepper.
  2. Allow the chicken to cook thoroughly for approximately 20-30 minutes.
  3. While the chicken bakes, add your olive oil into a large pot, along with the minced onion.
  4. Next, chop and add your onion and peppers. Allow these to simmer for 5-10 minutes before adding your chiles and tomatoes.
  5. Add the tomatoes along with the remaining spices. Mix the soup thoroughly.
  6. Once the chicken is finished baking, shred the pieces into the soup mixture. This is when you will add the chicken broth and lime juice as well.
  7. Allow soup to simmer for 30 minutes on low heat, stirring every 5-10 minutes.
     Enjoy your soup and stay warm this holiday season. Here are some photos of Crossfit Huntington from day 1. We have all worked hard to get this box ready for our community to enjoy with us. The bottom photo is from last Saturday when we all joined together for our first "Hero" WOD at our gym to remember the life of a fallen police officer. Come out and WOD with us this week as well! We will be there at 6 PM today, tomorrow, and Friday. We will also be working out on Saturday at 2 PM! Sign the waiver on our website and join us for a good time and hard work.


Tuesday, November 19, 2013

A Little About Me and a Side of Paleo Breakfast Pizza

          I always thought I would be a writer. I wanted to write books and travel the world. As I have gotten older, my dreams, of course, have changed. I have found a passion for health and fitness through my own life experiences. Two years ago, I had a series of scary health problems that completely changed my perspective. While I typically do not talk about this openly, I was terrified about what could happen to me. I first had surgery to remove a lesion on my scalp that was 2 by 3 inches in size. This lesion left me with approximately 40 staples in my scalp. I had previously had this place removed twice, but it had grown too large to be simply removed in a Dermatologist's office again. Dr. Stephen Miller, a plastic surgeon, was sought to remove the lesion. Whenever I first met Dr. Miller, I was instantly at ease. He was incredibly kind and kept all nerves at rest. Little did I know, his wife was going to be one of my great Crossfit friends in the future. My surgery went wonderfully, and I didn't even have to have my head shaved. ;) Dr. Miller made the experience as perfect as it could be. While I could not have done anything health wise to prevent this lesion from growing, this experience planted the seed of nutrition knowledge in my mind. I began to wonder what I could do to better myself and prevent health complications for myself and others.

          That surgery took place on December 14, 2012. My recovery went well, but it took a while for me to be able to participate in physical activities without feeling dizzy or getting a severe headache. Around April/May of that following year, I went to the doctor for my third case of strep throat in the matter of just a few weeks. While they concluded that it may be time for the tonsils and adenoids to be taken out, they also discovered a heart murmur. I knew heart murmurs were common, but I had never had one before. They immediately set me up an appointment with a Cardiologist. About a week later, I went to the Cardiologist and had my first EKG. It was so weird to me to be attached to all of these electrodes. While I assumed this would probably be my last trip to the Cardiologist, I was very wrong. My EKG came back as abnormal, and I was scheduled an ultrasound of my heart for the following week. The ultrasound gave us a lot of helpful information. They concluded that I have two  leaks in my heart, which is nothing to be concerned with for the time being. Overtime, they can worsen and need surgery, but for now, I can continue living my life as I usually do. After going through those two weeks of my heart scare, I decided that I was going to do my best to keep my body and my heart healthy. Perhaps, I won't actually have to go back to the Cardiologist, but if I do, it will not be because of my own irresponsible actions. I joined Crossfit Thunder shortly after these incidents. While I was always an athlete in high school, these health problems had broken my spirit a bit. I looked for something to pour my heart into, and I found just that in Crossfit. I made so many amazing friends there, and I found my best friend and boyfriend there as well. Tom deserves far more credit than he receives for everything he does for others. He is the most loving and giving person I have ever met. When I say he would do anything for anyone, I mean that. He loves and forgives in the way God wants all of us to. He makes me a better person each and every day. I only hope to become half the person he is.

          My goals now are to better myself through health and fitness, so I can in turn, help others. I see so many people who love health and fitness, but they just don't know where to begin. I was like that once, and I want to be able to help others grow with knowledge of nutrition. While I am still working on bettering myself, I am thankful to have a strong support system. Throughout everything I have been through, God has placed his own perfect people to help get me through. How can you get down on yourself when everyone around me you is ready to instantly pick you back up? That tells me one thing, and one thing only, I have chosen a great group of people to surround myself with and I am truly blessed.

         In light of all of this, some exciting news awaits! While many of you may already know, Tom and I have recently been blessed with an incredible opportunity. We will be coaching at the new Crossfit opening here in my hometown. Crossfit Huntington will have our soft opening January 1st. For those who are already signed up as members in December, you all will be able to help us build our gym and get some killer workouts in. I am so thankful for all of my friends that I have made in the Crossfit world thus far, and I can't wait to see where my journey is headed. I am thankful for each and every person who has supported me, and I am thankful for every kind word spoken. I thank Mark, Ann, Amy, and Jeff for wanting me to be a part of their business. I can't wait to embark on something life changing with them. This a chance for me to grow as a person and as a coach in the sport that I hold dearly to my heart. I wanted everyone to hear about why I chose Dietetics as my career field and why Crossfit is so important to me. It was something I could run to during a tough time in my life. For that, I am eternally grateful. God has a plan for us all, but we must never lose our faith in him. If our God is for us then what will ever stop us?

         Now, finally, onto a recipe! I have a spin on my other Paleo Pizza Recipes, a Paleo Breakfast Pizza! Like my other pizza, choice the toppings you are craving. I went with bacon, eggs, and sausage. I can not forget the Paleo gravy in which I made just for this recipe! Next up, Paleo Biscuits and Gravy. You all may notice that many of my recent recipes have not included any added sugar. By this, I mean from agave, honey, etc. I have been cooking without these for the most part. I will be adding a little extra sweetness soon. Be ready for some yummy holiday sweets coming your all's way!

Paleo Breakfast Pizza (I promise it is easier than it looks!)

Ingredients for Cauliflower Crust:
  • 2 packages of Kroger Fresh Selections Cauliflower (Refrigerated, not frozen. You could also just buy a head of cauliflower if they do not have this.)
  • 3 eggs
  • 1/2 c almond flour
  • 1 tbsp olive oil
  • 1 tsp sea salt
  • 1 tsp black pepper
  1. Begin to boil a pot of water, and rip the cauliflower into smaller pieces. After about 20 minutes, drain the cauliflower and pour it into a large mixing bowl.
  2. Next,  mash the cauliflower by hand. You could easily use a food processor, but I gave this method a try and it worked out great! Do not worry about making sure it is all completely grated. 
  3. Add the eggs, almond flour, sea salt, and pepper.
  4. Lather the baking sheet in olive oil. (I literally poured it onto the sheet and spread it with a paper towel. This helps keep the crust from sticking!) Spread the batter evenly on your baking sheet.
  5. Bake at 400 degrees F for 25-30 minutes.
Ingredients for the "Gravy Sauce":
  • 1/2 c almond flour
  • 1/4 c coconut milk (Add more or less until you develop a creamy texture.)
  • Pinch of sea salt
  • 1 tsp black pepper
  1. Mix all of these ingredients in a pan. You will want the gravy to be creamy like the good ol' fashion gravy we are all used to. Adding more pepper will give it an extra little kick!
Topping Ingredients for Breakfast Pizza:
  1. 1 package of nitrate free sausage
  2. 5-6 pieces of nitrate free bacon
  3. 5-6 eggs
  4. Pinch of sea salt and pepper

Grand Preparation:

  1. First, follow the steps above to create your crust. While the crust is baking, prepare your toppings and gravy!
  2. Start your gravy in a side pan, while stirring frequently.
  3. While the gravy cooks, begin cooking sausage in a separate pan. Break it up into small pieces with your spatula and make sure it cooks thoroughly.
  4. Once the sausage is finished, I poured it into a bowl and set it to the side.
  5. Next, cook the bacon in the same pan or you can get a new one out for this ingredient.
  6. Finally, cook the eggs once you have finished cooking your meats. I made mine scrambled. They were delicious!
  7. Once the crust is finished baking, and light golden brown, lather your gravy over the crust with a spoon or knife.
  8. Finally, spread your sausage, bacon, and eggs evenly across your pizza. I created a protein packed pizza here. What was I missing? My veggies! Add spinach, kale, onions, peppers, or whatever you choose to incorporate extra vitamins and minerals to your morning breakfasts. Enjoy the recipe and enjoy your day everyone!