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!
Ingredients:
- 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
Preparation:
- 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.
- Next, place the sweet potato pieces on a baking sheet and bake for 20 minutes or until the sweet potato is crisp.
- 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.
- 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.
- 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!
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).
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
Preparation:
- 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.
- Allow the chicken to cook thoroughly for approximately 20-30 minutes.
- While the chicken bakes, add your olive oil into a large pot, along with the minced onion.
- Next, chop and add your onion and peppers. Allow these to simmer for 5-10 minutes before adding your chiles and tomatoes.
- Add the tomatoes along with the remaining spices. Mix the soup thoroughly.
- 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.
- 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 crossfithuntington.com and join us for a good time and hard work.
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
Preparation:
- 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.
- 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.
- Add the eggs, almond flour, sea salt, and pepper.
- 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.
- 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
Preparation:
- 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 package of nitrate free sausage
- 5-6 pieces of nitrate free bacon
- 5-6 eggs
- Pinch of sea salt and pepper
Grand Preparation:
- First, follow the steps above to create your crust. While the crust is baking, prepare your toppings and gravy!
- Start your gravy in a side pan, while stirring frequently.
- 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.
- Once the sausage is finished, I poured it into a bowl and set it to the side.
- Next, cook the bacon in the same pan or you can get a new one out for this ingredient.
- Finally, cook the eggs once you have finished cooking your meats. I made mine scrambled. They were delicious!
- Once the crust is finished baking, and light golden brown, lather your gravy over the crust with a spoon or knife.
- 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!
Happy Food Day Everyone! Celebrate this National holiday the healthy way. Forget the junk food, and let's all cook up our favorite nutritious recipes. Need a nice recipe to warm up this chilly fall day? The best part about fall is variety of yummy soups and stews you can make. They are the perfect meal to enjoy while cuddling up on the couch with your friends or family. We loved this one, and I hope you all will to!
Ingredients:
- 1 lb beef stew meat (They had some in Simple Truth brand at Kroger.)
- 2 tbsp Paleo cooking fat (I used bacon fat.)
- 4 c beef stock
- 1 c onion
- 1 c celery
- 3 carrots
- 2 sweet potatoes
- 1/2 tsp rosemary
- 1/2 tsp thyme
- 1 pinch sea salt and black pepper (Add more to taste.)
Preparation:
- Dice the onion and celery into small pieces. Peel and chop carrots.
- Add beef to the crockpot followed by your vegetables, beef broth, and spices.
- Mix together thoroughly and then set your crockpot to medium for 4-6 hours. Stir the stew occasionally while it cooks. Break up the meat with your utensil.
- After 4-6 hours, set the crockpot on warm for 4-6 more hours. The mixture will thicken up as the meat separates and potatoes break up. It will have more of a soupy texture than you may expect, but it tastes amazing!
The past few weeks have been a whirlwind of schoolwork, my job, volunteering, and Crossfit. I had the opportunity to compete in the WV Crossfit Championship last Saturday, placing second, alongside many awesome athletes and friends. My boyfriend, Tom, placed first in this championship! He is an incredible and talented athlete. I am so proud of him. Yesterday, I also got to judge the Festivus Competition at my home box, Crossfit Thunder. It was another competition full of great athletes who love what they do. I love seeing people do things they never thought would be possible.
I finally have some time to share my recipes with you all. I promise that next time, it will not take me this long! In the midst of a busy fall schedule, we could all use extra recipes to meal prep for breakfast. These Sausage and Spinach Egg Muffins can be made quickly. They can last for days, unless you live in my house. They didn't make it through one day here! Yum!
Ingredients:
- 1 package of nitrate free sausage
- 1 c spinach
- 1/4 c onions
- 1 tsp sea salt
- 1 tsp black pepper
- 1 pinch of cayenne pepper
- 8 eggs
Preparation:
- Preheat oven at 350 degrees F, and begin to cook your sausage in a skillet on the stove.
- While this cooks, chop your onion and mix into a large bowl along with the spinach, spices, and eggs.
- Once the sausage is completely brown (be 100% sure it is cooked fully), allow it to cool for 5-10 minutes before mixing into bowl as well.
- Lather a muffin tin with olive oil to keep the muffins sticking to the pan then pour the mix in evenly into each individual cup.
- Bake for 15-20 minutes until the egg is solid. Scoop out and eat up!
Here are some awesome photos taken by my best friend, Emily, at the WV Crossfit Championship!
The weather is getting colder, and soup has been calling my name. I had a long day at school and work last week, and I came home to this incredible meal. This Sweet Potato Soup is a good equivalent to the Potato Soup we have all grown up having. My friend tasted this yesterday, and she said she thought it was even better!
Ingredients:
- 3 medium sweet potatoes
- 1/2 yellow onion
- 5 pieces of bacon
- 3 tbsp almond meal
- 4 tbsp Organic butter or coconut oil
- 1 can organic unsweetened coconut milk
- 1/2 cup to 1 cup water
- salt and pepper to taste
Preparation:
- Dice potatoes into 1/2 inch to 1 inch pieces.
- Mix potatoes, onion, flour, and a pinch of salt in bowl. Stir and set aside for 10 minutes.
- As you allow that to set, put a pan on medium heat and add 3-4 tbsp coconut oil or Organic butter. While you do this, go ahead and cook your slices of bacon in a separate pan.
- Add potato mixture into a large pot then stir in your butter or oil. Make sure this is thoroughly mixed.
- Add 1/2 cup to 1 cup water or until all potato pieces are covered.
- Bring to boil once water is added.
- Lower temperature back down, and add your coconut milk. You will bring the pot back to a boil after this.
- Lower temperature to a simmer. Allow to simmer for 25-30 minutes. Stirring occasionally. This is where you add your bacon. Crumble throughout and mix. Add salt and pepper here to taste.
Tom, Cory, and I were trying out back levers for the first time the other day after our WOD. Here are some pictures of our attempts! It's fun to try new movements.
