Games Open Update

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Burpee's at 6 inch target

Workout 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.


My Result 12.1: 87 Burpees

Snatches!

Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

My Result 12.2: 63 Snatches

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Paleo Mayo!

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Hey y’all! Quick post here. Yesterday I made my own mayo, and guess what? It’s not hard to do! I used this easy recipe from Everyday Paleo. She has a link on there for pasteurizing your own eggs, and even has a how to video if you are a little culinarily shy (challenged) and would like to watch someone do it before you try.

So why make your own mayonnaise? Because all natural homemade mayo cuts back on preservatives, has no added sugar, and doesn’t use soybean or canola oil which is bad for you! BAD!

If you are ready to make your own mayo, okay with raw eggs, and don’t need a video then here you are. Also, I halved the recipe because I don’t really use a lot of mayo and the shelf life is only a few weeks when using raw eggs. To date my jars I just cut the sticky part of a Post-it, and write the date. This way I don’t poison myself or anyone else in the family (or at least I can’t be liable if a poisoning does occur).

Paleo Mayo From Sarah Fragoso (Everyday Paleo)

2 eggs

2 cups olive oil

2 tablespoons apple cider vinegar

1 teaspoon yellow mustard

1 teaspoon sea salt

1/3 teaspoon cayenne pepper

In a blender, add the eggs, vinegar, and mustard and blend together well – leave the blender running and slowly slowly slowly drop by drop or very slow drizzle add the olive oil.  BE PATIENT!!  Do not dump all the oil in quickly and give up!!  When the mixture begins to emulsify or thicken, only then can you be a bit faster about pouring in the olive oil but still take your time.  Turn the blender off once all the olive oil is in and the mayonnaise is thickened to your desired consistency.  Add the salt and cayenne pepper and mix well or blend again for another few seconds.

Viking Hash and Fired Eggs

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I woke up very early this morning. Today is the 1st workout for the Open (WOD 12.1). It’s 7 minutes of Hell Burpees! I am no stranger to Brupees, and they are not my friend!

With  a lot of nervous energy to focus I decided to make a good breakfast.  Even if you aren’t a big fan on sweet potatoes you should try Viking Hash. It’s a more savory option for them, and it goes great with fried eggs for breakfast. You can pair Viking Hash with really anything.

Wish me luck!!

♥ Tyler

Viking Hash:

2 large sweet potatoes

As much chopped Bacon as you desire

1 tablespoon coconut oil

1/2 teaspoon cinnamon

1/2 teaspoon pepper

Salt to taste

• I like to go ahead and prepare my sweet potatoes so I don’t have to worry about burning the bacon. Peel and cut the sweet potatoes in half, then thinly slice them • In a large saute pan cook bacon on medium-high heat until it starts to brown • Add coconut oil, cinnamon, salt and pepper to pan. Give that a stir • Next add sweet potato slices. Toss them in the bacon mixture and cook until sweet potatoes are brown and tender. Make sure to flip sweet potatoes often to prevent them or the bacon from burning • Enjoy!

Boston Butt and Kale

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I love, love, LOVE my crock pot. I cook so much that it can get overwhelming. One large (easy!) crock pot meal keeps me ahead of the game, and really it keeps me sane! I think the key to a great crock pot meal is to pair it with things not from the crock pot. This keeps the textures and favors different, and I find that more appealing! What I did for last night for dinner, was to slow cook a boston butt and pair it with sautéed kale.

Boston Butt with BBQ Sauce

6-7 lb pork shoulder (boston butt)

1 large head of garlic; 10-12 cloves separated and peeled

1 tablespoon coconut oil

2 medium onions

1 teaspoon ground mustard powder

1 teaspoon smoked paprika

1 teaspoon salt

1 teaspoon black pepper

1/2 teaspoon cayenne pepper (optional)

1 pinch cinnamon

1 pinch cloves

1/2 cup apple cider vinegar

1/2 cup water

1 can (6.oz) tomato paste

• To prepare Boston butt insert raw cloves of garlic randomly throughout the pork shoulder. Take a steak knife and make pockets for about 6 (or more) cloves of garlic. If the cloves are large cut them in half, and make more pockets • For BBQ sauce place 1 medium onion and 4-6 cloves of garlic in food processor and chop untill onion releases its juices • In a large saute pan, over medium-high heat, heat 1 tablespoon coconut oil. Add onion garlic mixture to oil and cook for about 3 minutes or untill onions start to brown a little • Add all spices, apple cider vinegar, water, and tomato paste to onion mixture and stir untill well incorporated •Remove sauce from heat. Place just enough BBQ sauce in the Crock pot to cover the bottom • Then place the pork shoulder into Crock pot and cover with remaining BBQ sauce • Finally chop your other onion into half rings and place on top and around pork shoulder • Cook on low heat for 8-9 hours.

At about the 8 or 8 1/2 hour mark I would start preparing the kale:

Bacon Kale:

1-2 bunches of Kale, rinsed and chopped

bacon

1/4 cup chicken stock

1/8-1/4 cup red wine vinegar

salt and pepper to taste.

• Chop bacon • In a large saute pan cook bacon on medium-high heat untill browned, remove pan from heat • Now remove bacon from pan while leaving the bacon grease in pan • Next add kale to pan. I would recommend allowing the bacon grease to cool a little before you add the kale, the water from rinsing the kale will cause the grease to pop and smoke (could catch fire) • Once kale is in pan use tongs to toss the kale, coating as much of it with the bacon grease. Cover and toss kale every 1 minute untill kale starts to brown • Add chicken stock a little at a time, recover and allow the kale to steam (you might need more or less than 1/4 cup of stock) • Once kale is almost cooked to your liking, add salt and pepper, and vinegar, continue cooking until done and remove from heat • Serve with bacon crumbled on top!

The vinegar from the kale goes great with the spice from the pork shoulder! The BBQ sauce turns almost to water during the cooking process. If you would like more sauce on your meat I would suggest making extra sauce for after the cooking process. I thought the meat had enough flavor that it didn’t need any additional sauce.  

Enjoy!

♥ Tyler!

Homemade Almond Butter

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Saturday morning I made some of the best Almond Butter I’ve ever had! It was super simple and inexpensive. I also put a crock pot meal together that a bunch of people at my gym have been making.  This Pineapple and Ribs crock pot dish have been the talk of the town, so I thought I would try them after all this talk about how easy and good they were. They turned out great and it was only 4 ingredients. I prepared everything the night before, let the ribs marinate overnight, and put it in at 5:30 Am on Saturday morning. The ribs were ready just in time for lunch. The only things I did differently were to add a little cayenne pepper to the marinade, and to reduce the liquid in a sauce pan after the ribs were done cooking. Ralph and Charlie (our dogs) kept me company in the kitchen- I think they smelled the ribs cooking!

Almond Butter:

6 oz sliced or whole almonds

2 tablespoons Coconut oil

1 teaspoon pure vanilla extract

Pinch of salt

•Put almonds in food processor, and process until almonds start to release their oil. This should take about 6 minutes, but may take longer • Add remaining ingredients and continue to process until smooth and creamy •Enjoy!

Crock Pot Pineapple Ribs

Ralph!

Charlie!

Valentines Day Dinner

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For Valentines Day we stayed in and cooked. With me being on a strict diet it was really pointless to go out to eat. To be honest I would much rather cook my own food anyway. This might be the best meal I’ve ever made! It was way more complicated than my usual meals. I had to used every dish and gadget in the kitchen. I even  had to write out a game plan just to get everything out at the same time, but it was totally worth it.

I made pan seared filet mignon, stemmed asparagus, garlic whipped cauliflower, a poached egg, and topped it all with homemade hollandaise sauce and fresh dill. Yes it was all within the constraints of my diet, but  I wouldn’t really call it a healthy dinner. However, I will say it was worth every single calorie! I got the Hollandaise sauce recipe from a Paleo blog called The Domestic Man. He has a fantastic blog with beautiful pictures, and his story is amazing! He had a stroke at the age of 25 and Paleo changed his life!  Here are my recipes for Garlic whipped cauliflower and hollandaise sauce.

Garlic whipped cauliflower:

1 medium/large head of cauliflower

1/2 tsp black pepper

1 clove garlic

1/8 cup almond milk

1 tablespoon clarified butter

• Chop cauliflower and place in steamer. You could boil it, but then you’d have to let it dry before placing it in the food processor. Steam untill well done and tender • While the cauliflower is steaming, add the garlic clove, butter, and pepper to the food processor bowl. I like to press my garlic for this recipe, but if you don’t have a garlic press you can finely mince your garlic with a knife • Once cauliflower is done cooking place it in the food processor and process for about 30 seconds • Then add the almond milk and process untill creamy and smooth • Enjoy!

Hollandaise Sauce:

2 egg yolks

juice of one lemon (1 tbsp)

1/2 tsp ground mustard powder

1/8 tsp sea salt

1/2 cup clarified butter (1 stick)

• In a large mixing bowl combine egg yolks, lemon juice, mustard powder, and salt with a hand mixer on low • Place butter in a liquid measuring cup and melt on high until bubbling, about a minute • With the hand mixer slowly add hot butter into the egg yolk mixture blending until its creamy and thick • Enjoy!

Nutrition Challenge: Week 2

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Pears with almond butter and raisins!

Week one went by without too much agony. I only cheated twice. 1-I was force fed a half of a French fry by an angry friend, and 2-I put regular creamer in my coffee while I was on a trip to Birmingham. I would say the hardest part of eating super strict is just finding all the stuff you thought was “healthy” and “clean” reading the label and finding that the 3rd or 4th ingredient is SUGAR. It’s always sugar! Also you would be surprised to know how much soybean oil they sneak into everything. What is fun (to me) is making your own sauces, mayonnaise, and Ghee. Ghee is clarified butter, it’s expensive, but you can make it yourself by melting regular unsalted butter and scraping the separated milk solids of the top. It will last a really long time in the fridge so don’t worry about making too much!

Another thing I love is dried fruit. However, almost all dried fruit has sugar added, except for raisins and apricots. I made a snack for myself yesterday while cooking dinner that consisted of cut pears, almond butter, and raisins. It was fantastic and looked nice! After I ate my beautiful snack I realized my almond butter had a sell by date of 8/12/10, so I threw that away and put almond butter on my grocery list. What’s on my menu this week so far? Chicken and Brussels in a mustard sauce, and turnip root hash with scrambled eggs.

 

Chicken and Brussels in Mustard sauce

Ingredients

2 tablespoons olive oil, divided

1 package of skinless, boneless chicken breast halved

3/8 teaspoon salt, divided

1/4 teaspoon freshly ground black pepper

1 1/4 cup fat-free, lower-sodium chicken broth, divided

2 tablespoons apple cider vinegar

1 apple, cored and grated

4 tablespoons whole-grain Dijon mustard (sugar free)

1 tablespoon clarified butter or Ghee

1 1/2 lbs Brussels sprouts, trimmed and halved

• Preheat oven to 450° • Heat a large ovenproof skillet over high heat. Add 1 tablespoon oil. Sprinkle chicken with 1/4 teaspoon salt and pepper, then add to sauté pan. Cook 3 minutes or until browned on one side • After browned flip chicken over in pan and place the pan in oven. Bake at 450° for 9 minutes or until done  • Remove chicken from pan; keep warm •  Heat pan over medium-high heat. **I leave a towel or pot holder over the handle(s) of the pan to make sure I don’t burn myself at any point during the remainder of the cooking process!** Add 1 cup broth, apple cider vinegar, and grated apple. Bring to a boil, scraping pan to loosen browned bits •  Reduce heat to medium-low; simmer 4 minutes or until thickened. Whisk in mustard, 1 tablespoon clarified butter.

• While the sauce is cooking, heat remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat • Add Brussels sprouts, sauté 2 minutes or until lightly browned • Add remaining 1/8 teaspoon salt and 1/4 cup broth to pan. Cover and cook 4 minutes or until crisp-tender • Serve sprouts with chicken and sauce.

Turnip Root Hash

4 medium turnip roots peeled and cubed

1 small yellow onion finely chopped

½ cup celery chopped (optional)

1 tablespoon extra-virgin olive oil

•Peel turnip roots and cut into small cubes •Steam them for about 5 minutes or until crisp tender •Meanwhile, chop onions and celery. I like to use a food processor to get a fine chop with little effort •Then in a large skillet, over medium high heat, heat oil, onions, and celery sautéing until lightly browned •Next add steamed turnip roots to pan with onion mixture and sauté until golden brown. If you need to you can add more oil to the pan.

Hint: One thing I do to make my mornings easier is to make my breakfast for the whole week and put them in separate containers. This makes my mornings effortless and ensures I have a great meal to start my day off with.

♥ Tyler!