Friday, 31 October 2014

Wednesday, 24 September 2014

Breakfast Smoothies (with Macros)

September is one of those hardest times of the year to have any extra-curricular time, as my job gets exponentially busier at this time. Also sometimes the busiest times of the year also means that it's easier to forget to eat! I've started drinking smoothies in the morning to try to get my body used to having some fuel but also kick start my day, especially before a morning workout.

On the "If It Fits My Macros, I Eat What I Want" belief, things have been working out beautifully. I've been on the program for about a week and a half now, and I'm down four pounds, yet my gains have been explosive. I hit some new PRs this week in Overhead Squat, Full Clean + Thruster, and Power Clean. The program has exposed to me what foods I'm not giving my body enough, so I try to make more informed choices so my body gets the right macros.

Before a workout, my body needs some carbs to work on. As I'm not a breakfast eater, nor do I have the time or ability to make too much sound at 5am - I've started with prepping some smoothies the night before. I've purchased a NutriBullet to help make smaller portions, but also if I'm going to be using any nut butters - this will not contaminate our main blender.

Strawberry Banana Smoothie
- 100g Strawberries
- 1/2 cup Neilson Trutaste 1% milk
- 1/2 banana (roughly around 60-65g)
Macros: Fat 1 - Carbs 29 - Protein 6

Raspberry Banana Smoothie
- 100g Raspberry
- 1/2 cup Neilson Trutaste 1% milk
- 1/2 banana (roughly around 60-65g)
Macros: Fat 2 - Carbs 32- Protein 6

Blueberry Banana Smoothie
- 100g Blueberry
- 1/2 cup Neilson Trutaste 1% milk
- 1/2 banana (roughly around 60-65g)
Macros: Fat 2 - Carbs 34 - Protein 6

Funky Monkey Smoothie
- 1 banana (roughly around 126g)
- 1/2 cup Neilson Trustaste 1% milk
- 1 scoop JaktRx Chocolate Milkshake Protein Powder
- 1 Tblsp President's Choice Just Peanuts Peanut Butter
- Optional: water to top up
Macros: Fat 12 - Carbs 38 - Protein 33
Without Peanut Butter: Macros: Fat 4 - Carbs 35 - Protein 30

Thursday, 11 September 2014

Eat What You Want, Lift What You Want

I wanted to share that I've joined Working Against Gravity's "Eat What You Want, Lift What You Want" Team.

This is coming from the quest I've set upon myself to find the right and manageable diet for myself, based on my needs. There's definitely an accountability aspect that came with joining the team and I'm looking forward to the support I'm going to be receiving for figuring out my nutrition. My hope is that I can also be a good role model at the end of this to show that you can eat what you want, and lift the way you want. I'll get started this Friday/Saturday officially, but already I'm impressed with the service I'm getting.

So basically I continue my training with CrossFit Vortex, and I work with Team WAG on my nutrition making adjustments as we go. I feel that this will enforce better and healthier changes in my daily routine, especially when it comes down to preparing lunch the night before. I know a big fault of mine is definitely not preparing the right food at home for lunch while I'm at work. I'm looking forward to this newer challenge of eating and preparing food to accomplish my fitness and overall health goals.

I'm looking at my new way of a nutrition of somewhat of a mash-up between Paleo and whatever I want (providing I'm meeting my macros). As in, I'm staying away from wheat products. Starches will be in my diet, but reduced. Refined sugar, will try to avoid it - but won't feel that terrible if I have something sugary - as long as it fits my macros. This will require measuring so we will see how it goes!


Wednesday, 10 September 2014

Sweet Potato Hash

I'm not a big breakfast person, but on the weekend when I'm not rushing to go places - I don't mind spending the time to eat breakfast. Eating no wheat can limit your options, and there are only so many times I can eat eggs just the way they are.

So I bring you my version of Sweet Potato Hash!



Ingredients:
- 1-2 sweet potato
- 2-3 eggs
- mushrooms, sliced
- 1/2 red pepper, diced
- 1/4 red onion, chopped
- paprika, pepper, chili pepper to taste
- avocado (half)

Directions:

1. Chop up all of your vegetables (mushrooms, red pepper, red onion), heat over a pan lightly greased and sautee for 5-8 minutes.

2. While your vegetables are cooking, send your sweet potato through the spiralizer. I recommend the one with the smallest holes. You could also use a julienne peeler, but the sprializer is the quickest.

3. Add sweet potato "ribbons" to the pan and cook for 2-4 minutes until they are soft. You can cook for longer if you perhaps want a crispier potato! Remove sweet potato and vegetables from pan.

4.  Time to make your eggs. As the picture above, I made my eggs scrambled. I've also done this with sunny side up! Totally up to you how you want to make your eggs. Top with avocado slices when you are done!


Friday, 29 August 2014

Red Thai Curry Beef

We're back to our usual programming around food! Running a marathon was an incredible experience, surreal that it happened. I actually know it happened based on the food I consumed afterwards.

It was also nice to go back to Vortex and put weight on the barbell and do the exercises I was banished from a week prior to the marathon. Smart programming made by smart coaches - I appreciate that our coaches get to know us well enough about other training and help us accordingly. We also had our second installment of The Rachel Beer WOD Open! The work out was:

In front of a clock set for 12 minutes:
1 minute of power snatches (65#)
1 minute of sit-ups
2 minutes of power snatches (65#)
2 minutes of sit-ups
3 minutes of power snatches (65#)
3 minutes of sit ups

Score: 211 Rx

Already Courtney and BJ have exceeded my score with 241 and 245 respectively. Typically I'll buy for the top female, but with both of them so close - I'll buy them both a beer. I trust you that this workout is harder than it reads. Especially since my Snatch max isn't too far off from the weight we did today.

This recipe was definitely different from my usual cooking experiences, and it was really fun to make!

Red Thai Curry Beef

Meat & vegetables in the Slow Cooker before the sauce!




Ingredients:
- 2 lbs steak/beef stewing meat
- 1 onion, chopped
- 1 red bell pepper, chopped
- 1 package of sliced mushrooms
- 1 cup coconut milk
- 2 Tblsp Thai Red Curry Paste
- 2 cloves of garlic, minced
- 2 Tblsp of oil (could use coconut)
- 1/2 cup of vegetable/beef broth
- 1 tbsp of fish sauce

Directions:
1. Slice beef into slices
2. Optional: On a frying pan, add garlic, onion, red bell pepper, mushroom and cook for 4 minutes. Then add in the beef to brown meat.
3. Add meat & vegetables to the slow cooker. Then add all of the sauce ingredients in, and mix.
4. Cook on low for 6-7 hours.
5. Can serve on rice, or have it without!



Thursday, 28 August 2014

1 Year of CrossFit

On August 16th 2013 - I stepped into my very first CrossFit gym. And I've never left.



Some people refer to CrossFit as a cult, and in a less aggressive sounding way - it is.
cult: a system of religious veneration and devotion directed toward a particular figure or object.
I don't necessarily agree with the "religious" part, but I would definitely say I'm a devoted CrossFitter.

With now over a year of experience participating in CrossFit workouts, I've made some observations along the way.

One of the most attractive things about CrossFit (other than the man candy) is the relationships that you build with other members at the box. You all come in and do the same workout and fight through it together, doing things that you never thought you could do before. But you have this new sense of confidence that you can do it with your fellow buddies. Other members of the gym (and sometimes in the mid of their workout) will cheer you on, along with your coaches. Suddenly - that 45 pound kettlebell doesn't seem as intimidating as before. What is incredible is that no matter what your athletic background is, everyone can participate, learn and improve. CrossFit has turned into a very social aspect for me, as it is one of the only social outlets I get outside of chatting with co-workers and my husband. It's kind of nice to have another outlet - and especially Open Gym.

Respecting but pushing your limits. Here's a great example from my workout this morning. Our workout included pistol squats and kettlebell swings at 55 pounds, in addition to other things. Generally, most of our programming will use the 35 pound kettlebell for the women's weight. Naturally seeing the number 55 beside KB Swings and the number of reps (2 sets of 30, 50 pistol squats splitting the two sets), I opted for my safety net of 35. The coach took one good look at me and told me to go get the 45 pound kettlebell. I waddled over and grabbed the 45 pound one, but had some serious doubt.

But here's the thing. Coaching. Both of the coaches at the gym know me and my abilities quite well. Enough to know exactly what I should be lifting or doing at all time. A good CrossFit box will have coaches who know their athletes. When Kristi told me to go get that 45 pound kettlebell, it's because she knew that I would be able to do it. She knew it would put me out of my comfort zone, knew that it was a challenge, but she knew without a doubt I would get through it. Sometimes when I look at the board for the WOD - I can choose a challenging weight. But sometimes when I have those days and I'm not so confident, having the right push and motivation from the coaches can really help.

We talk about it all the damn time. I am not really sure what is behind this phenomenon, but I'm not sorry about it either. I can't seem to help about talking about something that provides me a level of satisfaction and makes me happy. And our crazy outfits believe it or not are sometimes not only for the enjoyment for others - but consider it equipment! You try climbing a rope multiple times with bare legs - unless you enjoy rope burn then you are on your own. Oh, and this also seems to come with the territory of taking CrossFit related photos or selfies. I want to talk about so badly how I did 100 burpee pull-ups and I made it through and I want to tell all of social media about it, but sometimes there is a limit.

I care more about what I eat. Don't get me wrong, I'll never break up with you soft serve ice cream - but I definitely have changed my eating habits. At home I prepare all the meals, and I'm very conscious about what we eat at home. I've swapped out gluten free pasta for zucchini pasta as an example. If I'm buying tomato sauce, I make sure it has no sugar in it.  This method is good because if it's the weekend and my friend's want to go and have sushi - no problem! Or ice cream. Mmmm ice cream. I love food and I can't devote my life to a diet like paleo, and I would argue that I'm successful and possibly equally as so by eating the way I do. Which yes, I limit the grains and sugar - but if I'm going out with friends, I'll eat those things in moderation. I've had great successes by limiting these options but not fully getting rid of them 100% of the time.

But most of all, I've found something that makes me happy. What more can someone ask for?

Thursday, 21 August 2014

ENDURrun Marathon: Recap

I haven't posted anything in a while because I was busy preparing and getting ready to conquer 42.2 kilometres in Waterloo, Ontario. The ENDURrun is a 7 Stage race series that runs over 8 days for a cumulative 160KM. Runners can choose to be a part of the ultimate series (all 7 stages), Sport runner (Stages 5-7), Relay runner or a guest runner (choose the stages you want to be a part of). Stages range from road, trail, ski hill. Previously in 2013, I participated in the Half Marathon. The course was not your typical Goodlife or Scotiabank in Toronto, in which I'm referring to the flat elevation. The Stage 1 Half Marathon was characterized by rolling hills, and I knew I was getting myself into the same situation for the Marathon. And still, I decided that this would be where my first marathon would happen.

For the too long, didn't read crowd: Course was a bit tricky with the numerous rolling hills, incredible en route support from aid stations, my coach Gillian and Noah met me every 3-4KM to cheer me on (course open to traffic). All runners were super supportive and kind (except for the one who thought she was better than everyone [or at least me] and decided to push me out of her way without indicating vocally that she was behind me). Wonderful after race perks, the food that is served after the race is over is like no other. There's a set menu everyday, with options for everyone to eat as they take in dietary needs of all runners. It is the BEST after race food one could have. Protein smoothie station - yes please! Also, there was a slew of photographers snapping photos - FOR FREE. Yes, you could download your photos for free, no charge. The photo quality and the number of photos you can download are better than any other race out there. I've posted some of those here (thank you Julie, Natascha, Jeff and company) that are available - more to still come as they have thousands of shots to process. Would I do the ENDURrun Marathon again/race series? Hills and all - yes I would. My next one, ideally something a bit flatter! Run Waterloo knows how to run (haha) a race, and I'll keep on coming back. Every time it has been worth the commute to Waterloo and the surrounding area!
This was incredibly well placed around the 35K mark. "You don't have to go fast. You just have to go"



First part will be a recap of race day, second part is a reflection. 

My day started bright and early at 4:15am, getting ready for our 6am start. We met with Ultimate ENDURrunner Michelle (who ran just about 118km prior to this Stage) in the hotel lobby and we were on our way to race start.


And to my own disbelief that I was at the start line, Lloyd the race director counted us down and we got started on our marathon course. As we approached kilometre 3, the sun began to rise and gave us a beautiful scenic background. As we headed up our first larger hill, a familiar car slowly passed us and I knew my coach Gillian and her greyhounds Teddy and Lee Lee joined us on course as our unofficial mascots. Roughly every 3-4KM Gillian and her boys stopped along the course to give support to all - more on that later.

Race mascots Gillian, Teddy and Lee Lee!
Seriously - there were hills guys. There were hills. Lots.

Michelle and I decided that we would run for 6K, grab a drink/fuel if need be - then keep on going.  This gave us a good 15-20 second break. This was good for us for over the first 23K. What was nice in between the aid stations was usually our cheering squad that consisted of Gillian and the boys, and Noah. On the route, we would see Julie and her incredible camera crew (props to Run Waterloo Photographers - you can see all the photos here). During the run itself, I've been struggling with some aggravation in my right toe and I am pleased to say that it didn't bother me on run day!



Lee Lee (red collar) Teddy (blue collar)
Hot damn another hill, Dee's shirt was inspirational!
Michelle and I were averaging a pace around 6:38-6:40 min/km, a very comfortable cardio pace for me. My intentions were set to survive the marathon, not race it. This pace was not demanding but I had concerns about finishing strong and finishing, so it was a realistic decision. We generally were behind another pack of fantastic runners, Deirdre- an incredible Ultimate Runner as well. 

Finishing lap 1!
Things started to get a bit tricky after the 24/25KM mark. I even stopped to go to the bathroom at 27KM on the second loop turn around spot. I knew much earlier in the race I had to go! I'm thankful that Michelle spoke up about using the bathroom, could have been pretty uncomfortable (I really didn't want to stop her run because I had to go too!). Naturally, (mainly due to the fact that I should have had more kilometres under my belt) when I hit 33KM my legs started to feel fatigued.  To be honest, I wasn't entirely surprised by this. I knew it was because I didn't put in as many runs as I should have been doing per week.  However what was helpful is that I didn't "feel" tired so I knew I could carry on. I groaned audibly, when we hit 36K - I was ready to be at the end already.
We couldn't be happier to be on top of the hill
Hill, a four letter word all right.
Around 37-38K, I was super happy to see running queen Joanne at the aid station - it was another good person that wanted me to keep on going. Having as many people cheer you on and believe in you - super helpful. Michelle, an experienced marathoner and ENDURrunner - knew that between 40-42.0KM she would need to entertain me. Trust me, even after traveling 39 kilometres and knowing you are about to finish - become the longest kilometres ever mentally.

At 39.5KM
39.89KM 
About 100m to go - unloading for fabulous finish
And there it was...the finish line.

I'M COMING FINISH LINE
Auntie Jodi and I - who basically wore the same shirt!
I am still in crazy disbelief that I ran a Marathon. It still hasn't registered that I have. In fact, I think I know it has because I want to do it again. I'm not sure what is wrong with me, but I really want one more crack at it. I'm planning for the Mississauga Marathon, and likely to race it too.  It honestly wasn't as bad as I thought it would be. So here are all the reasons as to why it wasn't bad, and all the people who I am crazy thankful for.

Michelle: We literally met for the first time 30 minutes prior to the race start. You decided that you wanted to stick with me, I'm not sure why - but I am forever grateful for your company on the course. You motivated me, you are an incredible tough runner, you helped me out so much to get through 42.2KM. We laughed, made jokes, it was an incredibly pleasant run and I hope you will always take pride in helping out a first time marathoner on a tough course.

All the other Runners: You are one tough runner. Unreal. Loved meeting people on course, chatting, and giving some motivation to you all. Friendliest bunch of people you could meet at a race. Auntie Jodi you are a rockstar, no idea why you do this crazy stuff but you've always been someone to chat with about running! Running the same races as you in Waterloo is always so great and I'm happy we get to see each other and I get to spend time with Uncle Michael, Jessie and Jordie. You've also introduced me to some of your running friends who are the nicest and supportive runners I've ever met (Joanne, Susan, Dee just to name a few). And to those who made the weekend possible: THANK YOU ENDURRUN RACE CREW!

Gillian aka Runningwith Glee: We met in 2012, you took me through my first half marathon with Nancy. You believed in me. You are a rock, you have understood so many of the ups and downs I've had with running and things that have affected my running - but you've helped me push through and see the bright side. Always knew that there was someone there for me. You drove a cumulative 3 hours to support me on course, and I will be forever grateful. How much that meant to me was absolutely indescribable, and I look forward to learning more from you and improving always as a runner.


North York Running Room: AHHH so many people to mention, Nancy, Craig, Mike, Shirley, Marcy, Brenda, Cynthia, Sandra, Poopak, John, John, Suzanne, Hooman, Laurie, Ariel...and more I'm so sorry but just know - thank you. Thank you for the early mornings, the conversations, the coffee, the good, the bad, the routes, dinner, drinking, the destination runs, all of it. I look forward to continuing running with all of you bunch of crazies.

CrossFit Vortex: ALL of you - my sign. I love it. I love all of you. This is a community of love and teamwork, and it's amazing what we can all do together.  CrossFit has made me into such a better runner, stronger mentally and physically. Coach Kristi and Coach Adam, you have taught me how to push myself and respect my body at the same time. Kristi, thank you for taking good care of me a week prior and tapering all of my workouts so I wouldn't be sore. To truly understand the Vortex spirit - you have to come in to try it out. I guarantee you that CrossFit (especially Vortex) will change you, in all good ways.



Dr. Scott Howitt at Sports Performance Centre: Best chiropractor/physiotherapist hands down. Always made sure that I was in good running shape, has helped me through any of the bits of aggravation I was feeling during my runs. This guy made sure that Sunday was possible and was pleased to see me after the race in pretty good shape. We've deduced that I just really didn't run Sunday hard (it's true!)
 
Linda Sculac: CrossFit mom to all, you my friend are unreal. Linda recorded herself on my phone cheering for me because she couldn't be there in real life. It was a 2:30 minute long cheer squad, and I laughed each and every time it came on (kilometre 18, 27, 39). You've always believed in me, my strength, have got me to do ridiculous things, and rightfully celebrated when you beat me by one rep in the workout. Also, I'll always remember that faithful Partner WOD day where I decided to smoke past you...You have always pushed me to be the best and be stronger.



My Parents: Totally there in spirit on race day. Thanks for always making sure that I was taking good care of Noah and able to juggle training, school and work. And not judging me for my crazy exercise choices. My sign was awesome mom. I love you. My Family: Thank you for being supportive and sending messages/phone calls!



Noah: You are the absolute love of my life and you have managed with all of my exercise and training schedules. With my early morning wake up to go to CrossFit or to go out for my Sunday long runs early in the morning. None of this would have been possible if you were not supportive of me, my goals could not have been achieved. Also thank you for not judging me for eating three lunches, Menchies, Chinese food, fuzzy peaches and bean chips with guacamole after running the marathon. Then the continuation of my need for food for 24 hours straight after. You've given up a lot of your time and cottage weekends to support my marathon training. Also, I LOVE MY SIGN. Holy crap well done. It's The Blerch!

Tuesday, 5 August 2014

Upside Down Apple Cake

This is an absolute Shabbat favourite in my family - this is usually the cake I bring to any Shabbat dinner. What is Shabbat you ask? Shabbat begins sundown on Friday and ends on Saturday at sundown. Simply, Shabbat is the Jewish Sabbath. Shabbat is the day of the week where basically the world stops (for you), and you simply turn off and take the time to relax. There are varying degrees of celebrating this weekly holiday, the more religious will not use any piece of technology, do not drive, do not turn on lights, no cooking, no spending money etc - a day of rest. If you are really curious, you can read more about Shabbat here! In my opinion, there is no right or wrong way to celebrating - you can decide what you will and won't do on Shabbas.

In our family (my husband and I), we will either go over to one of our family members for Shabbat dinner, we will host (aka a few times a year if that), or just have Shabbat dinner by ourselves. The beauty of the holiday brings the entire family for a meal, which sometimes due to hectic weekly schedules is hard to do. There are many traditional foods that are consumed on Shabbat, and once again these items may differ between different Jewish backgrounds and upbringings. Shabbat is usually that time of the week where special dishes will come out for dinner that don't usually make an appearance during the week. We also make a ton of food so it lasts for Shabbat lunch the next day!

Also this is where the art of Bubie (grandmother) math comes into play. If my Bubie asks me, "How many kreplach do you want?" and I answer with "2", then I know I'm really getting 4. You have to be strategic in what you ask for, and there is no room for "no."  You wonder why I was so schmaltzy before CrossFit...

Some traditional foods we eat are:
(this is just a small list of food items!)

If you are interested in experiencing a Shabbat dinner (it's delicious), you should let me know! I'd love to have people over to share a lot of good food and wine. 

Back to why you came to this post. I warn you, this recipe has tons of gluten and sugar within it. When someone invites us over for Shabbat dinner, and if I'm given advanced notice - I make my special Upside Down Apple Cake! And it's parve. Parve means that the food product does not have any dairy in it, most Shabbat meals feature meat and according to halachic food rules - you are not suppose to mix meat and dairy in the same sitting. 

Now, this is the burn proof (ideally) way of doing an upside down apple cake. Since my baking accident and my 2nd degree burn, I haven't made caramel ever since. 

Trust me - this is really something in person 

Upside Down Apple Cake

Adapted from The Kosher Baker - Paula Shoyer

Ingredients:
- 2 cups Sugar plus 3 Tablespoons
- 2 cups flour
- 1 cup oil
- 5 eggs
- 2 teaspoons cinnamon
- Splash of vanilla
- 2-3 Apples (I like Fuji, Royal Gala - use what you like)

Directions:
1. Preheat oven to 350F
2. Using a 9" circular pan (or springform), grease pan. 
3. Mix the 3 Tablespoons of sugar with cinnamon in small cup, sprinkle all over pan
4. Add sugar, flour, oil, eggs and vanilla to a large mixing bowl - using a electric beater, mix well. 
5. Core and peel apple. Slice in half, and then make into thin slices. Lay slices of apple in pan, I put them down in a circular fashion, and I also do some overlapping.
6. Add batter on top of of apples. 
7. Bake for an hour, or until golden brown. 
8. Let it cool for at least 30-45 minutes, then flip out of pan. 

This cake freezes extremely well!


Friday, 1 August 2014

Results: Beer Open WOD

My score of 15:44 for the Beer Open WOD was smashed by our very own Kristi - 11:52. I now owe her not only one beer, but now two because I said if she did it under 12 minutes I would make it two. Totally impressive and let's see if she can set up a winning streak!

Wednesday, 30 July 2014

The Rachel Beer Open WOD Challenge Series

I walked into the gym this morning, and exclaimed (before doing the workout) "if anyone beats my time today, I'll buy them a beer." I was feeling pretty cocky. And if there is anything you should know (if you don't already know) about CrossFit WODs - they always look easier on the board. But the real reason behind my statement was - I wanted to push myself and put myself more in a competition mode to see how I would do. Plus it also meant I would have to buy beers for people who beat me, so that was a push too because I couldn't take back what I said.

Today's work out was: 50 Burpees, 100 Double Unders and 1 mile run - For time. I also knew that most people at the gym could do this workout as prescribed - so people would definitely be able to beat my time. Simply put, I went all out. There are two benefits to this method:
1) I push myself
2) I really don't want to buy beers that I don't get to consume
2a) But I really DO want to buy beers because - well, drinking?! Why not.

I finished today's workout in 15:44 as prescribed. It was actually really difficult, a lot harder than expected. I would have to admit my tempo run training did come to be helpful for the last 200m of the mile. Looking back I should have ran my tempo pace for the last lap - but, I always have these thoughts after the WOD. Based on the time I left gym for the 1 mile, I did just a little over a 9 minute mile which translates into 5:35 pace for km.



And then from this was birthed the "Rachel Beer Open WOD Challenge". So I like to consider this an inclusive event, but I'm directly excluding men from my challenge - because just like any other sport - men and women majority of the time do not compete against each other. Sorry boys.

Foundational Rules for the Challenge Series

 - Any female CrossFit Vortex member is eligible to participate

- The WOD selected will offer skills that most participants can do (i.e. Muscle Ups will not make an appearance as it is an advanced move). The WODs will be varied, and weights for lifting movements will be very much the same as the Games Open WOD. 

- Rachel, as the time setter will only be allowed to attempt the WOD once. 

- Participants have a maximum number of 2 attempts at the assigned WOD.

- The attempts can only be done on the day of the official Rachel Beer Open WOD or on that week Friday Open Gym

- I trust that everyone will count their reps/rounds truthfully

- Your time/score needs to be recorded on the whiteboard, you can e-mail me a pic of the time or Kristi/Adam can verify your time

- 1 beer per athlete! Good try. 

I will be keeping track of the athletes who have beaten my time so I know who I owe beers to! And I don't know, perhaps I'll have some sort of fun prize for the athlete with the most wins or something like that.

Monday, 28 July 2014

Strawberry & Blueberry Smoothie

I'm on a smoothie kick - I just realized my last post was a smoothie too. I find that making fruit smoothies are a fun way for me to feel like I'm eating a treat that I shouldn't be (or at least not as often).

Speaking of sweet treats, I'm pretty excited to go to Dutch Dreams to experience their magical, magical, ice cream later on this week. IIFYM all the way. I'm a firm believer in food enjoyment. In addition to exercise of course.

This smoothie makes enough for 4 people, or two people with seconds and almost thirds. So you can slim it down as necessary. In choosing not to kill my husband, I used real milk - substitute for other milk if you'd like.

Stawberry & Blueberry Smoothie

Ingredients
- 1 cup milk
- 1 cup fresh strawberries
- 1 cup fresh blueberries
- 4 ice cubes
- 1 1/2 Tblsp 100% peanut butter
- Flax seeds


Directions
1. Add everything to blender
2. Blend
3. Consume

Friday, 25 July 2014

Banana Mango Smoothie

My doctor has told me that I don't eat enough fruits and vegetables daily. This doesn't really come to a surprise to me to be quite honest. I bet that a lot of people hear the same thing. So I've resulted to blending fruits and veggies into smoothies to help me get a little more than I usually do.

So here's my Banana Mango Smoothie!

Ingredients:
- 2 bananas
- 1 cup mango
- 2 cups spinach
- 2 cups water
- 2-3 ice cubes

Directions:
- Throw in blender. Blend. Drink.

Chicken Stir Fry

Stir Fry - not normally things people need a recipe for, because I feel like it's synonymous with "whatever I have in the fridge is going in!"  But you've also heard my shpiel too, work, school, husband, crossfit, running, yoga.

Pro tip here, I usually will cook and cut up more chicken than I need, mainly because it freezes so well and in an emergency dinner situation, you know you don't have to resort to take out!

Seriously - you don't need a recipe. It's literally, cut chicken, cook fully, remove from pan. Add all of your veggies, cook that down, add back chicken to the pan, sauce, spice. Boom. Done.


Monday, 21 July 2014

20 Minute Hamburgers

Or less.

If I'm looking to put a meal quickly together and if I have some beef in the fridge, hamburgers are one of those really quick and easy dinners. And it's one of those things I make that every time it's slightly different. The recipe below is going just to be a base of what I do, and you can always throw additional things into the mix! Whether that be vegetables, or different sauces/spices (like dijon mustard, or a bit of Worcester sauce!)

Also I have my super secret way of getting a pretty round burger too...

Basic Hamburger

Ingredients:
- 1 pound lean ground beef
- 1 egg
- 1/4 cup rice "breadcrumbs" (gluten-free)
- Seasonings of your choice (I usually put in onion powder, garlic powder, paprika, italian seasonings)
- a splash of liquid smoke if you want that smokey flavour

Directions:
1. Find a circular ziplock lid. I'm not kidding. Here's an example.
2. In a large bowl, mix together the beef, egg, rice breadcrumbs, and seasonings. And by mix, I mean mix with hand. It's gross but that's how it's done.

3. Line ziplock lid with plastic wrap. Take a ball of your meat mixture, and flatten it out in the ziplock lid. That's how it gets it's shape.

4. Heat up your frying pan to about medium/high heat. Fry on both sides, roughly 3-4 minutes each side depending on how fat your hamburger is!

Friday, 18 July 2014

Two Bite Brownies

My diet (or as I shall call it, my eating lifestyle) has been on my mind quite frequently in the past month. Enough to make some new changes moving forward about what my relationship to food should be, based on my exercise activities.

While I do not necessarily find the Paleo diet conducive to long distance running (I find that I really require the right amount of carbs that have a high enough glycemic index), I have certainly found it beneficial in other ways. The diet really helps me from eating junk food. It's changed how I order my coffee, to what kind of choices I make when I'm craving sugary goods. (Ok, well let's excuse that smidge of ice cream in my freezer right now).  But hey, some gains are better than none. I make much better choices, I make my own smoothies with real fruit that give me that sweetness I'm looking for, I make a point to incorporate fruit and veggies more often too.

So what I'm saying here, is when I'm running long distances - I eat carbs the night before. I will eat something with carbs after a run. I eat energy gels and chews mid run. You have to find the right fit for you so you don't bonk in the middle of a run - at the end of the day, that's the most important thing to do - Paleo or not paleo.

I'm changing the scope of my blog to incorporate other food groups that some would say that are "bad" for you. I'm no nutritionist, or doctor, and I'm not here to tell you what to eat, how to eat it or to define what is "good" and what is "bad".  I'm just here to provide recipes to things that I make that taste good.  I'll try to do this more often too.

Anyway, enough with the shenanigans on with the delicious part of this all. BROWNIES. That's right. They actually taste good, it's pretty awesome.




Sunday, 29 June 2014

Chocolate Avocado Smoothie

This recipe was inspired by Kristi, because she mentioned this morning about making a smoothie out of bananas that she had lying around. I think we also discussed that they might be better off for banana bread, but truly the conversation now seems a bit foggy. However, I can tell you usually once I have an idea in my mind - I typically follow through with it. Especially when it comes down to food.

This weekend is the Canada long weekend, except it's not truly a long weekend because I have to work on Monday. And I also have to stick my long run on Tuesday morning, which means I'll miss another CrossFit workout. However, I've been contemplating running all the way to the box...I just would need to figure out how I would get home. Running would not be an option after the fact, but I'm sure I'd figure something out.

So back to food, originally I wanted to make a strawberry banana smoothie. Knowing I had no bananas, I went to the grocery store to pick some up. Upon returning home, I realized I had no frozen strawberries. So there went that plan. But I think I came up with something even better!

I present, the Chocolate Avocado Smoothie

Tuesday, 24 June 2014

Tuesday, 10 June 2014

Beef Meatballs

One of my childhood favourite meals growing up was my Grandma's and Mom's spaghetti and meatballs. I've been pretty fortunate to grow up with good cooks in my family. My Grandma would make her spaghetti and meatballs, but her trademark is her sweet and sour meatballs. The best would be during the Jewish high holidays when a steaming bowl of meatballs was passed around, I'm quite sure each and every time I just piled my plate high and filled up on meatballs before anything else could come out. These meatballs didn't need an accompaniment of pasta or rice, they were just fantastic on their own!

So I bring you - the meatballs that I grew up on, adjusted to be gluten free since both my mother and grandmother used breadcrumbs in their recipe.


Onwards after the jump!

Sunday, 8 June 2014

Friday, 6 June 2014

Tofu with Sweet and Sour Sauce (not strict Paleo)

Back on the blog wagon I come, I've been neglectful. My conscious goal is to get some recipes posted here at least twice a week for consistency sake.

In a home with multiple allergies and food restrictions makes cooking and baking difficult. For example, I can't eat wheat. But my husband can. However a lot of Paleo/Gluten free recipes for baking call for almond products such as flour, not a problem for me but a big problem for my husband.

At the same time, knowing that my husband misses out on all types of tree nuts he shouldn't be subject to gluten free stuff all the time because he can process gluten. Also he shouldn't be subject to the Paleo diet if he chooses to not go in the same direction, so I always provide a starch option to my meals or something else.

That's where this Tofu with Sweet and Sour Sauce came out of. Mainly because I had no chicken on hand. You could easily make this recipe and swap the protein to one that you prefer. The sauce is completely paleo, the tofu part...not so much. I ate mine (pictured below) without rice, and my husband had rice with his.

 

Recipe after the jump

Tuesday, 3 June 2014

Paleo Coffee Smoothie

Yesterday after the WOD and Gymnastics, I was absolutely starving. But I knew that at 10:30pm I didn't want to eat. But I wanted something a little more than my usual protein shake afterwards. I saw PaleOMG post on Instagram a picture of her iced mocha. So I decided that I was going to kick that up a notch!


Recipe after the jump

Sunday, 1 June 2014

Gluten Free & Tree Nut Free Granola

Another Paleo Challenge begins and I bring you a totally not Paleo recipe. As some of you know, I actually won the last Paleo Challenge at CrossFit Vortex - largely to my surprise. I had good losses and gains physically, but where I really gained was in my physical conditioning. I performed the same WOD with a whopping 117% improvement. Yes, simply put I killed it. Yesterday marked the first day of No Pain Paleo and CrossFit Vortex's Paleo Challenge.

My husband and I live in a household of foods we do not and cannot eat. Which is as follows:
- pork (choice, religious reasons)
- seafood (choice, religious reasons)
- tree nuts (husband - allergy)
- gluten products (me - intolerant)

Also understanding that I have to be respectful of my husband's choice not to participate in the Paleo challenge, I also need to prepare foods that he can eat too. Everytime we go to the grocery store, my husband tries hard to find a granola or granola bar that doesn't have any tree nut (almond, cashew, pecan, walnut etc) in it. Simply put, it doesn't exist. See, my husband's allergy only began in his late teens - so up until that point he enjoyed anything and everything that had tree nuts in it. Until one day he had a reaction and that was it. So, he certainly misses granola and many treats that have tree nuts in it.

Therefore I bring you, Tree Nut Free Granola!



Wednesday, 28 May 2014

Wednesday, 21 May 2014