Alright, alright, alright. Here are the details for the January Nutrition Challenge and how YOU can join and get involved.
1. Anybody can do this! You don't have to be a member of CFPV to join, this challenge is open to the public so if you have a friend or family member who needs a little extra motivation, have them join in! SHARE, tag your friends and spread the word...Go HERE to Sign Up.
2. This is a 60 day challenge that will extend from January 7th to March 3rd. Regardless of your goals, whether it's lose 10 lbs of fat or gain 5 lbs of muscle, you can be a part of this. This is not a Biggest Loser style event as not everyone wants to lose weight and those results typically can't be maintained after the challenge. Go HERE to Sign Up.
3. On Thursday, January 7th we'll have the InBody at the gym at every class giving you your body composition and baseline measurements to give us a starting point for the 60 day challenge. Sign up, show up, take your test, get your results and come back to hear how to use them to reach your goals. Go HERE to Sign Up.
4. Thursday January 7th at 7 pm at CFPV we will have a briefing and seminar on eating strategies, goal setting, nutrition ideas and details. This isn't mandatory BUT will separate the successful from the unsuccessful. It's an hour to pick my brain, set goals and come up with a plan to win. Go HERE to Sign Up.
5. At the seminar we'll take the results from the InBody test, set 60 day goals, strategize and set sample macro requirements to help you reach your goal, utilize My Fitness Pal to track custom macros and talk about training ideas. You don't want to miss this! Go HERE to Sign Up.
6. This will not be a restrictive diet challenge, there won't be any deprivation or starvation techniques and we won't accept over training to reach your goals. We are emphasizing a balanced and safe approach that will be maintainable after the challenge. This means you can have beer Tucker... Go HERE to Sign Up.
7. At the end of the 60 days, the Inbody will return to get secondary tests so we can analyze every ones progress. My top 3 winners (those who reached their goal or exceeded it) will have the opportunity to create their very own WOD, my first place winner will receive a custom prize package with apparel, gift cards and CrossFit essentials.
Easy cabbage tacos with all natural ground beef purchased at Wahl Family Meats
Saute onion and beef with the following ingredients:
Something for Dessert...
Jodi made these yummy paleo blueberry muffins last week and they were a huge success!!
2 cups almond flour
1 tsp gluten-free/cornstarch free baking powder
1/4 cup softened butter or coconut oil
4 TBSP pure maple syrup or honey
1 tsp pure almond extract
1 tsp pure vanilla extract
3 TBSP full fat, unsweetened coconut milk
dash of salt
1 cup dried or fresh blueberries (I used freeze-dried blueberries with no added ingredients)
Preheat oven to 350 degrees. Line 9 muffin tins or grease with coconut oil. In a large bowl, beat together the butter, maple syrup or honey, almond and vanilla extracts and coconut milk. Beat in eggs. Add almond flour, salt and baking powder and beat until combined. Fold in the blueberries. Generously fill each muffin tin and cook for 15-18 minutes, until golden brown and toothpick comes out clean.
You can also find the link here enjoy!
Something for that Sweet Tooth...
Glazed Apples for FUN!
I have a major sweet tooth and this is one thing that helps.
One whole apple sliced, sprinkle cinnamon and raw honey and bake at 350 for 20 minutes, BOOM done! I usually only eat half because it is so sweet. Enjoy!
Quick protein packed breakfast
Gluten Free Cream of Rice
(This isn't Paleo, as I use the ZONE- do what works for you!)
Follow directions on the back of the C of R, after it was cooked I added 2 scoops of Recovery Progenix Peanut Butter Smash which is sold at the box!
On the side I have two poached eggs- one whole egg and one egg white. I cooked these for one minute in the microwave!
-Zone friends this breakfast is a 4 block meal-
Caramel apples, pumpkin pie, roast, fresh rolls oh my! The holidays are here and so are we to share delicious healthy recipes for you to try with your family. Now is the time to keep up your healthy eating. Don't gain the 10-15 lbs this holiday season only to want to lose it in January.
Let's call this month Nutrition November! Please share pictures of yummy meals you've made with our hashtag #CFPVNN
Easy one pot meal- Pork loin roast with baby reds and carrots. I have a horrible time measuring I simply made a rub with the following spices: Rosemary, Parsley, Salt & Pepper, Fresh Garlic, and Thyme. Place in crock pot on low for 6-8 hours depending on size of roast. Quick, easy and Paleo friendly if that's your thing.
A message from Andrea....
I want to start with some history…
Growing up I never really struggled with weight, or maybe I just didn’t care. Either way it wasn’t until I was reflecting on pictures after my third child when it hit me. I’m completely miserable! In 2010 I got “serious” about my fitness and started kicking it up a notch. Instead of seeking help I signed up for a membership and did what every other women thinks to do who has no idea about working-out, cardio! For a short period it helped but I still wasn’t happy, I was stuck and ready to make a change. I started Iron Fit (which was basically a watered down CrossFit). I absolutely loved it; I worked hard and started to drop weight faster. I researched local gyms in the area and discovered a box in Corvallis which happened to be the same person who was training Andrew at WOU during strength and conditioning training for basketball. Andrew and I started this Paleo challenge his professor challenged his class to try. After 30 days I lost about 15 lbs. I was so happy! I maintained my weight and started to get comfortable again. AKA I knew if I didn’t set a goal I would blow up again. Then it happened, a kind word and nudging from a friend and former bodybuilder got me looking into stepping on stage. 14 weeks later I competed in my first show and was hooked.
During this time I learned how to drop weight relatively fast and also gain weight (post show) really fast. Fast forward to recent diet, I know how to watch my macros to lose weight but my goals have recently changed. I want to look good, and perform better!!
It was about 9 PM and the night before I started this journey (yeah crazy I know) after reading the new updated look to the Zone meal plans that CrossFit journal posted I was pumped and ready to start. Was this the first time I read about it, hell no! I was half asleep when we went over it during my L1 training, but this one stuck with me, must have been the awesome color chart J
Figuring out my blocks.
I was lucky enough to have recently experienced an amazing Bod Pod (yeah totally traumatizing) so I knew where my numbers were. 151 lbs. (down to 148 since then) at 18% BF my blocks would be measured out at, Athletic well-muscled female. A whopping 14 blocks, 4-4-1-4-1.
I knew I had to be prepared so I went to the store first thing in the morning after my workout. Side note- I don’t recommend this. I bought most things that were on the favorable list which is what I have decided to follow. You are allowed to follow items on the unfavorable list with moderation however I still want to eat as much grain free as I can.
This is what I put together:
Meal one 8:30 AM:
1 C Yogurt Fage Non-Fat
½ c blueberries
1 whole boiled egg
1 scoop whey
4 tsp Almond butter (when you eat nonfat items double your fat)
*First thought was holy shit this is a lot of food. I totally forgot to drink the shake and that’s probably because I was full!
Meal two 12:00 PM:
6 oz. ground turkey
1 C tomato
¼ C black beans
4 tsp Yumm dressing
1 C chopped broccoli
*This was all mixed together in a salad and it was BOMB!
Snack 2:30 PM:
½ juice from half fresh lemon
1 hard boiled egg
Dinner 6:00 PM:
4 oz. sirloin Barbecue steak
2 C iceberg lettuce
1 C tomato
½ C blueberries
½ C Fage NF yogurt (I didn’t drink my protein shake earlier so I added a protein, wait….is that allowed?!)
4 t Almond butter (quick fat)
Snack 8:00 PM (I’m totally not hungry and it’s too late for me to eat, but I am.)
1 C strawberries
1 oz. sirloin steak *leftovers
*I guess I should add my two cups of coffee made from home plus my 2 Grande Americanos and a Venti Americano from Starbucks. I drank about 90 oz. of water. I’m also taking Omega Plus and BCAA’s in the morning.
Tonight I plan on doing more research about the different types of macros and try to avoid so much fruit. I have discovered the unfavorable macros will have to come in play a few times a week so I don’t die of boredom or feel like I’m dieting for a show. I don’t plan on posting my meals every day, however I will share pictures and new things that I have discovered. If you have questions or want to Zone it up with me, let me know.
The title food prep is just that! You PREPARE your food in advance so that you don't make poor decisions when you're hungry. Rule #1 of food prep is that you have to find what works for you. Not everyone likes chicken and broccoli every meal of the day so you have to experiment with what will work for you. I have perfected a meal that I absolutely love, it tastes great hot or cold, I can eat it for days and it helps me reach my goals. I'll give you a sneak peak to what I do but I want to encourage you to experiment in the kitchen and figure out what works for you!
Things to take into consideration:
1. Do you have access to a microwave?
2. Do you have access to a refrigerator?
3. Does it taste good?
4. Is it easy to prepare?
5. Does it support your goals?
AC's Mighty Meals
3 Bags Frozen Vegetables (Asparagus, Mushrooms, Peppers, Onions, Squash and Carrots)
2-3 lbs 93% Lean Ground Turkey (Sometimes use Ground Beef or 99% Lean Ground Turkey)
4 TBSP Coconut Oil (2 to saute the veggies and 2 to brown the meat)
What I Do:
As you can see I brown the meat separately and make sure it is seasoned to perfection. The veggies just need to warmed up and made soft. When they're both done weigh out 8 oz. of meat and 5 oz. of veggies, lid them and store them for it's time to roll. Takes about 30 minutes to make 7-10 meals. I do this every 2-4 days. *One thing I do that is optional is steam some brown rice or Quinoa and add 1/2-1 whole cup to the meals for post workout meals.
This is a recipe I stumbled on a couple years ago and haven't had the courage to step up and give it a try. I'm looking for a few brave souls out there who will tackle this behemoth project and report back to me their findings. Who is in??? I'll admit, this isn't the "healthiest" of recipes but dammit, it looks delicious!!! In the guise of paleo people are loading up on high saturated fats that are more than likely from processed sources and calling it a healthy alternative. You have to be careful, make sure your meat is local, grass fed and not pumped full of antibiotics and chemicals. This just seems like a fun idea and a way to keep it low carb, high fat and mega tasty!!! For the whole step by step directions, go to-->Paleo Diet & Living<-- and check out their site, lots of great recipes and cool ideas!!!
--> Paleo Diet & Living <-- for the rest of the recipe...
I admit, this doesn't look good at all. But I will say that it is extremely good and packed full of bomb dot com ingredients. I'm not a gourmet chef but I am a dad, husband, business owner, self proclaimed athlete and over all busy person. I don't have a lot of time to make fancy dinners but I can make a healthy one! Try this out and you won't be sorry!!!
2 lbs Ground Turkey
1 lb Grounds Beef
2 Cups Uncooked Quinoa
2 TBSP Coconut Oil
2 Bags Frozen Vegetable Stir Fry
This was super easy! I browned the veggies in the Coconut oil in a big pan. Since they're frozen they produce a nice amount of water and juice. I then add all the meat, season it and cover the pan, stirring from time to time and break up the meat. Once the meat is cooked through, I added the Quinoa to the mixture, (made sure it was swimming in the juices from the veggies and meat), turned the heat up to high and covered it. After 5 minutes the Quinoa absorbed all the juice, I lowered the heat, mixed it up and let it simmer with the cover on it for about 10-15 minutes. This made a HUGE serving, so I had a couple extra lunches from it, the kids loved it and it was good. AGAIN, not the most appealing picture, but it was definitely a creation we'll be making again soon!
This was a little experiment I tried with the ninja Crock Pot as I had never done fish in it before. I only made one serving but it ended up coming out great, the texture was fantastic and the taste was immaculate. Definitely something I'll do again. Quick and easy and can be done in the oven.
All we did was brown the salmon with the coconut oil for about 3 minutes in the Crock Pot, seasoned the fish, cut the lemons into slices and placed on top of the fish, placed the asparagus in the pot, covered it and let it cook on high for 2-3 hours. It was absolutely amazing! This was just a small serving for myself, it was a quick prep and it was great coming home and having dinner ready.
As you probably already know I love my Ninja Crock Pot! It has a stove top setting that allows me to brown meats, saute vegetables, boil water, heat up leftovers and all kinds of things as well as slow cook. SO, it's my go to cooking method when I know I have a long day ahead of me. Today my mini chef and I decided to make some thighs, a nice kale salad and of course a fruit bowl (not pictured, we ate most of it lol).
12-15 Chicken Thighs
2 TBSP Coconut oil
Season as desired (we use Mrs. Dash)
1 Large Bell Pepper
We simply browned the seasoned chicken for in the ninja with coconut oil for about 10 minutes (turning once or twice). While the chicken was cooking we rinsed the salad, cut up the pepper, put it in the salad, placed it all in a bowl with some tight wrap around it and set it in the fridge. Then we covered the chicken, put the cooker on low for about 6 hours and when I came home, BANG, dinner was done and ready to go. No waiting, no last minute decisions, no excuses...