Yeah, I eat. Every day. Like a boss!

So when I first began "blogging" (if that's what we can call this) almost 2 yrs ago, I posted a lot about food, what I was eating, how I was training... Then I fairly quickly realized that there are SO many real food bloggers out there, and really VERY few people were reading this so... meh. all my food is pretty much the same anyway.... so it got boring pretty fast.


However, a friend mentioned recently that she wished I would post what I'm eating. I didn't even realize she read my blog :) BUT yo. I love it. I'll share whatever I can that might be helpful.

Zucchini, Squash, Onions and Eggs...
broccoli slaw is my staple breakfast 'veggie' though

An average day of Food

Breakfast = 3 eggs and some mix of veggies sauteed in Coconut Oil.
ALWAYS with coffee + canned coconut milk on the side.

*If I'm feeling a little spicy I may cut one of the eggs and throw in a diced Italian sausage.


Snack = follows breakfast by 2-3 hours.

I was out of blueberries... back up= mixed berries

Honestly this is my most frequent snack lately... frozen blueberries + a big scoop of Almond or Sunbutter + some shredded coconut + almond milk and maybe 1/2 scoop protein powder...

I have NO guilt over this when my training volume is heavy and high.

If I'm more relaxed in training... and more conscious of weight control,

a good snack is

1 Hardboiled Egg or Ounce-ish of Chicken + Cherry Tomatoes + a few almonds

OR just the berries with cinnamon and coconut shreds, without all the extra fatty goodness.


Midday Training is followed by 1.5 scoop Progenex. (I hate to love it).

Note: I did not make this salad.
A restaurant did. Mine is better.

Lunch is whatever I can throw together fast.
here are two samples:

Big bowl of spinach or greens. with about 1 cup of halved grape tomatoes. spoon of garlic, some kalamata olives, Sundried tomatoes in olive oils, maybe some nuts, and scallions if I have them around...

top it off with some chicken (3-5 oz) and balsamic vinegar and call it delicious!!

fresh cilantro makes it best.

OR if I've made it and it lasted this long I may have my favorite chicken Salad with home made mayo... mmm!

Go to "the clothes make the girl" for the mayo recipe. It's bomb.

Sometimes there's time and hunger for afternoon snack... It follows along with morning snack's options.

Evening training is followed by 1.5 scoop Progenex.

Confession: this was my lunch and
dinner yesterday. 

Dinner ... finally by 9-10pm... Dinner...

Almost always a hot plate of sorts.  Sauteed up veggies with pre cooked meat source tossed in with some spices.

Example: Spaghetti Squash with Ground Turkey, onions, and mini peppers.  Sauteed, with Sundried tomatoes tossed in for a little oil and extra flavor (I do this ALL the time in place of sauces).  This one has a little balsamic on it as well.... but if you're going for the asian flavor reach for the coconut aminos.

OR, maybe I'll have cooked a roast in the crock pot and serve it up with roasted veggies (tossed in EVOO, and baked for 30-40min at 400 degrees)

Finally, IF i'm not concerned at all about weight issues... I may or may not throw in dried mango, and dark chocolate, into my day at will.  I know myself.  I can tell when it's slowing me down, so that usually is enough to keep it in check. Fats give me energy, but extra sugars drain me,  so if I need to cut treats it comes from the mango and chocolate before the nut butters and almond or coconut milk.

And that's a day!

Disclaimer: Actually the beautiful simple thing is that any meal can be eaten at any time of day.  Foods don't have to be exclusively for one particular meal or another... so much flexablity.

Important Ingredient:  all of this is accompanied by a gallon of water a day... give or take a bit depending on heat and training volume. 

Is it REALLY a treat?

A whole cheesecake showed up in my fridge today - the real deal, cheesecake factory sublimity.  I made a narrow escape, by sprinting out to the gym for my lunch break.  This gave me enough distance to break the trance luring me closer and closer, fork in hand, arm outstretched.... sort of like Aurora drawn to prick her finger on a spindle in Sleeping Beauty.

As I sped along frantically, I thought about why not eat that cheesecake.  I thought about my goals.

In and of itself what's so bad about treating myself to some cheesecake?  Nothing. 

Nothing except I have already 'treated' myself quite a bit in the last week, 'celebrating' the conclusion of the NLI series.  There's a voice that says, "you deserve it!"  but you know what? I deserve BETTER than what the cheesecake has to offer me.

I really want to heal.  I want my body to truly recover from all the work I've put it through the last few months, so that it can come back stronger.  Nutrition is essential to that process.

A small treat every now and then is ok, but it has to stay exactly that, a small treat every now and then. 

Otherwise those cheats add up  "like a thief in the night" and the next thing you know my goals are riding off into the sunset, along with all the hard work I've put in to earn my successes.  I know what my goals are.  I know what my body needs to reach them.  Every choice paves the way closer or farther from them.

It's Christmas. I'm taking two weeks vacation.  That's wonderful!!  But the way I take that vacation is critical to my ability to heal and recover during this rest time, to rebuild and be ready for the training ahead, and to be the happiest about the time I took.  I want to be grateful and pleased with the time I had with my family, not angry at myself and blaming them for derailing me.  I am the master of my choices.

I know (with a little distance between us) that cheesecake is my gateway.  It sets the stage for how I will handle every opportunity and temptation of this holiday season.  If I approach them with the carefree attitude of  "It's my vacation.  It's not a big deal. I've worked hard so I can indulge."  I will be taking rapid steps away from my goals. 

Last year, the rum cake won.  Here it is.  I didn't mention that I ate the WHOLE THING. and that bottle of bailey's, and more. I've been training myself to be prepared to face that rum cake this year and win.  I think that little bastard knew I was ready for him so he sent his cousin the cheesecake to trip me up and weaken my will.  I'm not having it.  No, I'm drawing a line.  To help, I made this sign to keep the cheesecake company until I find the right party to donate it to.



Inflammation and Weight gain do not equal HSPU's and Muscle Ups.
Those are two big goals I have, which I can't really practice until my bicep tendonitis is healed.



I'm also going to put this on my phone background.  As I face choice after choice this holiday - I want to make my decisions empowered by my goals. Will I make a few indulgent choices?  Probably, but I want to make them will full awareness of what I'm saying yes and no to.

Saying NO takes having a bigger YES :) 

How are you approaching the holidays this year?

New Challenges & Victories

Item 1:  Crossfit 760 will be at the Southern California Regional competition, and I am on the team :)
It is so exciting and humbling to be competing with such a great team.  The last few weeks we have begun training together and I'm stoked for the gifts and positive energy everyone brings to pull together and make one great unit.  Other than that. My body hurts. A lot.

Item 2:  Just for fun.  Let's compare once again to show how awesome she is.
(If I ever meet you Heather Bergeron, I will be embarrassed that I've blogged about it, but you are such an inspiration to me)

Item 3:  Crossfit Total.  I have never done it.  Two years of crossfitting and I've never done it. Until today. Mind boggling!
"The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test ... the sum of the best of three attempts at the squat, the press, and the dead lift.  

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.  The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts." - Thank you Crossfit Journal

My Total is: 200+90+220= 510

I will take it, and count it as a victory.  For the dead lift alone.  200 was my previous max AND I have a debilitating fear of dead lifts, considering them the nemesis that will destroy my back and ruin my life.  Today I crushed my PR by 20 lbs and my back feels fine! Miracles happen everyday, friends. 

Item 4:  The BEST paleo dessert ever invented.  CHEESECAKE.  with no cheese. Really, it tastes so good.   My only modifications were:

1) Use honey instead of Agave and cut the amount in 1/2

2) Add 1/4 c. coconut oil to the crust

3) For the topping I used boysenberries/blackberries.  Just heated on the stove with about 1/4 c water and 1tbs honey.  The tartness of the berries was a great contract with the sweetness of the rest.  

Warning: If you do not deem it in your best interest to enjoy the WHOLE thing yourself, be sure you Make it at a time you will be forced to share it.  It is just that good!

Veteran's Day Treats

In honor of veteran's day I wanted to bring treats to the box today. Since many of the fellowship there are serving or have served in our military, it seemed a fitting occasion to do so.  Nevermind that I ended up 20 minutes late, and earned a 20 burpee penalty after fogetting the yummies and backtracking for them.  They were worth it.

I totally stole and ever so slightly modified this from my wicked CFRR buddy.  She uses mini cups for them, which would be great for a bitesize treat, but I only had the regular size muffin cups to work with.

Ingredients:

3/4 c coconut oil, divided

3/4 c carob powder, divided

1/3 c almond butter

10 dates, food processed until crumbs

1/4 c coconut milk

Melt 1/2 c coconut oil in microwave. Mix 1/2 c carob powder with melted oil. Pour equal amounts into muffin cups (about 12 regular sized). Put in the refrigerator to set up, at least 2 hours.

Mix almond butter, coconut milk, and processed dates together and divide equally on top of chocolate, about 1 tbs or so. Melt 1/4c oil in microwave. Add remaining amount (1/4c) carob powder to melted oil and pour  on top of layers. Place back in refrigerator to set 1-2 hrs. 


Addendum: This is great great great in mini cups, which I found Von's carries.  They make the recipe go a lot further.
2nd. They are great with cocoa powder as well.
3rd.  The quantities are just a go by... the trick is just equal parts oil and powder.  plus a bit of honey if you are feeling like more sweet is in order.  I almost always use more than the recipe calls for - just reheating and mixing in a pyrex measuring cup as I go.