Breakfast

Sunday 160918

5 Rounds for time
Run 200 Meters
10 Burpee handstand hold for 3 seconds

Post time to comments or BTWB

SQUASH!!!

SQUASH!!!

STUFFED ACORN SQUASH

It’s squash season!!! There are so many ways that you can dress up this delicious vegetable-like fruit (yep, it’s technically a fruit).  This recipe comes to us courtesy of paleomg.com and adapted to zone/paleo.

Ingredients:

  • 1.5 lbs ground breakfast sausage (8P)
  • 2 Acorn Squash (CHO varies)
  • 4 T. dried cranberries (4CHO)
  • 4 eggs(4P)
  • garlic
  • salt and pepper

Directions:

  • Cut Acorn squash in half and scoop out seeds.  Spray acorn squash with little coconut oil and place face down on baking sheet.  Bake for 25 minutes at 400 degrees until squash is soft.
  • While the squash is cooking, cook breakfast sausage over skillet.
  • Once acorn squash is done cooking, remove from oven and let cool.
  • Remove insides of squash and measure out 4 cups of acorn squash and place in same skillet as sausage.  If you have remaining acorn squash, spoon out into tupperware bowl and it is the perfect veggie dish for later in the week or paired with any meal for your CHO.
  • In skillet mix together sausage, acorn squash, salt, pepper, little fresh garlic and any other spice of your choice.  Once all ingredients have cooked down together, add 4 T. of dried cranberries.  
  • Evenly add back the acorn squash/sausage mixture to your 4 acorn squash skins.  
  • Make a little spoon indent in the middle of acorn squash and crack one egg into squash.
  • Place back in oven for about 15 minutes until you get the desired egg-cooked preference.  
  • One of the acorn squash halves = 3P, 3CHO, 0F

Sunday 160626

6 Rounds
With a 3:00 minute clock
8 Dumbbell power cleans 40#(25#)
10 Push ups
15(12) Calories on the rower
Rest remainder of the time
*Score is slowest round

Post score to comments or BTWB

A little breakfast update!

A little breakfast update!

BREAKFAST TACOS… WHAAAA????

These are simple ingredients and easy to eat because they are contained in a delicious naturally gluten-free corn tortilla (you could easily substitute a paleo version).  You can see the full recipe here

Ingredients

  • 3 eggs or 4 egg whites, whisked
  • 2 green onions, chopped
  • 1/4 cup zucchini, chopped
  • 1 cup baby spinach
  • 2 corn tortillas
  • 1 Tbs. cotija cheese (can sub parmesan cheese)
  • 2 Tbs. salsa verde (we like the one from Trader Joe’s)
  • 1/2 small avocado

Instructions

  1. Coat a nonstick pan with olive oil cooking spray and place over medium-high heat. When hot, add the green onions and zucchini. Let saute 3-4 minutes. Add the spinach and cook an additional minute. Add the eggs and let the bottom set. Flip over and let other side set.
  2. Heat the tortillas over an open flame to get a little char on them. Fill each tortilla with half of the egg mixture, followed by the salsa verde, cotija cheese, and avocado.

Macronutrient breakdown (recipe yields 2 servings)
Calories: 407 (whole recipe using egg whites)Fat: 21g
Pro: 21g
Carb: 36
Fiber: 12g

VERVE UDPATES

Thank you to everyone that made it out to the Outing!! We have such a great community and we are continuously reminded of that every time we get together!

 

Sunday 160508

For time:
50′ Handstand walk
10 Toes to bar
40′ Handstand walk
15 Toes to bar
30′ Handstand walk
10 Toes to bar
20′ Handstand walk
15 Toes to bar
10′ Handstand walk
10 Toes to bar

Post time to comments of BTWB

Breakfast burritos!!!

Breakfast burritos!!!

BREAKFAST BURRITO!!
I and many other people at the gym are on the perpetual hunt for the perfect breakfast burrito!! (if you have any suggestions, leave them in the comments).  Since we are adults and can’t go someplace different every day to find it, we must learn how to make one on our own!  The recipe below, from fitfoodiefinds.com would be great for a Sunday prep day, throw them in the freezer and pull them out when you need one.  You can see the full recipe here.

**For those tracking your macros, the fat is pretty high. Easy ways to get it down would be to use turkey bacon instead of regular bacon and 2 egg whites instead of one full egg.**

Ingredients
  • 8 eggs, large
  • splash of milk
  • 1 tablespoon EVOO
  • 1 tablespoon minced garlic
  • 1 red pepper, finely minced
  • ½ red onion, finely minced
  • 4 piece of thick-cut bacon, cooked until crispy
  • salt and pepper, to taste
  • 4 Flatout Flatbreads (Multi Grain with Flax)
Instructions
  1. Place EVOO and minced garlic in a medium sauce pan. Turn to medium-high heat and cook until oil is heated. In a large bowl, whisk 8 eggs and a splash of milk. Set Aside.
  2. Add in red pepper and onion to the pan and sauté for a few minutes or until onions begin to turn translucent. Then, add in eggs and sauté for 3-5 minutes or until cooked.
  3. Place ¼ of the egg mixture and a piece of cooked bacon.on top of a Flatout Flatbread. Then, sprinkle with cheese. Wrap tightly. EAT.

Macronutrients:
Servings (makes 4 burritos)
Fat: 20g  ***substitute
Protein: 25g
Carb: 22g
Fiber: 9g

Sunday 151213

5 Rounds for time:
10 Power snatch, 95#(65#)
50 Double unders

Post time to comments or BTWB

Delicious muffins, even without some of the ingredients! Oops

Delicious muffins, even without some of the ingredients! Oops

Before I (Anna M)go into this recipe, I was gently reminded when making these 2 days ago that what I see in my head is not necessarily what reality is.  For example, when I see Vanilla, Baking Soda, and muffin cups in my head when thinking about my pantry it doesn’t mean I actually have it; that being said, I still made this recipe without the aforementioned items and they STILL turned out delicious!  You can see the recipe in its entirety here

AMAZING PALEO BANANA MUFFINS

Ingredients
  1. 4 bananas, mashed with a fork (the more ripe, the better)
  2. 4 eggs
  3. 1/2 cup almond butter
  4. 2 tbsp coconut oil, melted
  5. 1 tsp vanilla
  6. 1/2 cup coconut flour
  7. 2 tsp cinnamon
  8. 1/2 tsp nutmeg
  9. 1 tsp baking powder
  10. 1 tsp baking soda
  11. 1/4 tsp salt
Instructions
  1. Preheat oven to 350 degrees F. Line a muffin tin with cups. In a large bowl, add bananas, eggs, almond butter, coconut oil, and vanilla. Using a hand blender, blend to combine.
  2. Add in the coconut flour, cinnamon, nutmeg, baking powder, baking soda, and salt. Blend into the wet mixture, scraping down the sides with a spatula. Distribute the batter evenly into the lined muffin tins, filling each about two-thirds of the way full.
  3. Bake for 20-25 minutes, until a toothpick comes out clean. Serve warm or store in the refrigerator in a resealable bag.

VERVE UPDATES:

I am going to save the amazing accolades and thanks for the post on Monday, but if I may extend my most sincerest gratitude and thanks to everyone involved, either spectator or volunteer for the amazing event yesterday!!

Sunday 150726

3 Rounds
1 minute at each movement for reps of
Air Squats
Kettlebell swings 24kg(16kg)
Ab mat sit ups
Rope Climbs
rest 2 minutes

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Overnight oats!!

Overnight oats!!

It doesn’t get much easier then throwing some goodies into a container, stick it in the fridge, and it is ready to eat in the morning!  Well, these overnight oats are just that easy.  You could add some protein powder to up the protein factor in this meal, the macros below do not reflect that.

Coconut Latte Overnight Oats

207 calories | 5g fat | 37g carbs | 4g fiber | 10g sugar | 5g protein
 
Ingredients
  • 1 cup rolled oats
  • ¼ cup coconut water*
  • ¼ cup + 1T brewed coffee
  • ¼ cup + 1 T almond milk (I used Almond Breeze 60 calorie)
  • 1 tablespoon maple syrup or honey**
  • 1 tablespoon coconut cream*
  • dash of cinnamon
Instructions
  1. Place all ingredients in a medium size tupperware and mix.
  2. Then, transfer the tupperware into the fridge for 2 hours or overnight.
  3. The next morning, add a few more tablespoons of almond milk (f need be
 
Notes:
For the coconut water and coconut cream, I used a refrigerated can of full-fat coconut milk, which separate into solid and liquid when chilled. Scrape the cream out of the can to access the water at the bottom of the can.
*If you did not use sweetened almond milk, feel free to add a bit more maple syrup/honey.

Sunday 150405

Complete as many rounds as possible in 30 minutes of:
800m  Run
25 Dumbbell thrusters (35lb/25lb)
400m Farmers carry w/ dumbbells (35lb/25lb)

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This does NOT include Shaina getting to the top of the salmon ladder!  Fun night at Urban Acrobatics!

This does NOT include Shaina getting to the top of the salmon ladder! Fun night at Urban Acrobatics!

Two food loves in my life: Pizza and Breakfast!  This dish from Against All Grain just happens to combine both of them! You can find the full recipe here

Ingredients:

  • 1 tablespoon butter or ghee
  • 1/2 cup sliced cremini or button mushrooms
  • 1 cup baby spinach
  • 8 eggs
  • 3 tablespoons almond milk or coconut milk
  • 1 teaspoon nutritional yeast (use 1 tablespoon parmesan cheese for SCD)
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon sea salt
  • 1 tomato, thinly sliced
  • 2 ounces pepperoni (nitrate and sugar free)

Instructions:

  1. Preheat oven to 400 degrees F.
  2. Melt the butter in an oven proof 10-inch skillet over medium-high heat. Sauté the mushrooms and spinach for 5 minutes.
  3. Whisk together the eggs, milk, nutritional yeast, oregano, and sea salt then pour the mixture into the skillet. Remove from the heat and place the tomatoes and pepperoni over top.
  4. Transfer the skillet to the oven and bake for 10 minutes, or until the eggs are cooked through.

Sunday 141130

Bench press
5-5-5-5-5

Then, EMOM x 10 minutes, alternating:
Evens- :20 handstand hold
Odds- 7 strict ring dips

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How can these NOT be delicious?

How can these NOT be delicious?

BREAKFAST!! My favorite meal of the day!  Here is a delicious recipe for pancakes that you WILL NOT regret courtesy of zoneappetit.com! 

CHUNKY MONKEY PANCAKES

Makes 3-4 servings ~ 1P, 3.25C, 3F

  • 2 bananas, peeled
  • 3 eggs
  • 3 Tbsp. coconut flour
  • 2 tsp. vanilla
  • ¼ tsp. baking soda
  • sprinkle of cinnamon
  • pinch of salt
  • 2.5 Tbsp. Paleo Mini Chocolate Chips
  • Readi Whip canned whipping cream (it’s only 1g. of carbs folks & makes it more fun!) or top with coconut whipped cream
  • 2 tsp. pecans
  • One egg (1P) and 3 pieces of turkey bacon (1P) to be eaten as a side dish! and to add more protein

Instructions:

  1. Place banana in a blender and puree until smooth.
  2. Add eggs  and mix together.
  3. Add coconut flour, vanilla extract, baking soda, cinnamon, and salt.
  4. Puree until smooth.
  5. Stir in chocolate chips.
  6. Pour 2-3 Tbsp of batter on a medium-heat skillet.  Cook until bubbles form & flip.  If you make them smaller, they are easier to flip!
  7. While pancakes are cooking.  Cook your eggs & bacon.
  8. Make all your pancakes and top with whipped cream, and pecans.  (you get 4 pancakes for 3 Blocks…I usually get about 12 pancakes per batch, so it’s perfect for our family of 4).

Sunday 140921

For time:
10 – 8 – 6 – 4 – 2 Handstand push ups (parallette)
2 – 4 – 6 – 8 – 10 Squat clean, 185# (125#)

Post score to BTW.

Sweet-Potato-Chili-300x300

Delicious Sweet Potato Chili

The crock pot has to be one of the top gadgets that mankind has come up with (right up there with the automobile and the internet, if you ask me). It takes minimal effort to prepare and cook delicious and healthy meals. Like this Sweet Potato Chili from Born Fitness – quick to prepare, simple and delicious. All you really need is a bit of foresight to get things rocking. 

Check out the original recipe by clicking here.

NOTE: I modified the recipe slightly for convenience and personal preference. Check it out:

INGREDIENTS

  • 2 pound ground beef
  • 3 medium sweet potatoes, diced
  • 1 (14.5 ounce) can diced tomatoes
  • 1 can tomato sauce
  • 1 large sweet onion, diced
  • 2 green peppers, diced
  • 2 diced jalapeno peppers
  • 1 can black beans, drained and rinsed
  • 1 or 2 packets of chili seasoning
  • Optional: avocado

DIRECTIONS

  1. Chop up all the vegetables. (Boring but necessary)
  2. Place everything in a slow cooker.
  3. Add in two 14.5 ounce cans of water (use the can from the beans). Use less water if you like a thicker chili.
  4. Cook on high for 6 hours.
  5. Go be productive and look forward to a bowl of delicious chili when you get home.
  6. If you want, slice up some avocado and place on top.
  7. Eat and be satisfied.

Pro-tip: If you eliminate the beans and tomato sauce, this is a Paleo meal!

Wednesday 140618

For time:
100 Sit-ups
50 Pull-ups
25 Thrusters, 135/95

Post time to BTW.

Bacon Potato Sausage Frittata. Delicious. Image from PaleOMG.com

Bacon Potato Sausage Frittata. Delicious. Image from PaleOMG.com

Bacon Potato Sausage Breakfast Frittata

*From paleomg.com adapted to zone proportions

Ingredients

  • 4-6 strips bacon, cut into pieces (enough for 2 PRO -varies depending on type of bacon)
  • 1 2/3 tsp bacon fat (5FAT)
  • 360 g (2 2/3c) ~ 1 medium sweet potato or yam, diced into small cubes or shredded (it cooks faster)(8CHO)
  • ½ pound italian sausage (or other ground meat) (5PRO)
  • 8 eggs, whisked (8PRO)
  • 2/3 cup green chilies (2CHO)
  • ½ teaspoon garlic powder
  • ½ teaspoon red pepper flakes
  • ½ teaspoon ground paprika
  • salt and pepper, to taste

Instructions

  1. Preheat oven to 325 degrees.
  2. Place bacon in a large cast iron skillet or in an oven safe sauté pan. Cook bacon until crispy. Remove and place on a paper towel lined plate. Remove bacon fat and add 1 2/3 tsp back to pan.
  3. Add sweet potato, coat in bacon fat and let cook for 10-12 minutes or 5-7 if shredded or until the sweet potatoes are soft.
  4. Add italian sausage to the pan with the potatoes, break apart with a wooden spoon and cook until no pink remains.
  5. Once sausage is cooked through, remove pan from heat to let cool.
  6. In a bowl, whisk together eggs, green chilies, garlic powder, red pepper, paprika and salt and pepper.
  7. Once pan has cooled, pour in eggs and add the bacon on top of the sausage and potatoes. Mix well to evenly distribute the eggs around the pan.
  8. Place in oven and bake for 12-15 minutes until the eggs are fully cooked in the middle of the pan. I found I had to cook it longer in my convection oven.

Zone Proportions

  • Makes 15 PRO, 10 CHO, 5 FAT total
  • Cut into 5 equal sections for 3P, 2CHO, 1F per piece.
  • Top with some avocado to balance fats , add in 1 block of fruit and ENJOY!!!

*** COMPETITION CREW INFO SESSION IS TONIGHT AT 7:00 PM. PLEASE RSVP IN MBO. 

Italian Fritatta

 

Italian fritatta, paleo and zone friendly.

Boun giorno!

We have found a very tasty Italian dish that you can make early in the week and enjoy for several days.  It contains a combination of some good ole vegetables, eggs and sausage.  

Ingredients:
8 eggs  8P
15oz of italian or breakfast sausage  10P
2/3 cup of diced onion  2C
2 1/4 cup of diced tomatoes  3C
12 spears of diced asparagus  1C
1tsp of minced garlic
1/4tsp of black pepper
1/2tsp of italian seasoning
1Tbl of olive oil

Preparation:
Heat the oil in a large pan and then add the sausage.  Let the sausage cook for 5-7 minutes, while the sausage is cooking pre-heat the oven to 400 degrees F.  Add onions, garlic, and asparagus to the sausage and cook for another 5-7 minutes.  Place the eggs in a large bowl and scramble with the seasoning and pepper.  Add the sausage and veggie mix and tomatoes into the eggs.  Once all of the ingredients have been folded in, pour into a 9″x9″ baking dish.  Place in the oven and cook for 25 – 30 minutes or until the top is golden brown.  
Divide into six evenly cut pieces.  This will make 6 meals at 3P and 1C.  Add some Avo on the side and finish off with an orange for a 3P3C3F meal.

Boun appetito!