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Paleo Chocolate Chocolate Chip Cookies (makes about 15 cookies)

Ingredients:

1/2 cup almond meal

1/4 cup cocoa powder

1/4 tsp baking soda

1/8 tsp sea salt (or less)

1 large egg

2 tsp coconut oil, melted

1/2 cup smooth almond butter

1/4 cup honey

1 tsp vanilla extract

1/3 cup dark chocolate chips

Directions:

Heat oven to 350°F and line baking sheets with parchment paper.

Mix dry ingredients, reserving chocolate chips and mix.  Add wet ingredients and stir until everything is incorporated.  Add chocolate chips.

Spoon heaping teaspoons of cookie batter onto lined baking sheets.  Bake 10 minutes, remove and let cool.

 

 

 

Moved this weekend.  I have no idea how I accumulated so much junk OR how I managed to get it all out.  But I did.  Glad I have been lifting heavy things…

I have mixed emotions about leaving my old apartment behind.  I will definitely miss my neighborhood and all of my awesome friends in the ‘hood most!

Still haven’t made it to a weekend crossfit session, but I am sticking to my M-F schedule which is a feat in and of itself.  Training check-in:

Friday 10/12

STRENGTH: Back Squat, up to a peak of 2.

  • worked up to 135 lbs x 2

METABOLIC CONDITIONING:

For time: 30 Muscle-ups.

*If you don’t have a muscle-up you may scale this to: 10 Rounds for time of: 3 tough strict pull-ups (these should be doable as a triple in your first set but may be broken up as you go along), 3 tough ring dips. If you weight your pull-ups, attempt to use the same weight on the ring dip.

  • modified with pullups and ring dips (mini band for both)
  • time: 6:27 mins (including my 11th round because I started kipping during the 3rd round, oops!)

Monday 10/15

ACTIVATION: Splitting the group up into two teams, yoke walks.  Try as much weight as you can, and when it gets too heavy for one on a team, try walking together. – 15

  • worked up to 315 lbs

STRENGTH: Back Squat, Work up to 85% of your best back squat and then complete: 5 Singles at that weight, every other minute for 10 minutes.

  • worked up to 163 lbs x 1 (PR)

Tuesday 10/16

STRENGTH: Bench Press: For about 20 minutes, work up to a peak set of 1 in small groups.

  • worked up to 90 lbs x 1 (PR)

METABOLIC CONDITIONING: AMRAP in 8 minutes:

Shoulder the Sandbag (alternate left and right – 70/120), 10 reps

Slapping Push-ups, 10/5 reps (Men, 10 reps – Women, 5 reps)

  • used 60-lb sandbag and mini band for slapping pushups
  • did 3 full sandbag rounds + 2 pushups.  sandbags were really rough…I started with 70lbs, picked it up 3 times and had to drop to 60.  They owned me!

In other news, this is officially the last day of the CFCCBCCC.  I ended mine Friday and the weekend was a downward spiral of non-BCCC foods.  Needless to say, I felt like shit.  Monday I was back on the bandwagon, though.  We are having a celebratory gathering tonight and I am bringing pumpkin caramel bars a la Paleo in PDX, that is if nobody eats them out of the school fridge.  I will do a full recap on my overall BCCC experience now that I can relax a bit (had an exam this morning).

Currently fueled by:

Lattes = my biggest BCCC faileo.    : )

Each time I have attempted to make flourless ‘paleo pancakes’ recipes that are floating around on various blogs, I failed.  Many use banana in the batter and without any sort of flour, they just doesn’t work for me and I end up with scrambled eggnana.

These are different, see?  They look and taste like real pancakes and cook up in a flash.

Paleo Sweet Potato Pancakes

Makes 3 pancakes and serves 1

Ingredients:

  • 2 large eggs
  • 1 small organic sweet potato or 1/2 large sweet potato
  • 1/2 teaspoon pumpkin pie spice OR 1/3 tsp cinnamon + 1/8 teaspoon (or less) nutmeg
  • 1/4 teaspoon aluminum-free baking powder (not technically paleo but I pick my battles)
  • sprinkle of sea salt
  • tiny drizzle of honey
  • organic virgin coconut oil (trader joe’s kind works well)

Directions:

  • Peel a small sweet potato and cut it into relatively small cubes. Place on a plate and add no more than 1 or 2 tablespoons of water.  Cover tightly with saran wrap (I swear by press ‘n seal for steaming things) and microwave about 5 minutes, or until sweet potato is very soft.  Mash up with a fork and let cool slightly.  If you use a large sweet potato, only use half and refrigerate the rest for another batch.
  • In a medium bowl, whisk eggs.  Add in sweet potato and mix.  Add baking powder, pumpkin pie spice, honey and salt and whisk to a smooth consistency.
  • Heat a non-stick ceramic pan on medium heat.  I fry my pancakes one at a time, each time adding about 1/2 teaspoon coconut oil and 1/3 cup of batter.
  • Cook 2-3 minutes per side, covered.  They puff up nicely and I haven’t had any problems with them not cooking through the middle.

Top with almond butter, blueberries, bananas, coconut oil and if you aren’t sugar-free…a drizzle of real maple syrup!

CFCCBCCC Day 17

Breakfast – water, Trader Joe’s Super Acidophilus Complex, claritin allergy pill, 2 eggs scrambled in 1/2 tbsp kerrygold, 1/4 avocado, coffee with splash of heavy cream

Lunch – romaine lettuce with carne asada (trader joe’s), 1/4 avocado, onion and my homemade cilantro dressing (cilantro, jalapeno, tomatillo, sea salt, pepper, olive oil, lime juice)

Snack – carrots

Dinner – 1/2 tsp fermented cod liver oil (forgot to include this yesterday but it’s another daily for me), venison bolognese with 1/2 cup leftover white basmati rice, spinach salad with beets, bit of green apple, onion and mini bell peppers

Dessert – quick stovetop apple crisp…will post once I perfect since I burned the living shit out of half the topping today, ooooops.  Just add that to my list of klutz moments *cough* breaking the fan at CFCC today 😦 sorry guys I have problems walking with an umbrella and stuff……..

I ate this with the topping anyway and it was awesome.  Cinnamon + butter = power.

Workout:

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.

MOBILITY: Band Pec Stretch, 30 seconds each side.  Band Overhead and Externally Rotated Shoulder Stretch, 30 seconds each side.

DYNAMIC WARM-UP: Partner Assisted Elbow Positioning Push-up Plus Negatives, for about 2 minutes.  These are sets of 3 negatives where a partner specifically watches to make sure the index finger is set ahead and the elbows track at at least 45 degrees while the shoulder does not cave forward in the push-up – you can even go so far as holding the partner’s elbow in place to remind them of this position.  At the top of the push-up a push-up “PLUS” is done (shoulder protraction to retraction is the “PLUS”).

STRENGTH: Bench Press, For about 20 minutes, work up to a peak set of 3 in small groups.  In between sets complete 10 reps of a Ring Row – after 5 sets of ring rows complete no more.

  • Worked up to 75 lbs x 3
  • Failed 80 lbs on the 3rd rep.  I will get you next time.

METABOLIC CONDITIONING: After a short demo of the sandbag Turkish Get Up, complete: AMRAP Turkish Get Ups in 8 minutes where 1 Turkish Get Up equals standing all the way up and lying all the way down with a bag on ONE side. 100/75/50/25 (TAKE YOUR PICK and record it).

  • 30 lb sandbag, 26 reps…I loved this workout!!

Shoulder still feeling much better!!

Day 14 CFCCBCCC.

I am still BCCC’ing.  Just have ZERO time to report anything right now due to our ‘hell week’ at school…I have been eating leftovers on the fly the last few days.  Had lots of them in my fridge and finished up the last of them this afternoon.

Mornings have been looking much like this still.

Lunches of salads and/or leftovers.

There is bacon under all those veggies…bacon bacon bacon <3.

Speaking of bacon, bacon fat and butter roasted cauliflower is goooooooooooooooood.

I ate rice one night this past week because I made a red thai coconut curry and wanted something to soak up all of the delicious sauce.  This was a yummy and easy meal.  Followed a recipe off the back of the red curry paste jar and added some red bell peppers and cilantro to the mix.

Other than this rice and heavy cream in coffee, I have been doing really well with my goals.  Lattes are at a bare minimum.  I did eat the cheddar cheese curds (from pastured cows) that I got in my CSA this week and they were so yummy and did not bother my stomach.  SQUEAKY CHEESE!  Still have not purchased any ‘snacky’ paleo-friendly foods but instead, I am getting creative with veggies and fruits OR trying to eat big enough meals so that I don’t have to rely on snacks.  I haven’t been craving too much lately except dessert-type foods.  I have been making variations of my paleo souffle of sorts as well as microwaving a plain apple (cored) and topping it with cinnamon.

This is a blueberry version of my souffle – it is NOT sweet at all but it is a craving-fix for sure.

Blueberry Paleo Souffle

Ingredients:

  • 1 egg
  • tablespoon water
  • 1/4 teaspoon aluminum-free baking powder
  • 1/4 cup almond meal (trader joe’s brand works well)
  • if you are not sugar-free for this challenge, small drizzle of honey or maple syrup
  • dash of sea salt
  • dash of vanilla (optional)
  • dash of cinnamon (optional)
  • small handfull (less than 1/4 cup) frozen blueberries

All you do is whisk everything together until smooth and microwave in a deep bowl for about 3 minutes (maybe less depending on your microwave).

I also have been doing a chocolate version.  For that, I omit the fruit and replace with 1 tablespoon unsweetened cocoa powder.  I top the chocolate one with bananas mmmmm!  I think this would work well with a bit of almond or sunflower butter on top but I am avoiding those for the challenge.  The possibilities are endless!

This week at crossfit:

Monday – bear complex (the bear got me)

Tuesday – bench press worked up to 5 reps x 70 lbs.  I can now do double unders consecutively!  Hit 20 reps at one point during the WOD.

Wednesday – broad jump was 96% max.  deadlift worked up to 3 reps x 173 lbs (did 4 sets of 3RM).  PR’d my 1000m row by a few seconds (4:04 and change?).  I want to break 4 mins!

Th – Rest day due to pain in ze neck.

F – worked up to 3RM backsquat of 128 lbs.  Movin’ on up.  I couldn’t do the WOD because I aggravated the area under my upper medial border of my scapula during monday’s workout.  I attemped the ring dips and burpees for one round and then had to call it quits because it was pinching and heading up my neck.  Rowed 1k in 4:15 mins.  Guess I’ll be rowing instead for a bit.  I took thursday off but I think I need at least a week for this one.  This is an old, reoccuring injury and it is so frustrating to get it back to normal.  Knee is feeling good lately, knock on wood.  If it’s not one thing, it’s another.  Ice and I are bffs.

Back to the books byeeeeee!

I can’t quite shake dessert mode, so even though I cut out ‘added’ sugar almost completely, I am not cutting out ALL sugar.  I.E. I am allowing fresh juice (from my juicer only) and fruit.  I had the biggest watermelon on the planet from my CSA and had no idea what to do with all of it.  Ended up juicing half of it and freezing the juice into cubes.

Finally tried out my plan for the cubes tonight and it was tasty, albeit NOT low sugar.  I am an ice cream lover addict so this is better than eating a big bowl of that…

Paleo Watermelon Sorbet

  • 5 cubes frozen (from fresh) watermelon juice
  • 1/3 cup light coconut milk (trader joe’s – will they ever sell full fat??)
  • 1/2 frozen banana

Just one step: blend/food process – I have a cheap little ninja food processor/blender and it works perfectly for things like this!

Crossfit tonight was working on squat cleans and pullups.  I did approximately 50% max squat cleans at 55 lbs.  They felt pretty easy but I kept it at that weight since I am perfecting my form before going crazy with weight.

I got up to a pullup with mini band and 5 lb weight added (PR).  I was so close to the 7.5 lb added and tried it twice but couldn’t quite get my chin up there.  I feel like I am making major strides with pullup strength.

Then 100 pullups for time.  I used an average band and completed them in 9:27 min.  My arms were quite rebellious afterwards and dissecting tomorrow should be interesting, that is, if I can even lift my arms above my bellybutton.

Time for some well-earned zzz’s.

 

This take on a classic is good with and without the additions of sugar and cornstarch.  I find apples work best without corn starch, but stone fruits and berries are great alternatives.

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Filling –

  • 5 medium/large apples, peeled, sliced thin and cut into 1″ squares (I used a sour green variety)
  • 1/2 tablespoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon sea salt
  • 1 vanilla bean (slice lengthwise and use the inner part)
  • non-paleo additions: 2 tablespoons brown sugar, 1 tablespoon evaporated cane sugar, 1 tablepsoon corn starch

Almond Crumble Topping –

  • 1 1/4 cups almond meal
  • 1 egg, beaten
  • 2 tablespoons coconut oil, softened
  • 1 tablespoon unsalted, grass-fed butter
  • non-paleo addition(s): 1 tablespoon evaporated cane sugar

Directions –

  1. Heat oven to 350°F and lightly grease (butter or coconut oil) ceramic baking dish.
  2. Mix filling and almond crumble ingredients, in separate bowls, reserving butter.  Assemble fruit and top with crumble evenly.  Break up cold butter over topping.
  3. Bake, covered, for approximately 30 minutes.  Uncover and bake an additional 10 minutes, or until crumble is lightly browned.