This is definitely the time for bowls of warm stews and soups. Curl up to a big bowl of this and feel good about what you're putting into your body.
2 lbs. grassfed stew beef
3 TBS EVOO
1 onion, diced
2 cloves of garlic (or more if that's your thing) minced
1 TBS fresh rosemary (1 tsp dried)
1 TBS fresh thyme (1 tsp dried)
2 TBS coconut flour
1 C red wine (just use a cheap cab...seriously buy it at CVS for $5.99!)
1/2 C sun-dried tomatoes, chopped
1/2 tsp sea salt
1/2 tsp cracked pepper
1 lb butternut squash, cut into 1 inch pieces (you can get it pre-cut at Trader Joe's)
3-4 C beef broth
Mix coconut flour, salt and pepper. Toss stew meat in flour mixture, and evenly coat. Heat EVOO over medium heat in a large sauce pot. Saute onion, garlic, rosemary and thyme until tender, about 3 minutes. Add wine. Don't let your drool drip into the pot! =) Add tomatoes and then add just enough broth to cover the meat. Bring it to a boil and then let it simmer for 3 & 1/2 hours. Add the butternut squash and cook for another 1 & 1/2 hours.
Get yo' grub on!!!
A Place for all my CFC CHICKS!! We, Kaysie, Jennie and I will be sharing information that we find useful as a CrossFitter, Trainer, Mother, Wife and a Friend!!!
January 17, 2011
Chicken Tenders
I posted this recipe in the discussion forum a hot minute ago; but I have since perfected it! Sometimes you just need a little comfort food, and this will hit the spot!
1 lb. organic chicken tenders
2 eggs
1 & 1/2C Almond flour (you can get it at Trader Joe's for $3.99. It's raw and doesn't cost $11 like the Bob's Red Mill)
1 heaping tsp garlic powder
2 tsp cumin
2 TBS poultry seasoning
1/2 tsp sea salt
1/2 tsp cracked pepper
Coconut Oil (I use Nutiva Organic Extra Virgin...it tastes and smells UH-MAAAAAZING!)
Mix almond flour and spices in large bowl.
Beat eggs in medium bowl. Put tenders in egg and dredge in almond flour mixture. Heat coconut oil on med-high heat. You want the level to be about 1/2 inch deep, so amount of oil will vary depending on your pan size.
"Fry" tenders in coconut oil until golden brown and crispy - about 7 minutes per side - let cool on paper towels and resist the urge to shove them in your face while standing over the counter! =)
I'm including a recipe to my homemade honey mustard. You won't want to eat this if your doing a strict Paleo diet, but it's a great treat for a party dip!
1/2 C mayo
1/4 C honey
2 TBS dijon mustard
Mix all the business and get your dip on!
1 lb. organic chicken tenders
2 eggs
1 & 1/2C Almond flour (you can get it at Trader Joe's for $3.99. It's raw and doesn't cost $11 like the Bob's Red Mill)
1 heaping tsp garlic powder
2 tsp cumin
2 TBS poultry seasoning
1/2 tsp sea salt
1/2 tsp cracked pepper
Coconut Oil (I use Nutiva Organic Extra Virgin...it tastes and smells UH-MAAAAAZING!)
Mix almond flour and spices in large bowl.
Beat eggs in medium bowl. Put tenders in egg and dredge in almond flour mixture. Heat coconut oil on med-high heat. You want the level to be about 1/2 inch deep, so amount of oil will vary depending on your pan size.
"Fry" tenders in coconut oil until golden brown and crispy - about 7 minutes per side - let cool on paper towels and resist the urge to shove them in your face while standing over the counter! =)
I'm including a recipe to my homemade honey mustard. You won't want to eat this if your doing a strict Paleo diet, but it's a great treat for a party dip!
1/2 C mayo
1/4 C honey
2 TBS dijon mustard
Mix all the business and get your dip on!
January 4, 2011
Shepard's Pie Recipe
Topping:
2 large bags of cauliflower florets (Trader Joe's)
1/2 - 3/4 cup coconut milk
1/2 tablespoon coconut oil
salt & pepper to taste
paprika for garnish
Meat Filling:
2 tablespoons coconut oil
1 onion, chopped
4 cloves garlic, crushed
4 carrots, peeled and finely diced
2 lbs. ground beef
2 teaspoons tomato paste
1 cup beef broth
3.5 teaspoons fresh chopped rosemary (2 teaspoon dried)
2 teaspoon fresh chopped thyme leaves (1 teaspoon dried)
2 egg whites
Directions:
1. Make the Topping: Place the coconut milk and cauliflower in the bowl of a food processor and puree until smooth. Melt the coconut oil on the stove or in the microwave and add to the cauliflower, along with salt and pepper. The cauliflower will be cold because it's raw (BUT DELICIOUS!)
2. Preheat the oven to 400 degrees F.
3. Make the Filling: Heat a large skillet over medium-high heat and add the coconut oil. When it's hot, add the carrots and onions, reduce heat to medium-low and cover; allow the vegetables to get soft but not brown. This takes about 5 minutes.
4. Add the garlic to the pan and stir 'til fragrant, about a minute. Add the ground meat and break up with a wooden spoon, until it's cooked through and brown, about 5-10 minutes.
5. Add the tomato paste, broth, and herbs. Stir to combine, then bring to a boil, and reduce to a simmer for 10 minutes or so. Set the pan aside and allow to cool for 10-15 minutes. Lightly scramble the egg whites and blend into the meat mixture.
6. Assemble It: Spread the meat mixture evenly in a dish; I used a 12X9 glass dish. Spread the cauliflower mixture on top of the meat with a spatula and sprinkle lightly with paprika.
7. Place on the middle rack of the oven and bake for 30 minutes or just until the top begins to brown. Remove to a cooling rack for 5-10 minutes before serving. Make sure to serve with some veggies or salad for maximum micronutrient power.
This is fabulous for lunch the next day too! MMM-MMM-GOOD!
2 large bags of cauliflower florets (Trader Joe's)
1/2 - 3/4 cup coconut milk
1/2 tablespoon coconut oil
salt & pepper to taste
paprika for garnish
Meat Filling:
2 tablespoons coconut oil
1 onion, chopped
4 cloves garlic, crushed
4 carrots, peeled and finely diced
2 lbs. ground beef
2 teaspoons tomato paste
1 cup beef broth
3.5 teaspoons fresh chopped rosemary (2 teaspoon dried)
2 teaspoon fresh chopped thyme leaves (1 teaspoon dried)
2 egg whites
Directions:
1. Make the Topping: Place the coconut milk and cauliflower in the bowl of a food processor and puree until smooth. Melt the coconut oil on the stove or in the microwave and add to the cauliflower, along with salt and pepper. The cauliflower will be cold because it's raw (BUT DELICIOUS!)
2. Preheat the oven to 400 degrees F.
3. Make the Filling: Heat a large skillet over medium-high heat and add the coconut oil. When it's hot, add the carrots and onions, reduce heat to medium-low and cover; allow the vegetables to get soft but not brown. This takes about 5 minutes.
4. Add the garlic to the pan and stir 'til fragrant, about a minute. Add the ground meat and break up with a wooden spoon, until it's cooked through and brown, about 5-10 minutes.
5. Add the tomato paste, broth, and herbs. Stir to combine, then bring to a boil, and reduce to a simmer for 10 minutes or so. Set the pan aside and allow to cool for 10-15 minutes. Lightly scramble the egg whites and blend into the meat mixture.
6. Assemble It: Spread the meat mixture evenly in a dish; I used a 12X9 glass dish. Spread the cauliflower mixture on top of the meat with a spatula and sprinkle lightly with paprika.
7. Place on the middle rack of the oven and bake for 30 minutes or just until the top begins to brown. Remove to a cooling rack for 5-10 minutes before serving. Make sure to serve with some veggies or salad for maximum micronutrient power.
This is fabulous for lunch the next day too! MMM-MMM-GOOD!
Whole30 and P-P-P-Paleo
Hey Hey Party People!
My apologies for not being more diligent in posting here. I've had some personal termoil in my life as of late, and simply have not handled it well. Pretty disapointing actually, but hey live and learn right??? I am officially getting my shit together, and you shall be graced wih my ridiculousness much more often.
Word? Word.
Sooooooo Allison asked me today if I'd be the proverbial "point person" for the next Paleo Challenge, and of course I said yes! See, I really dig on the "Paleo" grub; and I love mixin' it up in the kitchen (ask me about my bars - oh yes, they can be yours!). I am back on the clean eating train, and I started a Whole30 - Check out the Whole 30 - just yesterday, along with a 16 week Olymipc Lifting/Strength program. I shall be posting all sorts of fun things here during my Whole30 and the next Paleo Challenge. Those fun things will include, but shall not be limited to: recipes, links, challenges, victories and such. I might even provide a motivational quote or two! =)
For anyone who will be starting the Paleo Challenge this month, let me just put it out there for you now...your first week is Going. To. Suck. (I was going to put "suck ass", but I thought that might be too much. No?) You are removing some seriously nasty toxins from your body, and you're asking your body to burn fat (both body fat and dietary fat)for fuel instead of those dirty carbs (processed carbs, that is). You will probably have headaches and feel a bit run down. FEAR NOT!!! These side-effects of your detox will subside, and one morning - sooner than later - you will wake up feeling all sorts of funky fresh! Believe me, it is SO WORTH the initial suck. You will not only notice changes in your body composition, but you will also reap the benefits of getting stronger, recovering faster, and sleeping better...ahhhh the precious sleep. I truly can not speak enough to this lifestyle change. GET YOUR ASS SIGNED UP FOR THE NEXT CHALLENGE!!! You will be so happy you did!
I really hope you all will begin to use this forum as a sounding board for what you're experiencing with your health and fitness!
PS: I had a prior entry that was to be continued, but it won't be. I'm all about moving forward so that is what's going down! =)
My apologies for not being more diligent in posting here. I've had some personal termoil in my life as of late, and simply have not handled it well. Pretty disapointing actually, but hey live and learn right??? I am officially getting my shit together, and you shall be graced wih my ridiculousness much more often.
Word? Word.
Sooooooo Allison asked me today if I'd be the proverbial "point person" for the next Paleo Challenge, and of course I said yes! See, I really dig on the "Paleo" grub; and I love mixin' it up in the kitchen (ask me about my bars - oh yes, they can be yours!). I am back on the clean eating train, and I started a Whole30 - Check out the Whole 30 - just yesterday, along with a 16 week Olymipc Lifting/Strength program. I shall be posting all sorts of fun things here during my Whole30 and the next Paleo Challenge. Those fun things will include, but shall not be limited to: recipes, links, challenges, victories and such. I might even provide a motivational quote or two! =)
For anyone who will be starting the Paleo Challenge this month, let me just put it out there for you now...your first week is Going. To. Suck. (I was going to put "suck ass", but I thought that might be too much. No?) You are removing some seriously nasty toxins from your body, and you're asking your body to burn fat (both body fat and dietary fat)for fuel instead of those dirty carbs (processed carbs, that is). You will probably have headaches and feel a bit run down. FEAR NOT!!! These side-effects of your detox will subside, and one morning - sooner than later - you will wake up feeling all sorts of funky fresh! Believe me, it is SO WORTH the initial suck. You will not only notice changes in your body composition, but you will also reap the benefits of getting stronger, recovering faster, and sleeping better...ahhhh the precious sleep. I truly can not speak enough to this lifestyle change. GET YOUR ASS SIGNED UP FOR THE NEXT CHALLENGE!!! You will be so happy you did!
I really hope you all will begin to use this forum as a sounding board for what you're experiencing with your health and fitness!
PS: I had a prior entry that was to be continued, but it won't be. I'm all about moving forward so that is what's going down! =)
December 13, 2010
Dispelling some myths- Women in CrossFit
Here is an AWESOME article from CrossFit Salvation.
There has been recent discussion about the athletic look of the CrossFit women. So today, I decided to give you Coach K's perspective on training and the woman in CrossFit. Please realize this is Raw and Unflitered today. I am speaking from the heart. I give kudos to all forms of fitness, however it is the fallacies and the myths I am addressing today and talking about specifically why CrossFit Women are amazing. This goes for women of all ages, backgrounds and body types!
First, there are some common challenges with the way media portrays "fitness". As you saw on our main page, there are a plethora of so called "Fitness" magazines out there that tout they have the definition of fitness, the pictures of fitness and the body that "every woman wants". this frustrates me as a coach because of all the feedback I get when women come to me to train. the most common thing we hear as coaches is: I don't want to lift a lot of weight because I don't want to get big". Well thanks to mainstream media we have all lost touch with what is real and what is "gym myth". We have lost the eye for what is truly appealing to most. Our society has been blessed with air-brushing and photo shoots of skinny women who tout they are "In Shape". And yet never have I seen a CrossFit woman airbrush her photos of a workout to make her look better. I have yet to find a CrossFit Woman who doesn't take pride in just being who they are and letting the rest work itself out. I also have yet to find a woman in CrossFit who isn't willing to try the workout of the day and push even just a little bit past their comfort zone.
I sometimes wish the media would get their shit together and realize we are promoting anorexia, and self esteem issues. I used to worry my daughter would succumb to all the bullshit out there until she wrote a book at 10 years old called "The Best Gym Ever" about a CrossFit affiliate in California called CrossFit FTF. I worry about the images we see and how de-motivating it can become for those who need fitness the most, not those who are halfway in shape, but for those who are grossly out of shape. We need to touch these people and NOT give them even deeper rooted psychological issues. We need to realize that the average person is beautiful and the gifted are those on magazine covers and even then, they are airbrushed to a degree. We need to realize genetic potential is a human trait that is different for every man, woman and child and we need to figure out how to reach that in each one of us.
OK.. enough with that... Women are you SURE you are ready for this?
Let's see what "Shape" Magazine shows as a Lower Body, Butt Hips and Thighs workout:
Shape Magazine Video
OK... now.. let's look at a Women in CrossFit Video. You tell me who is more fit! And then you tell me if these CrossFit women are "BIG".
Here are some words to think about coming from a coach who has trained countless women and heard some of the challenges and other discussions coming from his clients: (Please be aware there is only some filtering on this post. this is raw Coach K talk today)
CrossFit is scalable to every one!!!! It is NOT tailored ONLY for those whom are "In Shape" already. It is designed to be scalable based on your fitness level. However, having said that, we WILL push you regardless of age or gender to YOUR physical and psychological limits. Why? Because we know INTENSITY is what produces results, not being in the gym for three hours on a treadmill or elliptical trainer.
Yes you are going to gain muscle. However you will NOT look like you are on steroids unless you take steroids.
Yes your hips, ass and thighs may grow depending on your build and your fitness background. If you have never lifted weights like we do in CrossFit or never squated more than 15 reps at a time with 2 Pink Vinyl dumbbells, then you will grow. That's OK. Your body is becoming athletic. If you have that background, we are going to do our best to make sure we find your genetic potential EVEN if you don't know what that is. It may change your shape. It may put some lean body mass on. It MAY EVEN make your jeans fit differently. But that's OK!
We understand you don't WANT to buy a new wardrobe, but if we were worried about that, we would stick you on a piece of cardio equipment for an hour.
We know the intensity is different than you're used to. It's what is so great about CrossFit. Your workout will be done in a little bit versus a long bit.
Yes, we know you want to RX the weight, but if you're not ready, we won't let you. We are here to push you not hurt you. We believe in progression as much as any other coaches.
Yes you will probably gain some weight when you first start because we understand that muscle takes up less space than fat so for every pound of fat we shave off of you, we will replace it with three pounds of muscle. The great part of this is, you will LOSE FAT and GAIN MUSCLE. We will replace it with FUNCTIONAL strength that you can actually use in life!
We understand that part of the weight gain is due to inflammation in the muscle and retention of water. We understand this is normal and we URGE YOU... THROW OUT THE SCALE because in the end.. it doesn't f-ing matter.
Yes we will expect you to move heavy weight quickly. It is part of being able to carry groceries, pick up your kids, play with your kids, do your job and perform the essential functions of life.
No we will NOT listen to your whining. In fact, the more you whine, the more weight, box jumps, burpees, pull-ups, air squats, shoulder presses, we will make you do.
We want you to curse our names. It means we are doing our job.
We don't care if it hurts as long as you aren't getting injured. We WANT you to be able to function better and sometimes it requires pushing beyond what you think you can do. We will always ensure that what you are doing is within an allowable and safe range of motion for you. We will always ensure your form is correct. and we will correct you if it's not.
No we don't want you to wear gloves. When in real life are you going to stop to put on your gloves before you lift a box, pick up your kids, or move things around? Why would we want you to do that at our gym?
Yes you are going to get dirty, be sweaty, mess up your hair. Hell you may even break a nail. If you don't, we aren't trying hard enough. It just means you need to work out harder! We will push you to sweat, maybe even blood and tears.
Yes you will have to look at how you are eating. Why? because why on earth would you want to put CRAP in your system when you are training for PERFORMANCE? That's like giving your High Performance vehicle Low octane fuel!
Yes you are going to get leaner, faster, stronger, but it is a process. Remember it takes TIME to get results. Try it for AT LEAST 90 days before you make up your mind as to whether it is for you or not. How can you say it's NOT for you if you only try it ONCE?
NO We will NOT let you do HOURS of cardio on the cardio machines. We don't need you to. Plus, that will end up making you frail in the long run and let's face it, "strong people are harder to kill and more useful in general"
Here's the deal. We expect you to have some questions, concerns, and issues with your new body. It's not what you're used to. We don't use steroids, don't promote the use of long slow distance as a substitute for hard work. we want your results probably more than you do., We just can't put the work in. YOU have to do it. we are here to motivate, educate and give you the tools. The rest is up to you. But knowing your body will change, and knowing things will start to fit differently, understand this is a natural part of the process. Understand that sometimes being athletic means your clothes may change "Shape" on your body. What we see is an amazing and beautiful woman. What we see is power, speed, strength all wrapped up into an awesome package. We may notice you are looking more lean, or more powerful or heck, even stronger, but that is our way of noticing you are getting the results you have been after.
We love you for who you are, and who you are becoming. We cherish that you have taken an interest in improving your life, improving your being and making life easier to live. We are excited about the fact that you have chosen this lifestyle. And while you may have issues with your new body, realize those of us out there that look at you and say DAMN that girl is a CrossFitter, we love that and look forward to your continued success.
Go out today, and blaze through a WOD just because you can... and you're awesome!
November 23, 2010
I am a CrossFit Woman
Found a great post and another great blog to check out. Holly In Las Vegas
Posted on CrossFit Serious Fitness (Friday, July 30, 2010)
I am a CrossFit Woman.
I do not wear makeup to the gym. I wear chalk.
I do not get manicures. I scrub the calluses off my hands.
I do not glisten or smile while I’m working out. I sweat, grunt, and curse.
I am a CrossFit Woman.
I am as proud of my muscles as I am my scars.
They are evidence of my hard work and dedication.
I am a CrossFit Woman.
Student. Trainer. Coach.
Increased work capacity is my mission.
Elite fitness is my goal.
I am a CrossFit Woman.
I may scale a WOD, but I will never quit or give up.
I do what others won’t and excel where others can’t.
I am stronger mentally and physically because of it.
I am a CrossFit Woman.
I am invincible.
And you could be too.
October 20, 2010
TOO MUCH INFORMATION!!!!
EVERY Woman’s Done It By Kate Rawlings | Owner of Coca CrossFit
What’s that you ask? Wet themselves in a workout. Now, I’m not saying afull on bladder empty, but just enough to know you’ve, well, you know. Men, if you’re reading this, you may be shocked to find this out. Ladies, if you’re reading this, you know you have that ‘Whew! It’s not just me!’ look on your face.
I was inspired to blog about this particular topic after a couple of conversations that I've had with both new and experienced CrossFit women. Every one of them had two reactions:
1) They thought they were the only ones
2) They wanted me to tell their skeptical significant others that it's happened to me
No shame. Common culprits like box jumps and double unders are sure fire triggers. Now, I’m a pretty decent athlete and I’ve got pretty strong pelvic muscles, but when you’re bouncing around for time it’s easy to lose a little control of the bladder.
For further explanation as to why you shouldn't be ashamed about it, it happened this year to me at the 2010 CrossFit Games. That’s right, I wet myself during the fourth workout, in front of thousands of people.
I knew that I was doomed when Dave Castro announced that we were going to be doing double unders. I don’t care how hard I try, there’s no way I’m not going to pee.
The workout was deadlifts, pistols, and double unders. As if competing at the CrossFit Games wasn't stressful enough, I knew secretly that I’d be doing something very private on a very public stage.
I made it through the deadlifts and the pistols unscathed, but as I started intothe double unders the inevitable happened. So there I was, counting reps, trying to breath, staying focused, not tripping on the rope, and all I can think about is how I hoped that no one noticed. While I pushed through the workout, in the back of my head, all I could think about was the fact that I just embarrassed myself in front of thousands of people. Luckily I was in black shorts so no one was the wiser.
It wasn’t until after that workout that I realized I wasn’t alone in my struggle. I won’t name names but I will say that I wasn’t the only woman to have struggled with this issue. Yes, even the women of The CrossFit Games are more than human. We have our embarrassing moments too.
What’s that you ask? Wet themselves in a workout. Now, I’m not saying afull on bladder empty, but just enough to know you’ve, well, you know. Men, if you’re reading this, you may be shocked to find this out. Ladies, if you’re reading this, you know you have that ‘Whew! It’s not just me!’ look on your face.I was inspired to blog about this particular topic after a couple of conversations that I've had with both new and experienced CrossFit women. Every one of them had two reactions:
1) They thought they were the only ones
2) They wanted me to tell their skeptical significant others that it's happened to me
No shame. Common culprits like box jumps and double unders are sure fire triggers. Now, I’m a pretty decent athlete and I’ve got pretty strong pelvic muscles, but when you’re bouncing around for time it’s easy to lose a little control of the bladder.
For further explanation as to why you shouldn't be ashamed about it, it happened this year to me at the 2010 CrossFit Games. That’s right, I wet myself during the fourth workout, in front of thousands of people.
I knew that I was doomed when Dave Castro announced that we were going to be doing double unders. I don’t care how hard I try, there’s no way I’m not going to pee.
The workout was deadlifts, pistols, and double unders. As if competing at the CrossFit Games wasn't stressful enough, I knew secretly that I’d be doing something very private on a very public stage.
I made it through the deadlifts and the pistols unscathed, but as I started intothe double unders the inevitable happened. So there I was, counting reps, trying to breath, staying focused, not tripping on the rope, and all I can think about is how I hoped that no one noticed. While I pushed through the workout, in the back of my head, all I could think about was the fact that I just embarrassed myself in front of thousands of people. Luckily I was in black shorts so no one was the wiser. It wasn’t until after that workout that I realized I wasn’t alone in my struggle. I won’t name names but I will say that I wasn’t the only woman to have struggled with this issue. Yes, even the women of The CrossFit Games are more than human. We have our embarrassing moments too.
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