WOD:

Three rounds for time of:
25 Kettlebell swings (53 lb./35 lb.)
15 Box jumps

Post front squat loads and WOD time to comments.

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NY schools finding time for exercise, New York Times (thank you Andrea for the link!)

Study: Living in poor neighborhood can hurt health, Associated Press

100 Days of Real Food

Post thoughts to comments.

WOD:
Three rounds for time of:

10 Overhead squats (135 lb./95 lb.)
50 Double unders

Post power clean loads and WOD time to comments.

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PALEO-TOBER, Week 4!

Many thanks to Dabney for planning this week! Be sure to check out Dabney’s TRX class tonight and Wednesday at 7!

Grocery List:

Vegetables
Avocado
Bell Peppers
Beets
Broccoli
Brussels Sprouts
Cabbage, purple
Carrots
Cauliflower
Cucumber
Potatoes, Sweet
Squash, summer
Tomatoes, cherry
Onion

Herbs:
Dill
Parsley

Fruit:
Apples
Apple Sauce, unsweetened
Berries (variety)
Grapes
Lemon/Lemon juice
Lime/Lime juice
Mango
Oranges
Pears
Raisins

Meat/Protein:
Bacon
Beef, ground
Canadian bacon
Chicken breast
Deli meat
Fish (cod, salmon or tilapia)
Sausage links
Sausage, ground breakfast

Seasoning/Extras:
(may already have a few of these)
Balsamic vinegar
Chili powder
Cinnamon
Coconut oil
Coconut milk, raw, unsweetened
Cumin
Garlic powder
Ginger
Mayo
Nutmeg (optional)
Olive Oil

Nuts:
Almonds
Almond butter, chunky
Pumpkin
Sunflower
Walnuts

Snack for the week:
Primal Trail Mix

Monday

Breakfast: Egg Muffins (THE LIFE AND TIMES OF DIANA)

5 omega 3 eggs beaten
1 cup chopped broccoli (small pieces)
4 slices of thick cut Canadian bacon

Line a muffin pan with 6 muffin liners and spray the liners well. Bake at 350 for 20 minutes or until eggs are set.

Snack: Mixed Nuts and Fruit
Lunch: Deli meat, avocado, fruit, cucumber slices
Snack: Carrot sticks and nuts
Dinner: steamed sweet potatoes and beets over sautéed cabbage with grilled chicken breast, use olive oil, lime juice and pepper for dressing (make enough for leftovers for Tuesday’s lunch)

Tuesday

Breakfast: Roasted Pepper and Sausage Omelet
Snack: Cherry Tomatoes and almonds
Lunch: Leftover from dinner Monday
Snack: fruit and avocado slices
Dinner: (make enough for leftovers for Wednesdays lunch)
Purple cabbage slaw:
3 cups purple cabbage
1 cup chopped cucumber
1/3 cup chopped onion
1/2 cup mango diced
3 Tbs olive oil
2 Tbs balsamic
black pepper to taste
(mix all together)

Meat:
1 lb ground meat
1 Tbs garlic powder
1/2 tsp pepper
1 Tbs cumin
1 Tbs chili powder
1/4 cup green salsa

Wednesday

Breakfast: Sweet Potato, Bacon, and Egg Salad (Make enough for lunch Thursday)
Snack: Snack of the week (primal trail mix)
Lunch: Leftover from Tuesday’s dinner
Snack: fruit and nuts
Dinner: steamed brussels sprouts, baked fish of your choice (cod, salmon, or tilapia), fruit salad mix, steamed summer squash

Guidelines for Cooking Fish
Measure fish (dressed or stuffed, fillets or steaks) at thickest part.
Allow 5-7 minutes cooking time per cm of thickness (10 minutes per inch) for fresh fish.
Allow 10-12 minutes cooking time per cm of thickness (20 minutes per inch) for frozen fish.
Fish is ready when fish is opaque and flakes easily.
DO NOT OVERCOOK


Baking is the process of cooking fish at certain temperatures in an oven. Place fish in a greased baking pan.
Brush with melted margarine and season with salt and pepper.
Bake in center of preheated oven at 230 degrees celsius (450 degrees fahrenheit).
Follow cooking guidelines above.

-Use fresh or thawed fish

-Flavor with lime or lemon juice

Thursday

Breakfast: Almost Oatmeal
Snack: Raw cauliflower and broccoli and nuts
Lunch: Leftovers from breakfast on Wednesday
Snack: Snack of the week (primal trail mix)
Dinner: Paleo Breakfast Casserole and a serving of fruit (Make enough for breakfast Friday)

Friday

Breakfast: Leftovers from dinner Thursday
Snack: nuts and carrot sticks
Lunch: Chicken Kabob from Zoe’s with fruit Or deli meat, bell peppers, and fruit
Snack: Avocado slices and fruit
Dinner: Leftovers from the week

Post thoughts to comments.

Four rounds for time of:

50 Air squats
400m Run

Post time to comments.

*************************

PALEO-TOBER continues!

Have you eaten more Paleo meals the past couple of weeks? What did you make that you really liked! Let us know!

Week 3

Snacks for the week:
Paleo snack ideas

Paleo Granola, aka “Paleo Crack”

5 cups nuts and seeds such as pumpkin seeds, flax, pecans, sunflower, walnuts, etc. (make sure to include almonds that have been slivered or chopped)
1/3 cup honey
1/3 cup coconut oil
2 tsp vanilla
2 tsp cinnamon
1 tsp nutmeg (optional)
1 cup raisins
1 cup shredded unsweetened coconut (optional)

Mix honey, oil, vanilla, and cinnamon a bring to a boil. Turn off heat, and let it cool. Spread nuts on a baking sheet (or two) and pour honey mix over it, mix this all and spread the granola out evenly. Bake for 30 minutes at 300 degrees. Allow this to cool and mix in the raisins and coconut.

Monday

Breakfast: Almond flour pancakes and eggs (fix however you prefer!)
Snack: small handful of Paleo granola and an apple
Lunch: deli meat, orange and an avocado
Dinner: Steak (grill however you like – cold front is coming in, so you need to take advantage of a warm day!!) and Sweet Potato and Pear Soup (recipe below)

Ingredients
1 small onion, diced
1 tbs oil
2½ cups sweet potato, diced
2 cups pear, diced
2 cups vegetable stock
½ cup coconut milk
Salt and pepper
Parsley to garnish

In a large pan, fry onion in oil until soft. Add the sweet potato and pear and cook for 2 minutes. Add the stock and leave to simmer for 10 minutes or until sweet potato and pear is cooked and soft. Cool slightly. Purée soup in an electric blender or using an electric beat. Add salt and pepper to taste. Serve garnished with parsley.

Tuesday

Breakfast:Paleo granola with milk (it’s the best cereal you’ll ever eat!), 3 hard boiled eggs and an apple
Snack: an orange, avocado slices and beef jerky
Lunch: Leftover steak and pear soup
Dinner: Baked chicken (prepare how you like) and sweet potato chips (recipe below)

Sweet Potato Chips
Ingredients
1 medium size sweet potato, cut into long thin strips
3 tbs olive oil
Salt

Pre-heat oven to 350 degrees. Place ingredients in an oven safe pan, cover sweet potato well in olive oil and salt. Place in oven, stirring every 5-10 minutes for 35-45 minutes or until sweet potato is brown and cooked. Leave to cool slightly, thinner chips will go crunchy.

Wednesday

Breakfast:Bacon and eggs!
Snack: Paleo granola, orange and deli meat
Lunch: Leftover chicken and sweet potatoes
Dinner: Supreme Chicken Salad (recipe below)

Ingredients

1 chicken breast, boiled and shredded
1 small broccoli, cut into florets
2 cups mushrooms, sliced
1 cup cucumber, diced
2/3 cup carrot, diced
1 cup tomatoes, diced
3tbs dill, finely chopped
4tbs apple cider vinegar
3tbs mayonnaise

Steam broccoli florets for 4-5 minutes or until tender. Remove from heat and place into a large salad bowl along with all the other ingredients. Combine well before serving.

Thursday
Breakfast:Omelet muffins (use up your leftover veggies from the week!)
Snack:Paleo granola, grapes and beef jerky
Lunch: Leftovers from the fridge!
Dinner:Meatloaf and Avocado and Spinach Salad (recipes below)
Meatloaf
2 lbs. ground beef
1 c. almond flour
2 eggs
1 packet Lipton onion soup (dry mix)
1 can tomato sauce
1/3 c water

Preheat oven to 350 degrees. Mix all ingredients together in a bowl. Place in glass baking dish and shape meat into a loaf. Bake at 350 degrees for approximately one hour. Let stand 10 minutes before serving.

Avocado and Spinach Salad
Ingredients
1 1⁄2 cups baby spinach leaves
1⁄2 avocado, sliced
1⁄4 cup shopped walnuts
1 tbs lemon juice
Salt and pepper

Place spinach leaves and avocado in a bowl, sprinkle top with walnuts, lemon juice, salt and pepper.

Friday
Breakfast:Omelet muffins (eat whatever is leftover from yesterday!)
Snack:Apple, handful of almonds, deli meat
Lunch:Leftovers from the fridge!
Dinner:Hot and Spicy Chicken with roasted cauliflower

Hot and Spicy Chicken
Ingredients
2 chicken breasts, diced 1 tbs oil 1⁄2 tsp red chillies, finely chopped 1tbs sweet paprika 2 tsp oregano, finely chopped 1⁄2 tsp honey 1⁄4 cup lemon juice 1⁄4 cup water Salt and pepper

Fry chicken in a pan with olive oil for 5 minutes. Add chillies, paprika, oregano and honey and cook for a further 2 minutes, stirring constantly. Add lemon juice, water, salt and pepper and cook covered for a further 15 minutes, adding more liquid if necessary.

Roasted Cauliflower:
Ingredients
1⁄2 medium-size cauliflower
4-5 tbs olive oil
Salt and pepper
Ground cumin
Ground paprika

Pre-heat oven to 350 degrees. Break or cut cauliflower into different size florets and place in an oven safe pan. Add oil, cumin, paprika, pepper, and a good dash of salt. Mix together well. Place in the oven, stirring every 5-10 minutes for 20-30 minutes or until cauliflower is cooked and golden brown.

BONUS DESSERT!
Blueberry and Pear Crumble
Ingredients
5 pears
1tbs mixed spice
4tbs lemon juice
1tbs honey
1 pkg frozen blueberries
2tbs arrowroot
1⁄2 cup almond meal
10 dates
1tbs water
1/ cup walnuts, chopped 3

Pre-heat oven to 350 degrees. Peel pears, remove core and pips and slice. Heat a medium sized pan to low-medium heat, add pear slices, mixed spice, lemon juice and honey. Cover and cook for 10minutes, stirring regularly. Add arrowroot and stir until pears are coated. Add blueberries, stir continuosuly for 5minutes, or until blueberries have defrosted and sauce has thickened. Place almond meal in a food processor, turn onto medium-high heat, add dates andwater and blend until well combined. Place into a bowl and add walnuts.

Make your shopping list based on the recipes you will make! Post thoughts to comments.

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WEDNESDAY, OCTOBER 12
Fundraiser for KindgerFrogs at Love Shack!

When: Wed., Oct 12, 6pm – 10pm

Where: Love Shack, So 7
(817 Matisse, Suite 445 — it’s south Ft. Worth Running Co. in the So7 development)

Details: Come enjoy a burger, drinks and live music! All proceeds benefit KinderFrogs at TCU. Ryan’s son, Hudson, attends KinderFrogs, and this is a great event to support a great school!!

***************************************

PALEO-TOBER, Week 2

Many, many thanks to Dabney for putting together this week’s menu and shopping list!!! If you try the recipes, post to comments and let us know what you made!

Also, be sure to hit Dabney’s TRX class tonight at 7!

Grocery List:

Fruit
Apples
Applesauce, unsweetened
Apricots, dried
Blackberries
Blueberries
Lemons
Peaches
Pears
Raisins
Raspberries
Tomatoes, cherry

Vegetables
Avocados
Bell Peppers
Broccoli
Butter lettuce
Cabbage, purple
Carrot sticks
Cauliflower
Cilantro
Cucumber
Green Onion, optional
Onion, white
Parsley, Italian flat leaf
Summer squash, yellow
Sweet potatoes
Zuchini

Meats
Bacon
Beaf stew meat
Canadian bacon
Chicken breasts
Deli meat
Eggs
Fish: Cod or perch fillets

Nuts/Seeds
Almonds, sliced
Almonds, raw or roasted
Pecans
Pumpkin seeds
Sunflower seeds
Walnuts

Oils/Condiments
Spicy Brown Mustard
Olive oil

Spices
Black pepper
Cayenne pepper
Cinnamon
Cumin
Garlic, minced
Herbs (Lemon basil, sage, thyme)
Sea Salt

Snack for week: (double both recipes)
Better-Than-Stored Apples to begin the week

Primal Trail Mix and Blueberry “Candies”

Other snack options: (can use these or combination of these for any daily snacks)
Hard boiled eggs
Nuts
Fruit
Vegetables
Avocado
Any leftovers

Monday
Breakfast: Hard broiled eggs, apple, sliced avocado
Snack: fresh fruit
Lunch: Deli meat, walnuts, pear
Snack: Better-than-stored-apples and nuts
Dinner: Beef and Sweet Potato Stew (recipe below)

Prep 25 minutes Cook 7 to 8 hours (low) or 3.5 to 4 hours (high)
Stand 5 minutes

16 oz Water
1 1/4 lbs lean beaf stew meat
2 medium sweet potatoes, halved lengthwise, and sliced 1/2 inch thick (3 cups)
1 medium onion, cut into wedges
1 tsp ground cumin
1/4 tsp ground cinnamon
1/4 tsp cayenne pepper
4 cloves garlic, minced
1 diced tomatoes
1/2 cup dried apricots, quartered
2 tbs chopped unsalted walnuts
Sliced green onion optional

1. In a 4-quart slow cooker combine meat sweet potatoes, and onion. Stir water, cumin, cinnamon, cayenne pepper, and garlic into mixture in cooker.
2. Cover and cook on low-heat setting for 7 to 8 hours or on high-setting for 3.5-4 hours.
3. Stir in tomatoes and dried apricots. Let stand, covered, for 5 minutes.

Sprinkle individual servings with peanuts and, if desired, green onions.

Tuesday
Breakfast: Egg Torte
Snack: carrot sticks and almonds
Lunch: Leftover Beef and Potato Stew
Snack: fresh fruit
Dinner: Herbed Fish and Vegetables (recipe below)

Prep 20 minutes Cook 6 minutes
Servings: 2

2 6-once skinless fillet Cod or Perch
2 tablespoons assorted herbs (lemon basil, sage, thyme)
1 cup matchstick-size pieces carrots
1 cup matchstick-size pieces zucchini and/or yellow summer squash
2 lemons

1. Rinse fish; pat dry. Using sharp knife, make shallow bias cuts in fish fillets, spacing cuts ¾ inch apart. Sprinkle herbs over fillets, tucking herbs into cuts. Squeeze one lemon per fillet.
2. Place a steamer insert in a large deep saucepan or large skillet with a tight-fitting lid or in a steamer pot. Add water to the bottom of the pan just below the steamer insert. Bring water to boiling. Place carrots and squash in the steamer basket. Place fish on top of vegetables. Arrange lemon slices on top of fish. Cover and steam over medium heat for 6 to 8 minutes or until fish flakes easily when tested with a fork, adding more water as needed to maintain steam.

Wednesday
Breakfast:Peach Pecan Scramble
Snack: Better-than-stored-apples and nuts
Lunch: nuts, veggies, deli meat
Snack: avocado slices and pecans
Dinner: Leftover Herbed Fish and Vegetables (prepare lunch for tomorrow)

Thursday
Breakfast: Scrambled Eggs, bacon, Raspberries
Snack: nuts and fruit
Lunch:Chicken Salad
Snack: better-than-stored apples
Dinner: Paleo Chicken Fajitas (second recipe on link)

Friday
Breakfast: Canadian Bacon, hard boiled eggs, Blackberries
Snack: better-than-stored apples and nuts
Lunch: Leftover Salad from Thursday
Snack: nuts and raw veggies
Dinner: Leftover Paleo Chicken Fajitas

Post thoughts to comments.

5 Power cleans (135 lb./95 lb.)
10 Box jumps
2 Rounds of “Cindy” (1 round= 5 pull-ups, 10 push-ups, 15 squats)
200m Run

Post time to comments.

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PALEO + OCTOBER = PALEO-TOBER!

We’ve had a lot of questions lately about nutrition, what to eat, when to eat, etc. It’s a great time to launch a month of Paleo eating! Here’s how it works…pick recipes from the list below and make what you like. Keep it simple: eat meat, nuts, seeds, vegetables, fruit and avoid starches or sugars (like white sugar). Dairy is your call – I can’t do Paleo without milk, so milk is something I still drink (and drink a lot of), but I do not eat cheese, yogurt, etc. Figure out what works best for you and run with it! Most of all, have fun making some new treats!

There are a few ways you can tackle Paleo – don’t be afraid to try new things and get creative! At the end of the day, Paleo is about meat and vegetables, and you can be as simple or as creative as you want!

Below are a week’s worth of meals. This is A LOT of food! Each meal is designed to provide you leftovers for the next day’s lunch and/or dinner (If you are cooking for one or two, don’t make all of the meals – two or three should be plenty to get you through the week!). Adjust the meals as needed to fit your time schedule. If you are time crunched during the week, that is ok too – cook several chicken breasts on Sunday, and eat those throughout the week with your favorite fruits and vegetables. Crock pot meals are also a great time saver, and I will try to include one of those each week too (these are also great because it makes a lot of food that you can freeze and eat later.) Deli meat is also another time saving meal if you are in a time crunch and need something quick (be careful to not eat too much deli meat because it’s high in nitrates).

I also tried to find meals that are not too expensive to make. You do not have to spend a ton of money to eat well. It’s about eating fresh fruits and veggies with some meat. If you make one of the meals and end up with tons of food, freeze some of it, and eat it in a couple of weeks (you can save a ton of money that way!). You can also save by halving some recipes (I know it’s hard to by half of most items at the grocery store, but you can use what you need and freeze the rest for later).

(Some recipes will call for meat/vegetables in ounces, and most of the time, at the store, you buy those in pounds. 16 oz. is one pound, so if you know you need 8 oz. of something, get half a pound. If you get anything at Central Market, don’t tell the kids behind the counters you need ounces of something – they will tell you the scale only measures in pounds. )

WEEK 1

Monday
Breakfast: Egg-Veggie Scramble (an oldie, but goodie! Use whatever vegetables you have on hand)
Lunch: Paleo Hamburger Helper
Snack: Fruit and nuts
Dinner:Stuffed Bell Peppers

Tuesday
Breakfast: Breakfast Paleo Pizza
Lunch: Leftover Buffet! Graze your fridge for leftovers!
Snack: Fruit and nuts
Dinner: Shrimp Zucchini Stir-Fry

Wednesday
Breakfast: Leftover Paleo Pizza!
Lunch: Leftover Buffet! Graze your fridge for leftovers!
Snack:Fruit and nuts
Dinner: Chicken and broccoli –bake chicken with your favorite seasonings. Steam your broccoli in the microwave – put the broccoli in a bowl with a lid. Add an 1/8th of a cup of water, a little garlic, salt and pepper. Microwave on high for about three minutes (I turn the lid upside down to the bowl – it covers the bowl, but isn’t sealed). When the broccoli is done, take it out of the microwave and seal the lid on top for a couple more minutes for steamed broccoli! (EASY EASY!!)

Thursday
Breakfast: McSog Breakfast Sandwich
Lunch: Leftover Buffet!
Snack: Fruit and nuts
Dinner: Amie’s Paleo Lasagna

Friday
Breakfast: Eggs, bacon, fruit of your choice!
Lunch: Leftover Buffet! Graze your fridge for leftovers!
Snack: Fruit and nuts
Dinner:Steak and Roasted Cauliflower (Grill a steak or chicken to your liking!)

For the weekend:
For the weekend, make a sweet treat, Candied Pecans (from Paleo Mama):
1 lb or roughly 4 cups of pecan halves
1 egg white
1 tbs water
2/3 cup honey
1/2 tsp sea salt
1/2 tsp ground cinnamon

Directions:
1. Preheat oven to 250.
2. Line a cookie sheet with parchment paper.
3. In a large bowl, put in egg white and water. Using a fork or whisk, beat together until it is frothy.
4. Dump in pecans and stir until they are completely coated.
5. In a measuring cup, combine honey, salt, and cinnamon and carefully stir to combine.
6. Pour honey mixture over nuts and stir to combine completely.
7. Dump contents of bowl onto cookie sheet and using a rubber spatula, press into a single layer.
8. Bake for about an hour to an hour and a half, stirring every 15 minutes.
9. Pull nuts out of oven, and put them onto a glass baking dish to cool (if they cool on the parchment, they will stick).
10. Once cool, break up and store in zip top bags at room temperature.

GROCERY LIST
**This is a list for every recipe – adjust as needed! Most of the recipes use the same vegetables. You can save money by using the leftover veggies from one recipe and putting them in another dish!

(This list is made according to the layout of Target, front to back

Fruits for snacking -your choice
Greens (like chard) – 1 bunch
Zucchini – 2
Bell peppers – 5 (3 red)
Broccoli – 1 head
Cauliflower – 2
Green onion – 1 bag
Onions – 2
Garlic (that small jar of chopped up garlic will be a big time saver!)
Sweet potatoes – 2
Roma tomatoes – 2
Ground beef (5 lbs.)
Italian sausage (2 lbs.)
18 Large shrimp
Bacon
Breakfast sausage
1 bag of frozen chicken breasts
1 can chopped black olives
1 jar marinara sauce
1 24 oz. can diced tomatoes
1 can tomato sauce
1 can tomato paste
1 bag of coconut
Eggs (2 dozen)
Cheese (optional)

Staples you will need most every week:
Coconut Oil
Coconut Flour (at Central Market in the bulk foods)
Olive Oil
Basil
Oregano
Cumin
Salt
Pepper
Cinnamon

Post thoughts to comments.