Sunday tradition adaptation week2

So, yesterday was our pancake Sunday again. This time we also had Keven’s parents driving over to have dinner with us and to meet our new family member Nora. As I already wrote, they were very agains us having a pitbull as a family dog, but at the end of the day it is us raising a dog not them. However, because they are afraid of this type of dogs, I think it is a great idea for them to see our puppy as often as possible so that they would not see her growing that much and would feel comfortable around her. It is really easy to feel comfortable around Nora because she is super calm and low energy dog, especially when you compare to Chihuahua that my sister-in-law has. My sister-in-law came around with Johny Cash (her chihuahua), so that later on Nora would not “kill” him. I could definitely see some pitbull features  in Nora when she finally decided to play with Johny and got too much into game. They are similar wight category now, just Nora is much more clumsy and her direct movement definitely could be treated as an aggression sometimes. But it was a good lesson for us to learn how to snap her out of it.

Getting back to breakfast. I made for everyone crepes with wholewheat flour mixed with all purpose flour. I also made some sliced melon and fruit salad that consisted of cubed apples, kiwi, banana and blackberries. As I can’t use any sugar in any form, I did not put anything on the fruits, especially because everyone can add to their crepes what they want: nutella, maple syrup, honey. For myself I decided to make a zucchini pancakes (of course I shared them with everyone) that I found on Diane Sanflipo website. Sorry that I did not take picture of it, but it is definitely worth making 🙂 Everyone tried them and liked them, I ate them with Sunshine sauce 🙂

Zucchini Pancakes

Ingredients:

  • 1 Tbsp coconut flour
  • 3 eggs sea salt & pepper to taste
  • 2 cups shredded zucchini (I used grater, and 1 zucchini is about 1 cup)
  • brew leaves of fresh basic (finely chopped)
  • coconut oil or bacon grease to pan-fry in (amount will vary)

Process:

Mix all the ingredients together. Make sure that coconut flour is not in lumps. Diane advises to sift them into the eggs and beat together, but I simply mixed and left to stand for 5mins. I think standing gives time for coconut flour to absorb more liquid. Heat the pan with oil over medium-low heat. Spoon the pancakes of desired size. I got from the batter 8 pancakes,  as I made them fairly small, but you can make big ones and have one in a pan per time. Eat them alone or with sausage or bacon.

 

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WOD 30 April and new favourite post-WOD meal

Today I finally went to Crossfit training after not being there for more than a week as I have been feeling not good all the time. And despite of my best wishes to work out as much as possible I haven/t done anything since Tuesday as everyday I was waking up with running nose and/or big headache. I was supposed to go to training on Saturday, but since waking up all I could think off was where I could hide my head that it would stop hurting. I could not figure out what was causing the headache, maybe because I tried to take tylenol previous days, so I decided not to take it anymore. I don’t know, maybe because I am cleaning my body from all possible additives and chemicals, it is also refusing to accept medicine or is actually showing to me that this medicine is no good for me. Anyhow, I did not have any headache on Sunday and this morning so I was more that happy to go to workout. I have to say that even warm up seemed hard for me and I needed to catch a breath 🙂 (3 round of 10squats, 10 push ups, 10 burpees).

Todays workout was 2 parts, first AMRAP challenge of 26 mins.:

  • 15 front squat (mine was 85 lbs)
  • 10 push ups
  • 5 power press (same 85 lbs)
  • 20 abdos (arms on cheats)
It was really hard to do front squats and power press…I think it was a first time I was doing front squats, so I am sure that my ass and my thighs  will hurt a lot tomorrow. Obviously, I could take less weight and make more rounds, but I decided to be slow this time and not so ambitious, so my result was 5 rounds. I have shamefully admit that I was not pushing to my limits, especially when after finishing 5th round I saw that there is 20sec. left and I decided not to start new round. Not very typical for me, but hey…sometimes we all feel weak 🙂
For the finish we had time challenge of 2 rounds of:
  • 20 knees to elbows  (that was killing my skin, especially after 50 pull ups)
  • 30 russian twists (16 lbs).
Got back to the game and finished this challenge at 3:41min.

After that I had the best post-WOD meal ever that consisted of egg white “crepe” dusted with cinnamon and Sweet Potatoes Chews. I got the recipe of Sweet potatoes Chews from Whole9 website and it is so delicious that I could eat that all the time :)))

Here comes the recipe:

Ingredients:

  • Sweet potatoes (I had 2 big one, so I used them)
  • cinnamon
  • coconut oil.
Process:
preheat the oven to 325F and bake sweet potatoes on the baking sheet or aluminium foil for about an hour or until it is soft and you can easily take off the skin. Let it cool down in the oven until you decide to proceed. You can even leave overnight. Once ready, peel the potatoes, the skin should go off with fingers, work the hard parts with knife. Slice the potatoes and cut about 1/2cm thick. Arrange on the baking sheet and brush with melted coconut oil. Dust generously with cinnamon. bake at 350 for about an hour. Half way through and turn them around and dusted more with cinnamon. Pack them in Ziploc bags or covered glass storage containers.  Combine for post WOD meal with some easily digestible proteins, like chicken, egg whites or salmon 🙂
This is super yummi and better to keep away from the eyes if you want it to last :))))

Nora in the house

Thursday finally we could take our american bully puppy home. We decided to name her Nora, because this name sounds calm and light. It comes from Eleonora, which means light and also in Lithuanian “nor as” means “a wish”. So, she is our little wish 🙂

I know it might sound very sided but besides being super cute, she is extremely intelligent and obedient. Seriously….I had many dogs, well, at least few dogs and raised them, but this baby girl is just a star. We had no troubles with her the first night. Keven simply stayed a bit with her, then covered her with his t-shirt, placed her plush toy on her back and she was sleeping all night with no problems. On friday I was staying at home with her, teaching her to be alone in her territory. She is peeing just on the newspaper, even though she was not house trained, she already responds to her name and to the command “sit”. I can’t wait to see how it will go on, but as for the first two days I would say that she is a dream dog of every dog owner, definitely ours 🙂 It brings so much joy just having a dog around and I am very happy to have one now and I hope that she will be an excellent example of her breed and a proof that it’s not the breed that we have to be afraid of, but irresponsible owners. This is what we are trying to teach Keven’s parents, because they were super scared when we said that we are gonna get a pit bull puppy, because they heard that they are dangerous and so on, so they made an assumptions that our dog also will be dangerous. However, they already softened  and maybe they will even meet Nora tomorrow 🙂

paleo snacks

Couple days ago I was trying some new recipes and making my favourite ones. I have to say that I am very proud of my husband who sticks to Paleo 90% and is not eating anymore bread (his staple breakfast since we met and probably long  before was white bread with nutella or peanut butter) and basically eats all the time the same as I do. So, now his lunch box usually is raw vegetables, nuts and sauce. I found this amazing recipe for sauce that we both love, even though it is not that aesthetically attractive, it tastes amazing and it holds for about a week in the fridge, maybe longer 🙂 Anyhow, I use it as a sauce for nearly all my proteins. I took it from Melissa’s website and it is called South Indian Curry:

Ingredients:
2 medium jalapeno peppers, seeds removed (I did not have jalapeños, so simply replaced it by 2 tsp of cayenne pepper)
4 tablespoons unsweetened, dried, shredded coconut
2 tsp. ground coriander
1 tsp. salt
1 tsp. cinnamon
1 1/2 tsp. cumin
1/2 tsp ground ginger
1 clove garlic, crushed
4 tablespoons water
2 medium carrots, minced or grated
4 medium tomatoes, diced
1/2 cup coconut milk

Directions:
1. Place the following ingredients in a food processor and puree to a fragrant paste: jalapeno peppers, coconut, coriander, salt, cinnamon, cumin, ginger, garlic, water.

2. Stir the coconut milk into the spice paste and set aside.

3. Heat a skillet to medium-high, melt some coconut oil, then add carrots and tomatoes. Sautée until the carrots are tender, about 10 minutes.

4. Stir in the sauce, reduce heat to low, and simmer about 5 minutes.

Next sauce to make from Melissa’s website on my list would be Sunshine Sauce.  I plan to make it later today. It sounds so delicious that I can’t wait to try it:

Ingredients:
2 tablespoons lime juice
1 clove garlic, minced (about 1 teaspoon)
1/2 teaspoon crushed red pepper flakes
1 tablespoon coconut aminos ( I don’t have that so will simply replace by salt and water. Somehow I haven’t found aminos anywhere around Quebec, so if someone from Quebec knows where to buy it, please tell me 🙂 )
1/4 teaspoon powdered ginger
1/2 teaspoon rice vinegar
1/4 cup sunflower seed butter (I like Sunbutter; no sugar added)
dash ground cayenne pepper (optional)
1/4 cup coconut milk

Directions:
1. Place all the ingredients except the coconut milk in the bowl of a food processor and whirl until well blended.Scrape down the sides of the bowl with a rubber scraper, then add the coconut milk. Process until it’s blended and smooth. Store covered in the fridge.

I can’t even tell you how much more hard it would be to go through my challenge without these amazing sauces and how grateful I am to Melissa for them. It makes life so much easier :)))

I eat avocado probably everyday now, because I need much more fats since carb intake is low with pale diet. Yesterday I was making egg scramble with pear and avocado for breakfast. That is one thing that I would not have though of, but I have seen it on the food list of http://paleocomfortfoods.com/ and even though they did not give recipe I decided to give a try and actually I was surprised with nice result:

  • 1 egg + 1/3 cup of egg whites
  • 1 pear (diced)
  • 1/2 avocado (sliced)
  • 1 tsp coconut oil
  • cinnamon
  • blackberries

Directions: Melt oil in the pan. Add pears and fry them until they get some brown colour. Add avocados and trite together. Sprinkle with cinnamon. Once avocado gets a bit mushier and agg and whites. Fry mixing a bit until its done. Serve with blackberries on the top. 

So, I think I was surprised because it tasted really good and I ddi not think that it would work with egg. But then I remembered that this Sunday I was making “crepes” from egg white only and then added fruits to it. And I actually could not make that much difference. So, probably it is all just a matter of what combinations we are used to.

And finally, my new snack!!! Cale chips! I wanted to try them since I saw a recipe on whole30 guidebook but couldn’t find the organic one for a while and non organic wouldn’t be very good as it is considered “dirty vegetable”. There is a great vegetable shopping guide here that helps to solve a problem where to save money not going organic 🙂

Kale chips

  • 1 bunch of kale
  • 1 tbsp coconut oil, melted and divided
  • 1 tbsp apple vinegar
  • 1tsp mustard powder ( I did not measure, just sprinkled a little)
  • 1 pinch of salt to taste

Preheat oven to 300F. Cut away the thickest part of stea of each kale leaf and discard. (I have a bad in my freezer that I put discarded vegetable parts to make a stock later on, so it went to the bag 🙂 ) Tear the leaves into large peaces of uniform size. Put the kale peaces into a rage bowl. Add about half of melted coconut oil. mix by hand, so that oil gets evenly distributed on the kale pieces. Add the remaining oil and mix again, until all kale pieces are evenly coated with oil and slightly “massaged”. Sprinkle the vinegar over the kale leaves, mix one last time. Spread leaves baked evenly onto baking sheet. Roast in preheated oven until mostly crisp, 20-30 mins. Sprinkle with mustard powder and salt, allow to cool in open air so they don’t get soggy. 

So, I followed all the instructions and I really liked it. Keven was hesitant to try as his best friend hates kale chips (I think that his girlfriend puts too much mustard powder, because he was complaining about bitterness), but eventually he tried and liked it. He said that it has some aftertaste that reminds regular chips 🙂

haven’t done any workout since Tuesday. Still feeling sick and dizzy. But, I have spend at least 2 hours everyday walking, that is still kind of workout. Let’s see how I’m gonna feel for tomorrow CF class as today I have enormous headache, no idea from what.

 

Home WOD2

Usually I sleap pretty good during the night, but last night could not fall asleep till 1a.m. Maybe because I had nap during the day might be that working out in the late evening activated my body. Anyhow, woke up this morning 6.30 that is kind of early for me (i usually wake up 6.55), asI am more late night person. I decided to do workout as then I feel much more comfortable wirh rest of the day and don’t have to wory about squeezing in a workout in some part of my day.

Today was tabata workout – 8 rounds (20secs.on/10secs.off) of the following:

Push ups – total number made 83
Sit-ups (hands on chest) – 65
Squats – 121

I am glad to have a wonderful husband who, while I was squating made my morning coffee and breakfast! So I only had to quickly assemble my lunch box before heading to work.
TUESDAY – only two days left until we will have our beautiful puppy at home! So exciting!!!

Home WOD1

Few days ago I was browsing on web about pale and crossfit and came across http://michaelashcroft.net/blog/ where he posted 2 week Crossfit beginners program that you can also download. It is perfect for me, cause then I have structured plan for workouts at home. I have skipped my todays workout because I was feeling sick and because of the hell outside, so I was feeling bad about that and still wanted to do something about it. Then I remember this pdf file that I downloaded, so I just grabbed day1 workout and made it, my time was 7:19min. It felt good to workout!

I hope I won’t get caught in crime if I will share the program here. I give all the credits to Michael Ashroft of Crossfit Victoria and I just think that it is a wonderful guideline for workouts at home.

So here it is:

Day 1

3 rounds for time of:

Day 2

Tabata intervals (8 rounds of 20 secs work/10 secs rest) of the following:

Day 3

5 rounds for time of:

  • 10 tuck jumps
  • 15 back extensions

Day 4

Rest. Practice something you suck at – like handstands or cartwheels.

Day 5

2 rounds of:

  • Run 400m
  • 50 lunges (25 each leg)

Day 6

100 pushups for time.

Day 7

4 rounds for time of:

  • 15 burpees
  • 25 squats
  • 35 situps

Day 8

Rest. Again, practice something you’re crap at doing.

Day 9

Get yourself outdoors on this one. Go and find a local park or somewhere else you can stretch your legs. Grass is preferable.

3 rounds for time of:

  • Sprint 50m
  • 10 burpees
  • Sprint 50m
  • 10 situps
  • Sprint 50m
  • 10 squats

If you take any break during the sets of 10, sprint 400m as incentive not to do it next time.

Day 10

3 rounds for time of:

  • 20 tuck jumps
  • 30 situps

Day 11

100 burpees for time.
If you whined when your read that, do 150 burpees instead.

Day 12

Rest. Read something insightful that makes you think.

Day 13

5 rounds for time of:

  • 20 burpees
  • 15 squats
  • 10 situps

Day 14

You’re almost through two weeks worth! Run 5km for time. Enjoy it. Well…try to anyway.

Day 15

Last day! A special treat. Tabata intervals (see Day 2) of:

  • Burpees
  • Situps
  • Squats
  • Pushups

Day 16

Rest!!!

Chicken soup for sore throat

So, I have been laying around and reading all articles about toddlers and their education and how to deal with different stages of their life, trying to find something interesting to watch (no luck, maybe too picky today), and switching to whole9 website and surfing through recipes. So then I though that it would definitely help my throat to get some chicken soup, especially because I have everything at home to make it. So here it is:

  • portion of chicken (I used some leftovers from cooked chicken) 20120423-151412.jpg
  • 2 cups of chicken broth (best if homemade)
  • broccoli, chopped
  • fresh parsley, chopped
  • 6-7mushrooms, sliced
  • one baby bok choy, chopped
  • 1 medium yellow onion, diced
  • 2 cloves minced garlic, or to taste (garlic powder is also good here)
  • 1 tsp cayenne pepper, or to taste (this will give hidden hotness that helps sore throat)
  • 2 tbsp ghee, or favorite cooking oil
  • Salt and pepper, to taste

Melt ghee on medium-high heat in large pot. Add diced onions, cayenne pepper, and garlic and cook until onions are starting to soften. Add vegetables and continue to cook 5-7 minutes. Add chicken broth and stir.
When it becomes hot stir in chicken and mix it. turn of the heart, leave to stand a bit and serve.


Seafood and vegetable curry

Yesterday me and Keven were making dinners whenever which one was hungry, so we were not dining at the same time. He still is finishing our food that we had before switching to Paleo, therefore he had gnocchi with meat sauce. It does not happen that often that we don’t eat dinner together so I decided to use the opportunity and enjoy some seafood that Keven despises (clamps, scallops and octopus would never be his food choice). So, I just decided to have a quick dinner and threw into wok pan whatever I could find on hand. It came out really nice:

Melt 1 tsp of fat of your choice (I used ghee), add crushed garlic, fry for 1 min. until it starts smelling. Add seafood and fry for few minutes until water starts evaporating and seafood starts grilling. Add second tsp of fat. Add cauliflower and fry it a bit with seafood (cauliflower was the only ingredients that wasn’t frozen, therefore I put in first to fry). Add spinach and stir fry vegetable mix. Fry until veggies becomes soft, then add coconut milk and spices. Let the flavours mix and simmer for couple minutes. I also added the mint and parsley pesto because it is very fragrant.

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Monday morning surprise

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I had to go to CF trainig today, but I was having sore throat, so I was a bit hesitant. And while waking up I startes hearing shores of rain, wind and snow knocking to my window. Radio turn on and they say that some schools are closed that wind is from 28mph. That’s it…I don’t know if I am gonna take myself out today as I work tomorrow as nanny and one of the girls who is 1.5 years old was having huge fever on thursday. So, I am just gonna stay at home warmly with camomille tea and my whole30 approved smoothie:
Berries (handful)
Mango (1/3)
Grapes (8)
Coconut milk (1/2 can)
2 organic pasturized eggs
Water (to get desired consistence)
1 tsp of almond butter.

This amount was enough for two of us and I think it is a quickest way to have breakfast that would not include cooking:)

Have a great Monday!!!