2/28/2016 KW CrossFit
One of my favorite snacks that gives me a sweet fix and is good for you is an almond butter and honey wrap!
I use coconut paleo wraps. I either make my own almond butter or use a Maranatha Coconut Almond Butter you can buy at Krogers. Simply spread the almond butter on the coconut wrap and drizzle with locally produced honey and you have a nutritious sweet fix! Of course, the paleo wraps are an acquired taste. Some folks like Coach Amanda is not found of them but we use them in place of tacos or bread for somethings. Enjoy!
2/20/2016 KW CrossFit
I threw this together this week. It is easy to make and provides some great protein and carbs!
3-4 ripe plantains sliced lengthways. Very thin! 1/4 inch (Soak your plantains in water with 2 tbsp of salt for at least 30 min. Drain before using)
.75 to 1 lb of ground organic chicken (I use simple truth from Kroger)
12 oz of organic chicken sausage (Whole foods has a great selection of different flavors. I like the mild Italian or the Pesto Romano) ground up in food processor or cut into small pieces.
red pepper (chopped)
1/2 red onion (chopped)
adobo seasoning (2-4 tsp)
basil (dried 2 tsp, or fresh 1/8 cup chopped
thyme (dried 2 tsp, or fresh – several twigs with leaves pulled off)
oregano (dried 2 tsp, or fresh 1/8 chopped)
30 oz of organic spaghetti sauce
Organic mozzarella shredded cheese (optional)
Saute pepper and onion in 2 tbsp of coconut oil.
Add spices and chicken and cook chicken until no longer pink.
Take off heat and stir in sausage and pour in spaghetti sauce and mix together.
Spray a large casserole dish with non-stick spray (I use coconut spray)
Layer plantains on bottom of the dish then spread a 1/2 inch or more layer of meat down. You can sprinkle cheese on the layer if you want. Put down another layer of plantains over the meat and then put remaining meat on top. You can top this with cheese or put a couple shakes of dried basil on top.
Cover the dish with aluminum foil and bake for 20-23 min. Pull out of the oven and let set for 5 min. Slice, serve, and enjoy!
2/15/2016 KW CrossFit
Do you want a yummy side for almost any dish or want a healthy alternative to french fries? Try tostones! These relatives to bananas are easy to make and a great source of carbs and dietary fiber. They have more calories,vitamin C, vitamin A, B vitamins, and potassium then regular bananas. Fine the recipe by clicking here!
1/18/2015 KW CrossFit
A recent study by researchers at the University of Cambridge, reports that brisk 20 minute walk each day could be enough to reduce an individual’s risk of early death, according to new research published today. The study of over 334,000 European men and women found that twice as many deaths may be attributable to lack of physical activity compared with the number of deaths attributable to obesity, but that just a modest increase in physical activity could have significant health benefits.
To measure the link between physical inactivity and premature death, and its interaction with obesity, researchers analysed data from 334,161 men and women across Europe participating in the European Prospective Investigation into Cancer and Nutrition (EPIC) Study. Over an average of 12 years, the researchers measured height, weight and waist circumference, and used self-assessment to measure levels of physical activity. The results are published recently in the American Journal of Clinical Nutrition.
1/11/2015 KW CrossFit
Individuals on a moderate-fat diet who ate an avocado every day had lower bad cholesterol than those on a similar diet without an avocado a day or on a lower-fat diet, researchers report. To read more about this story from the Journal of the American Heart Association click here.
1/3/2015 KW CrossFit
The amount of fast food children eat may be linked to how well they do in school, a new America-wide study suggests. This study can’t say why fast-food consumption is linked to lower grades, but other studies have shown that fast food lacks certain nutrients, especially iron, that help cognitive development. In addition, diets high in fat and sugar — similar to fast-food meals — have been shown to hurt immediate memory and learning processes.
Want to read more? Go here.