I've been making a massive pot of this every week for the last two months. I've yet to get tired of eating it. I don't have a pretty picture to add. Use your imagination and just picture a bowl filled with awesome. Oh yeah... Not only is this stuff delicious, the fat found in coconuts is pretty darn fantastic for you, too.
This makes a lot. Like, I have an oversized pot that I do this in and it's pretty much full to the brim.
1.3 kg diced boneless, skinless chicken thighs
0.6kg diced chicken breasts
2 tbsp coconut oil
1 tbsp each of dried coriander, star anise seed
1/4 cup chili garlic paste
a bag of slivered carrots (2 cups)
Roughly cube your chicken. Melt the coconut oil in a large frying pan. Add the sesame oil, chicken and spices. Allow to brown. Midway through, add your slivered carrots. Once the chicken is cooked, set the pan aside.
In a large pot, combine:
3 cans coconut milk (at Walmart, they have coconut milk that's just coconut and water - Arroy D Brand)
1 head of broccoli, chopped
2 cubed zucchinis
3 cans water chestnuts
2 chopped red pepper
1 container (2 cups) sliced mushrooms
3 cups or so of bean sprouts
3 tbsp fish sauce
chili garlic paste (however much, depending on if you want more heat)
2 tbsp sesame oil
3 cups vegetable broth (I use Kitchen Basics from Sobey's that's just veggies so its everything-free)
Cover, bring to a boil, drop heat to low and simmer for about 10 minutes. Add in your chicken mixture and allow to simmer for another 5-10 minutes. Remove from heat.
Add:
The juice of two limes
Chopped fresh cilantro.
Makes 12 servings
General enthusiast of sweaty activities. Cave girl foodie. This is a blog about that. And sometimes cats.
Saturday, January 29, 2011
Wednesday, January 26, 2011
Maybe I'm a jerk?
Okay, maybe this makes me a jerk?
Today on Facebook, CrossFit.com posted a video of a guy named Tod doing some burpees. Go Tod! First, can I just say I think it's awesome Tod is doing burpees. Frankly, I think it's awesome when anyone does burpees.
The post goes on to claim this video is "the most motivational 8 seconds of your day". Hey, I get you. Burpees can kind of suck and it is motivational watching someone duke their way through a set. However, it wasn't the burpees, per say, that were considered most motivational but more so the fact that the person who was doing burpees had legs that ended somewhere around the knee cap.
Why do we make the assumption that physical fitness is the sole-purview of the able-bodied?
In the comments, many people posted how inspiring and amazing it was that Tod would engage in physical activity because he's got a physical disability. While I think it's lovely that people felt inspired by him, it also demonstrates that most people have made assumptions about physical disability that maybe it's time to let go of. Is it really so completely and totally amazeballs for a person with a disability to workout? I don't think so.
While our bodies might work in a different way, the vast majority of people with physical disabilities certainly can (and do!) work out. It's not like our responsibility to care for our physical selves magically absolves the moment we take on the additional adjective "disabled"? And how do you know that we don't make the same damn excuses as the rest of you for occasionally skipping going to the gym or not eating healthfully or whatever? And who's to say that the barriers some able-bodied people face with getting fit aren't as or even more challenging than whatever accommodations may be required for the physical disability.
You know what would be really awesome? I'd like it to just seem completely and totally normal for everyone and anyone to be physically active - old, young, skinny, heavy, light, tall, short, disabled or able-bodied.
Today on Facebook, CrossFit.com posted a video of a guy named Tod doing some burpees. Go Tod! First, can I just say I think it's awesome Tod is doing burpees. Frankly, I think it's awesome when anyone does burpees.
The post goes on to claim this video is "the most motivational 8 seconds of your day". Hey, I get you. Burpees can kind of suck and it is motivational watching someone duke their way through a set. However, it wasn't the burpees, per say, that were considered most motivational but more so the fact that the person who was doing burpees had legs that ended somewhere around the knee cap.
Why do we make the assumption that physical fitness is the sole-purview of the able-bodied?
In the comments, many people posted how inspiring and amazing it was that Tod would engage in physical activity because he's got a physical disability. While I think it's lovely that people felt inspired by him, it also demonstrates that most people have made assumptions about physical disability that maybe it's time to let go of. Is it really so completely and totally amazeballs for a person with a disability to workout? I don't think so.
While our bodies might work in a different way, the vast majority of people with physical disabilities certainly can (and do!) work out. It's not like our responsibility to care for our physical selves magically absolves the moment we take on the additional adjective "disabled"? And how do you know that we don't make the same damn excuses as the rest of you for occasionally skipping going to the gym or not eating healthfully or whatever? And who's to say that the barriers some able-bodied people face with getting fit aren't as or even more challenging than whatever accommodations may be required for the physical disability.
You know what would be really awesome? I'd like it to just seem completely and totally normal for everyone and anyone to be physically active - old, young, skinny, heavy, light, tall, short, disabled or able-bodied.
Tuesday, January 25, 2011
Countdown
48 days until the the CrossFit Games Open begins. I can't believe it's come around again this quickly! That gives, what, seven weeks to get ready? I've got some work to do, especially on the lifestyle front, that should help me fill some of the gaps in performance. I've been kicking the bejeesus out of my cardio capabilities and gravity isn't as good as a friend as it could be to help with some of the gymnastics movements. Two skills I'd really like to work on would be fixing my jerk and getting HSPUs. I also have that lovely right hamstring injury I'm trying to heal up. Being off heavy squats and deads should give me extra time to spend on oly and gymnastics. Yay!
Even though I had a blast traveling to Edmonton last year for the sectional event, I kind of like the new format. It's less stress on the body and the pocket book. I will miss getting to meet people from other gyms and the excitement that comes from competing in-person, though.
Even though I had a blast traveling to Edmonton last year for the sectional event, I kind of like the new format. It's less stress on the body and the pocket book. I will miss getting to meet people from other gyms and the excitement that comes from competing in-person, though.
Sunday, January 09, 2011
Mmm, burgers
I love burgers. I might dig the snow out from around the BBQ today to grill some up!
Burger Recipe
2lbs grassfed beef or bison
1 egg
1 diced red onion
2 tbsp chili garlic paste
2 tsp smoked paprika
1 tbsp ancho chili powder
2 tsp cocoa powder
1 tsp salt
3 tomatoes, cut in half, lengthwise
1 tbsp bacon fat or coconut oil
1lb bacon
3 red peppers, chopped
3 cups chopped mushrooms (use a mix of different kinds)
2 tbsp bacon fat or coconut oil
Fry up your bacon and set aside. If you've used a good quality bacon, keep the fat. If not, you're missing out (use coconut oil instead and be sad because your burgers just got way less awesome). Mix the first set of ingredients in a large bowl. Shape into patties and put on the grill. Brush the tops of your tomatoes with bacon fat and also put on the grill. In the house, fry up your red peppers and mushrooms in the bacon fat. When everything is cooked, place your burger on your grilled tomato and top with bacon, red peppers and mushrooms. I also like to add a big dollop of guacamole (see recipe below). Easy!
Guacamole
3 avocados
the juice of 1 lime
1 clove of minced garlic (or more, if you like garlic)
Put all of your ingredients into a bowl and mash together. Yum!
Burger Recipe
2lbs grassfed beef or bison
1 egg
1 diced red onion
2 tbsp chili garlic paste
2 tsp smoked paprika
1 tbsp ancho chili powder
2 tsp cocoa powder
1 tsp salt
3 tomatoes, cut in half, lengthwise
1 tbsp bacon fat or coconut oil
1lb bacon
3 red peppers, chopped
3 cups chopped mushrooms (use a mix of different kinds)
2 tbsp bacon fat or coconut oil
Fry up your bacon and set aside. If you've used a good quality bacon, keep the fat. If not, you're missing out (use coconut oil instead and be sad because your burgers just got way less awesome). Mix the first set of ingredients in a large bowl. Shape into patties and put on the grill. Brush the tops of your tomatoes with bacon fat and also put on the grill. In the house, fry up your red peppers and mushrooms in the bacon fat. When everything is cooked, place your burger on your grilled tomato and top with bacon, red peppers and mushrooms. I also like to add a big dollop of guacamole (see recipe below). Easy!
Guacamole
3 avocados
the juice of 1 lime
1 clove of minced garlic (or more, if you like garlic)
Put all of your ingredients into a bowl and mash together. Yum!
Thursday, January 06, 2011
A couple of days into the new schedule
I'm a couple of days into the new schedule. Originally, when I asked Aaron for advice on what to do next, I was going to go to Nationals for powerlifting. Looks like that isn't in the cards for this year so a goal for me in the coming year will be to qualify for it again when I lift at Provincials in the fall. So, this may mean another talk with Aaron to figure out if I want more oly and less powerlifting. Regardless, it's a wackload more cardio than I've done in a while. My cardio is still there, for the most part, but the volume is kicking my butt pretty hard. I can barely type today as I have hand DOMS thanks to Monday's bellswing ladder.
Monday
Oly lift of the day
10 minutes of opposite oly lift on the minute
5-7 minute metcon
Tuesday
5x5 squats
5-7 minute metcon
Wednesday
3x5 press (alternate bench and shoulder... going to just do shoulder press, I think)
10-12 minute metcon
Friday
3x5 front squats
5-7 minute metcon
Saturday
Cardio Party so Painstorm or Hero WOD or a WOD with a trip to the track after.
Skill work like muscle ups, HSPUs, C2B PLUs, deadhangs, weighted ring dips, etc can all be worked into warm ups. I've also been looking at scaling up to using the men's weight in WODs where it makes sense. I've done it twice this week so far and enjoyed it!
Monday
Oly lift of the day
10 minutes of opposite oly lift on the minute
5-7 minute metcon
Tuesday
5x5 squats
5-7 minute metcon
Wednesday
3x5 press (alternate bench and shoulder... going to just do shoulder press, I think)
10-12 minute metcon
Friday
3x5 front squats
5-7 minute metcon
Saturday
Cardio Party so Painstorm or Hero WOD or a WOD with a trip to the track after.
Skill work like muscle ups, HSPUs, C2B PLUs, deadhangs, weighted ring dips, etc can all be worked into warm ups. I've also been looking at scaling up to using the men's weight in WODs where it makes sense. I've done it twice this week so far and enjoyed it!
Thursday, December 16, 2010
Starting lifts!
Well, Tuesday was a bit of a gong show with trying out some starting numbers. I've been drinking about 6L of water a day and, well, that's not particularly helpful when playing around with heavy singles. 235lbs for squats went up without incident (240lbs would have meant a puddle on the floor) and my depth was good so that'll be where I'll start and I'll go from there.
Squat: 107kg
Bench: 52kg
Deadlift: 120kg
Robin lent me her singlet and it fit so that's awesome (thanks Robin!). I'm still about 6lbs over the weight class I was hoping to lift in (yay for being a woman) so we'll see if playing around with water will work. If not, it's all good!
Edited to add:
Here's How I Did
It was a fantastic first introduction to powerlifting. Everyone at the meet was so supportive. Ryan and Rhea Fowler helped Tiff and I with our warm ups and Ryan Stinn explained the judging process and then did a mock judged lift with us during the warm up so we'd be used to the cues, etc. For my lifts, I ended up going with some more conservative numbers and hit all of my squats, all of my bench press attempts but only the first deadlift. It's a good thing I went with a number I knew I could hit because if I had missed my first deadlift attempt, I would have missed out on getting my first total. I used wrist wraps and a belt for my lifts but otherwise lifted raw.
Here's what I did:
Squat: 112.5kg (247.5lbs)
Bench Press: 55kg (121lbs)
Deadlift: 120kg (265lbs)
My total was 287.5kg and was enough to just barely qualify to compete at Nationals this year in Charlottetown. Unfortunately, I won't be able to make it so I'll just have to requalify at Provincials in the fall in hopes that next year's Nationals are a little closer to home!
Squat: 107kg
Bench: 52kg
Deadlift: 120kg
Robin lent me her singlet and it fit so that's awesome (thanks Robin!). I'm still about 6lbs over the weight class I was hoping to lift in (yay for being a woman) so we'll see if playing around with water will work. If not, it's all good!
Edited to add:
Here's How I Did
It was a fantastic first introduction to powerlifting. Everyone at the meet was so supportive. Ryan and Rhea Fowler helped Tiff and I with our warm ups and Ryan Stinn explained the judging process and then did a mock judged lift with us during the warm up so we'd be used to the cues, etc. For my lifts, I ended up going with some more conservative numbers and hit all of my squats, all of my bench press attempts but only the first deadlift. It's a good thing I went with a number I knew I could hit because if I had missed my first deadlift attempt, I would have missed out on getting my first total. I used wrist wraps and a belt for my lifts but otherwise lifted raw.
Here's what I did:
Squat: 112.5kg (247.5lbs)
Bench Press: 55kg (121lbs)
Deadlift: 120kg (265lbs)
My total was 287.5kg and was enough to just barely qualify to compete at Nationals this year in Charlottetown. Unfortunately, I won't be able to make it so I'll just have to requalify at Provincials in the fall in hopes that next year's Nationals are a little closer to home!
Sunday, December 12, 2010
Figuring out my lifts for Last Chance
On the very last day, I got my application in to Ryan to compete in the 2010 Last Chance Powerlifting Meet in Moose Jaw next weekend. Robin has kindly offered to lend me her singlet and I'm trying to find a tee shirt that covers my delts and reviewing the nine million page document of rules that govern the meet.
I've been playing around with some numbers and I'll make my decision after squats, bench and deadlift on Tuesday night. I'm just going to think about the numbers in kilos as pounds are about 2.2 times more scary.
For squats, if I get 230lbs for my 5's, I'll go for 108kg, 113kg and 118kgs. If not, then do 105kg, 110kg and 115kg. The first set pretty much will get me a double bodyweight 1RM! I'd be super excited to hit that milestone.
Bench is set. It's a very weak lift for me and the pause at the bottom makes it really hard. I'll start with 52kg then try for 54kg and 56kg.
Deadlift is last. If I get 255lbs for 5, I'll go for 125kg, 130kg and 136kg. If not, I'll play it a bit safer and go 120kg, 125kg and 130kg. I'm really wanting 136kg, though. Really, really badly.
I've been playing around with some numbers and I'll make my decision after squats, bench and deadlift on Tuesday night. I'm just going to think about the numbers in kilos as pounds are about 2.2 times more scary.
For squats, if I get 230lbs for my 5's, I'll go for 108kg, 113kg and 118kgs. If not, then do 105kg, 110kg and 115kg. The first set pretty much will get me a double bodyweight 1RM! I'd be super excited to hit that milestone.
Bench is set. It's a very weak lift for me and the pause at the bottom makes it really hard. I'll start with 52kg then try for 54kg and 56kg.
Deadlift is last. If I get 255lbs for 5, I'll go for 125kg, 130kg and 136kg. If not, I'll play it a bit safer and go 120kg, 125kg and 130kg. I'm really wanting 136kg, though. Really, really badly.
Tuesday, November 09, 2010
Bruises, scrapes and scars
This morning, I woke up to two giant shiners, one on the top of each shoulder. I couldn't remember exactly what I had done to warrant them. It took me a while to put them together with the manned up dumbbell thrusters from last night. Visually, they kind of compliment, in a messed up way, the the remainder of my muscle up tats that I have going on on the front of each shoulder. These are in addition to the fading stripes across my midsection from squats with the weight belt, scars from box jumps gone awry and some rope burns on the tops of my feet.
CrossFit is fun. It'll make you strong and fast. It'll challenge the heck out of you. It'll sure give you some pretty muscles. But, dang if you don't sometimes end up looking like you've been out wrestling a bear-o-dactyl.
Image borrowed from one of the best sites on earth - The Oatmeal. Click on the link. Thank me later with a cookie (gluten free, obvs) and your undying gratitude.
CrossFit is fun. It'll make you strong and fast. It'll challenge the heck out of you. It'll sure give you some pretty muscles. But, dang if you don't sometimes end up looking like you've been out wrestling a bear-o-dactyl.
Image borrowed from one of the best sites on earth - The Oatmeal. Click on the link. Thank me later with a cookie (gluten free, obvs) and your undying gratitude.
Friday, November 05, 2010
RESET!
We're doing a reset. Maybe started a bit too high with the lifts. Today's the second workout at lower weights. It's a bit hard on the old ego but if it'll get me stronger, I'll do it.
Here was my first set of squats at 215lbs last Friday before we reset. Failed the last rep of the last set. The depth was fine (wasn't sure about that) but you can see some knee action goin' on. This is 10lbs under my old one rep max so it could just be cropping up again because it was just plain damned heavy. Or it could be because I'm a bit quad dominant.
Gotta say I've been really liking using the belt for these. Feels a lot more secure and I think it's helping me to strengthen my core as it gives me something to push against.
Here was my first set of squats at 215lbs last Friday before we reset. Failed the last rep of the last set. The depth was fine (wasn't sure about that) but you can see some knee action goin' on. This is 10lbs under my old one rep max so it could just be cropping up again because it was just plain damned heavy. Or it could be because I'm a bit quad dominant.
Gotta say I've been really liking using the belt for these. Feels a lot more secure and I think it's helping me to strengthen my core as it gives me something to push against.
Sunday, October 24, 2010
Okay! One more time, with feeling.
Aaron, who is awesome FYI, sat us down and helped us spiffy up the plan for the next three months. Thanks, buddy! And then we went and demonstrated how fricking right he was by attempting to do oly after a heavy strength day. Yeah, our lifts were AWESOME. No, no they weren't.
Oh, yeah, and then on the ride home, we figured out that doing ring dips and bench on the same day was also not a smart plan. And we came up with that on our own. Go B Team!
Monday
General warm up
Oly lift of the day as per CFR programming
Either on the minute clean and jerks or snatch for 10 or 15 minutes, depending on the lift.
Optional mini metcon
Tuesday
General Warm up
Skill Work - muscle up
Strength Workout
- 3x5 back squat
- 3x5 shoulder press
- 3x3 power clean
- 3xmax max weighted ring dips
Thursday
General Warm up
Aaron's oly club lifting program
Mini metcon
Friday
General Warm up
Skill Work - HSPU
Strength Workout
- 3x5 back squat
- 3x5 bench press
- 1x5 deadlift
- 3xDHPLU/weighted PLUs
Also, today Paul showed me how Spealler teaches the strict muscle up. Thanks to Paul's fine coaching, I did five! Woot! They feel way better on the joints than does the kipping version. 30 muscle ups for time as rx'd is up next. It's going to likely take me well over an hour but I really want to do it.
Oh, yeah, and then on the ride home, we figured out that doing ring dips and bench on the same day was also not a smart plan. And we came up with that on our own. Go B Team!
Monday
General warm up
Oly lift of the day as per CFR programming
Either on the minute clean and jerks or snatch for 10 or 15 minutes, depending on the lift.
Optional mini metcon
Tuesday
General Warm up
Skill Work - muscle up
Strength Workout
- 3x5 back squat
- 3x5 shoulder press
- 3x3 power clean
- 3xmax max weighted ring dips
Thursday
General Warm up
Aaron's oly club lifting program
Mini metcon
Friday
General Warm up
Skill Work - HSPU
Strength Workout
- 3x5 back squat
- 3x5 bench press
- 1x5 deadlift
- 3xDHPLU/weighted PLUs
Also, today Paul showed me how Spealler teaches the strict muscle up. Thanks to Paul's fine coaching, I did five! Woot! They feel way better on the joints than does the kipping version. 30 muscle ups for time as rx'd is up next. It's going to likely take me well over an hour but I really want to do it.
Thursday, October 21, 2010
CrossFit Stuff
So, I've finally come up with a plan from now until the end of the calendar year that really focuses in on some of the gains I want to see this year in terms of strength and skill. I'm no where near as strong as I'd like to be. And I struggle with the oly lifts and more advanced gymnastics stuff. Frankly, it's also just fun to work on things that are dang hard, too. I've got progressive strength training happening twice a week, two days dedicated to oly lifting, MU and HSPU skill work before strenth work (I've got my muscle ups back... did four last night) and two short and dirty metcons post oly lifting. Most importantly, I'm enjoying the snot out of it! I heart lifting so much. The schedule kind of looks like this:
Monday
General Warm up
Skill Work - Muscle up
Strength Workout
- 3x5 back squat
- 3x5 shoulder press
- 1x5 deadlift
- 3xmax DHPLU/weighted PLUs
Tuesday
General Warm up
Aaron's oly lifting program
Mini metcon
Thursday
General Warm up
Aaron's oly lifting program
Mini metcon
Friday
General Warm up
Skill Work - HSPU
Strength Workout
- 3x5 back squat
- 3x5 bench press
- 3x3 powerclean
- 3xmax ring dips/weighted dips
Trying to also make sure I'm doing some mobility work after each evening and foam rolling at home as well to keep things feeling good. My diet is also really dialed in right now and my recovery after the strength work has so far been rocking. Not feeling stiff, sore or tired like last time when I went to town on the nut butter. I think the additional recovery day is also helping a bit. Where I'm falling down is the shit kicking I'm giving my cardio. 'Nuff said about that. I'm getting it sorted!
Next up on the competition front is the Sask Powerlifting's Last Chance meet here in Regina sometime in December. I'm hoping to make some nice gains between now and then!
Monday
General Warm up
Skill Work - Muscle up
Strength Workout
- 3x5 back squat
- 3x5 shoulder press
- 1x5 deadlift
- 3xmax DHPLU/weighted PLUs
Tuesday
General Warm up
Aaron's oly lifting program
Mini metcon
Thursday
General Warm up
Aaron's oly lifting program
Mini metcon
Friday
General Warm up
Skill Work - HSPU
Strength Workout
- 3x5 back squat
- 3x5 bench press
- 3x3 powerclean
- 3xmax ring dips/weighted dips
Trying to also make sure I'm doing some mobility work after each evening and foam rolling at home as well to keep things feeling good. My diet is also really dialed in right now and my recovery after the strength work has so far been rocking. Not feeling stiff, sore or tired like last time when I went to town on the nut butter. I think the additional recovery day is also helping a bit. Where I'm falling down is the shit kicking I'm giving my cardio. 'Nuff said about that. I'm getting it sorted!
Next up on the competition front is the Sask Powerlifting's Last Chance meet here in Regina sometime in December. I'm hoping to make some nice gains between now and then!
Saturday, October 16, 2010
Tuesday, October 12, 2010
This song has been in my head lately...
Of course, it could just be stuck in my head because I keep hitting play on my ipod.
Friday, October 08, 2010
Cabbage Rolls (For Maxine)
I'm not Ukrainian or well versed in Ukrainian cooking so if anyone has any other suggestions for this, let me know.
Go get yourself some:
ground meat (bison, beef or venison would be lovely)
1lb of good quality bacon
a head of sour cabbage
a spaghetti squash
a bunch of fresh tomatoes
tomato paste
an onion or two
lots of garlic
some chili pepper flakes (or chili-garlic sauce)
sea salt and fresh pepper
1. Fry up your bacon. Set aside the fat and crumble up the cooked bacon. Preheat your oven to 375 degrees. Cut your spaghetti squash in half, remove the seeds, rub with some bacon fat. and roast in the oven for about 40 minutes or until the flesh is tender and you can easily flake it apart.
2. Dice up your onions. In a frying pan, add some bacon fat, then saute the onions until they are translucent. Add your garlic and your meat. Fry the meat until it is cooked. You can add seasoning to the meat if you wish (I add pepper, pepper flakes, onion powder, garlic powder and whatever else seems like fun at the time). Remove from heat and add your crumbled bacon pieces.
3. Take your head of sour cabbage and rinse it really well. Separate out the leaves and set aside.
4. Chop up your tomatoes, toss into a sauce pan along with tomato paste. Add your spices (same as what's in the meat will work but especially something to give it a bit of heat). Heat over low to medium heat until it starts burbling a bit and the tomatoes juice out nicely. Remove from heat.
5. Rescue your spaghetti squash from the oven. Allow to cool a little bit before flaking all of the flesh off of the rind. This is your pretend rice.
6. Take a leaf, put some of the meat mixture in the middle and a bit of spaghetti squash. Roll up the leaf and put in a casserole dish or roaster. Continue doing this until you run out of ingredients.
7. Smother the entire thing in the tomato mixture, cover with some tin foil and then roast in the oven at 350 until they look, smell and taste done. Not sure how long that is.
Enjoy!
Go get yourself some:
ground meat (bison, beef or venison would be lovely)
1lb of good quality bacon
a head of sour cabbage
a spaghetti squash
a bunch of fresh tomatoes
tomato paste
an onion or two
lots of garlic
some chili pepper flakes (or chili-garlic sauce)
sea salt and fresh pepper
1. Fry up your bacon. Set aside the fat and crumble up the cooked bacon. Preheat your oven to 375 degrees. Cut your spaghetti squash in half, remove the seeds, rub with some bacon fat. and roast in the oven for about 40 minutes or until the flesh is tender and you can easily flake it apart.
2. Dice up your onions. In a frying pan, add some bacon fat, then saute the onions until they are translucent. Add your garlic and your meat. Fry the meat until it is cooked. You can add seasoning to the meat if you wish (I add pepper, pepper flakes, onion powder, garlic powder and whatever else seems like fun at the time). Remove from heat and add your crumbled bacon pieces.
3. Take your head of sour cabbage and rinse it really well. Separate out the leaves and set aside.
4. Chop up your tomatoes, toss into a sauce pan along with tomato paste. Add your spices (same as what's in the meat will work but especially something to give it a bit of heat). Heat over low to medium heat until it starts burbling a bit and the tomatoes juice out nicely. Remove from heat.
5. Rescue your spaghetti squash from the oven. Allow to cool a little bit before flaking all of the flesh off of the rind. This is your pretend rice.
6. Take a leaf, put some of the meat mixture in the middle and a bit of spaghetti squash. Roll up the leaf and put in a casserole dish or roaster. Continue doing this until you run out of ingredients.
7. Smother the entire thing in the tomato mixture, cover with some tin foil and then roast in the oven at 350 until they look, smell and taste done. Not sure how long that is.
Enjoy!
Thursday, September 30, 2010
Paleo Pesto Recipe
I am a slacker and don't actually weigh or measure stuff so the following recipe provides very little guidance about how much of what actually goes in there. Be prepared for it to always taste slightly different each time. This paleo pesto recipe is based on my girl Amy's recipe she shared with me a while back. She has a kick ass blog with paleo recipes that I strongly suggest you check out.
In a food processor (or, if you're like me, a cranky blender that's one step away from small appliance heaven), blend the crap out of the following:
1 jar of sundried tomato packed in OLIVE oil
a good couple of glugs of olive oil
the juice of two fresh lemons
a whole wack of fresh basil and oregano
a bag of walnut pieces
Eat with veggies and enjoy!
Why walnuts instead of pine nuts? Why care about what kind of oil the sundried tomatoes are packed in?
Pine nuts and oils like safflower, canola, sunflower, etc all have a whackload of omega 6 fatty acids and barely any omega 3's. N6 fatty acids are hella-inflammatory while n3's are antiinflammatory. While you need both in your diet, most people way overconsume the n6's while skimping on the n3's. This means recovery post workout can really be a bitch as you'll be stiff, sore, creaky and inflammed all to heck and it's not great health-wise either (chronic, low-grade inflammation is associated with the development of cardiovascular disease, cancer and the diabetus). Walnuts and olive oil have a reasonably decent ratio of n3/n6 fatty acids. While it's not the ideal 1:1, you'll likely come out somewhere between 4:1 or 5:1, which is way better than the highly inflammatory 20:1 ratio most people get. This pesto will give you some decent fats and a lovely source of calories that shouldn't inflame the snot out of you. Also, it's just yummy.
In a food processor (or, if you're like me, a cranky blender that's one step away from small appliance heaven), blend the crap out of the following:
1 jar of sundried tomato packed in OLIVE oil
a good couple of glugs of olive oil
the juice of two fresh lemons
a whole wack of fresh basil and oregano
a bag of walnut pieces
Eat with veggies and enjoy!
Why walnuts instead of pine nuts? Why care about what kind of oil the sundried tomatoes are packed in?
Pine nuts and oils like safflower, canola, sunflower, etc all have a whackload of omega 6 fatty acids and barely any omega 3's. N6 fatty acids are hella-inflammatory while n3's are antiinflammatory. While you need both in your diet, most people way overconsume the n6's while skimping on the n3's. This means recovery post workout can really be a bitch as you'll be stiff, sore, creaky and inflammed all to heck and it's not great health-wise either (chronic, low-grade inflammation is associated with the development of cardiovascular disease, cancer and the diabetus). Walnuts and olive oil have a reasonably decent ratio of n3/n6 fatty acids. While it's not the ideal 1:1, you'll likely come out somewhere between 4:1 or 5:1, which is way better than the highly inflammatory 20:1 ratio most people get. This pesto will give you some decent fats and a lovely source of calories that shouldn't inflame the snot out of you. Also, it's just yummy.
Thursday, September 16, 2010
Went shoe shopping instead. Suck it, Robb!
Okay, not really. After phoning all the book stores here in Regina AND Saskatoon, it turns out no one has The Paleo Solution in stock yet. So, I am forced to wait until the book is delivered to a book seller situated somewhere in our fair trapezoid.
In the meantime, Chad from CrossFit Saskatoon announced the first event of the Prairie CrossFit Challenge... a killer obstacle course. I am so filled with squee at this point, it's kind of ridiculous. Aside from being the most fun sounding thing you can do while getting sweaty with clothes on, this puppy is right in my wheelhouse. Lots of running and happy leg endurance (stairs, tire runs) and a bit of strength mixed with endurance (sandbag fun, farmer walk) and no lifting anything above my shoulders. The only thing that I'm not fond of are burpees.
To celebrate, I've called Escape Sports and asked them to hold a sweet pair of size 38 Vibram Fivefinger Treksports in champagne. I figure they will come in handy on the course and my sprints will stay clean (although still smelly) for any indoor events.
Champagne! Unlike the Continental, I've not grown impatient with the French.
In the meantime, Chad from CrossFit Saskatoon announced the first event of the Prairie CrossFit Challenge... a killer obstacle course. I am so filled with squee at this point, it's kind of ridiculous. Aside from being the most fun sounding thing you can do while getting sweaty with clothes on, this puppy is right in my wheelhouse. Lots of running and happy leg endurance (stairs, tire runs) and a bit of strength mixed with endurance (sandbag fun, farmer walk) and no lifting anything above my shoulders. The only thing that I'm not fond of are burpees.
To celebrate, I've called Escape Sports and asked them to hold a sweet pair of size 38 Vibram Fivefinger Treksports in champagne. I figure they will come in handy on the course and my sprints will stay clean (although still smelly) for any indoor events.
Champagne! Unlike the Continental, I've not grown impatient with the French.
Wednesday, September 15, 2010
Going book shopping!
Blarg. Another email from Amazon today saying they're delaying shipping of my Paleo Solution book by Robb Wolf but they've also given me the option of canceling my order. I think that's what I'm going to do if Chapters has the book in stock. I hope so because I kind of want to get my nutrition nerd on and I've got an hour or so between work ending and oly club starting up.
And while this might not be quite as awesome as the Medusa Snap (I've been practicing), I thought it was kind of lovely and made me smile. Yesterday, I nailed myself in the lady business attempting to figure out kettlebell clean and jerks and, gotta say, that didn't exactly make me feel like a kick ass e-freaking-leeeeete xfit athlete. Ahhh, muppets. I don't know if the Muppets can solve hunger or bring world peace but they do fix crap moods.
And while this might not be quite as awesome as the Medusa Snap (I've been practicing), I thought it was kind of lovely and made me smile. Yesterday, I nailed myself in the lady business attempting to figure out kettlebell clean and jerks and, gotta say, that didn't exactly make me feel like a kick ass e-freaking-leeeeete xfit athlete. Ahhh, muppets. I don't know if the Muppets can solve hunger or bring world peace but they do fix crap moods.
Tuesday, September 14, 2010
Thursday, September 09, 2010
It could just be the raging fever.
It could just be the raging fever I have going on, but I'm kind of enjoying the new baby carrots marketing strategy. The Twitter feed is all kinds of amusing and the three ads they've debuted are good times (the one below is my favourite).
Wednesday, August 25, 2010
A.S. Byatt has nothing to do with CrossFit
I really enjoyed her latest interview and want to keep the link handy.
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