Blog

A Spoonful of Change.

Hello to you Wod, Eat, Repeaters! I come bearing good news just in time for the holiday season. First, however, I’ve gotta let you in on some bad news. WOD, Eat, Repeat as obviously slowed down in the recent past, as you can all tell, and will soon be halted all together. BUT here’s the good news: If you haven’t heard already, I’ve begun something of a new business venture. It’s called Get Real Nutrition, LLC. and it’s a way for me to get all of the nutrition knowledge in my head to the world around me. It’s nothing fancy or complicated. Just insightful nutrition advice with a realistic, whole foods approach.

Screen Shot 2015-11-24 at 9.36.06 AM

Not only does the site detail the nutrition services I’m offering…

Screen Shot 2015-11-24 at 9.43.16 AM

But it’s even got a pretty sweet blog with most of the recipes I posted here on WOD, Eat, Repeat along with a bunch of new ones!

Screen Shot 2015-11-24 at 9.51.30 AM

Go ahead & subscribe for a bi-weekly newsletter that summarizes all my most recent posts & outlines a nutrition topic of interest. There’s no fluff on my site. There’s plenty of that in the mainstream media. Instead, I think it’s time to Get Real about nutrition & healthy habits. See you over there!

http://www.getrealrd.com

 

Advertisements

Homemade Chicken Apple Patties

Oh how I love fall flavors. They’re both warm and inviting; hearty and satisfying; sweet and savory. These Chicken Apple Patties are that & more, the perfect little roundup of all things fall. They’re a homemade versions of sausage patties. I got the idea from PaleoHacks and, to be honest, I was a bit intimidated by it. I’m comfortable working with raw meats, but for some reason the idea of grinding up whole chicken breasts myself seemed outside my comfort zone. I’ve heard some icky stuff about the nutritional content of commercial ground chicken though, so I bit the bullet and gave it a go. Boy am I glad I did because these came out awesome!

IMG_6057

The idea was simple: Real ingredients all ground up and cooked into convenient little patties. Perfect for a protein punch at snack time or a great alternative when eggs get boring morning after morning. They’re a little sweet and the perfect amount savory stuffed with flavorful herbs & in-season apples. The best thing is, you probably have all the ingredients you need already!

IMG_6055

Homemade Chicken Apple Patties

cooks 8-10 patties

Ingredients:

  • 1 tablespoon coconut oil
  • 2 small gala apples, peeled & chopped
  • 1/4 onion, diced
  • salt & crushed black pepper to taste
  • 1/2 teaspoon dried rosemary
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon fennel seeds
  • dash of nutmeg & cinnamon
  • 1 lb boneless, skinless chicken
  • 1 egg
  • dash salt
  • coconut oil for cooking

Directions:

In a large pan or skillet, heat the coconut oil and add the apple, onion, salt & pepper, rosemary, thyme, fennel, nutmeg, & cinnamon. Cook over medium heat, stirring occasionally, until apples & onions are tender. (if you want to really up the flavor of these patties, caramelize your onions first!)

While the apple mix is cooking, place the chicken in a food processor and pulse until ground. Add in the egg and apple mixture and pulse until incorporated.

Heat some more coconut oil in the same pan your used for the onions and apples. Scoop balls of the chicken mixture out (roughly the size of a golfball) and drop into the pan. Lightly flatten the tops to form the patties and sprinkle with just a dash more of salt. Cook for 4 minutes per side or until golden brown and cooked through. Continue until all your chicken has been patty-fied.

This slideshow requires JavaScript.

Give these a go, seriously. I even used them to top my Fall Harvest Salad (recipe coming soon) last night. This is real, whole food.

Made from natural ingredients that you can pronounce, no junk, no surprises. That’s just the way we like it.

Peanut Butter Energy Bites

Did you know that big bag of Progenex sitting in your pantry has more uses than one? Sure you can mix it with water post WOD or milk when you’re feeling fancy, but how about when you need a decadent little bite mid-day to keep your hunger at bay? Well that’s when you mix it with peanut butter. Yes you read right, Progenex more muscle blended smooth with peanut butter and naturally sweet dates is the perfect little bite to give you high quality protein, carbs, and healthy fat so you can satisfy that sweet tooth and get on with your day!

IMG_6048

 

Peanut Butter Protein Bites

Makes 8-10 bites

Ingredients:

  • 4 Medjool Dates, pitted
  • 4 tablespoons Natural Chunky Peanut Butter
  • 1 scoop Progenex More Muscle
  • 2 teaspoons chia seeds, ground (optional)

Directions:

Place all ingredients in a small food processor and blend until combined. Roll the mixture into 8-10 small bites (roughly sized between a teaspoon and a tablespoon). Store in an airtight container in the refrigerator.

Notes: If you’re not using Medjool Dates (the bigger ones) then use about 6 regular pitted dates. Definitely go for the natural peanut butter here. We want good quality healthy fats, not processed sugar that gets passed off as a healthy fat. You can use any flavor More Muscle you’d like here! I was really digging the cookies & cream because you get those little cookie pieces in there, but the chocolate was really good too.

IMG_6039

MMMM  YUM. Look at all that delicious. Don’t go overboard on these (It’s very easy to… trust me… I know.) The high fat content isn’t great for quick release into those muscles of yours (which is what you need immediately post WOD) so try not to have them as your go-to post WOD snack. They’re better when hunger strikes outside of that hour window on either side of your workout.

IMG_6042

 

 

NutritionFundamentals

IMG_5840

 

NutritionFundamentals is almost here! This Saturday Jersey Devil CrossFit is hosting a nutrition seminar by yours truly (that’s me). We’re covering best nutrition practices for active individuals and athletes. I want to give out some awesome info and to make sure I’ll have enough I’d love to get an idea of how many people are coming out to take the first step towards better nutrition and improved performance. If you think you might stop by let me know in the form below! Can’t wait to see everyone.

Perfect Prepping

I did some prepping this past weekend. Took the trip to Whole Foods, spent my Saturday chopping and dicing and organizing, and then got to enjoy my week without all the food hassle that comes along with packing lunches and scrambling for snacks. It’s been smooth sailing and I wanted to share some of the methods to my prepping madness. Here’s what I did:

  • Made a salad mix:
    • I bought mixed greens (I make my own blend of romaine, mixed, and spinach), a variety of colored peppers, carrots, red cabbage, and cucumbers. I chop them all up and put them in a big container together.IMG_5413
  • Made brown rice & quinoa:
    • Nothing fancy here, just bought some no-gmo basmati brown rice and tri-color quinoa, cooked some of each, and stored them in two separate containers in the fridge to grab whenever I need some healthy carbs in a pinch. They are perfect for salad toppers too!IMG_5410
  • Made snack baggies
    • I put together little snack baggies that I could grab in the morning and stuff in my lunch box so I’m never too hungry during the day. I made carb baggies: few with mixed berries (fresh strawberries, blueberries, and raspberries) and a few with some fresh cherries. I made healthy fat baggies: a few trail mix baggies (roasted unsalted nuts, unsweetened coconut flakes, and a little dried fruit). And a few protein baggies: two hardboiled eggs in a some baggies.IMG_5414
  • Roasted sweet potatoes
    • Having some diced or whole roasted sweet potatoes in the fridge is another essential grab for me. I can take a hunk smothered in cinnamon and almond butter to have with my snack or throw some on my salad. They taste just as good in a cold salad as they do when you make them hot!IMG_5411
  • Got my meats.
    • At the Whole Foods deli, they had thin sliced skirt steak they wrap up like deli meat that I bought for my first few lunches. You can also get chicken like that here!
  • Other ideas include portioning out nut butters or hummus into small containers to grab and go with, make a batch of chicken or tuna salad, grill up some chicken breasts for high quality protein in your lunches, make your own dressing (I like to keep it simple with some olive oil, balsamic vinegar, salt, pepper, oregano, and some chia seeds)

Now that you’re all prepped, here are two killer salads you can make for lunch or dinner using leftovers and the stuff you’ve got in your fridge that take under 10 minutes to throw together on your way out the door.

Steak and Roasted Red Pepper SaladIMG_5447

Ingredients

  • 1.5 – 2 cups salad & veggie base mix
  • 4 oz sliced and diced skirt steak
  • 1/4 cup quinoa (or sub brown rice)
  • 1/6 of an avocado, diced
  • handful roasted red peppers, chef’s cut
  • 1 Tablespoon roasted unsalted peanuts
  • 1 Tablespoon craisins
  • Dressing (I used roughly 2 Tablespoons extra virgin olive oil, 1 Tablespoon balsamic vinegar, pinch salt and pepper and oregano, 1/4 tsp chia seeds all shaken together)

Directions:

Throw all the ingredients except for the dressing into your to-go container or a large bowl. You can layer it pretty or mix everything all up so it’s more evenly distributed. Top with your dressing and eat immediately or close it up and bring your dressing to top it when it’s time to chow down.

 

Go-To Salmon SaladIMG_5444

Ingredients

  • 1.5 – 2 cups salad and veggie base mix
  • 4 oz leftover salmon filet
  • 1/4 cup quinoa (or brown rice)
  • 1 Tbsp craisins
  • 1/6 avocado, diced
  • almonds & cashews
  • Dressing (I used roughly 2 Tablespoons extra virgin olive oil, 1 Tablespoon balsamic vinegar, pinch salt and pepper and oregano, 1/4 tsp chia seeds all shaken together)

Directions: 

Throw all the ingredients except for the dressing into your to-go container or a large bowl. You can layer it pretty or mix everything all up so it’s more evenly distributed. Top with your dressing and eat immediately or close it up and bring your dressing to top it when it’s time to chow down.

Healthy Heckling

Healthy can be daunting. We get the impression that we need to be on top of our game all the time, that we need to cook every meal, that we can’t eat out, that we can’t enjoy ourselves with our friends. I’m gonna put an end to that notion right here, right now. I am a student, an athlete, a sister, a daughter, a girlfriend, a best friend, and a downright mess most of the time. I am by no means on top of my shit. I eat in restaurants on the weekends and like to go out with my friends. Despite all that, I still manage to eat pretty healthy. Wanna know my secret? I’m a heckler… a healthy heckler that is (said in my cheesiest voice accompanied by a sickeningly sly wink).

dar-monday-47

This may not be the best way to go about things when you don’t want cook.

Maybe heckling isn’t the best way to describe it, but the alliteration was too good to pass up. What I mean by healthy heckling is that I make healthy eating a priority and I make sure EVERYONE knows about it. You’re trying to eat healthy to better your body, to get yourself to a healthy weight, to hit PR’s and feel damn good while doing it. There is ZERO shame in that. Let the world know. The more you tell everyone what you like to eat and what you don’t like to eat, the more they understand what you’re doing. Some people may even join you or at least accommodate you. You’d be surprised the support you can get from your family, friends, and random waitresses when you let them know about your goals and priorities.

Thus begins my Healthy Heckling series of blog posts. Let’s be real, we all know I haven’t been cooking lately, but while I try my hardest to muster up any desire to get into the kitchen around dinner time, why MjAxMy02ZTVhN2JhODhjMGQyOGIyshould you all suffer? Well, you shouldn’t. That’s why I’m going to provide you with some nuggets & pearls each week while I stumble across them on healthy eating without all the cooking.

 

For my first installment: Home Heckling

She may not like this part, but my mom and I are a perfect example of my “healthy heckling”. I berate her with nutrition information on a constant basis. I make it very clear when she makes something that’s unhealthy or could be healthier. I can be, what some might call, an opinionated person. I can get away with this (using this phrase lightly here, mom may not agree) because I also make sure to have the biggest smile on my face and plenty of thank-you’s when she nails it, which is often.

My tips to you:

– Voice your health concerns to whoever’s doing all the cooking while you aren’t

– Don’t force them to do ALL the work. Do a little research and give your chef healthy ideas for dinner so that it’s not all on them. You could even print recipes for them if you have something specific in mind.

– Praise them for every little improvement. Say thank you over and over. Maybe even do the dishes (I’m still working on that last one)85535f99d0d004269ccb0cdc05ab90838798a39e7e9597ff7ee530f8c0cb4311

 

 

Conventional vs Organic: The ultimate food fight

 

Posted by Corieimages-2

The idea of conventional versus organic produce can be kinda weird. We know that veggies and fruits are really good for us, full of vitamins and minerals and all that jazz. They are nutrient dense, meaning we get more nutrients for fewer dense calories and thus more nutritional bang for our buck. imagesHowever, not all produce is grown the same. Conventional produce is grown with pesticides, ya know like bug and weed killers, while organically grown produce is not. Through research we’ve discovered that some of that conventional produce, even after washing, has lots of pesticide residue stuck on there. That means along with those nutrients, you get chemicals that kill other living organisms… that doesn’t sound like a good thing to me. If we can avoid that, isn’t it kind of a no-brainer. Lucky for us the EWG puts out a Dirty Dozen and Clean Fifteen list where they outline the dirtiest 12 produce choices that it might be smarter to buy organic and the 15 cleanest conventional fruits and vegetables. Isn’t that cool?

images-1Wanna know the top 3 dirtiest produce items on the list that you should for sure buy organic ’cause they’re covered in pesticide residue?

#3 – Grapes

#2 – Strawberries

#1 – Apples

Boom. Go read the rest of the EWG article.

P.S. The Environmental Working Group is a non-profit organization whose mission is to help protect human health and environment, empowering the people to live healthier, happier lives. They do research and publish results on consumer products that may be harmful to our health on anywhere from the cleaners we use to wipe down our house to the foods we put in our body.

They even went a step further this year and made a Dirty Dozen Guide to Food Additives. The FDA allows more than 10,000 food additives to be used in processed foods. (One of the reasons we say to stay away from those highly refined foods) They say that they are generally recognized as safe, but some are concerning because they are so closely linked with serious health problems. The list makes it easy to see which are the worst, why, and how to avoid them.

Moral of the story here is that the more informed you are, the better the chances of you making awesome decisions. We don’t ALWAYS have to eat organic or never treat ourselves to something processed. It is, however, great to know which conventional and processed foods are the better and worse choices. It’s great to know what those pesticides and food additives do to your body. Soak it all in. Never stop learning. Be informed, be smart, and be awesome.

No recipe here, but one will be coming soon! Stay tuned.