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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.

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

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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!

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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

 

NutritionFundamentals

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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.

olive oil mayo

Are you a mayo lover? Do you despise mayo with a deep-seated fiery passion? Either way, I need you to throw out everything you think about mayo right now and try this insanely easy, no added garbage, fresh made olive oil mayo. Theres no industrial vegetable oils in this stuff, just healthy fats that can be spiced up and added to give those healthy dishes of yours the fun kick they need.

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Olive Oil Mayo

Makes roughly 1 1/4 cups

Ingredients:

  • 1 cup + 2 tbsp light tasting olive oil**
  • 1 tbsp lemon juice
  • 1/2 tsp sea salt
  • 1 large egg

Directions:

In a blender, combine 1/4 cup of your olive oil, lemon juice, salt, and the egg. Cover the blender and let these ingredients come to room temperature for 20-30 minutes (this will allow the ingredients to fully form the emulsion you need).

Run the blender on low for 30 seconds, then remove the insert from the lid and begin to drizzle the rest of the olive oil in. POUR SLOWLY in a thin stream (not too fast, not too slow) and increase blender speed from low to medium. Keep pouring slowly until all the oil is integrated.

Scoop out into a container and store in the fridge. The mayo will last you until the egg’s marked expiration date.

** Note: definitely use the light tasting olive oil. The regular stuff is too potent and will overpower your mayo.

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Recipe from The Performance Paleo Cookbook

zucchini ribbon salad

Summer is coming. Fire up the grill. Pick up some fresh zucchini. Make an awesome salad that will convince your friends that you’re a master of all things grilled, fresh, and delicious. Eat said salad. Repeat.

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Ingredients:

  • 2 small – medium zucchini
  • 2-3 handfuls greens ( I used a baby chard, arugula, spinach mix)
  • 1/4 cup toasted pine nuts
  • 2-4 oz cheese (I used a sheep’s milk cheese similar to gorgonzola in flavor, feta would be delicious as would parmesan)
  • extra virgin olive oil
  • red wine vinegar
  • dijon mustard
  • crushed garlic
  • crushed red pepper
  • salt & crushed black pepper

Directions:

Preheat your grill. With a vegetable peeler, cut thin lengthwise “ribbons” of your zucchini. You could also use a mandolin to make the long thin strips. Massage the ribbons with some olive oil. Lay on your grill until cooked and you get some beautiful golden brown grate marks. Remove and set in a bowl.

To make your dressing mix 3 parts extra virgin olive oil to one part red wine vinegar. Whisk in 1-2 tsp dijon mustard, 1 crushed garlic clove, and some crushed red pepper, salt, black pepper to taste.

Toss your grilled zucchini ribbons with the greens, toasted pine nuts, crumbled cheese, and a few tablespoons of dressing.

We ate our salad with some grilled salmon (recipe to follow) and a hearty serving of roasted sweet potatoes!

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).

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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

 

 

Well this is new…

Welcome to Jersey Devil CrossFit’s nutrition blog! Isn’t this exciting?

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Have you ever seen this pyramid before? This pyramid was created by Greg Glassman, CrossFit’s founder. The idea is that each level builds upon the ones below it. Nutrition is at the pyramid’s base. That’s a big deal. Nutrition lays the molecular foundation for fitness and health. It’s what fuels us. It is what makes us, us and yet it’s often times overlooked! How can that be? How can we ignore something so essential? We can’t.

If your nutrition sucks, there’s no way you’re hitting your potential. If you’ve hit a wall in your training or you feel crappy all the time, we’d be willing to bet that’d get better with improved nutrition. If your numbers are awesome, we’d also be willing to bet they’d be even better with improved nutrition.

This stuff is really important to us, not just as CrossFit athletes, but as human beings. You don’t need to do CrossFit to benefit from the information coming soon to our blog. We welcome all readers whether you’re into CrossFit or not. What’s important is that you want to make a change in your health for the better.

Lemme just lay down some ground rules.

Be creative. Have fun with your food. Never take yourself too seriously. Feel free to experiment with anything we post.

Keep an open mind. Try new things, you might like them. That goes for foods and ideas. Question common knowledge and don’t believe everything you read.

Don’t be shy, we won’t be. Speak up. If you want to know more about something, tell us.

Be patient. Results take time.

 

Check out our about page for more info on us and our nutrition philosophy, then head over to the Basics tab to get started.

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