Wednesday, November 27, 2013

Tuna boats #paleo #Whole30

Tuna boats. 
Take a couple of romaine hearts, wash and set aside.
Open a can of tuna, drain and put in a bowl.
Open a can of French style green beans, drain and add to the bowl.
Throw in a few olives.
Salt and pepper to taste and a big squirt of yellow mustard also to taste ( I used about a spoonful worth)
Squeeze some lemon juice onto it, again to your liking.
Stir everything and serve on the romaine hearts. 
It makes boats, no utensils required :-)

Sunday, November 24, 2013

Chicken vegetable soup #Paleo #Whole30

This is a quick chicken soup I made this afternoon.
Used the wings off a rotisserie chicken, a package of broccoli couliflower and carrots and a handful of a red and green peppers with onions and celery mix. A can of chicken broth and a can of water, simmered till the veggies were tender.

Friday, November 22, 2013

November 21 On-Ramp WOD- "Cindy"

Warm up
10 minute Max Distance on tredmill.
Trish: .84 (5.0 then 6.3 to end)
Julia: .96 (Me) ( I started at 5.2 and half way through switched to 6.2)
Angela: .55
Charlene: .48

 2 rounds

10 Pass Throughs
40ft Walking Figure 4
40ft Walking Quad Pull
40ft Walking Toe touches

Ring rows/Trx Bands/assisted pull-up machine.
4 rounds x 8 reps
On-Ramp WOD "Cindy"
10 min AMRAP 

5 pull ups- Ring Rows
10 Push ups
15 Squats

I was in round #7 when the 10 min time limit ran out. I still needed to do the last 15 squats to complete that round.

Post WOD
Mobility Stretch
Wall Climbs (Shoulders)

Snack on eggs! Yummy #Paleo #Whole30

I've been up since very early this morning and its been 4 1/2 hrs since I had breakfast. It's now close to 10 a.m. And hunger is creeping in. Time for a mid morning kill-the-hunger-type-of-food.
Hard boiled eggs to the rescue. These definitely did the trick for me.
I seasoned them with salt, pepper and a drop of mustard. Yummy #Paleo #Whole30.

Thursday, November 21, 2013

Quick tuna on romaine hearts #Paleo.

Tuna on lettuce.
Simple quick tuna dinner. 
Put tuna in a pot, add olives and diced tomatoes, simmer.
Season whichever way you like and serve over lettuce.
These are romaine hearts and I folded them and ate them like you would eat a taco.

Nov 19th On-Ramp WOD- Burpee & Farmers Carry Ladder

Tuesday November 19th On-Ramp WOD - Burpee Ladder

Warm Up

2 Rounds NFT

40ft Walking Toe Touches
40ft Walking Figure 4
40ft Quad Pulls


5 min EMOM
25 Back Extensions

 On-Ramp WOD -  Ladder

10 min AMRAP
*Each FC = 10 points

50m Farmers Carry 45/25lbs
1 Burpee

100m FC
2 Burpees

150m FC
3 Burpees

200m FC
4 Burpees

Post Wod Mobility Stretch

Bike Stretch


800m Eliptical or 1mile bike.

Nov 20th On-Ramp Crossfit WOD "Fight Gone Bad"

Thursday November 20th On-Ramp Crossfit WOD

Warm Up

400m Run (.25)

3 Rounds Not For Time

  • 10 Pass Throughs
  • 10 Reverse Pass Throughs
  • 10 Sit ups
  • 10 Squats

On-Ramp WOD

"Fight Gone Bad... ish"

2 Rounds  1 min AMRAP

  • Hip Bridges
  • Wall Balls 8-10lb
  • Situps
  • Dumbell Push Press 5-8 lbs
  • Stepups or Box Jumps
My personal score was as follows:

Hip Bridges:............................rnd 1= 35..rnd 2= 48
Wall Balls 10 lb ball :...............rnd 1= 23..rnd 2= 24
Situps:.................................... rnd 1= 24.. rnd 2= 27
Dumbell Push Press 8 lb bells:..rnd 1= 23..rnd 2= 26
Box Jumps: .............................rnd 1= 25...rnd 2= 28

TOTALS:...............................rnd 1= 130..rnd 2= 153

Wednesday, November 20, 2013

Tilapia with beets and broccoli #Paleo #Whole30

Tilapia with beets and broccoli cuts.

I placed tilapia filets in a baking pan, sprinkled them with grape seed oil and spices, covered them and baked them till they were almost cooked.  Then I uncovered them and finished baking. Oven we set at 350 and I did not took note of the time, just eyeballed it, it does not take long.

The broccoli was a bag of steamfresh cuts, I gave the tops to the kids and I ate the cut stalks. Seasoned with salt and pepper.

Beets were canned sliced. 

This was a super quick meal. 

Tuesday, November 19, 2013

November 18th On-Ramp Crossfit WOD- "ANGIE"

I did not work out last week since I was sick but I'm Back!!! :-)

Monday November 18th On-Ramp Crossfit WOD- "ANGIE"


Warm Up

400m Run (.25)
20 Back Extensions
15 Body weight Squats
10 Pass throughs
5 push-ups (we changed it to 15 push ups)


EMOM (5 mins)
20 sec Planks

*We turned this into the Cashout at the end of the workout and turned it into 30 sec planks.

 On-Ramp WOD

Team workout - "ANGIE"

As team, complete all reps for time.

100 DB Rows
100 Push ups
100 Sit ups
100 Squats
*My Team mate  and I each did 50 of each.

Post WOD Mobility Stretch

90 Degree Hamstring Stretch
Figure 4 Stretch

*Times: My team mate and I did the WOD in 14:48

November 8th On-Ramp Crossfit WOD

Friday November 8th On-Ramp WOD

Warm Up

2 Rounds Not For Time

Walking Toe Touch
Walking Figure Four
Walking Quad Pull


5 minutes Each Minute On the Minute
10 Squats

5 min EMOM
10 Sec 3rd World Squat

On Ramp WOD

8 min AMRAP

20 Back Extensions
10 Squats
5 Push ups

 Post WOD Mobility Stretch

90 degree Stretch


 800 m Run/Walk (.5 mile)

Sunday, November 17, 2013

Cubed steak with mushrooms, plantains, pineapple, lettuce- Paleo, Whole30

Cubed steak with mushrooms, plantains, pineapple and red leaf lettuce.
I browned the cubed steak first and then added water and seasonings, covered and let it cook and get tender. 
I used the same pan to cook the plantain, sautée the mushrooms and warm up the pineapple.
I cut up the steak and added it back in with the mushrooms to warm It up. Served with red leaf lettuce sprinkled with vinegar. 

Thin steak over lettuce and beets- Whole30, Paleo

Sautéed thin steak to the point of browning it with a little bit of grape seed oil. 
 Added water to the pan, covered it and let it cook till tender and water had been reduced.  I sprinkled some steak seasonings while it was cooking. Just use what you have on hand, just pay attention to the ingredients (nothing with added sugar or weird ingredients).
Served over red leaf lettuce, with beets and olives. Sprinkled the lettuce with vinegar before serving the thin steak.


Friday, November 8, 2013

Nov 7th On-Ramp Crossfit Bootcamp WOD- Burpee Ladder

On-Ramp Crossfit Bootcamp - Burpee Ladder

(I personally did .5 mile on the treadmill before we started with the warm up)

 Warm Up

2 Rounds
15 Back Extensions
10 Push ups
5 Inch worms


30 Secs Plank  holds
5 minutes EMOM (Every Minute On the Minute)

WOD- Burpee Ladder

100m Run (.08)
2 Burpees

100m Run
4 Burpees

100m Run
6 Burpees....

Increase 2 Burpees each round
AMRAP in 12 minutes.
(My personal score: I made it to 12 burpees, that's 6 rounds in 12 minutes )

Post WOD Mobility Stretch

Bike Stretch
Cobra Stretch

Cash Out

200m Farmers Carry
(4 laps along the inside perimeter of the gym- Carried two 25 lb weights)

Thursday, November 7, 2013

Yellow squash, mushrooms, greens and meat sauce- #Paleo #Whole30

Yellow squash,  mushrooms, greens and meat sauce.

In a large pan add 2 tablespoons of coconut oil
Chop 5 white mushrooms or whichever mushrooms you happen to have.
Chop about 3 yellow squash.
Slice 1/4 of a green pepper.
Toss everything in the pan and sautée.
Add a big handful of greens. I had a bag of power greens that has spinach, baby bok Choy, baby red & green chard so I used that.
I also had left over thick meat sauce that I made the other day for the kids' spaghetti, I used about 5 tablespoons of that sauce in the mixture. 
Covered the whole thing for a couple of minutes till everything looked done.
I seasoned with salt and pepper.

Nov 5th & 6th- On-Ramp Bootcamp Crossfit WOD

Tues November 5th & Wed 6th On Ramp Bootcamp Crossfit WOD

Warm Up

 200m Run (.17)
10 Passthroughs
10 Reverse Pass Throughs
10 OVH Squats


 Wall Balls (#10lbs)

On Ramp WOD

2 Person Team - 15 Min Amrap
      1st Person 200 m

      2nd Person AMRAP

     5 Wall Balls 10#
     10 Sit ups

each 200m run - 20 pts
1 rnd= 10 pts

On Tuesday I worked out Solo so my workout and score looked liked this:

200 m run = 20 pts
5 wall balls + 10 sit ups= 10 pts
5 wall balls + 10 sit ups= 10 pts
 4 rounds = 160 pts

On Wednesday my buddy Trish and I did the 15min AMRAP
We did a combined no less than 7rnds X  200m runs = 140 pts  and no less than 14 rnds of the wallballs+ sit ups = 140 for a grand total of  280 pts.


30 Mountain Climbers

Post Wod Mobility Stretch

Sprinters Stretch

Dates & Almond milk latte- Paleo, Whole30, Dairy Free, Gluten free

Dates and almond milk latte

Lets face it, I love coffee, I drink it black, with almond milk, with coconut milk, strong brewed, light brewed, espresso, with or without various spices. I'm Cuban, I grew up drinking that wonderful bean juice and can't imagine living without it.  Here is a latte I came up with this morning.   If you have a Nutribullet or some sort of blender or food processor that can completely purée dates then this one is for you.

I used my Nutribullet
  • Added a steaming hot cup of regular brewed coffee, about 6 oz
  • 2 large pitted dates, I used Natural delights Medjool dates.
  • A good dash of apple pie spice (cinnamon, nutmeg, allspice)
  • About 1/3 or 1/4 cup of almond milk I just eyeballed the amount, I used Silk PureAlmond Unsweetened Vanilla.
  • Process well till smooth, silky, creamy, frothy goodness. :-)


Till next time, 
Have a happy healthy crunchy green day :-)

Tuesday, November 5, 2013

Nov 4th On-Ramp Bootcamp Crossfit WOD

Monday November 4th On Ramp Bootcamp Crossfit WOD

Warm up

400m Run (.25) at 5.0 incline
10 inchworms
15 Air Squats
20 Back Extensions
Bike Stretch
Runners Stretch


3 rounds 1 min each
Push Ups 
(I did 24 push ups in each round)

On Ramp WOD

2 Person Teams:
2 Rounds (1 each partner) 2:00 minutes on  each station

P1 ..................................................P2
Push Ups.........................................Plank Hold
Air Squats........................................Flutter Kicks
Sit ups..............................................Bench Dips
Bent over row (10 lb weights)..........Wall Sits

Monday, November 4, 2013

Mocha Apple Spice Latte - Paleo, Whole30, Dairy free, Gluten free, Sugar free

On a chilly morning like today I wanted something more than just plain coffee.
Here is my version of a sugar free, dairy free, sugar free, paleo mocha apple spice latte.
  • Start with a cup of hot coffee.
  • Add sugar free vanilla almond milk to taste.
  • One tea spoon of cocoa powder ( That is unsweetened 100%  pure cocoa, no milk, no sugar)
  • One tea spoon of apple pie spice (It's made up of cinnamon, nutmeg and allspice) 
  • Put it in some sort of blender/nutribullet to mix it well and froth it up.

Have a happy healthy crunchy green day! :-)

Saturday, November 2, 2013

Superior Healthcare Weight Loss Program Progress Update

Weight Loss Program Progress Update

As many of you know I signed up to do the Weigh Loss Program over at Superior Healthcare of Woodstock at the end of May. I have been following the Whole30 way of eating by only consuming veggies, meats, fruits, and nuts/seeds. No sugars (unless they're naturally occurring ie: in a serving of fruit), no sweeteners, no dairy, no legumes, no grains, no artificial stuff, no alcohol.
So far I have stuck to the diet and have been attending the Superior Healthcare Boot camp at the Bodyplex.  The results have been fantastic!
If you are just starting out, I encourage you to stick with it. Yes it is a bit difficult at the beginning to change your way of eating and get into a workout routine, but it CAN be done and if you do, you WILL see results.

My initial weigh in on 5/29/13 ---- Weigh in on 10/24/13

Chest:.............. 36      ...................33 1/4
Waist: ..............38 1/4 ..................30 1/4
Hip:..................45       ..................39
% Body Fat: ....37.7    ..................29.0
BMI:  ..............29.6    ..................24.1
Weight: ...........170     ...................138.5

As of October 24th After 21 weeks of Whole30 and 18 weeks of Boot camp I have lost 31.5 Lbs and 8 inches off my waist.
Change your way of eating, get into a steady workout routine, your body will thank you!

Till next time have a happy  healthy crunchy green day :-)

Nov 1st On-Ramp Bootcamp WOD

Friday Nov 1st  On Ramp Bootcamp

Warm Up

5 min on treadmill at 5% incline
2 min rest
3 min Max Step ups
(my personal score 82 Step ups)

2 Rounds, 2 min each station

Round 1 - My personal score : 40 Wallballs (10#), 50 Sit ups, 6 Jingle Jangle
Round 2- My personal score: 42 Wall balls, 52 Sit ups, 5 Jingle Jangle

Oct 30th On-Ramp Bootcamp WOD

Warm Up

I did .35m on the tredmill before we started the workout

3 Rounds 1 min air squats
My personal time score was
Rnd 1 - 31 squats
Rnd 2-  31 squats
Rnd 3-  32 squats

12 Min AMRAP
20 Kettle Bell Swings
20 Step Ups

My personal score was 7 rounds.

Whole30 Paleo Weekly meal ideas. Weeks 19 - 22.

October 30th, 2013

Wow!, I can't believe I have been on the Whole30 for 22 weeks now!
I usually post the individual recipes on the Facebook Page on a daily basis and then do a recipe roundup at the end of the week on the blog.  If you want to keep up with daily meal ideas make sure to like my facebook page.

This is a compilation of all of October's meal ideas.

Simple breakfast, two eggs and bacon!

My dad made this one. Its cod fish cooked and sauted with onions, garlic and green pepper. Served with Mashed semi-ripe plantains.

Quick soup. 1 broccoli steam fresh package. Sautéed onion, peppers, celery mix with coconut oil. Added 1 can chicken broth, simmered. Added The cooked broccoli and shredded chicken that I baked earlier in the day. Squeezed in half lime.

Eggs and ham frittata.

I wanted something more than chicken broth tonight so I made a lettuce soup. First sautéed onions, red and green peppers, celery, garlic, cumin, in coconut oil. Then added broth and water, once boiling I added chopped up lettuce and a tablespoon of Mezzetta roasted bell pepper & chipotle spread. Simmered for a couple of minutes and done!

Yellow squash,red peppers, green peppers, onions, sausage. Sautéed in a little bit of coconut oil. Served on a bed of lettuce.

Green beans, Broccoli, ground beef and beef broth.

Yellow squash,red peppers, green peppers, onions, sausage. Sautéed in a little bit of coconut oil. Served on a bed of lettuce.

Turkey thigh meat thinly sliced and pan fried. Ripe plantains that I baked the other day, warmed up in the same pan I fried the turkey meat. Zucchini also an fried, but added a tiny bit of water while cooking. Salt and pepper to taste.

Broccoli, cauliflower, carrtos, roasted in the oven, topped with sausage.

Egg scramble with sausage, onions, red and green peppers. I used grape seed oil to sautée the peppers and onions then added the sausage and finally the egg. Served over lettuce. Seasoned with salt and pepper.

I had made some spaghetti sauce for the kids and reserved some for myself. It's basically ground beef, browned and then tomato sauce added to it. I sautéed yellow squash and a zucchini in grape seed oil, then topped it with the meat sauce. I served it on a bed of lettuce.

Mushroom, red and yellow pepper omelette with bacon. Yum!

Baked tilapia served over lettuce. I sprayed the baking sheet with grape seed oil, sprinkled the tilapia fillets with salt and pepper, covered them with foil paper and baked them for about an hour at 350. Then I took the foil off and cooked them a little bit longer uncovered.

I was pressed for time today. I had defrosted some ground beef earlier in the day, so the hubby made me a hamburger patty. I ate it with beets. This was right before leaving for my workout. A few hours before though I ate a vegetable soup at my parents house. It was Deeelish! My dad made it with some vegetables he picked up at the local Spanish grocery store. He just chopped up the veggies and boiled them along with chicken. It had plantains, yuca/cassava, malanga, boniato/Spanish sweet potato, calabaza squash, red and green peppers, onions, cumin and garlic. It was awesome.