Crunchy Green Health Nut

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 :-)

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.

Warm up 10 minute Max Distance on tredmill. Trish: .84 (5.0 then 6.3 to end) Erin: 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 Skill/strength   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)

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.

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.

Tuesday November 19th On-Ramp WOD - Burpee Ladder Warm Up 2 Rounds NFT 40ft Walking Toe Touches 40ft Walking Figure 4 40ft Quad Pulls Strength/Skill 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 Cashout  800m Eliptical or 1mile bike.

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

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. 

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)  Strength/Skill 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

Friday November 8th On-Ramp WOD Warm Up 2 Rounds Not For Time Walking Toe Touch Walking Figure Four Walking Quad Pull Strength/Skill 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 Cashout  800 m Run/Walk (.5 mile)

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. 

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. Enjoy!

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 Strength/Skill 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)

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.

Tues November 5th & Wed 6th On Ramp Bootcamp Crossfit WOD Warm Up  200m Run (.17) 10 Passthroughs 10 Reverse Pass Throughs 10 OVH Squats Strength/Skill  Wall Balls (#10lbs) On Ramp WOD 2 Person Team - 15 Min Amrap       1st Person 200 m             While       2nd Person AMRAP      5 Wall Balls 10#      10 Sit ups Score: 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....

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

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 Strength/Skill 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

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. Enjoy! Have a happy healthy crunchy green day! :-)

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...

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) WOD 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

Warm Up I did .35m on the tredmill before we started the workout Strength/Skill 3 Rounds 1 min air squats My personal time score was Rnd 1 - 31 squats Rnd 2-  31 squats Rnd 3-  32 squats WOD 12 Min AMRAP 20 Kettle Bell Swings 20 Step Ups My personal score was 7 rounds.

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, ...