Paleo Coconut Flour Brownies

Paleo Coconut Flour Brownies

Found this recipe online- there are so many paleo brownie recipes and this one is pretty decent. I like how there are no nuts or almond meal required too. Easy Peasy Paleo!


Ingredients: 
1/2 Cup Coconut Flour
1/2 Cup Unsweetened Cacao Powder
4 Eggs 
1/2 Cup Natural Honey
1 Teaspoon Vanilla
1/3 Cup Melted Butter or Coconut Oil 

Method:
1) Preheat oven to 350 degrees and begin by whisking the coconut flour and cacao powder together.
2) Whisk eggs, honey, melted butter (or coconut oil), and vanilla together until smooth
3) Mix the dry and wet ingredients together.
4) Place parchment paper in pan or oil with coconut oil. Spread batter evenly throughout the pan and bake for 20- minutes or until inserted toothpick comes out clean.
                                Cut into squares and serve.

Keep that BA Mentality!

Its crazy how discouraged we get at times about things. I'd have to say I get discouraged quite a bit when it comes to getting fit/healthier/losing weight. I mean it's been an ongoing issue my entire life. I've always struggled with it and sometimes I feel like I will absolutely never reach my goals at all. In reality though I try to constantly remind myself that I'm 23 years old and have soaked in unhealthy and bad habits for at least 21 of those years and I cannot fix these habits overnight or over a few months. I started being more "health conscious  about 2-3 years ago when I started long distance running. Those were the days of canning the soda habit and trying to drink water instead. Also trying to eat more greens rather than grains etc.. you know, the basics. 

Though my choices were better they are no where near where I am today and that is what I need to think about when I get discouraged. Yes I may not have lost all of the weight I've wanted to but I'm a heck of a lot stronger, faster and healthier than I've been in my entire life. I have about 12 or so pounds or so of weight I would really like to lose and I believe I will get there in due time. I have really gotten more strict on my eating and training in the past four or so months so I can't wait to see where I am even just a year from now. I've transformed my eating and cooking habits to follow the paleo diet as closely as possible and I've loved the journey so far. The food is amazing and it is also fun to see other people notice the results and want to make the same habit changes. That makes it all the more worth it since there are so many people close to me who have the same problems I did/have. I always try to have the mentality of being an example to others. Maybe that is the teacher side in me but let's face it- you are what you eat and you are who you hang out with. That makes me think not about the people I'm hangin with as much as the person I am. Am I bettering the people around me? Am I encouraging them? I only hope so. 

When I get discouraged I also like to look to some pretty Bad A$$ chicks for motivation. When I look at healthy crossfit girls like this I remind myself that there is no way I could ever look like that eating crap. They may not be perfect and they still may have cheat days and all but overall those are healthy people! People I look to for encouragement and motivation. 

Far fetched maybe but where is the challenge when aiming for the attainable? 

KEEP THAT B-A MENTALITY!

Just Me Blabbing...

Looking around my house trying to picture the next year to two years is starting to scare me. I look around at all my things I've acquired throughout the years. I've been on my own since I was barely 18 and have always felt as if I was in control and independent so to speak.. the first half of the years on my own were horrible and difficult while the last half so far have been absolutely great. As I always say, God has blessed me greatly- more than I deserve. But I think he pushing me in a direction that not only scares me but is basically requiring me to just rely on him and his plan for me. I'm always praying to the Lord asking for his will to be done in my life and for him to show me the direction he wants me to go, but if i'm at all honest, my feet don't move as fast as they probably should after I pray these prayers. It is very hard for me to make major decisions in my life- not that I do not want to but I guess sometimes I get a bit scared with the "not knowing"- probably makes me sound a bit boring with no adventure at all. In my defense.. I have plenty of adventure.. I just like to be smart about it if that makes sense..lol

 I'll admit, I definitely need to practice "letting go and letting God" more and I really truly think that over the next year he is going to be making me be more like that. I'm nearly 24 years old and sometimes I feel way older. I feel as if i'm set in this life somehow- this comfortable living of work, school, play, repeat. Nothing wrong with that of course but I think the Lord is nudging that it's time for a change. It's time for adventure. It's time to let go and "go with the flow" for once. It's time for new memories, new experiences, new phases. And I think he is right.

As I've stated before in my other posts, i'm a big journal-er  I love to write about my random thoughts even if no one is reading. It helps me think and evaluate my life and myself. It somewhat slows me down to reality and gets my focus in line. As I stair at my book shelf I have several old journals I have written in just over the past 6 years. I dare not open and read them afraid some crazy stuff might fly out of there... I've walked down some heavy roads, dark ones- emotionally. I look back and feel as if i'm in another lifetime sometimes. Like those pages are just a story i'm reading. Like that was never my life before. I never thought or felt those things- those things never happened to me. But they did. They may not be a part of my life now but they are a direct reason of why I am who I am right now. 

For the longest time I felt as if I was going down down down.. then the Lord came in and lifted me up and brought me higher than I could ever imagine. These days - I feel as if i'm just soaring through life trying to get through school which is one of my main focuses right now for myself. I do complain yet in reality I have nothing to complain about. I have a home, nice things, a job, a great big family whom I love, friendships that I know will be everlasting and good health along with many other things. One of my favorite pastors - Matt Chandler once said "If your not coming out of a storm or currently in one, get ready because your heading for one". ((PURE WISDOM!!-love it!)) - Because it is so true isn't it? And right now I'd have to say, i'm past a storm, i'm not currently in one so I know there is one ahead. So how do I- me prepare for this storm? It's not do what I have been doing which is- not reading my bible which is filled with amazing truth and real armor of protection for the mind and heart. No I need to be clinging to the cross, clinging to the word and saturating myself in it's truth so that when this storm arises I will be ready to withstand it- however long it lasts. 

Maybe this storm isn't in the near future and i'll be here soaring for  while longer.. whatever it may be- I need to learn how to trust the Lord and rely on him for direction in my life instead of trying to create a comfortable nest for myself. That is exactly what I believe the Lord is up to. If I wont move voluntarily he's going to make me- because he is in control and he knows best. So I sit here yes very scared of the unknown and how different life is going to look. But like I said before- I'm overly blessed because I have an amazing navigator- Even though I have absolutely no idea where i'm going and what i'll be doing- he does and he will never ever navigate me in the wrong direction- he will never send me somewhere without him being there with me and he will never put me in a place without fully equipping me with the abilities to follow through. I may be weak, but he is strong- I may not have this, but He does. Man oh man am I glad he does.. 

Crockpot Honey Apple Pork Loin


Ingredients:
Pork Loin (about 4 pounds)
Salt
3 Red Apples
4 Tablespoons of Agave Nectar
2 Tablespoons of Cinnamon
1/4 cup of Apple Cider Vinegar

METHOD:

-Slice Apples and place several slices (about 1 entire apple worth) at the bottom of the crock pot and add a bit of the cinnamon and agave nectar
-Cut slits into the pork loin and place an apple slice in between each slit.
-ADD SALT to the pork loin. (I have a kosher salt grinder and I think I used about 20 twists or more... )
-Place the pork over the apples and place the remaining apple slices on top and around the pork loin.
-Throw remainder of ingredients on top.
-Cook on low for 7 hours then serve with veggies!



Wednesday and Thursday 4/10-4/11

WED:
Breakfast-Cookies and Cream Protein Shake with 1/2 Banana/Strawberries in Water w/Vitamins
Lunch-Pork and Veggies & Bacon
Dinner-Omelet and Veggies

Thursday:
Breakfast- Veggie Omelet & Breakfast potatoes with a side of Bacon
Lunch- none
Dinner- Pizza Fusion Gluten Free Pepperoni/Bacon/Chicken/Spinach/Sun dried Tomato's - YUM!
Desert- Almond meal berry cobbler.

I stuck my almond meal in the freezer to keep me from making desert again. I can't seem to help it! ah!!

WED WOD- I was a sweaty mess!!
Strength: Back Squat- 265 pounds
Conditioning: 20 Min AMRAP- 10 KBS, 10 PULL UPS, 250m Run - TOTAL 6 Rounds
Then: 1 min Plank Holds x3

Tuesday 4/9/2013

Breakfast: Cookies and Cream Protein Shake with 1/2 Banana and Almond Milk
Lunch: Pork Chop with saute'd veggies
Snack: Almonds
Dinner: Egg Omelet covered in saute'd veggies
Desert: Almond meal berry cobbler
         (OK I need to cool it on the deserts this week- no matter how paleo it is)

REST DAY
I took a rest day after double WODing Monday night.

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It is my last week of mentoring for this semester so I have to say goodbye to my students and mentor teacher. I have really enjoyed mentoring in their class over the past several weeks. I wanted to leave the teacher and the students with a little gift just because. I thought it was a cute idea so I wanted to share it on here. I got the vase idea from pinterest and the little baggies I made with dollar store items.

Inside the bag I had a little note the says "DONT BE A DUM DUM BE A SMARTIE AND ALWAYS DO YOUR BEST!" and I attached a dum dum lollipop and a smartie candy on the card. I also put erasers, pencils, pencil grips, stickers and a mini comp book in there for them. Easy fun and cute!



Monday: 4/8/2013

Breakfast

Cookies and cream protein shake with almond milk and 1/2 Banana 

        Lunch:

        Italian pork sausage with saute'd mixed veggies and two strips of bacon 

                                             Snack:

                              Strawberries with Almonds

Dinner: 

MOES-- Closetalker- Chicken/Steak/Onions/Mushrooms/Green Peppers/Black Beans/Salsa - over romaine lettuce. 

                                 Desert:

              Almond Meal Raspberry Cobbler

WOD 1:

Strength:

1 Rep Max Hang Clean @ 115 pounds- PERSONAL RECORD!

Conditioning:

7 Min EMOM: 1 Hang Clean @85 pounds + 5 box jumps 

WOD 2:

Strength:

1 Rep Max Front Squat @ 215 Pounds -- PERSONAL RECORD!

Conditioning:

15 MIN AMRAP

5 Box Jumps, 10 Toes to Bar, 15 Kettle Bell Swings

March 2013 = SUCCESS!

March was a great month! I feel like it was my month of success as I accomplished a lot of goals all at once. I completed the Tough Mudder race as I stated before, I competed in my first Cross-fit competition and dun dun.. nah nah... I did a pull up for the first time! 

Tough Mudder was the most insane race I've ever done and think I ever will do. I cannot imagine  race crazier than that one! 12 miles with 24 obstacles through the mud in 60 degree weather.. ya it was crazy!! But Awesome! Never thought I'd do something like this! It's a good feeling to just face the fear of the unknown and go through it no matter what the cost or how hard it is.

Ok, so I may have kipped a bit but I have not been able to get my chin above bar without a band or jumping. It has been a long road for pull ups for me and I still have a long way to go but it was still exciting to see that I could pull myself up finally! I was pretty convinced this day would never come. I hope to get better and be able to do them full on strict, butterfly and regular kipping. 

I learned so much through the 5 weeks of the Cross-fit open competition. I went into it not really knowing what to expect other than a challenge and that is exactly what I got! What I loved most about it was it really put in perspective how much harder I need to push myself during the WOD's and also how much I need to focus and practice on the things that I'm not good at. There are so many skills to learn in Cross-fit. You can never get bored in this sport. After doing the 2013 Cross-fit open, I now have a new drive and passion to master my weaknesses! I cannot wait to see how I do next year! 

I'm dedicating my time to get better at double unders, toes to bar, pull ups (all types) and hand stand push ups just to name a few... 

It's As Simple As It Gets

IT'S AS SIMPLE AS IT GETS

I love being in the kitchen but let's face it, I'm not a homemaker and I don't have a lot of time to spend in the kitchen on a daily basis. However, I know how important it is for me to literally be in the kitchen every day and make my own meals rather than grabbing from a store or restaurant. I always keep a good variety of veggies in my fridge and I've stocked up on meats in my freezer to make sure I always have protein available. The ingredients obviously vary but all you need is protein, veggies, olive oil, garlic and salt/pepper and you have yourself a yummy meal! 

This one in particular I used:
Chicken- cook in oven or skillet with some olive oil separate first (I'm a salmonella freak) 
Bacon- Cooked in a separate pan or oven
Kale
Broccoli
Onion
Tomato 
Zuchinni 
Yellow Pepper 
Red Potatoes

Poor some oil in a pan, add minced garlic, add a few veggies and saute for about 20-25 min. Add Salt and Pepper to taste. Serve cooked protein on top. - ENJOY!

Quick and Easy Paleo Quiche

Just wanted to share a quick, easy and good recipe. I am a big egg-eater. I think I have eggs almost every day. I could literally have my own chicken coop! I'm always finding new ways to make them. Most of the time I'll just fry a couple and pair it with bacon and kale which is my favorite meal. I could eat that every day and never get sick of it. 

The great thing about this recipe is that you can make it with literally any veggies you have. I basically scramble 2 eggs and add a splash of almond milk for consistency. I'll take any sort of veggies I have in my fridge and chop them up very small and mix it in with the eggs. Add Salt and Pepper and bake at 375 for about 20-25 min or until it is done. One other thing you can do is line the glass dish with bacon strip pieces which creates a really yummy crust. [[Bacon makes everything better!]] Make sure to grease your dish before you poor in the ingredients... ENJOY!

 Here I have Kale, Cherry Tomatoes, Orange Peppers, Onions and Broccoli 

Wah-LA!