Easy Lifts and a Couple WOD's + My First Double Unders!

Finally! I just purchased an Ultra Speed Cable Jump Rope from Amazon recently and was able to perform several double unders today.  You would think they are easy (maybe they are to you), but they have proven difficult to me; until now! Great way to end the week.

 

It would be nice for another three day weekend, but I guess that won't be happening, so we'll have to make do with two.  It was hard to get myself going for today's workout as I was feeling tired and unmotivated. But, I got better after warming up and cranking out a few double unders. Can you tell I'm excited?

 

Today's workout - Evening

 

Warm-up; double under practice for 5 minutes

Hang Snatch - 3 x 3x 95lbs

OH Squat - 3 x 5 x 65, 75, 75

Back Squat - 5 x 95, 145, 165, 185, 185, 185 (went deep; past parallel)

OH Press - 3 x 5 x 95lbs

 

WOD #1 - 4 Rounds; No Rest:

Double Kettlebell Swings (25lbs/arm) x 10

Med Ball Half Moon Slams* x 10/side w/ 15lb med ball

 

*Start with the ball on the ground to one side of your feet, bend over to pick it up and raise all the way over your head to the other side and slam down. This should be the shape of half a moon. Pick up and reverse the motion; now do it for 10 times each side.

 

Rest 90 seconds

 

WOD #2 - 4 Rounds; No Rest:

Body weight dips x 10

Tuck jumps x 10

Jump Rope x 100

 

 

This was the last day of my de-load week and will shoot for a few heavy lifts tomorrow. I am thinking of trying for my Crossfit Total which is finding your 1 rep max (RM) for the squat, press, and dead lift.  I'll post an update either way.

 

If I do the Crossfit Total, I plan on doing a WOD with Kelley a few hours later.  Have you heard of the Deck of Cards workout?  I'll explain more tomorrow, but I have a good feeling it will be fun...and exhaustive!

Okay, off to chow on a salad topped with slow-cooker veggies, nutritional yeast, and microwave egg whites.

 Then it's on to a few protein smoothies with frozen blueberries and Greek yogurt!  Perfect ending to the week.

 

Any big plans for you this weekend?  I'm really craving just doing a puzzle with Kelley.  We've been on this kick with puzzles lately and need a new one.  Any suggestions? I'm thinking something Food!

Protein Powder Choices - Is It Worth It?

I was perusing Amazon for my next purchase of clean protein powder the other day and before I knew it, I had spent 2 hours searching! Upon this realization, I began to question how much I should really stress over the different types, flavors, functions, and brands.

It seems there are protein powders made out of things you'd never expect.  We all know the common whey protein, which is broken into concentrates, isolates, and even goat whey protein. Other popular varieties are soy, egg white, and casein. Some less common, but still good types are rice, hemp, and pea proteins, but did you ever see beef protein powder? Doesn't even sound good.

PASS!!!
Aside from the stomach churning thought of drinking a chocolate, cherry vanilla, or blue raspberry flavored beef shake (yes, those are real choices), even ridiculous brands promoted by stars like Mark Wahlberg makes me sick.  Seriously, Marked Nutrition; check it out, and then clear it from your memory like I'm trying to do.

Mark, I like you in some movies, but not in my smoothie

Anyway, my lengthy searches for another protein powder made me question what I'm really trying to achieve.  Do I really need protein in the form of powder instead of just eating some delicious fresh or canned tuna or salmon?  I'm pretty sure whole food sources of protein are obviously the better choice since powder (no matter how clean, organic, and super-duper ultra filtered it is), is still a processed food.

I think protein powder is wonderful, and I am by no means saying I'm quitting the stuff, but maybe not stressing over so many types.  I would really like those 2+ hours back.

There are many people who rave about certain whole food and plant based powders; I have tried and like them in smoothies and for their excellent nutrition profile.  We could all use added digestive enzymes and 500mg of spirulina, right?  I was about to purchase the Garden of Life Raw Protein, but then thought about how I like to cook a lot with my powders.  Wouldn't cooking pretty much make the whole "Raw" aspect obsolete?  I think so; then I just paid a premium for higher quality protein and destroyed the premium part. WTF....is there ever a middle-ground?

There is a middle-ground, it's called buying more than one type of protein.  But wait, then I'm spending hundreds of dollars every few weeks for bottled and flavored protein.  Hmmm, that can of no salt added tuna in water is only $1.39 at the store I go to; not looking too bad.

Nevertheless, I think I speak for most of us when I say it's just good and fun stuff to have.  I enjoy protein powder in smoothies (here's several of my past posts on Google Search) and using it in place of flour for baked goods.  Maybe I will break down and buy a raw powder just for mixing into drinks or no-bake recipes like these Peanut Butter Pumpkin Cookies and another kind for baking.

Setting several guidelines before you look to purchase protein can be helpful; here are things I look for in protein powder:

• No artificial sweeteners...EVER!
• Very little to no sugar (less than 3g per serving); prefer no sugar and only stevia
• No added soybean or other oil; don't know why that's in some of these
• No nonsense "super pump" marketing/gimmicky (spelling?) ingredients
• Short, simple list of ingredients; unless it is the raw green food kind

These guidelines can limit your options and usually result in higher prices, but I'm willing to pay more to put good stuff in my body. I have used a lot of whey proteins and really like About Time for it's simplicity and flavor choices, but am currently using MRM Vanilla Egg White Protein and really like it.

Check out Protein Pow for a plethora of protein packed recipes (both sweet and savory) and useful information on the types of protein and each one's unique use in the kitchen.

So, what type or types of protein powder do you use?  I have tried Spiru-tein powders and like them, but might try a different plant-based powder that's raw next...any suggestions?

Do you get caught up searching for the "right" protein powder or anything else?  Too much information makes too much confusion sometimes!

Happy Friday and have a wonderful weekend!

August Foodie Penpal Reveal and Go Friday!

It's time for another (my second) Foodie Penpal reveal! This is such a fun way to meet new foodies and share great food and drink.  You can also learn about the food others consume around the country.  Let's give a great big thanks to Lindsay at The Lean Green Bean for putting this exciting foodie event together!

This month my FPP Package came from Melissa VanEvery, and I'd say she hit all of my tastes in one box! If you've read my blog before, you probably know I tend to keep most processed, packaged foods to a minimum.  Even then, they undergo my scrutinous ingredient and nutrition label examination before getting in my basket.

I like love treats, and for that reason must make them myself so I don't have the convenience of just opening a packaging a mindlessly eating the whole thing!  I say this because I have.  Not proud.  Now I make what I want to treat myself to and can control all ingredients to omit the fat, sugar, and nutrient-stripped flour.

Melissa's note from the package said she wasn't sure what unprocessed meant to me, but all of the items she sent are things I would and do buy.  Lets go over my August Food Penpal Package.....

A box of green tea from Trader Joes - Perfect! I drink multiple cups of green tea with stevia a day, one less thing I have to buy at the store on my next trip!

The Wizard's Organic Original Hot Stuff - Cayenne is listed in the ingredients twice! 'Nuff said. Love it!

Bottle of Cayenne Powder - This is my salt and pepper; goes on everything not cereal! I buy the stuff in bulk, but now, like the tea, I can skip this on my next few trips.

In-Shell Roasted Peanuts - Melissa got these from a local farmer's market and they are simply wonderful! I told Kelley I wanted to make peanut butter with these, but then I started to open and eat them instead of putting in the food processor.  Oops.  At least I saved some to top our plain Chobani Greek Yogurt alongside a chocolate version of my microwave protein bread. If you ever wondered what awesome tastes like, this is it!

World Market Italian Roast Coffee - Like tea, I love my caffienated beverages....no cream or sugar, thank you.  I served the coffee with my microwave protein bread for a wonderful Sunday breakfast with Kelley. We both agree, the coffee was very good; great choice, Melissa!

Thank you, Melissa, for literally delivering on some of my favorite foods! These won't last long in our house since they are all daily staples! Melissa doesn't have a blog of her own, but she was a wonderful Foodie Penpal.

After reading this post, head on over to Natalie's blog at Fresh Life Findings to see what I sent my August Foodie Penpal.

Happy Friday, Enjoy Your Weekend!

Is this the first time you’ve heard about Foodie Penpals? Would you like to join? Here’s the info right from Lindsay’s site; I highly recommend joining in on the fun!

-On the 5th of every month, you will receive your penpal pairing via email. It will be your responsibility to contact your penpal and get their mailing address and any other information you might need like allergies or dietary restrictions.

-You will have until the 15th of the month to put your box of goodies in the mail. On the last day of the month, you will post about the goodies you received from your penpal!

-The boxes are to be filled with fun foodie things, local food items or even homemade treats! The spending limit is $15. The box must also include something written. This can be anything from a note explaining what’s in the box, to a fun recipe…use your imagination!

-You are responsible for figuring out the best way to ship your items depending on their size and how fragile they are. (Don’t forget about flat rate boxes!)

-Foodie Penpals is open to blog readers as well as bloggers. If you’re a reader and you get paired with a blogger, you are to write a short guest post for your penpal to post on their blog about what you received. If two readers are paired together, neither needs to worry about writing a post for that month.

-Foodie Penplas is open to US & Canadian residents. Please note, Canadian Residents will be paired with other Canadians only. We've determined things might get too slow and backed up if we're trying to send foods through customs across the border from US to Canada and vice versa.

-If you’re interested in participating for September, please CLICK HERE to fill out the participation form and read the terms and conditions. 

-You must submit your information by September 4th as pairings will be emailed on September 5th!

*If you're from somewhere besides the US, Canada or Europe and want to participate, send me an email and I'll see if we get enough interest this month!

Friday Fast Food to Forget - Totino's Pizza Rolls

Are we all so desperate that we have to rely on frozen processed food to feed our kids and ourselves? There are many products I can (and most likely will) speak on for being unhealthy snack options for anyone, but today is just Totino's.

Totino's is owned by General Mills, which, to me, is better than Kellogg's, but still a brand I don't care for.  I do like the Corn and Rice Chex though, but why the sugar and not enough whole grain? Anyway, have you seen the Totino's commercial with a mom on the phone with her hungry kids?

The kids are looking for something in the freezer and are saying there's nothing to eat, but of course Totino's is right in front of their face. Apparently her kids are too dumb to see the bright yellow packaging until she tell them the exact location.  Then they are all happy and the kids go off to make their crap stuffed crap pizza rolls.

Here is the nutrition info for their basic cheese party pizza...

....and that's the one with the least ingredients!

The seemingly most popular pepperoni pizza rolls look even worse....

....and you know being little bites that most people unknowingly eat more of them.

So, kids, parents, childless adults, and well, everyone.....avoid these pizzas and pizza rolls for your life; literally.

You can quickly make your own pizza or pizza rolls that can be frozen or cooked as needed with simple ingredients. Here are a few easy and healthy recipes to try with whole grain tortillas:

Tortilla Pizza

No-Bake Spinach Pizza Rolls

Another Easy Pizza Roll for the Road

I want to start making quick posts like this where I focus on unhealthy processed food and better options.  The key is to make it a quick, but informative post.  I will usually get an idea from some ridiculous commercial or ad.

What do you think?  Do you like quick posts like this?  Please let me know since I like to make my readers happy and give good info.

Happy Friday!!

15 Fun Facts for Friday: Bananas

We all know and love bananas...right?  Well, most of us do.  In an attempt to make a quick, but interesting post, I wanted to share this list of 15 Facts You Probaly Didn't Know About Bananas.  Have a look; that's scary to think a fungus could wipe out the whole banana population.

Imagine, a world without bananas.....

No peanut butter and banana sandwiches or wraps. : (
No mashed banana to make Low-fat Peanut Butter Bread. : (
No cool and creamy easy banana ice cream. : (
No chocolate peanut butter banana smoothies. : O
And the list can go on and on...


I enjoy bananas, and from the other bloggers I read out there, you like them too.  Here's a post I made a while back on banana benefits and how to enjoy them. Sometimes, I just unwrap a banana, mash several dry roasted almonds inside, and then proceed to eat.  I'll do this when there's no peanut butter around or when I want a sweet, salty, and crunchy treat.

Q: How do you enjoy using bananas?  If you don't like them, is it allergies or just plain repulsed by the green/yellow/black-spotted yellow fruit?

Five Healthy Ways to Add Protein to Your Salad

Summer salads are all over the foodie blogs and are a perfect way to cool down when the heat is up!  The versatility of salads allow almost everyone to enjoy them in some for or another.

I have been having a salad with a lot of veggies, herbs, spices, and protein for dinner each night for months now.  They never get old since there's so many ways to make each one different.  Of course, Brussels sprouts and mushrooms are almost always on my salad, and then I'll add different things from there.

In the past, I've noticed the lack of a healthy protein source for my salads, and needed to fill the void. So I came up with five simple ways to add lean protein and flavor at the same time.  Try each one of these ideas for each day of the week and enjoy the healthy variety!

1. Grilled Chicken Breast (sliced, shredded, or diced) - Grill boneless-skinless chicken breasts seasoned as you like and cut up into cubes (or your preferred serving size) to use as a salad topper.  I will cook a few on the weekend, cut up, then store in an airtight container to add extra lean protein to complete my salad.

2. Nuts and Seeds - Buy them raw and dry roast yourself, or just eat them raw. If you like a little crunch, these will pack a delicious protein punch; with so many types of nuts and seeds available, you're sure to find a favorite. An added bonus is the healthy fats you'll get from these sources too! Dry roasts sunflower seeds are always welcome on my greens, but I also enjoy pistachios, pumpkin seeds, cashews, and walnuts.

They aren't on salad, but you get the point....use them on salad!

3. Homemade Slow-cooker Veggie Protein Dressing/Dip - My ultimate favorite way to add a melting pot of flavor, spice, and everything nice protein! It's so easy! Add a few bags of your favorite frozen veggies in a slow-cooker, toss in a cup of lentils or a couple cans of beans, season to taste, and let everything cook for several hours. Once cooked, just puree in a stand or immersion blender and store in fridge to use as a thick protein dressing on your salad.  This is functional flavor at its finest!

Homemade dressing that doubles as dip? #Win!!

4. Canned Tuna or Salmon - Look for the low or no salt added fish in water for the healthiest choice. Mix with dijon mustard, lemon juice, dill, and spices to add a protein zip to your bed of greens and veggies. This is wonderful mixed in or just placed on top, and oh so easy. When they're on sale, I'll use sardines by themselves for a healthy dose of omega-3's too.

Bonus points for having tuna stuffed in mushrooms on your salad!

5. Plain, Non-fat Greek Yogurt or Cottage Cheese - Add a cool and creamy tang to your salad with yogurt! Whether mixed with a little dijon, herbs, and spices, or straight from the container, yogurt is an often overlooked choice for salads.  My favorite yogurt mix is like a Tzatziki sauce without cucumbers; I add mustard, dill, garlic and onion powder, cayenne, and pepper to plain yogurt to create a quick and healthy salad sauce.

There are many more than 5 ways to up your protein on salads, but these are my tried and true options that are easy to prepare and healthy to eat.  If you've been having the same ol' salad every day/night, zest it up and try one or all of these next time.

Geez, it feels like it's been a long week! Anyone else feel this way?  Why can't it ever feel (or even better, actually be) like a long weekend? Such is life, I guess....bleh.

Q: Are you doing anything fun this weekend? For me, fun can just be keeping myself inside and just relaxing, but there is that new Batman movie....hmm. I will definitely cook some delicious food for lunch and snacking....any ideas on what it should be?

Have a great weekend!

Friday Foodie Favs: Picture Post

Ahhh, Friday; the symbolic day of crossing from the work week to the weekend!  Does it ever bother you that we get so excited about the last day of work for the week?  I know some people have other schedules, but for the most of us, Friday means the next two days are free.

But we'll probably spend part of Sunday stressing over the fact that the next day is Monday.  It's a vicious cycle I tell ya, vicious! Too bad this blog doesn't pay like my job. Oh well, one can dream can't they?

Enough of work talk.  Today should be a relaxing day to ease into an even more relaxing weekend.  But not too relaxing, there's still things to cook and exercise to...ummm...do?  So today I am just posting random pictures I've taken over the past few weeks and wanted to share with you.

Please stay to check these out and let me know what you think.  If you are interested in any of these pics, feel free to contact me for more info. I always enjoy food and health related talk!

Enjoy the pics and Happy Weekend!

Q:  Do you have a typical 5 day work week?  Do you enjoy your days or look forward to the end and count-down to the weekend?

Texas Shitake mushrooms at last week's SW Food Service Expo. Wish this was in my backyard!

Baby summer squash, figs, rambutans, kumquats, and a few other produce goodies I can't make out. Yum!

Simple scrambled eggs with fresh green onions and whole grain rye toast for Kelley. I like to make good food for my great wife!

Homemade toasted quinoa cereal with dry roasted cashews. Simplicity at it's finest!

My crazy attempt at a microwave chocolate protein mug cake.  It was good, but very misshaped.

No-bake Low-fat PB Protein Cookies

Just missing beets to complete this roasted mushroom, garlic, and Brussels sprouts medley.

Homemade salsa with a spicy peanut butter twist.  Makes the salsa extra creamy and delicious.  Sooo good on salad!

More Brussels braised with bay scallops and garlic.  Never gets old!

That's it for today.  Off to work, the store, and to work out to finish the week.  Then I'll chow on a tasty protein puree of frozen fruit and veggies with overnight oats.  Can't wait!

Friday Five: 5 Healthy and Affordable Ingredients for Fast Meals



 

Remember when you were a kid and meals just came to you? If your parents or caretaker were nice, they’d swap or completely remove foods per your request (or crying like I did). Now we’re older, and if we want to eat healthy, we have to rely on our own food prep skills to feed ourselves right.

 

Most of my childhood meals were not very healthy or cooked from scratch (its ok, Mom, I understand and still love you), but I do miss those easy days sometimes.

 

In an effort to prepare healthy, wholesome meals for Kelley and me, I have turned to the frozen and canned food aisles for help. I know, I know, most canned foods have a lot of sodium and other unnecessary ingredients, but if you search hard enough (I do with every trip to the store), you can find some healthy items.

 

Obviously, there are more than five things you can find that are healthy and easy to prepare, but “five” and “Friday” just work better together. “Friday Eleven” doesn’t sound right to me, and “Friday Fifty”, well, that would be a long post!

 

If you know you’ll be pressed for time soon (or always), pick up these products on your next grocery trip (I didn’t have my own pictures, so I grabbed some off the internet):

 

1. Frozen Vegetables – I buy enough to fill my freezer and by the time the week is through, it’s empty again. Look for “Fiesta” or “Italian” blends that include beans for extra protein and fiber. Look out for added sauces and other seasonings, these can turn healthy veggies into unhealthy veggies!

 

2. Canned Fish in Water – Tuna, salmon, kipper filets, sardines, etc. all provide quick access to healthy fats and protein. Beware of the kind in oils and other sauces; these add a lot of sodium and other unhealthy ingredients. Unless you don’t mind, check for the words “Skinless and Boneless” on the can or foil package, otherwise you’ll have some extra prep work! Drain, fill with water, and drain again to help remove some extra sodium before using.

 

3. Salsa – I go through jars of this stuff every week. Great as a salad dressing or quick flavor-enhancer when mixed into steamed veggies. Read ingredients!! I’ve seen sugar, corn syrup, gums, and other thickeners added to salsa…..then it goes back on the shelf.

 

4. Healthy Salad Dressing/Marinade – I’ve mentioned the Smoked Tomato dressing by Drew’s; this can turn any plain food into something bursting with flavor. Beware; low fat varieties may be high in sugar and vice versa. The shorter the ingredient list, the better….usually.

 

5. Goat Cheese – It seems random, but you don’t need much of this tangy, low fat cheese to really enhance the flavor of your food. The standard calories per ounce are around 70 to 80 when bought as a log; this is a calorie savings of 20 – 30 per ounce when compared to typical cheddar or other hard cheeses.



Kelley's favorite...



I prepared a healthy lunch with these ingredients by putting the fiesta blend in a large bowl and steaming in the microwave. Then I mixed a can of drained and rinsed boneless-skinless salmon in water, salsa, smoked tomato dressing, and a dollop of goat cheese into the hot veggies until well combined. You can add any herbs and spices you like, but I used cumin, cayenne, and cilantro….just eyeball it.



This is my only pic of the dish.  Note to self: Take more pics!!



It took about 10 minutes total after including the can opening, allowing hot things to cool (sorry, hands), mixing, and clean up. The result was a very tasty and healthy lunch for Kelley, our work friend, and me; not bad for serving 3 people in such a short time. Just double the recipe for leftovers or a big family to feed.

 

This weekend we’re watching our niece and showing her some of the cooking I do (per her Mom’s request).It will be fun to help teach a younger generation some healthy food tips; great practice for when we have our own!!. I’m trying to think of something fun, safe, and easy that she can help with.

 

Do you have any ideas on what activities to do with kids in the kitchen?

Turtle Food Friday

 We’re finally building a home for our turtle, Hector, this weekend! We had a nice outdoor setup at our old home, but then we moved into an apartment while having a new home built and he had to go in a large plastic storage box. It wasn’t so bad since he spent most of the time hibernating, but now he’s out and ready for a big outdoor space again.

Kelley and I are excited for this project since it will be something we can do together and give a great turtle a great home. This means time out of the kitchen for me this weekend, and less involving meals to prepare for next week’s work lunches.

He loves his bugs!

Frozen bags of mixed beans with veggies and canned tuna or salmon in water are perfect for times like these. All you do is steam the veggies in the microwave, season as much or as little as you like, and viola, easy peasy steamed bean and veggie lunch. Add any whole grain and you’ll have a complete protein meal to enjoy.


Other flavors/add-ins I like are creamy goat cheese stirred into the mix while still hot, spicy brown mustard, Drew’s Smoked Tomato dressing (a Kelley favorite), salsa, and generous portions of cayenne. Steamed veggies make great turtle food too, so I can feed another member of the family simultaneously!


Turtles eat a lot of the same food we do, but nothing processed and packaged, just like we shouldn’t. They eat almost any whole food item like fruits, veggies, beans, eggs, tuna, and more. Hector’s favorites are apple cores, grape tomatoes, June beetles, and fat worms. He usually gets the same things I prepare for myself (less the insects, that’s all his) and he’ll eat most of it pretty well. I find myself catching bugs and freezing them for when I can’t find anything fresh, but living food is his preference.

I'm sure Hector will love microwave eggs as much as I do.
These will be fast and easy to make for next week!

We also have two cats (Gus and Lou) and a dog (Abby), but I claim Hector more than the others since he doesn’t shed or throw-up hairballs everywhere. I’ve always been a fan of reptiles for this reason (although snakes do shed, it’s not often); plus, they just interest me.

Simple mix of mushrooms, green onions, and tomatoes will compliment
canned tuna and cayenne well!

When time in the kitchen is limited, the foods I usually bake or prepare for myself (to avoid packaged products as much as possible) become scarce. Luckily, I saved some of my creations from past weeks in the freezer for times like these. It will be another week of having less pureed treats like I mentioned at the beginning of this week, but it’s not very bad like I expected it to be.

Phew! I just checked and luckily I have some of these Chocolate Acorn Squash Brownies saved!! I made these with this black bean brownie recipe, but with squash instead of beans.

Another thing I stopped doing is dicing carrots and apples to use as a cereal with mixed nuts and Ezekiel Cereal. Just peeling alone takes a lot of time, but for now I will just get baby carrots and only slice apples to eat them as finger foods; no cup and spoon needed. Sounds silly, but you haven’t seen me with a cup and spoon in hand; anything (as long as it's still healthy) is fair game!


I hope to bring a successful turtle home building message to all readers on Monday. Make sure to check back for the update!

This Chobani Greek Yogurt will help to hold me over too....yum! Check back next week for my review of their plain, non-fat variety and Giveaway Contest to boot!

Q: Do you have any constructive plans for the weekend? What do you think of turtles and other reptiles? Do you have any of your own?