Weekly Meal-Prep Pictures

I’ve already written a post breaking down my weekly meals by ingredient and macro, this is more of a visual aid.  Plus, pictures are pretty.

Our kitchen pre-meal prep:

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Eat ALL the colors or the rainbow!

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Glass containers for the win!

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Spice galor

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Messy, but ready to be filled-up.

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Eating whole foods means an empty pantry.

AAAAND LETS BEGIN!

With our meal prep, we start by steaming our veggies.  It takes the most time, but is definitely the easiest.  So we collect the broccoli and green beans and start cooking them in a forgotten corner of the kitchen.

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We get two jumbo bags from HEB.

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One jumbo bag is more than enough.

Next, I start chopping up the bell-peppers. And I just keep chopping….forever.  When you and the S.O. (significant other) eat ~15 bell peppers a week, you eventually pull-up a chair and put on a show.

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Just me, the bell-peppers, and Two Broke Girls

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And then starts the dividing.  I don’t like green, so Cody gets ALL of those.

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Ohhhh Pretty!!

While I am chopping my life away, Cody starts the easy(HA!) job: cutting through 4-inch thick sweet potatoes to make my hash.

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About 1.5lb of sweet potato is enough for me.

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1/2 of an onion.  Onions are my kryptonite!!

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Tossed into a skillet with 1tbs of pink himalayan sea salt, pepper to taste, and LOTS of garlic.

The next job is probably the LEAST labor-intensive…so naturally it’s mine.  I start to measure out my fats and prepare the morning guac.

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1tbs of peanut butter x6, 15g of almonds x6, 15g of pistachios x6

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Two beautiful avocados and HEB’s pico mix in mild.

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The best, easiest guac ever!

And onto the meats…

For loving to eat as much as I do, you’d think I could cook better.  Sadly enough, I have no sense of ‘done’.  Therefore I lost my rights to cook the meat after one too many raw chicken episodes.  Cody handles it now.

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Grass-fed beef, salt, pepper, and garlic powder.

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That smell!!

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2oz portioned out

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3oz of finished hash

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125g of steamed green beans to top it off.

Finally, the chicken for dinner!

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Two chicken breast cut into half for quicker cooking times.

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Seasoned with paprika. ❤ me some spice.

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Finito!

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2oz of chicken

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175g of broccoli!

AND FINISHED!

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An organized fridge is a happy fridge.

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Cody’s snack and meats for weeks.

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So empty!!

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A little crock-pot action.

THANK GOD IT’S DONE!! I need a nap!

Sunday Zen 11/27

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The food industry does NOT read the blogs which ask for more organic, farm-to-table veggies.  They do NOT care about our pleas for affordable, humanely-raised meat. They do NOT care about our protests and letters.  They care about where we put our money.  Money talks, louder than anything.  So use your money to show your beliefs and priorities.  If you aren’t using your monthly for your health now, you will be using it in a few years to pay for health care.  Eating whole, organic foods is not expensive, sickness is expensive.

My meat shopping from today at the farmer’s market: shoulder pork roast, bacon, pork dried sausage, and jumbo eggs.  Also in the freezer we have ground beef that needs to be thawed and chicken breast.  All farm-raised and organic.


Weekly Workout 11/20 – 11/26

SUNDAY

One of our members is headed off to the Navy so we had a WOD honoring her and then a little bar-b-que and game day.  There was corn-hole, spike ball, and huge Jenga (which I am AWFUL at, I can’t take that kind of stress in my life).  The work-out killed me!  Texas experienced a cold front, 60 degrees ya’ll, so my run was just tears, snot, and an achy chest.  Please bring back the 80 degree weather.

WOD – 3 rounds: 30 hang squat snatch, 30 handstand push-ups, 800m run.  My time was around 36 minutes.  I’m not for sure because I was collapsed on the ground trying to breathe.  Priorities people.

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MONDAY

My calves and achilles were so tired from Sunday’s WOD that I decided to rest, especially once I saw the WOD included burped box-jumps, double-unders, and hang snatches. PASS


TUESDAY

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Weightlifting: 5 sets of 3 clean high-pulls, 1 full clean, and two jerks.  Worked up to 125#

*Now I love me some weightlifting complexes, but high-pulls are not my jam.

WOD: 7 rounds for time: 4 touch-and-go power cleans with a push jerk at 105, 200m run, 6 pull-ups, 4 chest-to-bar, 2 bar muscle-ups.  I finished my 5th round at 125# at the 20min time cap.

* This WOD was meant to be building on the weightlifting, so I dropped weight to 85# and then added 10# each round.  Since I can’t do bar muscle-ups, the scale was 8 pull-ups and 6 chest-to-bar.  I don’t know if I’m still fatigued from Sunday, but this one really exhausted me after the cleans.  And I re-ripped Friday’s rip. 😦


WEDNESDAY

Paying our respects to Detective Benjamin Marconi who sacrificed his life in the line of duty, we joined gyms around the state doing a WOD dedicated to him.  This one was quick, painful, and humbling.

In Teams Of 2 Perform:

2382 Meter Row

-Then Alternating Rounds Of-

20 Rounds Of

11 Toes To Bar

20 Air Squats

16 KB Swings 53/35

For Time

2382-Badge Number

20-Years Of Service

11.20.16- End of Duty

We didn’t really keep time, it wasn’t a race, it was a tribute.


THURSDAY

Thanksgiving, the most gluttonous day of the year which I planned to FULLY celebrate.  Cody and I started today off with a little WOD to pump the heart rate and get the day going.

Buy in: 800 meter run

10minutes EMOM

Evens: 15 dumbbell thrusters 30/20#

Odds: 50 double-unders

Buy-out: 50 burpees.

*This little doozy burned the shoulders pretty badly, but did exactly what we wanted it to.  Kick our ass while not taking up a lot of time.  After the workout we took my brother’s dog on a nice little walk.

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Nothing to do with working-out, every thing to do with my week.  This little chunk is Jaxon, my nephew.


FRIDAY

Our box only had a 9am class and I worked so I couldn’t make it.  REST DAY!!


SATURDAY

Teams of 4, 20min AMRAP:

20 calorie AirDyne between #1&#2, #3&#4 are holding a plank

100 dumbbell thrusters (35/15#)

75 Box-jumps (24/20)

20 calorie AirDyne between #3&#4, #1&#2 are holding a plank

100 dumbbell push press (35/15#)

75 Bent-over rows (135/95#)

At the end, we did some shut sprints with odd-objects.  Love this little addition.

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Live Sore!

Jess


Bakery-Style Paleo Cookies

WARNING: THIS COOKIES ARE HUGE AND DELICIOUS!! EATING MORE THAN ONE IN 5MIN MAY END IN SUGAR COMA.

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Cody and I first discovered this recipe after trying out a few others and not loving the consistency or the taste.  It was either too mushy, way too much peanut butter, or just taste wrong.  This recipe is AMAZINGGGGGG!

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I was a little thrown off by the large amount of coconut and coconut sugar, but it doesn’t come through in the finished product at all.

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This recipe is gluten-free, dairy-free, grain-free, but sadly not nut-free or egg-free, so maybe ask around before you hand them out…if you do hand them out and not hoard them like Cody and I.

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As you can see, I do not own a mixer due to a small kitchen and not a lot of counter space, so I just mix it all by hand and it works just as well.

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I also like the fact that it is measured out separately at first, dry with dry and wet with wet, and then you stir it in slowly.  I feel as if it is easier to blend like this.

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The hardest part about this recipe? Resisting the urge to eat as I make it.  SO good!

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We have taken to dipping the cookies in the almond milk from the recipe I posted last week.

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The coconut oil can start melting during the mixing process so after I pour in the chips, it goes into the refrigerator for 30 minutes to make the consistency like your traditional cookie dough.

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LOVE  this brand of chips.  I feel like quality chocolate that is dairy-free is pretty hard to find.  But this one is always there waiting for me at HEB with a coupon attached.  Stars aligned…I know.

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I don’t know what melts faster: that chocolate or my heart.  Too corny?  I just have really strong feelings about these.  I like them…like ‘like them’ like them. Like more than just a friend.

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Look at them babies…and I’m talking about my bicep. 😉

 

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This giddy little girl is probably the only person who is more into these cookies than I am.  I get asked every weekend before meal-prep “Soooooo are you making my cookies this Sunday?”  Why yes, Princess, I am.

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Cody’s joke about this picture: “Those cookies be on fleek and I can’t wait to dab into those chips.”  -.- Please stop.

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His face is not entertained with me eating his cookie.  Well sorry Charlie, I can eat 1 out of the 8, you’ll live.

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I mean…seriously?


Bakery-style Paleo Cookies

Prep Time: 15-45 minutes
Cook Time: 15 minutes
Ready in: 30 minutes – 1 hour
Yield: 8 huge bakery-style cookies

Ingredients

  • 1 cup (100 grams) blanched almond flour
  • 1/4 cup (32 grams) coconut flour
  • 1 teaspoon baking soda
  • 1/4 teaspoon sea-salt
  • 6 tablespoons (84 grams) coconut oil or unsalted butter, room temperature (if your coconut oil is a little melty, put it in the fridge for about 10-20 minutes or until firmer, like softened butter. If you use slightly melted coconut oil, the dough will be greasy and the chocolate chips will be hard to incorporate.)
  • 3/4 cup (150 grams) coconut sugar
  • 6 tablespoons (98 grams) natural almond butter
  • 1 1/2 teaspoons vanilla extract
  • 1 large egg, room temperature
  • 1 1/4 cups (213 grams) semi-sweet chocolate chips, divided (make sure to use paleo- friendly chocolate chips, if desired)

Directions

  1. In a medium mixing bowl, stir together the dried ingredients: almond flour, coconut flour, baking soda and salt. Set aside.
  2. In a large mixing bowl with an electric hand mixer, using a stand mixer, or your hand, beat together the fat and sugar at medium speed until well combined, about 1 minute. If you use coconut oil, it may not come together easily. If that’s the case, use your hands to combine it and then beat another 20 seconds.
  3. Beat in the almond butter and vanilla extract on medium speed and mix until combined.
  4. Beat in the egg on low and mix until well incorporated. Stir in the flour mixture until well combined. Then stir in 1 cup (170 grams) chocolate chips. If you used coconut sugar, place the bowl in the refrigerator for about 1 hour or until the dough is firm.

  5. Preheat the oven to 350 °F (175 °C) and line a baking sheet with a piece of parchment paper.
  6. Roll the dough into 8 (75-gram) balls and place the remaining 1/4 cup (43 grams) of chocolate chips on the top and on the sides of the dough balls. You can also roll them into smaller balls but then you need to adjust the baking time. Place 4″ apart on the prepared baking sheet. Press the cookies down lightly with the palm of your hand.
  7. Bake for 11-14 minutes (if using coconut sugar) or until the surface of the center of the cookies no longer appears wet. They’ll be very soft but will continue to cook as they sit on the cookie sheet.
  8. Let cool completely on the baking sheet. Store in an airtight container for up to 3 days.

ENJOY


Restaurant Review -The River House

So last Saturday New Braunfels had their annual tree-lighting and welcomed Santa to town.  Being fresh to town, Cody and I just had to go and take part in this tradition.img_0018_fotor

Tis the season!  And it was even a little chilly! So excited!

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I’m wearing a knit jacket and a scarf, lady to the left has tied her jacket around her waist.  Am I dramatic or is she thick-skinned?  I’m definitely dramatic and desperate for the season.

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We found this adorable little orchestra.  How cozy to just be with your loved ones and listen to live themed music.

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So CUTE!

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Next we headed to The River House Tea Room.  We’ve been here once before and have always found it to be amazing.  They are completely locally sourced and their menu is seasonal.

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We each ordered our own pot.  Mine was an apple cider flavor and Cody’s was a berry ginseng.

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Appetizers: lump crab-cakes and a little seasonal salad. So good and very fresh.  Nothing ruins a salad quiet like wilted lettuce.

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Pumpkin soup.  ❤ this!  So flavorful and cozy.

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Dinner: grilled free-range chicken, brussels sprouts, butternut squash hash, and lemon butter.  Omg, to die for.

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And cue the food coma! Goodnight ya’ll.


Weekly Meal Prep – Written

**Due to length, this is my written weekly meal plan, pictures will be a separate post**
Let’s review my daily Mon-Fri schedule, shall we?  
  • 4:45a Wake up
  • 5:15a – 6:15a Crossfit
  • 6:30a – 7:45a Shower, get dressed, make breakfast, pack my meals
  • 7:45a – 8:45a Drive to Austin for work
  • 8:45a – 9:30a Read for school
  • 9:30a – 6:30ish  Work
  • 6:30p – 7:30p Drive home
  • 7:30p – 9:30p RomWod, read for school, breathe.

When in this schedule would I have time for cooking?  And I know I am not alone in asking this question.  Because of my time constraints, meal prepping on the weekend has become a sacred act, not to be eff’d with.  For the past 4 months, I have ate the same thing Monday thru Friday, breakfast thru dinner.  I’m a creature of habit, what can I say?  I find that removing the choices also removes stress.  I don’t have to think about what I’m going to eat for breakfast while I’m also trying to count double-unders.  The following is my daily routine:

Pre-Workout (4:45a)

  • 8oz of HEB’s Strawberry Limeade
  • 1 1/3 scoop of Orgain Protein in Vanilla Bean

Macros: 32g of carbs, 2.3g of fat, 14g of protein

Breakfast: (7:20a)

  • 1 egg
  • 3/4cup egg whites
  • 35oz of zucchini
  • 35oz of squash
  • 35oz of mushroom
  • 2tbs of guacamole
  • 1 orange
  • 1 banana

Macros: 57.1g of carbs, 12.1g of fat, 27.4g of protein

Mid-Morning Snack (8:20a)

  • 150g of bell peppers (mixed colors)
  • 2oz of deli turkey
  • 1 medium apple
  • 1tbs of organic peanut butter

Macros: 36.5g of carbs, 9g of fat, and 14.6g of protein

Lunch (2:00p)

  • 2oz of grass-fed ground beef
  • 1cup of green beans
  • 3oz of sweet potato hash
  • 15g of pistachios

Macros: 27.4g of carbs, 9.7g of fat, 16.8g of protein

Dinner (6:30p)

  • 2oz of grilled chicken
  • 175g of broccoli
  • 15g of almonds

Macros: 15.9g of carbs, 10.2g of fat, 20.4g of protein

Night Shake

  • 1 1/3c of Orgain Protein – Sweet Vanilla Bean
  • 1tbs of peanut butter

Macros: 14g of carbs, 10.3g of fat, 1.5g of protein

GRAND TOTAL OF MACROS: 182g of carbs, 53g of fats, 110g of protein


Sunday Zen

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I think this is something to really keep in mind going into Thanksgiving week, the most foodie of all holidays!  What are your goals? Where do you want to be in the next month? by summer?  in a year?  I know that Thanksgiving is about tradition and family, so MAKE IT ABOUT FAMILY!  Don’t make it about the bread and pie and the food coma to follow.  You can enjoy this holiday without setting back your goals.  I know myself pretty well, and if I let myself loose 100% for Thanksgiving Day, the binge will probably bleed into the next couple of weeks.  Do what is best for your body, your goals, and your mental state rather than what your family expects of you.  It’s ok to turn down the stuffing if this is your first gluten-free holiday (my personal struggle), it’s ok to enjoy fruit as a dessert rather than a huge slice of pumpkin pie, and guess what, it’s also ok to sample EVERYTHING and then refocus on your goals on the 25th.  Your body, your life, your choice.

 


Weekly Workouts: 11/14-11/20

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The 5:15a crew is INSANE! Waking up early can sure make people delirious!


Monday- Rest Day. Not only did I need the recovery, but our apartment needed some TLC….BADLY!


Tuesday:

  • Weightlifting – Every :50s do 2 C&J* @75% of your max clean and jerk. I always add about 10# to my max for percent work so I did these at 125#.
    • Hips felt wonky, power felt off, but focused on form and got it done.
  • WOD – For time: 21 thrusters @ 65#, 21 pull-ups, 15 thrusters @ 75#, 15 chest-to-bar, 9 thrusters @ 85#, 9 bar muscle-ups. I RX’d the weight, but scaled the movements to ring-rows, kipping pull-ups, and box-assisted chest-to-bar with a controlled decent.
    • Whoever invented thrusters should be publicly flogged…in multiples of 3

Wednesday

  • Weightlifting: 5 attempts to find your max hang power snatch.  Took a little bit more than five attempts, failed at 115# so my number is 105#.  THEN take 75% of 105# and do max effort hang power snatches: I did 7. Definitely not failure, but was racking myself WAY too hard with the bar.  That my friends is called a hitch. Booooooo!
    • Baby hands were CRYING!!
  • WOD – For time: 21,15,9 of Deadlifts @ 155#, box step-ups, and handstand push-ups. I have only done one or two handstand push-ups on the wall before and it was not in a wod.  So I decided to be brave and give it a go, if I couldn’t get it, I already had my box out to scale.  ****45 wall handstand push-ups later**** “uh, ok? I guess I did that” Time: 9:09. 🙂
    • Upgrading to RX one movement at a time.  Growth my friends.

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Thursday

  • Weightlifting:  15 minutes to find our one rep max snatch.  These time-capped maxes are always difficult for me due to needing a while to warm-up.  115# was a miss and then a make and then a miss and then a make.  Meh, lets try 120#.  MAKEEEEE! And better than 115#. I guess I’m just too strong for 115# 😉  And I decided to end on a high-note and call it.
  • WOD – Time cap 25 minutes.  1 round of Cindy, Run 400m, Rest 2:00m, 2 rounds of Cindy, Run 400m, Rest 2:00m, 3 rounds of Cindy, Run 400m, Rest 2:00m, 4 rounds of Cindy, Run 400m, Rest 2:00m, 5 rounds of Cindy, Run 400m.  What. A. Killer. I finished my run after the 4th round at exactly 25 minutes.
    • I don’t know what to whine about! My hands from the pull-ups, my chest from the push-ups, or my lungs from running in the cold.  Guess I’ll do it all.

Friday

  • Weightlifting: 15 minutes to find our one rep max clean and jerk.  I ended at 150#.  This was a match for my jerk, however not my clean.  Next time we do this, I might just go for a clean max.  I do feel pretty proud of my match. Whoot!! Whoot!!
  • WOD – AMRAP: 25 pull-ups, 50 calorie row, 100 over-head squat at 35#, 50 box-jumps at 20″, 25 pull-ups.  I was really cruising on this one…until the 4th rep on my second row of pull-ups and then tragedy struck.  I RIPPED!! I just down-graded to ring-rows for the last 30 seconds of the workout.  I really enjoyed this work-out.

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Saturday

I worked today from 7a – 1p, so today was a rest-day again!  I am so exhausted from the week, can’t wait to cuddle and be a bum.

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Goodnight!

Jess

 


Simple Almond Milk

Dairy-free is the way to be!! Let’s just start by saying that.

Being lactose intolerant, milk is my biggest frenemy.  Don’t get me wrong, I love milk and cookies, grilled cheese, and ice cream as much as any other 20-something year old girl.  However, after many relationship issues between Cody and I, I had to give it up if you smell my drift.  Sorry, TMI.  Anyway, Cody doesn’t indulge in the liquid white devil either.  It inhibits his workout and makes him break-out on his back and we can NOT have that.

We used to buy the Silk Vanilla Almond Milk by the carton.  We discussed making our own but it was way too daunting.  Don’t you need like a distillery and a license? Do they have to be pregnant?  A magic spell? I don’t know. We didn’t ask. It was beyond us. We are mere mortals.

One day feeling brave, I googled.  And the results shocked me, not only can I make almond milk and keep my first born, but it is SUPER easy. So easy that even I can do it.  All I needed was a blender, an old tank top, and a little muscle.  So after hitting the gym and doing some curls, I gave it a shot.

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After soaking two cups of raw almonds overnight, rinse them in the sink then pour them into your blender.  I don’t measure the water, I just fill it to the top.

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Once well-blended, pour it into a sprout bag, cheese cloth, or thin towel.  Our first time, we went to the store and paid 12$ for a pack of four cloths that fell apart after one use. After that I decided to cut up an old tank top and give it a go.  Worked perfect and after I’m done, I just rinse it out, wash it, and reuse.

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Start spinning the bottom part so it constricts the almonds and strains the milk out.  This is where the muscle comes in: spin super tight and just compress different areas until it seems completely dry.

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I have to make two batches to get us through the week.

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Because we like the vanilla flavoring, we add in one tablespoon of vanilla extract.  We have added dates in, but don’t see much of a difference since we don’t drink it raw, so we just leave that bit out.

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Next, pour it into a container with an air-tight lid and refrigerate.

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This mixture will stay good for about 3-4 days.  Anything longer than that and it turns real thick and realllllll gross.  We’ve found that out the hard way!

Anyway, I hope you feel emboldened to give it a shot.  This could make an pretty cool project for a patient parent with a good container of clorox wipes.

 

CHEERS!

Jess

 


Introductions First

Hello!  My name is Jess and this is my first attempt at blogging.  What spurred this you might ask?  2016 has been a year of changes and realizing thing.

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I ended a long-term relationship, fell in love with a new guy, moved from Houston to New Braunfels (with said new guy), got a nephew, started a new job at a specialty animal hospital, joined a new CrossFit gym, enrolled in the Nutritional Therapy Practitioner Program, and started knitting (sorry what!?).

With all of these new steps, one thing has remained the same and led my decisions, I follow my gut, always!  The thing about my guy is…it’s lazy AF.  So while it is precise in its feelings, it certainly doesn’t want to do a lot to go down that path.  Sorry I’m a millennial?

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Aaaaaaanyways, the reason for this blog is to chronicle, purge, and share my travels of being a 20-something year old trying to completely change her career from a veterinary technician to a nutritional therapy practitioner and all around healthy guru.  I’ll be sharing some of my recipes, workouts, what I’m learning in school, and rambling.  Please feel free to ramble with me!

Thanks,
Jess

 

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