Dark Chocolate Covered Coffee Beans

So simple you don't need to buy, just make yourself!

-melt dark chocolate on double boiler or in microwave in 15sec intervals.

-drop small handful of beans into chocolate.

-stir so to get them completely covered.

-one by one pull out and put on parchment paper.

-keep adding beans until you're out of chocolate.

You can make as little or much as you want. 

Add to cereal or yogurt or granola or granola bars or ice cream or just eat plain!

I used cavemancoffeeco.com beans because they are roasted and have a very unique (non bitter) flavor.

Want some?!

Go to their website and use my discount code: PeaceLoveFit at checkout!

Creamy Dark Chocolate Nut Butter

This flavor combo is heavenly!

Unsweetened coconut flakes

Pecans

Almonds

70% dark chocolate 

Richness!

You can't really taste coconut so don't fret if you don't like it BUT it makes the flavor of choc 'boom' stand out!

And you know what I love...to not waste the blender with leftover nut butter

Protein shake!...in an almost empty PB

Chocolate protein, banana, almond milk, ice, xantham gum

Roasted Veggie Egg White Panini

Leaving for my trip tomorrow so fridge has to be cleared out!

Ezekiel bread

Roasted cabbage

Roasted brussel sprouts

Roasted bell peppers

Roasted jalepenos

Avocado 

Tomatoes

Egg whites

So amazingly yummy!

So many flavors!

Tuna Patties (paleo friendly)

1 can tuna

Diced bell pepper

Diced Jalepeno 

Spices (pepper, red pepper, onion flakes)

Minced garlic

Cilantro

1 egg (beaten)

1 egg white 

1 tbsp coconut flour

.mix well. 

.Form into 2 or 4 patties.

.Grill on skillet.

.eat by itself topped with the works like avocado.

Or

.eat as a tuna sandwich.

'Eat Big' PB & J

High protein bread

Natural organic chunky PB

Chia seed jelly

Egg whites

Boom. Done. So yummy!

Baked Sweet Potato Fries

No greasy fries here! Just crunchy on the outside, soft on the inside, simple, quick, healthy, sweet potato fries!

-Preheat oven to 450.

-Slice your sweet potato long ways into about 1/2 inch thick "steaks", then it those steaks into fries long ways.

-place on lined sheet, spray with coconut oil or olive or whatever you use, and toss. Sprinkle any seasoning you want whether sea salt, herbs, or cinnamon.

-space them out evenly.

-Bake about 7 mins, then flip. Bake another 7, then rotate. Broil them on high to crisp them up. 

-done!

Eat plain or dip into hummus or guac or nut butter or etc...

Triple Threat Banana Muffins

I'm still sick but I need to get some good fuelage in my system. Been advised to use the BRAT diet since I have the stomach flu and bananas is on that!

I called these 'triple threat' because it has 3 different types of flours to make these which creates an amazing balance of crunchy on too an uber moist on the inside.

Triple Threat Banana Muffins:

2/3c almond flour

1/3c coconut flour

1/2c oats

1/2 tsp baking soda

1/4tsp baking powder 

1 tsp cinnamon

2 pinches ground cloves

3 packets stevia

3 mashed bananas

1 egg

1 chia egg (1 tbsp ground chia seeds + 3 tbsp water-allow to set for few mins)

1 tsp vanilla

1tbsp honey or pure maple syrup

1/4 c almond butter 

1/3c almond milk

1. Preheat oven 350

2. Mix the dry ingredients (first 8)

3. Mix wet ingredients in a separate bowl (remaining 7).

4. Add the banana mix to the flour mix. Should be a thick batter. 

5. Adding in nuts or choc chip is optional at this point, So stir in now if you want. I did not however since I added almond butter already.

6. Drop into lined or sprayed muffin tins. I made 12 mini muffins.

7. Bake for about 25mins.

8. Allow to cool out of pan. 

I ate one right away-I stuck it in the freezer while I took the others out of the pan.

Because who can really wait for them to cool?

Sweet Potato Chips

 Haven't been feeling well (stomach flu) and I only can eat bland stuff. 

I was craving chips but I don't eat just any ol bag of chips so I saw my bag of sweet pots and decided to make some

-preheat oven 400

-slice sweet potato

-spray sheet with coconut or olive oil 

-spread them out and spray again on top. 

-You could add seasoning...

I added cinnamon to my second batch

-Bake 22-25mins. Flipping at about the 15min mark.

You will want to check every now and then because not every slice will be the same if you use a knife so some cook/brown faster than the others.

If I saw some browning I just took it off and kept cooking the others.

You can leave them soft or keep cooking and make them crunchy

At this point these pictures here show still soft ones.

Quest Bar Restock-age!

Oh yes I get exited for these!

I wanted to order some before I left for my trio because duh of course id take some...well 17 to be exact. One for everyday.

I chose the variety pack which has 12 different flavors in it, as well as my two favs: cookie dough and cookies & cream!

Right away I ripped one open

Broiled a cookie dough 

On high for a few minutes, then flipped for another few minutes.

Um yes! So scrumptious!

Get your bars from my site:::

http://bit.ly/quest4crossfit

14.3

Done and done!

A couple tips:

-keep your form on deadlifts and break them up as soo as you feel your back start to give.

-use a belt if needed (I used one-safety first!)

-get gloves if your hands tend to rip or slip

-set up your plates in order of what will be changed/added

- remember when time is running out you always have one more rep in you

-it's not a sprint but not a marathon so rest when needed but it should only be about a 2-3sec rest

-test out your BJ prior: see how fast and how you feel with jumping up/down then test how fast and how you feel with stepping up/down.

You may see that jumping takes a lot of you. Stepping is allowed! And it'll save your energy and may speed you up.

-pop those hips at the top

-I jump up on the box with the box corner pointing at me. This makes for a bit shorter and easy distance for your feet to come up to the box. (A tip I learned at my first box). 

Test it out: see how it feels jumping up normally with the flat edge facing you then turn the box or step to the corner where the corner is pointing at you. 

Crunchy Nutty Chocolate Granola

Lengthy title to this but it pretty much needs it! Lots of nuts! Chocolatedy flavor! Uber crunchy!

Crunchy Nutty Chocolate Granola:

2 c oats

1/2 c coconut flakes

2/3 c chopped nuts (I used almonds)

2/3 c chopped nuts (another type-I used pecans)

1/4 c dark chocolate cacao powder (or dark cocoa powder)

1 scoop chocolate protein 

2 tbsp melted coconut oil 

1/4c VitaFiber Syrup (click link to right where it says VitaFiber in green)

1 tbsp 100% maple syrup

1. Mix the oats, nuts, powders, coconut in one bowl. 

2. In another bowl, mix the oil, and syrups together. Heat for about 10 secs.

3. Pour oil mix over oat mix. Combine really well until it's all coated.

4. Bake 320 for 13mins. Take out and flip granola. Cook another 13mins.

5. Allow to cool to crunch up some more.

You could sub seeds (pumpkin, sunflower etc.) for one of the types of nuts if you wanted to.

Store in container or baggy. 

14.2 Crossfit Open

Well I completed 14.2 Froday mornin and man glad it's over cause I not doing a redo that's for sure!

I made it to the 16s rounds, the 2nd round of C2B pullups (only 2 though).y score was 19something haha i don't remember!

Some were shocke I got that score and pushed myself that hard. The wt (65) is not that heavy (though it definitely soon begins to feel like 100lbs, 110, 120..haha and C2B, well I have the butterfly motion down pretty well so I just flew my body up there. 

I had a game plan before starting:

-Do ALL the overhead squats UNBROKEN! 

-Do the first RDS of 10 C2B both unbroken.

-After the 10s RDS, Do at least 7 C2B before getting off the bar on te remaining RDS (12s, 14s, 16s etc.).

-Complete the OHS speedy; pop those hips at the stand and get back down.

I didn't have any expectations or a goal of making a certain score or making it to a certain round. I just go in knowing I will give it all I have. I told myself no matter how bad it hurt or how much pain I was in during the OHS, I would not drop the bar! Completing them unbroken is a must to go quickly.

My forearms were on fire and my grip was barely hanging on. On the 16th rd, the C2B was being done in complete pain but I still did 7 to begin with then had to break them into 3 then 2 at a time.

It Is a must to tape up your hands! I made makeshift NaturalGrips with tape and they held together, enough. Sure they were all torn up and ripped and falling off by the 16th but I wasn't worried about bloody hands ory hands ripping. Why do you want your focus to be on your hands and not on the WOD? Wrap them up, wrap them all up if your worried.

Remember, you feel the pain to prove you are alive and guess what you can endure it a little more. 

Give it your all because pain is temporary and te satisfaction you'll feel after is amazing!

GOOD LUCK!

Chocolate Chunk Protein Banana Bread

Chocolate Chunk Protein Banana Bread:::

1/2c coconut flour

3 scoops WfitNutrition Vanilla Coconut protein

1 tsp cinnamon

1 tsp baking soda

1 tsp baking powder

3 mashed bananas

1 egg

3 egg whites 

1 tsp vanilla

1/4c coconut milk (or almond)

Add-in: 2 tbsp EnjoyLife Dairy Free dark chocolate chips (I chopped mine)

1. Mix dry ingredients together (minus the choc).

2. Mix wet ingredients in another.

3. Add the banana mix to coconut flour mix.

4. Once combined, stir in chocolate chips.

5. Bake 375 for 20-25 mins. The top will brown so cover with aluminum foil and cook another 10-15 mins. 

Allow to cool