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.