Category Archives: healthy eating

Crossfit and CSAs

This weekend we got our first spring CSA (or Community-Supported Agriculture) through Maryland Table.  Since it’s the first week of available produce, it was a fairly small share and the manager gave us some eggs to make up for the small quantity.  As we get closer to summer, the shares should have more variety and quantity because more crops will have become ripe and in season.

I love this way of supporting small, local farmers and especially because it forces me to try produce that I normally wouldn’t pick up at the super market!  Do any of you guys subscribe to a CSA or use farmer’s markets??  I especially miss the Charlotte Tailgate Farmer’s Market, but Annapolis has been increasing their local produce availability lately!

Here’s a little peek at some of the fabulous things we got!

carrots! yum...half eaten 🙂

Watermelon radishes!Slicing the Watermelon radish

Purple, orange carrots and Jerusalem artichokes (aka Sunchokes)

Everything was SO delicious, and I ended up roasting the carrots and Jerusalem artichokes with some chickpeas and rosemary and put them over the Mixed Baby Greens we received in the share as well!  Topped with some TJ’s Parmesean Ranch Dressing…mmm!

Roasted Veggies and Chickpeas

Complete Salad!


Crossfit was a killer!  Here was yesterday’s workout:


  • 800m Row on Rowing Machine
  • 3 rounds of: 21 Situps, 21 pushups
Skill workout:
  • 200m Sprint Run x 3
Main Set:

AMRAP 20 min. (As Many Rounds As Possible in 20 mins.!)
  • 2 Muscle Ups (see video) or Tricep Dips (or assisted progression)….I did tricep dips on parallel bars. Don’t quite have the muscle ups yet!
  • 4 Handstand Pushups (or progression)…I did 30″ decline pushups
  • 8 Kettle Bell swings
Cooldown – Foam Rolling and Stretching (or lay on the floor in pain like Ash and I did :)…then foamroll and stretch)
Here’s the video of how to properly perform a “Muscle Up”:
This workout was craziness!!  If you’re wondering what the progression thing is all about, here’s the deal.  Crossfit sets workouts for the day and writes them “as prescribed”.  This is the hardest version of the workout you can do.  From there, you take each exercise and “scale it down” to your ability.  For instance, if you can’t do a full pullup yet, you can add a resistance band and do an assisted pullup.  If you can’t do a handstand pushup yet, you can do an assisted handstand pushup with bands, a “pike” pushup with your feet on a box, or a decline pushup, or a regular pushup….each of these is progressively easier.  That way, you can do the workout, but it is modified to your abilities and you can work up to what is “prescribed”.  This is a great way to  challenge yourself but still listen to your body and your abilities.
Happy Hump Day!
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Eat. Pray. Love…and eat some more

So I just finished the book “Eat Pray Love” in record time on my hour and half treks to work.  I feel like my time was so much more well spent reading listening to this book while I drove.  If you ever get the chance to read or listen to this book, it is phenomenal.  I haven’t seen the movie and I’ve heard it’s not as good as the book, but let me just tell you this book is life changing.  Instead of me doing a synopsis for you (read: book report), please just read it for your own sake.  It will be way better.  Don’t make me tell you twice! (love you, Mom)

So as I’m writing this, my lovely animal is crying and whining like a 2 year old child.  Does he need to go out?  Nope.  Is he hungry?  Nope.  Is he mad because I have my laptop on my lap instead of him?  Yes.  This, my friends, is why I very rarely have as many reflective posts as I would like, and why I have large quantities of dog hair on everything I own.  It’s also why I’m shopping for a new pair of my favorite Rainbow flip flops.  But he is so darn cute…


Don't judge him. He's having a bad ear-flop day. And a temper tantrum.


Anywho,  here was dinner a few nights ago:

  • Marinated Shrimp
  • Green peppers
  • Onions
  • Fresh Pineapple

Grilled on the barbie…I mean, George Forman.  I wish we could have a grill on the second floor of our building 😦  Still, the flavors turned out great and I’ll later post the marinade recipe if you guys want it.  A very simple, healthy dinner. 🙂

Lately, I have been eating like a Kindergartner.  Granted the only true meal I ever have sitting down is dinner because of my client schedule, but still.  I’ve been favoring peanut butter and banana sammys, apples, bananas, grilled cheese sammys, cereal in a baggie, etc.  But these kabobs are easy to un-kabob and put in a container on the go.  Who said fast food isn’t healthy?? Oh, right, I did.


Burrito Bowls and Restless Pups

Sorry for the lack of posts lately, I’ve had a very hectic workweek, which means early bedtimes and a rambunctious puppy.  The cure for a tireless pup? Take your dog to work day!  And lots of evening playtime.

Always playing!

That’s right, I took Finn to work with me on Wednesday since I knew I had dog-friendly clients and a relatively short client load.  I’m lucky to work from my boss’s house, although not so lucky it is located an hour and 20 minutes from my own home.  He has a fenced in yard and a old lab himself, so the two dogs played outside and were allowed inside for a little hello, as not to disturb the bulk of our session work 🙂  Overall, he was very well-behaved, yet curious of all the fitness equipment and new friends.  Finn napped for the whole way home! (which also allowed me to divert my attention to Eat Pray Love on CD…which I’m loving, by the way.)

I think everyone should have a friend like "Richard from Texas" 🙂

Onto the food!  Ashley always comes over on Tuesdays to run with me, eat dinner, and watch our favorite TV shows.  This Tuesday, I decided to recreate the high-calorie burrito bowls you might find at fast-dining establishments such as Chipotle.  While delicious, these fast food versions are high in calories, most of which are hidden in the toppings.  So, we’ve done a “re-do” on the Chipotle burrito bowl/salad bowl!

This is Adam's salad. Mine looked prettier, but I have this habit of scarfing it down before I think of taking the picture!

The ingredients are as follows, but you may wish to adjust the portions of each ingredient to tailor to your own caloric needs. 🙂

  • Mixed Baby Greens
  • Chopped Green peppers, red onions sauteed in freshly pressed garlic
  • Cilantro-Lime rice (snagged this from the Whole Foods salad bar…just about 1/4 cup in each salad)
  • Organic Black Beans, rinsed and drained
  • Little bit of corn, drained and rinsed
  • Shredded Monterey Jack Cheese
  • Pico de Gallo (I used Whole Foods pre-made)
  • Guacamole (Whole Foods pre-made…I would make my own but I’m really bad about buying avocados and not using them in time! so this is my solution)
  • Plain Greek Yogurt (Fage 0%)

So good you don’t even need dressing!! These were a big hit and with a few (not an entire bag of) tortilla chips on the side, you’ve got a very healthy meal!  If you’re a meat eater, you could also add some chicken or whatnot in there. Go crazy! 🙂

Happy Weekend!


Chocolate Peanut Butter Cup Shake

Happy Wednesday!! We’re halfway through the work week!

Ok this was a “must post” recipe that I’ve been making the past two days after workouts: Chocolate Peanut Butter Cup Protein Shake!  A great shake for a little protein boost or if you’re craving something sweet 🙂

sorry I'm not sorry I drank half of it before taking a picture...

PB Cup Protein Shake (makes 2 servings)


1 cup of Almond Milk (or milk/milk substitute of choice)

2 handfuls of ice

1 heaping scoop of chocolate protein powder (I used Genisoy Soy Protein – Chocolate)

2 Tbsp of Trader Joe’s Peanut Flour OR 1 Tbsp Chocolate Chip Cookie Dough Almond Butter OR 1 Tbsp peanut butter

Small handful of dark chocolate chips (just makes everything more delish!)

1/2 cup plain greek yogurt (I used 0% FAGE)

1 heaping Tbsp of Chia Seeds (optional)

Method: Put all ingredients in blender and pulse until ice is crushed.  Then blend at a higher setting until smooth.  Pour a glass for yourself and a friend and ENJOY!  Lots of protein and very delicious 🙂

Enjoy! Happy Hump Day!


Crossfit and Nut Butters

Hello!  This morning was another crazy day at Crofton Crossfit!  If you are just tuning in, here’s my first crossfit post.  It’s still kicking my behind and I’m loving every second 🙂  Here’s a snapshot of our workout today:

Warm up:

3 Rounds of: 30 double-unders, 10 pushups (release at floor), 5 Goblet squats


Main Set:

25 mins. finding our 5RM Back Squat and 3RM Bench Press

5 Rounds of 200m Row followed by 1 min. rest

Results: 5 RM BS = 95, 3RM BP = 75, Row=4:35

COOLDOWN Foamroll!

P.S. – If you’re not familiar with the awesomeness that is foamrolling, see Jen’s Tutorial…she did a great job!

In other news, last night I made homemade Chocolate Chip Cookie Dough Almond Butter! It. Is. Awesome.  This is straight from Ashley’s blog, so kudos to her! I cannot take credit for this beauty.  Ashley over at “Edible Perspective” is the queen of homemade nut butters and has a million different flavors on her blog recipe site to tantalize your tastebuds.  If you have never made your own nut butters before, I highly recommend it.  All you need is a food processor.  If you don’t have one, please buy one for your own sanity…I can’t live without mine!

Picture of Ashley's nut butter from

Making your own nut butters is so much more cost-effective and you can control the ingredients going into your nut butters.  A huge plus.  If the ingredients in JIF, Skippy, and Peter Pan haven’t scared you away yet, try some natural peanut butter or almond butter.  And I’m not talking “Skippy Naturals”.  Have you read that ingredient list?? Sheesh. Trader Joe’s has some great options!  For example, the ingredients should not stray too far from ‘peanuts, salt’.  And homemade is just that much more awesome because you can add things like coconut or chocolate chips! Mmmm…

Hope everyone has a great week!!

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McDonald’s Ruins Everything.

Hi All!  Have you heard that McDonald’s recently added oatmeal to their breakfast menu? My first thought? Oh! Finally a healthy option at Micky D’s that I can enjoy when everyone else is craving their hangover McMuffins! I thought wrong.

Here is a great article by journalist and food writer Mark Bittman on how you can leave it to McDonald’s to ruin everything remotely healthy.  Oatmeal is perhaps one of the cheapest, most simply prepared whole grain and has made itself accessible on just about every grocery store shelf in America.  Just. add. water. So how, you may ask, does McDonald’s version of this whole grain goodness contain more sugar than a Snickers bar and offer an ingredient list 21 items long?! Read here.  They apparently added more than water, making this seemingly healthy breakfast item just 10 calories less than an Egg McMuffin.  Gross.

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