Thursday 02.05.15

Sparkle and Becky gettin' #swole

Lazy #Paleo

Forgot to do all your prepping and cooking for the week? Here are the short cuts Jacob and I use:

• Defrost some meat or purchase some fresh meat. Cook it up in your cast iron frying pan with an onion, salt, and pepper (be generous with your spices). While meat is cooking, steam up an entire bag of frozen veggies with olive oil and salt and pepper. Top veggies with meat and salsa. Done.
• Buy a rotisserie chicken from Hy-Vee. Put on top of salad. Or pair with steamed frozen veggies and mashed cauliflower. (To make mashed cauliflower, steam an entire bag of frozen cauliflower in the microwave. Dump in blender with olive oil, almond or coconut milk, garlic powder, salt, and pepper and blend generously.)
• Bake a sweet potato in the microwave. Top with olive oil and salsa. It's a nice snack.
• Put a package of chicken breasts in a crock pot. Dump a jar of Frank's Red Hot Sauce on top. Set it and forget it for 4 hours on high. Shred, then put on top of a generous helping of unadorned coleslaw.

In general, your plate should consist mostly of veggies with some sort of fat drizzled/slathered on top (olive oil, clarified butter, avocados) and then topped with a palm-sized portion of protein. Easy peasy, lemon squeazy.

Also, to spice up your beverages, it is BEYOND easy to make flavored water. Fill some mason jars with water. Add frozen berries. Or orange slices. Or cucumber slices and mint leaves. Or lemon slices. Or lime slices. Put it in the fridge for a few hours. Come back and drink and enjoy. Add some seltzer water and feel kinda sorta like you're having a Sprite.

EAT REAL FOOD.

WOD

"It's like the CrossFit Total"

1 RM of each:
- OHS
- Snatch
- Squat clean