Sunday, May 22, 2011

Keller's Kitchen! What's cooking this week?

Hot Off The Grill!!!

Today we grilled a whole bunch of meat for the week.  We can eat it as is, stir-fry it with veggies, or make it into soup (I do this more in the Winter).

The Menu!!!

Beef Fajita Meat, Steak, Chicken, Salmon, Zucchini and Tomatoes, Broccoli Slaw, Roasted Okra, Roasted Brussel Sprouts, and Boiled Eggs for Breakfast.


 

 







Something Sweet!

So I have lots of people telling me they are craving something sweet, sweet equals sugar so you have to be careful.  But I am leaving you some Paleo Sweet Treats (key word treat, be responsible!) 

Coconut Pumpkin Muffins

(From Mark Sisson's, The Primal Blueprint Cookbook)

INGREDIENTS
1/2 cup coconut flour
1 tsp ground cinnamon
1/2 tsp ground cloves
1/2 tsp baking soda
1/2 tsp of salt
1/2 cup of steamed organic pumpkin (pureed in food processor)
6 eggs, beaten
4 tablespoons of Coconut Oil (or unsalted butter)
1/2 cup organic maple syrup or raw honey
1 tsp vanilla extract

RECIPE

Makes approx 12 serves (depending on who licks the bowl)
Preheat oven to 400F
Grease muffin pans with Coconut Oil or use muffin liners if you prefer.
Sift coconut flour, baking soda, salt and spices into a small bowl.
Stir to blend well and set aside.
Add pumpkin puree to a clean large mixing bowl, and one by one crack eggs separately mixing well between each.
Add melted coconut oil (or butter), maple syrup (or honey) and Vanilla extract and mix thoroughly. (Particularly fast if using Coconut Oil as it will want to harden!)
Add coconut flour mixture and blend well with a whisk to get rid of lumps, being careful not to OVERDO it.
Spoon into greased pan or cup liners to about 2/3rds full and bake for 15-18 minutes.
Turn onto wire rack to cool.


Peach Crumble 
(From Crystal Nelson's Blog)
I also made this same recipe with apples, delicious!  And Berries, Yummy!

Ingredients:

Filling:
4 fresh peaches, peeled and sliced, or 3 cups frozen peach slices, thawed
Topping:
2 C blanched almond flour
½ tsp sea salt
1 tsp ground cinnamon
½ tsp ground nutmeg
¼ C grape seed oil
1 Tb vanilla extract

Directions:
Preheat oven to 350 degrees.
Place peaches in an 8 inch baking dish.
For the topping, combine the almond flour, salt, cinnamon, and nutmeg in a large bowl.  In a medium bowl, whisk together the grape seed oil and vanilla extract.  Stir the wet ingredients into the almond flour mixture until coarsely blended and crumbly.  Sprinkle the topping over the fruit.  Cover the dish with aluminum foil and bake for 30 minutes.
Remove the foil and bake an additional 20 minutes or until the topping is golden brown and juices are bubbling.  Let the crumble cool for 30 minutes, then serve warm.
Erin Gray, at the gym is also a great resources, she is an excellent cook and has made some delicious Paleo treats for school functions (know one even knew that they were eating a healthy treat!)  Happy Eating!! : )

Friday, May 20, 2011

WOD 5/18

Warm Up

PVC Work
 3 rounds:
10 Tuck Jumps
10 Wall Ball

PVC Lift Class

WOD

"Thirty Something"

30 Front Squats
30 Push Press
30 Bench Press (on floor)
30 Clean and Jerk
30 Power Snatch
30 DeadLift
30 Cluster (clean and thruster)

WOD 5/16

Warm Up

PVC Work
25 Floor Wipers (w/ bar)
25 Pull ups
25 Walking Lunges (w/ plate OH)
2 min. max burpees
squat clean class

WOD

Partner WOD (95,65)

15 min. AMRAP

50 DUs (100 singles)
Squat Clean

WOD 5/12

Murph (scaled)

800m Run
20 pull ups
40 push ups
80 air squats
800m Run

Tuesday, May 17, 2011

Not your Momma's Okra!!!


Okay, so I love fried okra (but of course don't eat it any more).  Tonight I thought I would try to create a healthy version of my one time favorite side, and guess what I did!  I am super pumped, so I thought I would share.  Here is how....

Cut your okra.   Sprinkle with sea salt, pepper, garlic powder, onion powder, and toss with olive oil.  Bake in the oven at 400 until the okra starts to dry out and begins to turn slightly brown.  Then I tossed the okra and returned to the oven for a quick broil (until the okra began to get crispy).  It was delicious!!!! 

p.s.-Sorry there is not a picture, we ate it to fast! : )

Saturday, May 14, 2011

R.A.W. Runners

Next Week!

Sorry guys, but all 10:00 classes next week are cancelled.  DeWayne will be in class from 7:30-4:30.  All other classes are as scheduled.  Thanks for your understanding!

Friday, May 13, 2011

Pancake Recipe

These are the pancakes Andrea has been talking about!  They look YUMMY!  Thanks Andrea!

3 eggs beaten
1 cup almond meal
1/4 tsp baking powder
I wrap them around turkey or ham or with a slice of bacon....Or just eat plain.

Wednesday, May 11, 2011

WOD 5/9

WOD

Monotonous Monday 1

5 rounds:

15 Thrusters (95, 65)
15 Bar Facing Burpees

Saturday, May 7, 2011

Friday, May 6, 2011

Stolen Inspiration!

http://youtu.be/OtAdneAfzcc

Things to Give Up

Marqandangel.com

When you stop chasing the wrong things, you give the right things a chance to catch you.

So starting today…

1. Give up trying to be perfect. – The real world doesn’t reward perfectionists, it rewards people who get things done. Read Getting Things Done.
2. Give up comparing yourself to others. – The only person you are competing against is yourself.
3. Give up dwelling on the past or worrying too much about the future. – Right now is the only moment guaranteed to you. Right now is life. Don’t miss it.
4. Give up complaining. – Do something about it.
5. Give up holding grudges. – Grudges are a waste of perfect happiness.
6. Give up waiting. – What we don’t start today won’t be finished by tomorrow. Knowledge and intelligence are both useless without action.
7. Give up lying. – In the long-run the truth always reveals itself. Either you own up to your actions or your actions will ultimately own you.
8. Give up trying to avoid mistakes. – The only mistake that can truly hurt you is choosing to do nothing simply because you’re too scared to make a mistake.
9. Give up saying, “I can’t.” – As Henry Ford put it, “Whether you think you can or you think you can’t, you are right.”
10. Give up trying to be everything to everyone. – Making one person smile can change the world. Maybe not the whole world, but their world. Start small. Start now.
11. Give up thinking you’re not ready. – Nobody ever feels 100% ready when an opportunity arises. Because most great opportunities in life force us to grow beyond our comfort zones, which means we won’t feel totally comfortable at first.
12. Give up setting small goals for yourself. – Many people set small goals because they’re afraid to fail. Ironically, setting these small goals is what makes them fail.
13. Give up trying to do everything by yourself. – You are the sum of the people you spend the most time with. If you work together, you will be far more capable and powerful than you ever could have been alone.
14. Give up buying things you don’t need. – Manage your money wisely so your money does not manage you. Do not spend to impress others. Do not live life trying to fool yourself into thinking wealth is measured in material objects. Read I Will Teach You To Be Rich.
15. Give up blaming others for your troubles. – The extent to which you can live your dream life depends on the extent to which you take responsibility for your life. When you blame others for what you’re going through, you deny responsibility – you give others power over that part of your life.
16. Give up making mountains out of molehills. – One way to check if something is worth mulling over is to ask yourself this question: “Will this matter in one year’s time? Three years? Five years? If not, then it’s not worth worrying about.
17. Give up trying to live up to the expectations of others. – Work on it for real and exceed your own expectations. Everything else will fall into place.
18. Give up the ‘easy street’ mentality. – There is too much emphasis on finding a ‘quick fix’ in today’s society. For example taking diet pills to lose weight instead of exercising and eating well. No amount of magic fairy dust replaces diligent, focused, hard work.
19. Give up making promises you can’t keep. – Don’t over-promise. Over-deliver on everything you do.
20. Give up letting your thoughts and feelings bottle up inside. – People are not mind readers. They will never know how you feel unless you tell them.
21. Give up beating around the bush. – Say what you mean and mean what you say. Communicate effectively.
22. Give up avoiding change. – However good or bad a situation is now, it will change. That’s the one thing you can count on. So embrace change and realize that change happens for a reason. It won’t always be easy or obvious at first, but in the end it will be worth it.
23. Give up your sense of entitlement. – Nobody is entitled to anything in this world. We are all equal. We breathe the same air. We get what we give. We get what we earn.
24. Give up waiting until the last minute. – Those who fail to plan, plan to fail.
25. Give up being dramatic. – Stay out of other people’s drama and don’t needlessly create your own.
26. Give up being anti-athletic. – Get your body moving! Simply take a long, relaxing walk or commit 30 minutes to an at-home exercise program like the P90X workout.
27. Give up junk food. – You are what you eat. Read The 4-Hour Body.
28. Give up eating as a means of entertainment. – Don’t eat when you’re bored. Eat when you’re hungry.
29. Give up foolish habits that you know are foolish. – Don’t text and drive. Don’t drink and drive. Don’t smoke. Etc.
30. Give up relationships with people who bring you down. – Saying “no” to right people gives you the time and resources required to say “yes” to right opportunities. Spend time with nice people who are smart, driven and likeminded.
31. Give up being shy. – Network with people. Meet new people. Ask questions. Introduce yourself.
32. Give up worrying about what others think of you. – Unless you’re trying to make a great first impression (job interview, first date, etc.), don’t let the opinions of others stand in your way. What they think and say about you isn’t important. What is important is how you feel about yourself.
33. Give up trying to control everything. – Life is an unpredictable phenomenon. No matter how good or bad things seem right now, we can never be 100% certain what will happen next. So do you best with what’s in front of you and leave the rest to the powers above you.
34. Give up doing the same thing over and over again. – In order to grow, you must expand your horizons and break free of your comfort zone. If you keep doing what you’re doing, you’ll keep getting what you’re getting.
35. Give up following the path of least resistance. – Life is not easy, especially when you plan on achieving something worthwhile. Don’t find the easy way out. Do something extraordinary.
36. Give up persistent multi-tasking. – Do one thing at a time and do it right.
37. Give up thinking others are luckier than you. – The harder you work, the luckier you will become.
38. Give up filling every waking moment with commitments and activities. – It’s okay to be alone. It’s okay to do nothing sometimes. Think. Relax. Breathe. Be.
39. Give up making emotional decisions. – Don’t let your emotions trump your intelligence. Slow down and think things through before you make any life-changing decisions.
40. Give up doing the wrong things just because you can get away with it. – Just because you can get away with something doesn’t mean you should do it. Think bigger. Keep the end in mind. Do what you know in your heart is right.
41. Give up focusing on what you don’t want to happen. – Focus on what you do want to happen. Positive thinking is at the forefront of every great success story. If you awake every morning with the thought that something wonderful will happen in your life today, and you pay close attention, you’ll often find that you’re right.
42. Give up taking yourself so seriously. – Few others do anyway. So enjoy yourself and have a little fun while you can.
43. Give up spending your life working in a career field you’re not passionate about. – Life is too short for such nonsense. The right career choice is based on one key point: Finding hard work you love doing. So if you catch yourself working hard and loving every minute of it, don’t stop. You’re on to something big. Because hard work ain’t hard when you concentrate on your passions. Read The 4-Hour Workweek.
44. Give up thinking about the things you don’t have. – Appreciate everything you do have. Many people aren’t so lucky.
45. Give up doubting others. – People who are determined do remarkable things. Remember, the one who says it can’t be done should never interrupt the one doing it.
46. Give up fussing with every beauty product on the market. – Good looks attracts the eyes. Personality attracts the heart. Be proud to be you. That’s when you’re beautiful.
47. Give up trying to fit in. – Don’t mold yourself into someone you’re not. Be yourself. Oftentimes, the only reason they want you to fit in is that once you do they can ignore you and go about their business.
48. Give up trying to be different for the sake of being different. – Nonconformity for the sake of nonconformity is conformity. When people try too hard to be different, they usually end up being just like everyone else who is trying to be different. Once again, be yourself.
49. Give up trying to avoid risk. – There’s no such thing as ‘risk free.’ Everything you do or don’t do has an inherent risk.
50. Give up putting your own needs on the back burner. – Yes, help others, but help yourself too. If there was ever a moment to follow your passion and do something that matters to you, that moment is now.

And remember, mistakes make us human, failures help us grow, hope keeps us going and love is the reason we’re alive. So keep learning, loving and living. Never give up on yourself.

Monday, May 2, 2011

Not Gourmet, Just Good Fuel!

Lots of you have been asking me about what I eat for lunch because you have had trouble eating healthy while on the go.  This can be an issue if you are not prepared, so a key to eating healthy is to always be prepared.  Here is what I do...

1.  Pack a small cooler and take it everywhere.  I keep it packed with sparkling water, almonds, lunch meat (the in-house roasted turkey from HEB or Whole Foods), veggies, and/or fruit.

2.  Always cook extra, then you can have left-overs for lunch.

3.  When I do not have left-overs and/or I need a quick lunch I pack about 1 cup of Sunburst Tomatoes (they are YUMMY!), 3 oz. of turkey, 2 cups of chopped broccoli with close to a tablespoon of vinaigrette,  and a small package of organic carrots.  The turkey is my protein, the veggies are my carbs, and the vinaigrette is my fat. (If I am still hungry I add 3-6 almonds and drink more water.)

I love good food as much as the next gal, but I have learned that my meals do not always have to be gourmet, it just has to be good FUEL!

Summer Shape-Up Challenge!

Get summer ready with the Roustabout Workout Summer Shape-Up Challenge.  The Roustabout tribe (coaches and members) are always ready to support and encourage you as you set out to make a healthier you!
Over the course of the six-week challenge, you will receive weekly emails, text, and/or notes that will help you assess your current eating and activity habits, set your personal goals, and identify the things you can change that will lead you to better results.  The Roustabout Crew will help you track your progress and make adjustments using your food and activity log.

The Details:
·         The challenge starts on Saturday April 30th and runs through Saturday June 11th.
·         $30 will get you all the information and help you will need to succeed (Challenge 1 is $30, Challenge 2 is FREE)
·         Two Challenges= Two ways to WIN!!

The Challenges and the Prizes:
1.    The participant that has the highest percentage of weight loss gets the month of July for FREE!
2.    Who can get 200 pull-ups done in six-weeks?  (You may use the bands, pull-ups must be done before or after class, and pull-ups during a WOD do not count.)  If you do your name goes in the hat for a FREE month of workouts!
How to Participate:
Challenge 1:
1.    Attend the Nutritional Seminar and weigh in on Saturday, April 30th after our 10:00 WOD.
2.    Take “before” picture.
3.    Keep a food and activity log and turn it in weekly for Kendall to review. (This is a must to be eligible to win!)
4.    Attend a minimum of 2 classes per week.
5.    Attend the weigh in and results announcements on Saturday, June, 11th.
Challenge 2:
1.    Do the work BABY!