Fresh Foodie's Kitchen: Clean Broccoli Rice Casserole

Been noticing a real need for me to add more vegetables to my diet, and I had a bag of frozen broccoli in the freezer, so I decided to try my hand at a clean Broccoli Rice Casserole.  It came out pretty good and a few of you asked for the recipe.  I didn't follow a recipe, so I can't give you precise measurements, but I can do my best to recap "What I Used" and "What I Did".

What I Used:

- 1 bag of steamable brown rice from Trader Joe's (3 bags come in a box in the freezer section.)

- 1 bag of frozen broccoli from Trader Joe's

- approx 1 cup of shredded cheese (Use more if you want.  That's all I had.)

- approx 1.5 cups of unsweetened almond milk

- approx 2 TBSP almond meal

- Trader Joe's 21 Seasoning Salute

- Salt and Pepper (adobo, whatever seasonings you like)

- Olive Oil

What I Did:

- Preheat the oven to 400 degrees

- Microwave Brown Rice in steam bag for 3 minutes

- Place frozen broccoli in a bowl with a drizzle of olive oil, salt and pepper, seasonings and a little water.

- Cover and Microwave for 6 minutes, stirring halfway.

- Heat Almond milk in a small pot (do not allow to boil!)

- Chop cooked broccoli into bite sized pieces and make a layer in the bottom of a casserole pan.

- Make a second layer using the brown rice.

- Check almond milk.  If it's hot (but not boiling), add almond meal and stir until dissolved.

- Add salt, pepper and seasonings to almond milk. Stir well and remove from heat.

- Add 3/4 of the cheese to the hot almond milk mixture. Stir until dissolved.

- Pour cheese sauce evenly over the broccoli and rice.

- Top with remaining cheese and bake for about 40 minutes or until cheese is brown and dish is no longer soupy.

- Allow to cool for 5 minutes or so before serving.

Bonus:

Add an extra layer or two under the cheeses: lentils, sauteed mushrooms, whatever your heart desires.  I would have, if I'd have had any in my pantry.

Prep Time: 15 min

Bake Time: approx 40 min

Makes about 6 hearty servings.

If you try it out, let me know what you think! I'm open to suggestions!

1 serving (as side dish) , approx 1/6 of pan 

Keep it Fresh!

xo,

The Fresh Foodie

#40DaysNoBread Challenge Results

Well, the #40DaysNoBread Challenge at my CrossFit gym is over and I got first place... Yes, you read that right! FIRST PLACE! (It ended a couple weeks ago and I'm still in shock.)

In Shock // With the Shannon, the 2nd Place winner, and our Bread Medals // With Jamie, One of my Coaches

CLICK HERE TO READ THE ENTRY FROM BEFORE THE CHALLENGE

I posted everything I ate each day on Instagram.  I met my personal calorie-burn goal. I let my coach know how many points I had left at the end of each week. (She added 5 bonus points if we checked in each week, but didn't tell us that. So sneaky!)

Around 35 people entered the contest, but only 20 made it all the way through. The final winners were determined by body fat percentage lost. But the results were so close, that they looked at measurements and WOD score for the tie-break.  (Good thing they didn't go by weight lost, because that was my weakest category.)

THE PROOF

Here are my before and after shots.  (Sorry for the distracting background. I wish I would have taken better pictures, but I really wasn't even expecting to come close to winning since, as a vegetarian, I was eating loads of the foods in the "eat sparingly" category to compensate for the Paleo-centric food list.)

THE RESULTS
I promised I'd post the final results when they came in and here they are:

THE PRIZE

And what did the winners get? (Other than better health and a sense of accomplishment?)

Money, Honey! First Prize was $300!! (Second was $200 and Third was $100)  I had no problem figuring out what I would do with the prize money.  I had medical bills from 3 years ago that I had been chipping away at all this time.  I was finally able to make a lump payment on the balance and put those old bills behind me! What a relief! And to be able to do it because of eating clean and training mean? Poetic Justice.

 

THE AFTERMATH

You guys know I am always having to challenge myself and switch things up on my weight loss journey.  While I was doing this challenge, it really didn't feel difficult at all.  The extra food prep was a little bit of a hassle, but I really didn't feel deprived or stressed out by it at all.  But I'm not gonna lie, I have been struggling since the challenge ended.  Less frequent workouts, more eating of carbs and sweets than I even did before the challenge.  I kept telling myself that I would have a couple of cheat meals and then start another eat clean challenge right away so that I could stay on track and not undo all my hard work. So I gotta find the next challenge to get me back on track, eating clean and training hard. I'm not looking for a bikini body.  I just want one that will get a good night's rest and allow me to be the best version of myself during the day. And I obviously can't afford any more doctors' bills...

 

#ProgressNotPerfection.  I can do this. And so can you.

 

Keep It Fresh,

XO

 

The Fresh Foodie

The Color Run!

This past weekend my friends and I ran what is referred to "the happiest 5k on the planet". I'd definitely have to agree! The Color Run is an un-timed race for all ages (babies included) and fitness levels (I'm sure I saw someone on crutches) and is basically is just a 3.1 mile party!

The Attire

Team "Color Me Winded" Before the Race

Everyone is encouraged a wear a shirt that is mostly white (a white t-shirt and headband with the color run logo is provided in the race packet). The rest is up to you. There were tu-tus and colorful knee socks, personalized team tees and even costumes.

The Color Stations

After the race and before the color throws

At each of the 5 kilometers there is a different color station: blue, yellow, green, pink, purple. There are volunteers there waiting to spray you with colored spray or dash you with colored powder. (Don't worry, it's all non toxic. Just food coloring and corn starch.) Seeing the stations up ahead is so encouraging. It makes the race go by faster (in your mind) and makes you want to run to the next station.

The Color Throw

Now THIS is a party. At the finish line is a stage with music and an emcee. He keeps the party hype by throwing packets of color into the crowd for the next color throw. Everyone is dancing and having a great time. Then every 15 minutes, there is a countdown and everyone takes their different color packets and throws them up in the air! What a beautiful sight to see from a distance! It just looks so cool. Then you make your way to the middle of the crowd for the next throw (or two or five). From the inside of the throw, everything literally goes pitch black for a second and when it's all done you are COVERED in colors! (And ready for more!)

The Aftermath

My Team after the Race (and Several Color Throws)

On the way out of the venue there are people waiting with leaf blowers to blow most of the powdered color off of you (it will stick to you in sweaty spots or if you have on sunscreen or makeup). All you need for your car is a sheet or towel for your seat (just to be extra safe, but think of it more like coming home from the pool or beach.) And bring hand sanitizer wipes for your hands and body (like Wet Ones) and makeup remover wipes for your face. Or... You can be like me and go out to eat with your friends with a purple face! (Click here to watch a video I posted with my purple face about my current food and fitness challenge!)

I definitely will be doing this again. It was a blast. For more information and upcoming Color Runs near you, go to theColorRun.com.

Don't get burned out on your health and fitness journey. For your happiness and health, do what you can to keep it fresh!

Xo,
The Fresh Foodie

Movie Review: Hungry for Change

Hungry For Change Website

One of my favorite YouTubers, Sarah Jane of SJConfessions (BeautyTalkwSJ on instagram) recommended this documentary in one of her recent videos. She said it changed her life.  I can see why. here are a few things that I liked about this film:

THE EXPERTS

These guys aren't just doctors and professors and scientists.  These are real people telling their own stories.  Some of them we have seen before in their own documentaries. (For example, Kris from Crazy, Sexy Cancer and Joe from Fat, Sick and Nearly Dead.) These are people that got fed up with being sick, obese, reliant on medications, addicted to nicotine, alcohol and junk food.  They did their own research on how to be heal the body with food.  They tried it out on themselves and, when it worked, decided to share their stories with others.

THE SCIENCE

I really appreciate how the film discusses the way your brain reacts to the chemicals found in processed junk foods and sugars vs. natural food.  The signals your brain sends to the rest of your body when you eat something can either be beneficial or detrimental.  And these signals even explain why certain types of diets don't work. 

THE REENACTMENT

Throughout the film, a typical American woman is shown going through her daily life.  You can see how the decisions that she makes about what she eats effects other decisions that she makes in her life.  This is so effective.  It really helps you to examine your own life and see how it compares to her lifestyle and eating habits.

THE FOCUS ON HEALTH

One of my favorite things that was mentioned in the film was that if you "add in the good stuff, eventually it is going to crowd out the bad stuff." (David Wolff)  So instead of cutting out huge chunks of your diet all at once, make gradual changes that start with eating  more and more of the nutrient rich foods our body needs to function properly. Little by little, we will crave the processed, chemical-laden garbage less and less. If you eat real food, and not "food-like substances", you will start feeling so much better that you won't want to eat the stuff that makes you sick anymore.

My little recap doesn't do it justice. You really have to see it for yourself. This film is very informative and really motivates you to make changes for the better -  for your health and quality of life. 

Watch it free online and tell me what you think!

Keep it Fresh!

XO,

Fresh Foodie

freshfoodiefitness on youtube

gozosa1980 on instagram and twitter

- Eat Clean Meals

- Eat Clean Grocery Hauls

- Eat Clean Vegetarian Recipes

- Crossfit WODs

- Crossfit 101: Terminology for Newbies

- Monthly Challenges (current challenge: #40DaysNoBread)

... and more!

The #40daysNoBread Challenge

So, yeah...  I have been in my usual wintertime funk. I suffer from SAD (Seasonal Affective Disorder) and the short days and gloomy winter weather give me the blues and blahs.

Although I kept posting to Instagram several times a day and going to CrossFit twice a week, I have not been posting videos to YouTube or updating this blog.  I have been struggling to keep up with my home workouts and loading up on comfort foods and sugary indulgences.  According to my "fancy" scale, I have gained more than 10 pounds and 2% body fat since my January 1st weigh in!

I really wanted to kick my fat loss up a notch, so I upped my water and started drinking green smoothies in January.  But for some reason, I gained 7 pounds! I had a vacation mid February, and I did a good job of staying on track throughout my trip, but when I got back home, and back to reality, the SAD hit me like a tidal wave. Girl Scout cookies and bubble tea on the go, donuts and froyo for dinner, take out and Hulu in my pjs were the norm for 3 weeks straight. Then, of course, it all caught up to me and I got sick.

#40daysNoBread Challenge
So when my Crossfit gym announced that there would be a 40-day "No Bread" Challenge, I knew it would be the perfect thing to help me get back on track, break my sugar addiction and start feeling better again.  I put "no bread" in quotations because bread is actually only one of the items on the "Foods to Avoid" List, which also includes High Fructose Corn Syrup, White Potatoes, and Soybean Oil, among other things. (The link above includes all of the acceptable foods, foods to eat in moderation and foods to avoid.)

One of my favorite paleo memes.

How It Works: 

• Everyone starts off with 40 points.  Every serving of food from the "Foods to Avoid" List deducts a point.
• Everyone measures weight / inches / body fat at the gym on March 11th.
• Everyone does the same "No Bread Challenge WOD" on the first and last day of the challenge.

3 Ways to win:

• Have the most points left at the end of the challenge.
• Lose the most weight / inches / body fat.
• Have the most improved No Bread Challenge WOD score at the end of the challenge.

Pre Challenge WOD, Results and "Before" Shots

My Goals
The members of my gym are no joke.  They are serious.  I have not kidded myself into thinking I might win this challenge.  My personal goals are, well, just that: my personal goals.

• Do not use more than 40 points during the challenge. (One point per day average.)
• Log at least 10,000 calories burned during workouts. (Averages to about a 500-calorie burn every other day.)

I realize this is going to take dedication, preparation (meals and gym bag), hydration and rest.  But the days are longer, the sun is brighter and I'm feeling good.

Follow me on instagram to see my daily "No Bread" recap shots of workouts, meals and meal prep.  (Or just check the hashtag #40daysNoBread.) I will make an effort to post more often on YouTube and update this blog more regularly as well.

Til next time, do what you can to keep it fresh.

XO,
Fresh Foodie

freshfoodiefitness on youtube

gozosa1980 on instagram and twitter

- Eat Clean Meals

- Eat Clean Grocery Hauls

- Eat Clean Vegetarian Recipes

- Crossfit WODs

- Crossfit 101: Terminology for Newbies

- Monthly Challenges (current challenge: #40DaysNoBread)

... and more!

December Challenge: #TabataDecember

November was an eventful month.

I ran my first 5K. (This was a HUGE deal for me.  Read about my history with running and how I first set the goal to run a 5K almost 3 years ago!)

Ran my first 5K in 44:04

I went to visit my family and was even able to see some extended family. 

But I also got a nasty cold, skipped a few workouts and started eating junk food on the regular.  I have GOT to get my focus back, so I decided to make the December challenge a daily tabata.  

Tabatas are short and sweet, but they'll definitely get your blood flowing and your muscles working.

(For Info, Links and Tabata suggestions, Check out my latest CrossFit 101 post.) 

All you have to do to join this challenge is one 4-minute Tabata every day in the month of December.

To keep it challenging, keep track of your reps, so that you can compare to the last time you did the same movement. For example, you might be able to bring your kettle bell swing tabata from 50 reps to 75.

Keep It Fresh, of course! Change up the movements throughout the week.  There are so many cardio and strength options!

I hope you join me in the challenge and don't forget to hashtag #TabataDecember when you post pics to instagram or twitter!

XO,

Fresh Foodie

@gozosa1980 on instagram and twitter

FreshFoodieFitness on YouTube

Fresh Foodie on Formspring

Crossfit 101: Tabatas

Doing Tabatas with my siblings on vacation.

What's a TABATA? 

- One 4- minute exercise session consisting of:

- Eight 30 second rounds containing:

- 20 seconds of intense work and

- 10 seconds of rest.

It's that simple! But don't get it twisted, "Simple" and "Easy" aren't the same thing. A 4-minute workout may sound easy-peasy to some of you, but if you do these right, they are intense! Make sure you stretch and warmup before starting, then cool down and stretch again afterward.

You get to choose whether you'd like to do cardio or strength training, but every 20 second work period should consist of one movement.  Should you choose to do several movements within one tabata, make sure the transition can be made easily during the 10 second rest period. I prefer to do no more than 2 movements within one 4-minute tabata session, but some like to change movements every round.

Here are a few suggestions to get those creative juices flowing:

Cardio:

Jump Rope or Jumping Jacks

Burpees

Squat Jumps or Box Jumps

Rowing

Running

Mountain Climbers

Bear Crawl

Strength:

Sumo Dead Lift High Pulls

Kettle Bell Swings

Hand Release Push Ups

Sit Ups or V Ups

Air Squats

Push Press

Pull Ups

And should you decide to be really brave and do more than one tabata, make sure you rest 3 to 5 minutes before starting another.  The idea is to be able to push yourself to the max for each of those 20 second periods.  You'll appreciate that rest and recovery time in between. 

Make sure you have an easy to use stopwatch style timer or a Tabata timer/app, and in less than five minutes, you can get your body burning fat, your muscles working to fatigue and your heart pumping like you just ran sprints. I mean, you can do anything for twenty seconds at a time, right?

For more info on Tabata Training, click the links below:

Shape Magazine

Men's Health

Tabata Pro Online Timer

TabataTraining.Org

Keep It Fresh!
XO,
Fresh Foodie

@gozosa1980 on Instagram and Twitter
FreshFoodieFitness on YouTube
Fresh Foodie on Formspring

CrossFit 101: Wall Balls and Sit Ups

Photo Courtesy of: www.epcdeerfield.com 

Wall Ball:

A full-body squat movement using a weighted medicine ball and a wall with a target 8 to 10 feet from the ground.

This video from youtube is great because it shows you the right and wrong way to do wall balls and the reasons for each. 

"Karen" is a benchmark* WOD using only the movement above. "Karen" is 150 wall balls for time (as fast as possible with proper form).

*A benchmark WOD is a recognized workout in the worldwide CrossFit Community.  It is one that is done periodically to test and see how one's fitness level has improved.

"Rx" Sit Ups:

"Rx" means that a movement is done according to CrossFit standards for that movement.  The basic, or Rx, sit up for CrossFit does not look like the ones we did in gym class.  Feet are together and knees fall open, with hands reaching straight and low in front of you and a support cushion (or "AbMat") in the curve of your lower back.

Photo Courtesy of: www.crossfiteastside.com

This video from youtube shows proper form for an Rx sit up and the reasons why this is the preferred CrossFit position.

Wall Ball Sit Ups:

Take your sit ups to the next level with one of my favorite movements: Wall Ball Sit Ups. These sit ups combine the two movements above.  They are done in Rx position but with toes close to or against a wall and a medicine ball over head.  Instead of aiming for a high target on the wall when coming up from a squat, you aim for a lower one while coming up from sit up position.

Photo Courtesy of: www.crossfitallstar.com 

This video from youtube is pretty good.  It shows 3 different modifications of the movement. What he calls "C" is the "Rx" wall ball sit up as I have learned it.  (Note: according to my trainer, wall ball sit ups should also be done with an AbMat and soles of the feet together.  However, in this video and the photo above, they are done "gym-class" style.) 

At-home:
In order to do these movements at home, all you need is a weighted medicine ball (I usually use a 6lb ball.  That's the lightest one at my box.  I think they carry up to 20lb balls!) and a rolled up towel or something to support your back.

Please watch the videos for proper form and start with lighter weight to prevent injury.

Whether you're changing up your workout or spicing up your recipes, Keep It Fresh!!

XO,
Fresh Foodie

gozosa1980 on instagram and twitter
FreshFoodieFitness on youtube
Fresh Foodie on Forsmspring

Fresh Foodie's Kitchen: Apple Cinnamon French Toast

The bad news is: the cold I have been fighting for the past few days has finally gotten the best of me. The good news is: today is my day off. So I was able to sleep in and make myself comfort food for brunch. I woke up craving french toast and decided to make it with baked apple topping. I was able to make a clean version in less than 15 minutes.

Here's how I did it (I don't measure, so just go with your gut.):
I like to make the topping first so it can cook while I prepare the french toast.

Apple Cinnamon Topping:
-Granny Smith Apple, chopped into cubes, 2 small (or one large)
-Coconut Oil
-Raw Coconut Nectar (Agave or other clean syrups may be substituted)
-Cinnamon (and loads of it)

Place chopped apple in the bottom of a microwave safe bowl with a lid. (I use a glass bowl and lid.)  Completely coat with cinnamon. (Be very generous.  You almost don't wanna know there are apples underneath.  Drizzle generously with coconut nectar. And add a small dollop of Coconut Oil.  Cover and microwave for about 5 min or until apples are desired softness. Stir before serving.

Cinnamon French Toast:
-Sprouted Bread of your choice, 2 slices (I used Trader Joes' Multigrain)
-Coconut Oil
-2 Whole eggs
-Almond Milk
-Cinnamon, to taste

Heat coconut oil in a skillet.  Beat the eggs, Almond milk and Cinnamon until smooth. (I do it on a plate so its easier to dip the bread in later, but you can do it in a bowl and pour the mixture onto a plate if you prefer.)
Coat both sides of the bread with the egg mixture and place into the skillet.  Cook on both sides to assure that it is cooked through. Both sides should be golden brown and toasted. Place on a serving plate and top with the apple cinnamon mixture.

I like to enjoy mine with a hot beverage.  I'm not much of a coffee person, but I love hot chocolate and tea.  Today, I made a tea latte when the apple topping was done.

Cinnamon Earl Grey Latte:
-2 Earl Grey Tea Bags
-Water
-Almond Milk
-Cinnamon

Fill a large mug halfway with water and the rest with almond milk.  (I like to use sweetened almond milk so that I don't have to add sugar later, but you can sweeten according to your preference.) Heat in the microwave for about 2-3 minutes.  Add tea bags and cinnamon. Allow to steep for 2-3 minutes and stir. Enjoy!

Cleaning up your favorite comfort food recipes is a great way to keep yourself on track during the colder months.

Keep It Fresh!
XO,
Fresh Foodie

Gozosa1980 on Instagram and Twitter
FreshFoodieFitness on YouTube
Fresh Foodie on Formspring

Food Focus: So Fresh and So Clean Clean...

October is off and running and I've already posted the details of my #Fall500 Fitness Challenge.  But if we've heard it once, we've heard it a thousand times: "You can't out-train a bad diet."  We hear it so much because it's true.

Look how excited I was this summer when I first read about the Eat-Clean Diet.  But last month I got off track with way too many cheat meals and not enough clean eats and my weight-loss and measurements hit a plateau. So during the month of October, my food challenge will highlight different aspects of eating clean to help me regain my focus.
Click here for Tosca Reno's Eat Clean Diet Nutrition Rules

Week One (October 1-7): #LeanNCleanProtein
Focus on eating 6 servings of lean proteins each day.  As a vegetarian, it is relatively easy to get in clean proteins, since my protein sources are not animal products, but meat-eater or vegetarian, everyone can focus on making leaner, cleaner protein choices. 

Here's Tosca's list of Eat-Clean Diet approved protein sources:

Week Two (October 8-15): #CleanNGreenSmoothie
I have really been wanting to start making smoothies again.  (I haven't even unpacked my blender from when I moved a year ago!)  But green smoothies are so convenient, filling and packed with nutrients, I decided to replace one meal a day with a green smoothie starting next week. 

But I need your help, since I have never made "green" smoothies (mine were more like strawberry-coconut milkshakes with a little spinach thrown in; very creamy and very pink.)  Email me your favorite simple green smoothie recipes (FreshFoodieFitness@gmail.com) or tag me (@gozosa1980) when you see a good one in an instagram post!

Week Three (October 16-24): #CleanCarbs
During the entire month of October, Tosca Reno and the Eat-Clean Diet Team are focusing on Clean Carbs with the #cleancarbs photo contest on instagram.  I will only choose clean carbs during week three.

Week Four (October 25-31): #NoCheatWeek
During the other weeks of this challenge, I will allow myself two small cheats (or one entire cheat meal) per week.  But #NoCheatWeek is entirely clean. Not even one complimentary butter mint, one pita chip or one sip of  a trenta green tea lemonade/no ice/one pump classic shall pass my lips.

If you decide to join me in any of these eat clean food focus challenges this month, don't forget to use the hashtags and/or tag me in your posts to instagram and twitter. Encouraging one another and sharing ideas is such a great way to keep it fresh!

XO,

Fresh Foodie

freshfoodiefitness on youtube

gozosa1980 on instagram and twitter

- Eat Clean Meals

- Eat Clean Grocery Hauls

- Eat Clean Vegetarian Recipes

- Crossfit WODs

- Crossfit 101: Terminology for Newbies

- Monthly Challenges (current challenge: #FALL500)

... and more!

#PlankADaySeptember Results and the #FALL500 October Challenge

I'm a huge fan of the arthlete on tumblr. Her plank artwork shown above perfectly shows the spirit of #plankAdaySeptember!  I was so happy to see so many people join the challenge!  (I have to admit, this is the first time I had a challenge that anybody joined, so, needless to say, I was through the moon! Thanks so much for your support and encouragement!) Some days were better than others, but how inspiring to see some people add 3 and 4 minutes to their start times! Amazing! Whether you added 30 seconds or 3 minutes to your beginning plank time, everyone pushed themselves and encouraged one another, determined to compete only with the person they were the day before. Great job!

Yes, that's me planking in a skirt at work!

I opted to alternate between bent arm and straight arm plank.  Here are my results:

Plank Style// Start Time //Best Time (Date)//Improvement

Bent Arm// 0min 43sec//1min 43sec (9/26) //1 min

Straight Arm// 1min 14sec//  2min 31sec (9/27)//1min 16sec

I more than doubled my max hold time on both planks! I am very pleased! 

How did you all do?  Post your results below! 

(or below the instagram post that shouts out this "results" blog entry.) 

#FALL500 October Challenge

Fall is my favorite season of the year! Sweaters and boots, changing leaves and a warm mug of something yummy in my hands remind me of the only time I liked to be outdoors as a child: when the long, hot, humid, Houston Summers were finally over and the air was crisp and cool. 

But, for me, this time of year also brings loads of yummy comfort foods and rich, warm beverages; a slow slide into a sluggish winter hibernation and seasonal depression.  I really wanted to do a challenge that would keep me focused and burning calories all month long, even on my "rest" days.

October's challenge is the #FALL500.  There are only 2 main rules:

• Complete ONE workout from "THE 500s" list EACH DAY. (The option is there to choose which part of the body to work on, since the CrossFit WOD changes daily and I never know which part of me is going to be crazy sore and need a rest!)

• The 500 must be completed all in one day, but it CAN be divided up and/or included in your WOD.

THE 500s

CARDIO: Can be done throughout the day or For Time

- 500 jumping jacks; OR

- 500 single rope jumps

LEGS: Can be done throughout the day or For Time

- 500 air squats; OR

- 500 alternating lunges (250 per leg)

CORE: For number of breaks (the lower the better)

- 500 second plank (8 minutes, 20 seconds) with as few breaks as possible

(Pause timer during breaks; total plank time must be at least 8min, 20sec.)

ARMS: For Reps (must be done all at once)

500 second AMRAP (As Many Reps As Possible in 8 minutes, 20 seconds) of:

- hand release push ups; OR

- pull ups

(DISCLAIMER: These are MY 500s.  I chose 500s that are challenging to ME, or that I can fit into my lifestyle. If you choose to join me, and these are too easy for you, pick something that will challenge YOU! I can't wait to see what you come up with!)

I would love it if you'd join me! Don't forget to hashtag #FALL500 if you post pictures to instagram or twitter!  Whether you decide to join my challenge, join someone else's or make up your own, do what it takes to keep your workouts fresh!

XO,

Fresh Foodie

freshfoodiefitness on youtube

gozosa1980 on instagram and twitter

- Eat Clean Meals

- Eat Clean Grocery Hauls

- Eat Clean, Vegetarian Recipes

- Crossfit WODs

- Crossfit 101: Terminology for Newbies

- Monthly Challenges (current challenge: #FALL500)

... and more!

Food for thought: HEALTH... and fitness

The most popular benefit of a clean diet and vigorous exercise is a leaner, meaner physique.  Everyone loves a "before and after" shot of a former fatty standing next to a new, stronger, slimmer version of themselves wearing fabulous clothes and having the time of their lives. But what seems to get lost in the shuffle are all of the health benefits that you can't see in pictures or fit into a little black dress.  These benefits come a lot sooner, and for many of us, are what keep us going strong when numbers on the scale won't budge or we still can't button those smaller jeans.

I've been suffering from many health problems since my mid-twenties that improved drastically within weeks of eating clean and training mean. For me, these benefits far outweigh (cheesy pun intended) the idea of a goal dress any day.

Here are a some of physical ailments that I suffered from on a regular basis that have improved considerably since I started my new lifestyle less than three months ago:

Chronic Insomnia
Depression
Anxiety
Nausea
Constipation
Endometriosis/Dysmenorrhea
Rapid heartbeat
Occasional Migraines
Fatigue

Can you imagine my surprise and relief when I noticed a SIGNIFICANT improvement in all of these within weeks?  Sure, I lost a few inches and a few pounds, but nothing drastic or even too noticeable.  But my quality of life HAS seen a drastic, noticeable change.  Because I treat my body better, I feel better.  And because I feel better, I do a little more, and I do it better than before.

So, even though I love to see the changes in my physique as much as the next person, having a new body pales in comparison to being the new, healthier me I'm starting to be.

What changes have YOU noticed in your health that aren't related to fitness and physique since starting a healthier way of life? How do these changes effect you on YOUR journey to better health?

Just a little food for thought...

XO,
Fresh Foodie

freshfoodiefitness on youtube
gozosa1980 on instagram and twitter

- Eat Clean Meals
- Eat Clean Grocery Hauls
- Eat Clean, Vegetarian Recipes
- Crossfit WODs
- Crossfit 101: Terminology for Newbies
- Monthly Challenges (current challenge: #plankadayseptember)
... and more!

Fresh Foodie's Kitchen: Kale and Goat Cheese Omelette

I am a Clean-Eating Vegetarian and I eat every 3 to 4 hours.  So I really make an effort to buy things that I can mix and match, grab and go.  But even when I do have time to prepare a meal in the kitchen, I want something that's fast and easy.  An omelette is a great source of protein, and it is so versatile and easy to make, I thought I'd share with you guys one of my favorite omelette recipes.

When it comes to eggs, I only eat the whites, so this is a egg white omelette, but you are welcome to make yours using the whole egg.

Ingredients:

- Oil of choice (I use Extra Virgin Olive Oil)

- Kale (Rainbow Kale is shown in the pictures, but I have used "regular" kale and it's delicious, too!)

- Egg whites (I use 3 whites, but you can adjust if you prefer to use whole eggs)

- Seasonings of choice ( I used Adobo and Pepper)

Step One:

Remove stems from kale and break into small pieces.

Saute in oil on medium heat.

Season with salt or adobo.

Step Two:

When Kale has reduced and turned a rich green, add egg whites in a circular motion to evenly cover the kale.

Step Three:

Add goat cheese and pepper.

Flip when egg is cooked to your tastes.  I like mine "Overhard".

Step Four:

Serve and enjoy!

Prep time:

approx. 7 min

Serves: 1

This is my favorite omelette.  What's yours? Leave me a comment below and tell me what ingredients you like to use to make your omelette your "signature" omelette!

XO,

Fresh Foodie

Freshfoodiefitness on YouTube

gozosa1980 on Twitter and Instagram

- Eat-Clean Grocery Hauls

- Eat-Clean Meals and snacks

- Crossfit WODs

- Monthly Challenges

- Progress Pictures

- Cheat Meals 

and more!

August Challenge Results and #PlankADaySeptember

August was a crazy month for me.  I caught the worst summer chest cold I've had and it had the nerve to last over 2 weeks!  In the words of Sweet Brown: "Bronchitis. Ain't nobody got time fo'dat!"  In addition to being sick for half the month, I had way more cheat meals than I should have, I went on a weekend roadtrip to New York City and struggled with consistency and intensity in my workouts ALL MONTH LONG... But I did it.  I actually managed to eat clean (mostly), watch my portion sizes, get all my workouts in and see some results for my efforts.

My WODs.  I met my goal of 16 WODs for August.

Photos and Measurements

I did not weigh or measure for the entire month of August.  I like to focus on things I can control, like diet, exercise, rest, water intake, etc.  Your body composition changes so much; muscle, fat, and water percentages can make the scale do crazy things, so I try not to stress out too much about the scale.  But periodic weigh-ins, measurements and photos can help you see the progress that you don't notice day-to-day.  This month was a perfect example of that.  I thought for sure I had maintained this month and wouldn't see much of a difference. But I'm happy to say that the scale, the measuring tape and these photos have proved me wrong!

The change is subtle, but I see a difference!

Results from my September 1 weigh and measure:

(Since the end of the July Challenge)

Pounds lost: 5.6

Inches lost in each thigh: 0.5

Inches lost in hips: 1

Inches lost in bust: 1.5

Waist and Arm Measurements remained the same.

Totals so far:

(Since I started eating clean and doing CrossFit at the end of June)

Pounds lost: 10.2

Inches lost in right thigh: 1.5

Inches lost in left thigh: 2

Inches lost in hips: 1

Inches lost in bust: 1.5

Inches lost in waist: 1

Arm measurements remained the same.

3 Rep Push Press PR

I even ended the month on a great note! I had a new PR (personal record) for a 3-rep Push Press Max weight: 100 pounds!! (CLICK HERE FOR A 3-REP PUSH PRESS DEMONSTRATION)

My 100lb Push Press PR!

September Challenge: #PlankADaySeptember

This month I am adding a daily challenge to my basic clean eating and CrossFitting goals.  I have decided to try and improve my core strength by doing the "Plank-A-Day" Challenge.  I will be alternating between two types of planks: Straight-arm and Bent-arm.  I find the straight arm plank to be easier for me to hold.  The photos below show my starting points for each.  Check back in for my September results post to see how I have improved!  Everyone is invited to join in at any point and do any type of plank.  I will not be posting plank pictures every day to twitter and instagram, but when I do, I will hashtag them #PlankADaySeptember.  Do the same, so we can encourage and remind each other!

Bent-Arm Plank

Straight-Arm Plank

The fall weather is coming soon!  Great time to take your workout outdoors before the winter cold and early dark sets in. Try new foods, join a challenge, work toward a goal- do whatever it takes to keep it fresh!

XO,

Fresh Foodie

freshfoodiefitness on youtube

gozosa1980 on twitter and instagram