Weekly Round-up II

Hello weekend! How I longed for you for 5 days straight! 

Ugh, this week at work was challenging, and I am ever-so glad for a few days to unwind and not think about education and educational reform. 

My one question to policymakers is if they really evaluate and consider the impact these educational reforms have on our children and teachers! I am a huge proponent for improving  the educational trajectories and lives of all of our youth... But, do continual state-level assessments really do this? 

Parents, have you looked to see the number of tests our school-age children are now being asked to complete? I urge you to review their school calendar and take a look. And, the results are tied to teacher's pay! 

I understand accountability, but I am not sure if this is the best route. This whole Common Core initiative really has me flustered because now every teacher wants their struggling student to have an Individualized Education Program (IEP)! C-R-A-Z-Y, I tell  you!!!

Wow, that little intro was a monumental digress from my weekly round-up post! Let's see some eats and workouts from the week.

Butterflied Chicken with Roasted Vegetables

Pure amazingness was the chicken with roasted vegetables. The most challenging part of the directions was butterflying the chicken! I would highly recommend this recipe (can be found at the bottom of the Whole 30 recipe link) for any family as it is healthy and  basically a one pot meal so great for quick clean-up!

Scrambled Eggs with Butterflied Chicken, Roasted Potatoes & Brussel Sprouts, Organic Turkey Sausage & Strawberries

Paleo Sweet Potato Joes

I am not sure if I have shared enough my love for sweet potatoes. Lately, they have been eaten at an all-time high. This recipe was sooo good, and super easy - another great one for families. 

I did not take pictures of the several lunches in which I had a sweet potato + nut butter with a side salad. It really is one of my favorite lunch combos!

Mexican Morning Scramble (Eggs & Pepper Mix), Avocado and Organic Turkey Sausage

Grilled Chicken Salad w/ Bacon & Cheese

Pumpkin Waffle (Pumkin & Eggs) And Organic Turkey Sausage

Turkey Sausage, Steamed Broccoli, & Red Pepper and Parmesean French Fries

Oh My Goodness these fries are to die for!!!!! I am on the hunt for a potato cutter because Coach Kemp and I have an affinity for all fries - sweet potato and now these! 

$20 Athens Farmer Market goods

Feel free to follow my Whole 30/Paleo Pinterest board for all of these recipes and so many more!


Weekly Workouts: October 19-25

Sunday
7 Miles

Monday
5-5-5-5 Deadlift
My performance:: 165lbs

For Time
10-20-40
Wall Ball (14lbs)
Push ups
Lap with Ball (14lbs)
My Performance:: 12:43

Tuesday
For Time
5 rounds:
10 thrusters (I did 65lbs)
27 TTB
83 double unders
31 kettlebell swings
My Performance:: 28:31

Wednesday
12 min EMOM
4 HSPU
4 Rows

10min AMRAP
10 hang power clean (I did 65lbs)
10 rung dips
20 air squats
My Performance:: 5 rounds

Thursday
Rest Day
Ok, I hate when I take rest days and then I learn they did an awesome WOD. It happens EVERY time. 

Friday
3-3-3-3 Push Press
My Performance:: 85lbs

1-12
Burpee
Pull-ups
My Performance:: 14:10

Saturday (Open Gym)
I warmed up with a 500m of rows in 2:11.

I then worked on form for the following moves:
kips
pull ups
overhead squasts
squats

For Time:
15 x 2
Wall Ball (14 lbs)
DU
Push Ups
Overhead squats (45lbs)
Walking Lunges (45lbs)
1min rest
My Performance:: 12:50


Michelyn

Weekly Round-Up I

Happy Saturday folks! I hope you are enjoying your weekend, probably watching football.

So far I am 2-1 in college sports (NDSU and Wisconsin won; Ohio lost). I'm not even sure if I'm going to watch the FL vs. TN game! Jeez, their season has been really frustrating! Can you even believe the newest news about the Treon case? Like really!?!? I am not even going to delve into the scandal because I truly believe that in every case there are multiple truths because of each person has a vested interest, and may view one event in a different light given their mindsight and interests.

I keep this blog very light and non-controversial, so I will move on! 

Well, I completed 4 weeks of the Whole 30 Challenge, and then kind have been in limbo. I prefer not to admit that I have a lactose intolerance, but let's face the truth. Coach Kemp has also been inspired with Lebron James! Did you know he did a few rounds of the Whole 30? I believe he did 67 days. All of this has led us to consider delving more into the Paleo Diet. 

Our lifestyle as a Paleo-er (yes, I made that word up), begins on Sunday. But, this week we have slowly transitioned back to a low carbohydrate dinner. Ok, I have started, Coach Kemp is getting there lol.

Actually, I think we historically ate a pretty low carbohydrate manner. My hope is to cut out, or continue to omit, processed foods and sweets. Ya'll this lady got a sweet tooth!!

So here is the round-up of some eats, and of course, my Athens Farmers Market purchases.

Tandoori Chicken (Recipe Coming Soon) & Roasted Veggies with Bacon

Omelette with Roasted Vegetables (from above), Strawberries & Salad

Tandoori Chicken Salad

Stone Ground Mustard Turkey Burger (Recipe Coming Soon), Salsa Guacamole
& Sweet Potato Fries

You Have to accept my apologies for the horrible state of those sweet potato fries! Coach Kemp typically cuts the fries and I act as the sous chef - coating with olive oil, salt, and pepper; and the monitoring them in the oven. Well, Coach Kemp was handling the turkey burgers so I felt obliged, even though he asked multiple times if I wanted him to cut the sweet potatoes, to do the act from start to finish. Obviously, I need to know my role in sweet potato fries making!

Tandoori Chicken Frittata & Salad

Turkey Burger Salad

Ground Turkey Spaghetti Squash

Steak Salad from Cutler's

I only ate half of this salad for dinner, and then gobbled it for lunch the next day. Don't you love left-overs?

2 Scrambled Eggs & Roasted Vegetables with Bacon & Garlic

$14.50 worth of good from Athens Farmers Market

Next week I will also start including my weekly workouts in this round-up as well. After the half marathon, I took Sunday and Monday off for all types of workouts. I started back at CrossFit SEO on Tuesday, and completed some fun WODS for the remainder of the week. 

Question of the Day: What type of diet do you try to follow? Why?

Michelyn

Whole 30 Food Diary Week 3

Week 3 saw some good days as well as a few bad days! On Thursday I succumbed to my desire for something a little different (i.e., not a fruit, veggie and/or meat product) and had a bowl of cereal. Gasp! I know; and the funny thing is that I have not eaten a bowl of cereal in so long, but it was oh so delicious. Granted I had a bowl of Cracklin' Oat Bran, and not Captain Crunch!

I forgot to mention last week that I have allowed myself a glass of wine (ok, 2) once a week. This is not too different than my pre-Whole 30 Challenge philosophy. But, prior to the challenge I had been allowing myself to have a glass of wine 1-3 days/week, so I have cut back to my preferred weekly intake.

We all know my desires to nick my coffee habit have simply been sidelined. In some of the pictures below you will see the evidence of my coffee habit!

And I finally ate my last Cookies & Cream Quest bar in hopes of preventing myself from snacking on this instead of a Whole 30-approved snack. On Tuesday, I actually ate a Quest bar and apple for lunch, which was not the best decision on any eating plan (only because it is more of a snack than a meal replacement). Which directly leads me to meal planning! I have been really good at planning dinners every week, but not so good with lunches. Because of this, I started planning my lunches as well as dinners. Confession - this began on Friday, lol. I am hoping this will start working in my favor. I figure breakfast can still be thrown together, but my lunches need to be a little more thought out, or I go for the Quest + Apple combo or apple + nut butter combo; both of which are better options, but not perfect.

Paleo Chicken Fried Steak & Cauliflower Mash

We have been eating cauliflower mash as a replacement for masked potatoes for some time now! Typically, I paired the mash with my fresh pesto, which contains parmesan cheese. So last week was our first attempt of making cauliflower mash without pesto, and it was delicious. On a whim, we added one bad of frozen cauliflower with a fresh head of cauliflower, and it was a game changer!!!!

Veggie Salad w/ Bacon And Sweet Potato w/ Almond Nut Butter & Pecans

2 Whole Egg Scramble, The Best Homemade Guacamole (Coach Kemp's Recipe), Applegate Farms Sausage, Salad Mix with Salsa & Fruit Mix

Paleo Chicken Fried Steak with Scrambled Eggs & Guacamole, Side Salad And Watermelon and Berry Mix

Side Salad, Cauliflower Mash And Sausage

Sweet Potato Hot Dog Bun

McDonal's had free coffee in our area, and how could we not take the offer for free coffee! Please tell me I am not the only person that thinks McDonald's has some pretty good coffee! I also like Dunkin Donuts, but not their actual donuts, ha. Coach Kemp thinks I am weird because I don't like their donuts; I prefer Krispy Kreme.

So anyways, I felt kind of odd being that lame person to request free coffee without making a purchase. My order, therefore, was two free coffees and two hash browns :) I figure they are potatoes, lol!

2 Scrambled Eggs w/ Guacamole, Bacon, Green Mix And Hash Brown

Sausage, Two Scrambled Eggs w. Sirachi and Spinach

Coach Kemp's Snacks for the road!

Grilled Chicken, Green Beans with Walnuts, And Grilled Eggplant

Salad with Homemade Taco Seasoning And Guacamole

Athens Farmers Market Haul 9/20/2014 for $15!

Week 2: Whole 30 Food Diary
Week 1: Whole 30 Food Diary

Michelyn

Whole 30 Food Diary Week 2

Week 2 in the Whole 30 Challenge did not go as stellar as I would have liked. I did not completely fall off the wagon, but I hoped to adhere to the guidelines a little better than I did.

I believe on three occasions I had one of my beloved Quest bars. You can my full review of all 16 bars, HERE. Now, I do not think that a few Quest bars is the worst thing, but it's not really on the Whole 30 plan.

And you remember my desires to ween myself of morning cup of joe! Yeah, I was successful on Sunday morning! Work has been extremely stressful, and I am not sure why my iced coffee is so darn good that I am not ready to kick the habit. Like I said, I had tried plain coconut milk, but I much prefer the SoDelicious coconut creamer.

So let's see what Team Kemp ate this week. Again, the following food is not specific the breakfast, lunch, or dinner; simply food in your tummy!

Steamed Asparagus & Sweet Potato with Justin's Almond Butter and raw almonds

Two-egg Scramble, Applegate Farm Sausages, Avocado & Spinach Salad with Tomatoes

Paleo Shrimp Fried Rice

Mediterranean Rub Grilled Chicken with Steamed Broccoli 

Salt + Pepper Grilled Chicken, Green Beans with Bacon And Potatoes (Olive Oil & Seasoning)

Breakfast Scramble (Onions, Spinach, & Tomatoes), Applegate Sausage, Breakfast Potatoes & Watermelon

Turkey & Spinach Sweet Potato Hash

3 Egg Omelette, Bacon, Spinach with Salsa And Potatoes

Omelette with Onions and Squash with Mushrooms And Organic Raspberries

Curry Tilapia, Steamed Broccoli And Sweet Potato (Same as Above)

Turkey Mish-mash (with Tomatoes, Carrots & Squash)

I too frequented a local Mediterranean restaurant, Salaam, on two occasions this week - once for lunch and other time for dinner. I did not take pictures as the first time I went for a lunch with a newly acquainted friend in Athens, and did not want to seem "strange" taking a picture of my food! For lunch I ordered their house salad with shawarma; and then on Friday with Coach Kemp I ordered their chicken kabobs with no rice, and extra veggies.

Athens Farmers Market Goods 9/13/2014

Week 1: Whole 30 Food Diary

Michelyn

Whole 30 Food Diary Week 1

On September 1st, Coach Kemp and I embarked on the Whole30 Challenge. It may be more fair to say that I coerced Coach Kemp into the program because he was not that excited about it at first. I convinced him to join me for two reasons (a) I would not be preparing non Whole30 meals for dinner and (b) he should want to support me by joining me! You know the saying - Happy Wife = Happy Life.

He did have a few slip ups, for example, the few alcoholic beverages consumed, and the last of the goat feta cheese from the Athens Farmers Market. I am sure there have been a few other "small" cheats, but in all; Coach has been doing well with the program.

I too have not been perfect. On day 1, I mistakenly put dairy-free cheese in my eggs. Who knew that the GoVeggie lactose-free cheese slices do have trace amount of dairy and soy. On Tuesday morning something triggered me to take a closer look at the ingredient list. Then on Tuesday I had a cup of coffee with So Delicious Coconut Creamer, and realized after taking a few sips that it most likely had sweetener it in. On Thursday I had my coffee with plain coconut milk (the canned version), and I am not so sure if I am a fan. Part of me desires to rid my small habit of coffee drinking entirely, so I plan to make it a priority for week #2.

At this point, I can't say that I feel much different. To be honest, Coach and I ate pretty healthy overall, but I do believe that a cleanse is good for everyone. Prior to the Whole30 Challenge I purchased about 75 % organic and local foods; now I am closer to 90%. Some of the main changes have been to organic eggs, butter, bacon, seasoning + herbs, and more produce. I first purchase any fresh produce from the Athens Farmers Market, and then hit up the local Kroeger for their organic section. If neither has something that I need, then I purchase non-organic produce. Like today, I am planning to make a paleo-friendly shrimp stir-fry with cauliflower rice. I did not see any at the market or Kroeger, so I purchased the regular cauliflower. "It Starts with Food" recommends to buy frozen, but I don't think cauliflower rice would turn out too great with frozen, organic cauliflower.

Here are a few eats that I had this week. The following are not in order of Breakfast, Lunch, and Dinner because as the Hartwigs explain, you must re-think these overall. What they mean is that you may not always eat eggs for breakfast. In my case, on Friday night I had a "breakfast" type of meal with left-over Tilapia for breakfast. I did have my infamous turkey mash for lunch almost everyday except for Friday when Coach Kemp and I got steaks at a local eatery. This is why I ended up eating a breakfast for dinner, I was kind of over meat by the evening.

3 Whole Eggs, Handful Spinach, Petite Klondike Potatoes (with olive oil, pepper & seasoning) And Organic Berry Mix

Cinnamon Apple & Carrot Turkey Mash (Recipe Coming Soon!) & Organic Green Mix

Paleo Chicken Curry &Spaghetti Squash

Bacon Wrapped Asparagus (Recipe Coming Soon!) & 3 Whole Eggs 

3 Whole Eggs w/ Avocado Slices, Mixed Organic Berries And Petite Klondike Potatoes (with olive oil, pepper & seasoning)  

3 Whole Eggs, Sauteed Mushrooms (in H20), Mixed Berries And Petite Klondike Potatoes (with olive oil, pepper & seasoning) 

Organic Corn & Steak

Pecan Paprika Tilapia on Bacon Brussel Sprouts (minus maple syrup)

Breakfast Frittata with Spinach, Tomatoes, Peppers & Onions And Mixed Berries (This is 2 servings)

This morning I went to crossfit, then hit up Wal-Mart for a few necessities, and ended my Saturday morning shopping with the Athens Farmers Market & Kroeger. The picture below shows the goodies I got this Saturday; all for $20! In the left hand corner that is a squash of some kind; don't ask what I plan to do with that! The lady was short on dollar bills, and my total was $4; I simply grabbed the first thing that was $1.

Athens Farmers Market 9.6.2014

Michelyn