Meal Planning: Week 4

Good morning BBB Readers! Well, yesterday was day #1 of our Lamaze class, and we head out again for a long-day of learning. Before heading out the door, I wanted to share our meal plan for the week. I plan to frequent the grocery store immediately after our class comes to an end!

I have another repeat from last week since the dinner meal was never prepared! I know, what! Well, being married to a coach always means having last minute obligations or changes in plans. Don't you remember Lisa from Uncommon Wife Life stating that in her A-Game Attire feature! Well, she is surely correct!

On Friday, a sporadic date night commenced! Easy there! We went to BuyBuyBaby, J. Alexander's, and then a high school basketball game! Very romantic right! Ha! We arrived right at tip-off. When arriving at the gym I, of course, needed to use the lady's room. Coach exclaimed: "Hurry! Or, we won't get seats!" I simply looked down at my burgeoning baby bump and said: "I will be getting a seat!" LoL

Coach is very particular about fresh selections of meats and fish, so I had not even purchased the steaks that were slated for Friday night! For this week, I will use the potatoes that I had planned for us to eat on Friday for a different dinner.

Oh, and before I get into this week's menu! The Coconut Crunch Chicken Strips were the #DaBombDiggity! Oh man, so so delicious! I actually consumed them on Wednesday and Thursday since Coach went out recruiting on Thursday!

After making the recipe, I too realized that it, as outlined, is neither gluten-free or paleo! Sorry! To make the recipe gluten-free, you may utilize gluten-free flour! We used whole wheat flour, and they were scrumptious. And I guess if one used coconut flour, it could be considered paleo. I too must share that we did not make the dipping sauce, so I can't provide a review of that, but the chicken strips - hmm hmm delicious!

Breakfast
Paleo Pumpkin Bread, Veggie Omelet & Bacon


Lunch
Turkey Mash w/ Spinach Salad

Snack
Yogurt w/ Gluten-free Pretzels 
Apple & Peanut Butter

Dinner
Sunday:Fiesta Pork Chops w/ Roasted Corn

Monday: Savory Chicken Casserole 

Tuesday: Paleo Asian Meatballs & Quinoa

Wednesday & Thursday: Paleo Chicken Curry

Friday:Pecan Paprika Tilapia with Brussels Sprouts

Saturday: Bunless Hamburgers & Home-made Fries

Michelyn Cynthia

Clean-Up That Diet! Week 2

Tomorrow marks another work week for most of you guys, and another week for me and Little Miss Kemp's 'cleaner' diet.

If you missed last Sunday's post, Tidying Up The Diet, then let me get you up to speed. Over the last few weeks, I had not been eating well-balanced daily meals. My gym, CrossFit SEO, started a 6-week Paleo challenge, so I decided to work on my diet on my own terms.

Week 1 went pretty well. Now, my hope to make the Double Chocolate Paleo Goey Cake was an utter fail! Not that I was unable to make the dish, but rather, that I consumed too much all of the main ingredient, chocolate chips, before even having the opportunity to prepare the dish! I can't handle chocolate chips in the house without eating them straight out of the bag or warmed with nut butter! I too had more chicken than I had originally planned, so I did not make the Paleo Taco Pie next week, it is slated for dinner tonight!

What's on the menu for this week?

Breakfast
HerbaLife Smoothie (Not Paleo or Gluten-free) 

Lunch

Scrambled Eggs with Applegate Breakfast Sausage

Roasted Veggies, Roasted Broccoli with Onion or Sautéed Mushrooms & Green Beans

1/2 Sweet Potato

Grapes

Snacks
GF Crackers, Carrots & Celery with Hummus
Cottage Cheese w/ Apple Sauce & GF Crackers
Apple w/ Nut Butter & Mixed Veggies

Dinner
Sunday & Monday: Paleo Taco Pie

Tuesday: Tilapia & Salad

Wednesday & Thursday: Sweet Potato & Sausage Soup

Friday: Coconut Crunch Chicken Strips & Salad

Saturday: Out to Dinner

Question of the Day: Do you meal plan for the week? 

Michelyn Cynthia

Weekly Round-up Final Edition

I was planning to extend this series out until our trip to Hawaii in December. However, my feelings have changed over the last few weeks. I started this series when my family began our journey through the Whole 30 (week 1, week 2, week 3, week 4). Although I have really enjoyed documenting my weekly eats to you all; as it assisted with my accountability and was a good diary, it now is losing some steam!

Now, with the basketball season, my dinners and lunches are not as interesting because many days I am only feeding myself. I too am not following the Whole30 diet plan or even a strict Paleo diet. I am simply eating whole, organic, and as many local foods as possible.

I did take a few pictures of the eats from the week, but they were limited. For example, today I had eggs and bacon for breakfast; a salad for lunch; Donkey Coffee decaf coffee and trail mix for snack; and we will be having left-overs for dinner.

Slow Cooker Greek Chicken Soup & Paleo Sweet Potato Biscuits

Paleo Sweet Potato Sloppy Joes (minus the Sweet Potato) + Cottage Cheese

The Paleo Sloppy Joe recipe was a rendition of the original recipe as I accidentally purchased tomato sauce, instead of tomato paste. The Sloppy Joe dish actually reminded me more of a chili than anything, and was delicious with a dollop of cottage cheese (not pictures is the hot sauce!). 

Mini Cauliflower Pizza

Fruit-filled French Toast

Because, I have received several text messages, Facebook messages, and blog comments from those that are enjoy this series. Please feel free to follow my three main food Pinterest boards: Whole30/Paleo, Side Dishes Galore, and What's For Dinner?!? I will continue to update those boards with new recipes, and who knows, maybe this series will come back in a few months!

Weekly Workouts: November 16-22

Sunday
3.5 Miles

Monday
3 Miles

WOD
8min EMOM
8 sec. Headstand
4 Face Pull Y Progressions

3 Rounds, 25 each
Hang Power Clean
Wall Ball (14 lbs)
Kettlebell Swings (35lbs)
My Performance:: (Forgot to Log!)

Tuesday
 4 Miles

Wednesday
3 Miles

WOD
For Time:
11 TTB
5 Big Laps (with 14lb ball)
75 DU
38 Pull-ups
11 TTB
5 Big lap (with 14lb ball)
76 Up Downs
38 DB snatches (25 lbs)
My Performance:: 28:56

Thursday
OHS 3-3-3-3-
My Performance:: 80 lbs

7min AMRAP
7 Deadlift (105lbs)
7 HR Push-Up
21 Air Squats
My Performance:: 5 +14

Friday
500 m row
My Performance:: 2:21

16 Rope Climb Progressions
My Performance:: 1:41

6 Rounds (For Time):
10 hang Power Cleans with DB
6HSPU (Progression)
My Performance:: 7:40

Saturday
4.5 Miles

Previous Weekly Round-up Posts:
Week 1
Week 2
Week 3
Week 4

Question of the Day: How do you keep your diet and exercise in check? Do you keep a log of your daily food intake? Are you following an IIFYM plan?

Weekly Round-up IV

Happy Saturday BBB followers! I did my grocery shopping yesterday, Friday, so there was no Athens Farmers Market trip today! I know, huge bummer, but it has been nice lounging around the house instead of my typical Saturday morning routine - CrossFit SEO, Athens Farmer Market, and then Kroger. 

Maybe next Saturday....

Filet with Sauteed Mushrooms and Onions, Steamed Broccoli and Carrots & a Loaded Baked Potato

That meal was Oh So Delicios!!!! I was never a huge meat eater, but Coach Kemp likes red meat, white meat, and well just any kind of meat. I got him a huge rib-eye, and got myself a smaller fillet which was the perfect portion for myself. Honestly, cooking healthy, quality foods really beats going out to eat sometimes. Ir, maybe this meal was so good since I did not cook a thing; thanks Coach!

Coach Kemp Turkey Burgers & Red Pepper & Parmesan French Fries

 

 

We made these same french fries during the Weekly Round-up II series, but this time we baked the french fries, instead of frying them. And guess what?!? I like them baked, rather than fried! Coach Kemp was not too pleased to hear this news, as I explained I never want them fried AGAIN. Healthy Win!

Chicken Apple Butternut Squash (But with Sweet Potato, Instead)

So what had happened was.... Yes, I had intentions of preparing this meal as outlined in the recipe, but then I got busy and accidentally burned the squash! (I like to think I can multitask, but every once in a while, I am shown otherwise!) Well, I always have extra sweet potatoes on hand, so I figured that could do. Coach Kemp reports that he liked the dish with the sweet potato, and was happy with the change as he wasn't certain if he'd like the dish if it was in a butternut squash! Second win for ME!

Asian Style Chicken w/ Rice

The trash has been placed at the curb, sorry not recollecting the sauce name. Maybe next time :)

Easy Taco Pie

Uhm, this dish is so yummy!!!! And pretty darn easy! Highly recommend this dish for families on the go!

Egg Omelet, Bacon & Garlic Rosemary Sweet Potatoes

So yea, as you can see we like some sweet potatoes at Team Kemp residence!

Baked Sweet Potato Hash with Sweet Potatoes AND Garlic Rosemary Sweet Potatoes (same as above)

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

Weekly Workouts: November 9-15

Sunday

6 Miles

Monday

Power snatch 2-2-2-2

My performance:: 75 lbs

1-8

Power Snatch

Toes-to-Bar (TTB)

Burpees

My Performance:: 9:51 (TTA)

 

Tuesday

"Hortman"

My Performance:: 4+ 51.5

Wednesday

Deadlift 5-4-3-3-2-1

My Performance :: 195 lbs

 

"Tabata"

Ring Rows

KB Swings

Wall Balls

DB Snatch

My Performance :: 169

Thursday

 5 Miles

Friday

Vertical Jump

My Performance:: 14 inches

Back Squat 2-2-2-2-2

My Performance :: 145lbs

"Annie"

My Performance :: Absolutely Awful!

Saturday

Rest Day
Weekly Round-Up Previous Posts
Week 1
Week 2
Week 3

Michelyn

Question of the Day: Do you prefer dining out or making fine cuisines at home?

Weekly Round-up III

Happy Sunday folks! This round-up is coming a day late since I had a very busy Saturday volunteering at CrossFit SEO's Throwdown!

But without further ado, here is some eats from last week. They were ALL absolutely delicious!

Paleo Asian Meatballs w/ Cauliflower Fried Rice

Shrimp & Veggie Frittata, Bacon & Berries

Breakfast Potatoes w/ Sausage, Onion & Parmesan Scramble

Island Shrimp (Coach Kemp's Recipe) & Pineapple Salsa

Ground Turkey Taco Salad

Sesame Ginger Salmon w/ Asian Garlic Green Beans

Coach Kemp's Coconut Glazed Chicken & Cauliflower Mash

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

Weekly Workouts: October 26 - 31

Sunday

6 Miles

Monday

4 Miles

Tuesday

8min EMOM

1 snatch (@ 45)

Muscle up (I did the progression)

For Time:

15-25-35

KB swings

90-150-210

Jump Rope

My Performance:: 7:20

Wednesday

2-2-2-2

Back Squat

My Performance:: 85lbs

8min AMRAP

8 deadlift 

8 military burpees

8 pull-ups

My Performance:: 3 +10

Thursday

4 Miles

Friday

750m Row

My Performance:: 3:26

For Time

21-15-9

Power Clean (65lbs)

Ring push-ups

My Performance:: 8:15

Saturday

Rest Day (volunteered at Cf SEO Throwdown)

Michelyn

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

What I Ate Wednesday (WIAW) : 2.11.14

Welcome to my first installment of What I Ate Wednesday (WIAW), and as you can tell by the date I am actually referring to what I ate on Tuesday but posting on Weds! I know us bloggers love a good title.

I am personally on Day #3 of the 7-week challenge, and all I really yearn for is a glass (or two) of wine and blue cheese dressing for my salad. Am I asking for so much? Yes, stay with the plan Michelyn. Ok, so without further ado, here is my menu:

Pre-Workout Fuel:

It is obvious that I need to purchase a new Blender cup; this one is about one year old and has been through the ringer, but inside I have 1 scoop of Branched-Chain Amino Acids (BCAA). This is the Scivation XTEND  Raspberry Blue flavor. This was my first time drinking this pre-workout concoction, and overall it was pretty good. I am a water drinker and had to get acclimated to the sweetness of the beverage. I am an odd duck (says my husband), I really do not enjoy juices, and am always "watering down" any fruit beverage. I much prefer water or a diet soda, which are truly not good for you anyways.   I am thinking I may also enjoy their Strawberry Kiwi and Watermelon Madness flavors as well, I will let you know my thoughts on those two flavors as well.

Breakfast

For breakfast I had two whole eggs, cauliflower hash browns, and blueberries. This was my first attempt at cauliflower hash browns and although it tasted alright, I am not sure if my execution was on point. My trainer, Jen, said you simply saute shredded cauliflower in EVOO with garlic. Well, that is what I did... I had it again today, Wednesday, and let it sit a little longer. It still does not resemble some of the pictures I see from Google, but I am also not adding any cheese. Overall, it is pretty tasty, so whatever!

Snack #1
Snacks = Protein + Fruit + Veggie!

In my early morning snack, I devoured steamed broccoli and carrots from dinner the previous night with some organic salsa, two Sargento 2% cheese sticks, and a mandarin orange.

Lunch

Lunch is a "Pinterest Find," Paleo Chicken Stuffed Peppers (recipe altered a little - no tomatoes or coconut butter). The recipe can be found  at This Mom's Sweet Life After Babies. Jason too had this for lunch and raved about it! I consider this a double score, he even ate it cold! I did add a little hot sauce for some jazz! Overall, it was very tasty and full of veggies, which I love!

Snack #2
Remember, snack consists of protein, raw nut butter; fruit, half a medium apple; and vegetable, steamed broccoli and carrots.

Dinner

For dinner I made Citrus Tilapia, recipe to be shared tomorrow, and a small salad. It is also suggested that we have another serving of vegetables, but I am currently struggling to eat all of this food, so I nixed the side vegetable and only had a salad. For the dressing, I missed EVOO, balsamic vinegar, and Penzeys Italian Seasoning.

Overall, I am feeling quite full all day. I used to love salads, but was not so thrilled with my salad from last night. I guess it's not the vegetables that I enjoy most, but the salad dressing!! One of the other members shared another salad dressing recipe that I will try soon, I am hoping that will re-ignite my love for salads...

Michelyn