Sweet Potato Black Bean Chili (vegetarian, primal)

One of my favorite things about fall is CHILI and soup! This is a great recipe because the ingredients are SO inexpensive, it’s easy to make, and the flavors are so good. Make this on Sunday to eat on for lunch all week! It makes about 6 hearty servings. You can always freeze leftovers if there are any. As always, try to shop local or buy organic when possible – at least for the tomatoes!

INGREDIENTS:

  • 4 sweet potatoes, peeled and chopped into small cubes
  • 2 cans drained, rinsed black beans
  • 1 28 ounce can of diced tomatoes (I chose fire roasted, organic)
  • 1 white onion, diced
  • 1 green bell pepper, diced
  • 1 red bell pepper, diced
  • 1 jalapeno pepper, sliced (leave seeds in for spice)
  • 4 cloves garlic, minced
  • Spices: 1 tablespoon cumin, 2-3 tablespoons chili powder, 1/4 teaspoon oregano, 1/2 teaspoon cocoa, dash of cinnamon and red pepper flakes, chipotle pepper, sea salt

METHOD:

First preheat your oven and roast your sweet potatoes at 425 for about 35 minutes or so, tossing once halfway (season with either olive oil or coconut oil, sea salt, chili powder, cinnamon; my usual seasonings). Remove and let cool.

While potatoes are roasting, get the rest of the chili together. Put some olive oil or coconut oil or grassfed butter in a large pot and add your onions and garlic. Cook for a few minutes until translucent and then add the rest of your peppers. Stir well and add all of your spices. Then add the large can of tomatoes (do not drain the juices!). Add a few cups of water, stir, and bring to a boil. Then add your drained, rinsed black beans and reduce to a steady simmer. Cook covered for 30 minutes. Last but definitely not least, add your sweet potatoes. Cook an additional 10 minutes more on low and then serve with cilantro or a dollop of organic plain greek yogurt or grassfed cheddar, or nothing at all! It’s delicious any way you want! Again, this serves about 6.

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Chicken Soup for the soul (sans noodle; paleo)

With fall approaching what’s tastier than a warming bowl of chicken soup loaded with veggies?! This recipe is simple and fool proof and loaded with veggies and health benefits. I promise you will love it. You can tweak it to your liking and add different veggies if you want! Feel free to mix it up. Here’s what I did and it made 9 meals…so I would say it serves anywhere between 8-10 depending.

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INGREDIENTS:

  • 4 large chicken breasts
  • 8-10 red skinned potatoes (organic); cut into cubes
  • 8 celery stalks (organic); chopped
  • 8-10 carrot sticks, peeled and chopped
  • Large bunch bok choy, chopped
  • 1 onion, diced
  • 5 cloves garlic, diced
  • 1 large container of bone broth or chicken stock (read your ingredients and try to buy one without added preservatives/artificial ingredients or sugar; I used Pacific brand, organic bone broth)
  • Seasonings: salt, pepper, garlic powder, italian seasoning (oregano, thyme, rosemary); 2 bay leaves

METHOD:

Prep all your veggies. Put your garlic in a large pot with your onion and some coconut oil and sauté until translucent. Add your hard veggies next – carrots, celery, the ends of the bok choy. Then add your chicken and the rest of the veggies and the chicken stock/bone broth. You will need to add some fresh water as well to fill up the pot almost to the brim. Add your seasonings and stir and bring to a boil. Reduce the heat to a medium low and simmer for 3-3.5 hours. When finished, I removed the chicken breasts and put them in a bowl and shredded them with two forks. Then I added it back to the pot and let it simmer on low for an additional 20 minutes.

ENJOY!!

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“CHEESY” PIZZA PIE – No Cheese. 100%PALEO. 100% DELICIOUS.

This recipe was inspired by PALEOMG lady. You can google her blog and her recipes which are all outstanding. She eats very similarly to how I eat which is mostly paleo but also flexible. This recipe is perfect for you pizza lovers…satisfying that pizza craving or pasta craving MINUS all the carbs/cheese/etc. that comes along with pizza/pasta. It’s delicious and with fall right around the corner, the bulk of this recipe – spaghetti squash – is high in season! So go get the ingredients for this recipe and make it this week – seriously. You will thank me!

INGREDIENTS:

  • 1 spaghetti squash
  • 1-2 lbs of either grassfed beef or Italian sausage (or a mixture. Or ground turkey. Just be sure to season it well if you choose a plain meat)
  • 1 white onion, diced
  • 1 – 2 cups (depending on the amount of meat you use) sugar free/organic pizza sauce/pasta sauce (pretty sure either one will work)
  • 3-4 eggs
  • handfuls of organic spinach
  • sea salt, pepper, garlic powder/fresh garlic cloves (minced), red pepper flakes, cumin, basil

METHOD:

Cut the spaghetti squash in half and bake at 400 degrees face down for 20-35 minutes depending on the size. (Tip: pierce the squash first with the pointed end of the knife and then slice half of it, then turn it around and slice the other half. This is the hardest part – be careful and don’t cut yourself). When it’s done baking, remove the seeds (after it’s cooled) and use a fork and scrape all the insides out into a large bowl. It looks like spaghetti, hence the name!

NOW, Heat some coconut oil in a large cast iron skillet and add your onions and garlic and sauté for a few minutes. Next add your meat and your seasonings (eyeball these – dashes of sea salt, pepper, 1-2 teaspoons red pepper flakes, 1 tbsp cumin, 2 teaspoons basil). When your meat is browned, add your pasta/pizza sauce and let simmer over medium low heat. Pour this mixture into a large bowl with the spaghetti threads and add your 3-4 whisked eggs and 2 handfuls spinach and mix it all well with a large spoon (hint: if using 1 # meat use 3 eggs, if using 2 # meat use 4 eggs; for this recipe I used 4 eggs). Pour the mixture into a large, greased (with grassfed butter or coconut oil or ghee) glass baking dish. Bake at 350 degrees for 1 hour and let cool for 10 minutes before cutting.

Serves 8. ENJOY THE CHEESEY DELICIOUSNESS SANS CHEESE! I LOVE THIS RECIPE!

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Workouts: 9/4/16-9/10/16

SUNDAY: Legs

  • 5×8-10 landmine RDL (using landmine bar)
  • 5×8 back squat superset 8 heavy ham curls (I did 125# back squat)
  • 5×5 back squat with pause at bottom (I did 115, 120, 125#)
  • 3×12 per leg weighted walking lunges (find challenging DB- I use two 40s)
  • 5×12 heavy leg press (I did 230) superset 8 heavy RDL with Dumbbells (I did 50s)
  • 4×10 butt blaster with pause at top superset walking with kettle bells: hold heavier one at side and lighter overhead and walk ~100 meters (I used 20# and 35# KB. Repeat 2x – once per side)
  • 8×15 weighted calf raises (neutral, turned in, turned out variations) superset 5×10 weighted squat jumps (I hold 25# DBs)
  • 3×15 RDL burnout set with lighter Dumbbells (35s)
  • 3×8 single leg deadlifts (30# dbs)
  • additional burnouts with ham curls – 2 sets heavy + single leg sets
  • finish 10 min walking incline to loosen legs and stretch

MONDAY: BODY WEIGHT WORKOUT/CARDIO

  • 5 mile walk @ brisk pace then ::
  • 12 rounds of :
    • 25 air squats,
    • 5 push-ups.
  • Then 300 walking lunges + 120 more push-ups, broken down into sets.

TUESDAY: chest/wod:

  • Bench press: 5×5 heavy at 85, 90# then 4×7-10 @ lighter weight (75, 65#)
  • 3×3 weighted pullups (10#)
  • 3×5 regular pullups
  • 3×5 heavy incline DB press(35s); 2×6-7 with 30s
  • then WOD repeat the following 5X no rest if possible:
    • 15 wallballs (20#)
    • 200 meter KB walks with 25# carried overhead and 35# by side, swap arms at 100 meter
    • 10 burpees
  • finish with 20 min walk incline

WEDNESDAY: RESTT!!! so sore

THURSDAY: BACK!! 

  • Barbell rows: varying weight from lighter to heavy, about 10 sets 5-10
  • Pendlay rows: 6×4-5
  • Pullups 3×3-5
  • Deadlifts: 4×4-5, heavy, @ 145# (that is heavy for me)
  • DB rows: 4×10
  • Seated wide grip cable row: 5×10
    • compound set with weighted back extensions 4×12 (35#)
  • Farmer walks 3 sets to failure with 45s

FRIDAY: SHOULDERS/LEGS

  • Back squat: 3×5 135#, 2×5 140#, 1×4 140#
  • Front squat: 1×5 105#, 3×5 110#
  • Split squats: 1×10 (25 # DBs), 1×8 (30# DBs), 5×6 (35# DBs) per leg, of course
  • Shoulder press, strict: 4×5-6 60# NOT USING MOMENTUM AT ALL
  • Push press: 2×5 75#, 2×5 80#, 2×3 85#
  • Back to shoulder press: 4×8 50#
  • Leg press, 6 plates (270#) 5×10
  • Hip/glute bridges w loaded barbell: 5×8-10 150#, 2×6 170# FEEL THE BURN
  • Weighted pushups, 25#, 5×7, superset 3×5 pullups
  • 4×15 lat raises with 10s, then 4×15 witth 12.5# dbs
  • Upright row, single arm, 3×6 xheavy 35#, 3×10 with 30#

SATURDAY: LONG WALK/REST DAY

CLEAN “REESE’S” – easy!

You should never have to eat a regular toxic Reese’s peanut butter cup as they are filled with hydrogenated oils and too much sugar and artificial ingredients! Just read for yourself:

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I mean what are those ingredients??? CHEMICALS. Please stop putting this junk in your body! These ingredients are toxic, addicting, and confusing to our bodies as they are not meant to process these ingredients. This is not an example of real food. 

INSTEAD you can make this recipe, which is super easy, delicious, AND GUILT FREE! You can also use as little maple syrup as you want to make it even cleaner and lower in sugar. The point is, pure 100% organic maple syrup is so much better for you than sugar and corn syrup – YUCK.

INGREDIENTS:

  • 1 heaping cup melted peanut butter OR almond butter
  • 1/4 cup pure 100% maple syrup
  • 1/2 cup coconut oil
  • 1/2 cup cocoa (or cacao – unsweetened)
  • 1/2 teaspoon pure vanilla extract
  • 1/2 cup unsweetened shredded coconut, optional

METHOD:

Melt peanut/almond butter in small pot over lot heat. Then pour into small glass baking dish, lined with parchment paper, and place in freezer to set for about 10 minutes. Meanwhile, melt the coconut oil, vanilla, cocoa, maple syrup together on low heat in same pot. Then add shredded coconut, stir well. Pour this mixture onto the “set” peanut/almond butter that was in the freezer and place it back in the freezer for 45 minutes before serving/cutting. Store in fridge.

Serves 8.

ENJOY!!!!!!!

DON’T FORGET to follow me on instagram to see my daily fitness posts, recipes, food tips and tricks among other things to keep you motivated and on the path to wellness! xoxo

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WORKOUTS 8/28/16-9/3/16

SUNDAY: 4 mile walk outside/active rest

MONDAY:  Push/Pull day/accessory work/walk incline 15 mins

  • (after a few warmup sets) Bench press 6×5-8 ~75, 85, 90#
    • superset 5×5 pull-ups, strict
  • Weighted pull-ups 3×3 (10#)
  • Power cleans 1×1 @ 100; 1×3 @ 95#; 1×5 @85 (I realized shortly after that I can’t do heavy bench press AND power cleans on the same day – so I stopped…I felt too weak!)
  • 10 MINs nonstop of:
    • 13 cal row (in 1 min)
    • 15 burpees
  • 5×4-5 dips (full bodyweight)
  • 5×15 decline push-ups
  • 5×12 KB swing, 50#
  • 5×8 (or to failure) weighted push-ups (10# plate on back)
  • Finish with 15 mins incline walking

TUESDAY: Legs

  • Front squat 1×4 115#, 5×5 110#
  • 4×10 Weighted walking lunges, per leg, (2 40# dbs)
    • superset 4×12 butt blaster, pause at top
  • Upright leg press 5×12  200+
    • superset 5×10 RDL (50# DBs)
  • 5×8 glute bridges 150#
  • 8 sets 8-12 leg extensions/ham curls; + 2 single leg sets to failure
  • 8×15 weighted calf raises
  • 2×30 per leg banded clamshells, xheavy band

WEDNESDAY: CARDIO/ABS/ARMS

  • 5X:
    • 15 cal row, aiming to get in 1 min
    • 18 HRPU (hand release pushups)
  • 5X:
    • 15 knees to chest/abs using row seat
    • 20 Russian twists with 30# and 35# KB

BICEPS AND TRICEPS:

  • 4×10 alternating DB curls
    • superset OH tricep extensions 35#
  • 4×10 curls, both arms tog, using both 15# and 12.5# DBs
    • superset 10 tricep kickbacks with 20# DBs
  • 6 sets tricep cable pushdowns with straight bar – 8-12 reps each, using overhand and underhand grip (important to work different heads of tricep as it has 3 hence the name “tri”) also 2 drop sets each
  • 3-4 sets cable bicep curls including 2 drop sets
  • 4×15 bicep curls holding 25# plate
  • Bicep burn outs with 15s and 12.5s
  • 21s with 10s and 12.5 – use a lighter weight for these
  • 5X:
    • 10 wall-balls with 20#
    • 15 butterfly sit-ups
  • 4×12 weighted side bends with 25# and 20# (for my scoliosis – works erector spinae as well as obliques)
  • 6x: 16 OH walking lunges with 35# plate + 5 burpees
  • 5×10 weighted pushups
  • 15 min incline walking

THURSDAY: rest/walk 2.2 miles

FRIDAY: BACK

  • 5×5 strict pull-ups (mixed in with barbell rows)
  • 4×5 BARBELL ROW (95#); 2×5 BARBELL ROW 100# (underhand grip)
  • 6×4-6 overhand grip barbell row (85-95#)
  • 4×5 deadlifts 145#
  • DB row 4×8 (50# DB)
    • compound set with kneeling cable row 4×8, 1×10 lighter
  • Wide grip cable row 5×8-10
    • compound set close grip pulldown 5×6-10 (varying weight)
  • Weighted back extensions 1×15 25#; 3×12 35#
  • Single arm cable row (seated) 3×8 per arm
  • Kneeling lat cable pull-downs 3×10
  • Face pulls 4×10
  • Cardio – repeat 5 times, no more than 10 second rest after each round:
    • 1 min max effort row
    • 15 burpees

SATURDAY: Cardio/run/walk in AM followed by shoulders in afternoon:

  • after warmup: 5×5-6 heavy push press (80, 85#)
  • 5×5-6 strict barbell press (60#)
  • 4×6-7 seated heavy shoulder press (DBs)
  • 5×6-8 single arm upright row, varying weight (I use up to 40# DB)
  • 6×10 upright row with DBs (varying weight – 25s and 30s)
  • 3×15 Lat raises (12.5# DBs)
  • rear delt flys 6×15
  • plate front raise 3×12
  • 3×15 seated Lat raise
  • 3×10 KB swing (35# single arm) superset 15 burpees
  • 1000 meter row
  • 3×30 second handstand holds
  • 3×6-7 weighted push-ups (25# plate on back)
  • 3×100 meter farmer carries (2 45# DBs)

GROUND BEEF STIR FRY WITH EGG AND SWEET POTATO

This was a creation because it includes some of my FAVORITE foods on the planet! It’s also super easy to prepare and requires few ingredients and the flavor explosion in your mouth is for real!

INGREDIENTS (serves 2):

METHOD:

  1. Prepare sweet potato fries as my instructions from previous blog.
  2. When they are almost done, get your beef and onion ready.
  3. Heat a large cast iron skillet with some coconut oil and add your onion and let it saute for a few minutes before adding your beef and all of your seasonings – 1-2 tsp paprika, 1 tsp garlic powder, dashes of sea salt and pepper and 1 tsp chili powder.
  4. Cook over medium high heat until brown.
  5. Then reduce heat to about low and crack 2 eggs on top of beef and onion and cover with a lid. Let cook until the egg looks about done – 3-4 minutes or so.
  6. Remove from heat, place fries on two plates and top with the beef, onion, and egg! It should look similar to the below. Please serve with EXTRA VEGGIES (always) on the side.

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