Bulletproof Coffee

My friends and I participated in a 21 day challenge recently. This challenge stressed the importance of having healthy fats in your diet. One recommendation was adding grass-fed butter and coconut oil to your daily coffee. Even though my low-fat, calorie counting days are long gone, I was still very skeptical. 

I read up on Bulletproof coffee and learned there is only one kind of butter you should put in your coffee: grass-fed butter. Kerrygold unsalted brand is the most common that you can find in stores. (It is usually found in the gourmet cheese section.)

Most cows are corn or soy fed. It’s cheap and filling, but cows aren’t actually meant to eat that- they can’t even digest it properly- and their milk produces the kinds of fats you don’t want in your body. Grass-fed cows on the other hand commonly produce the best milk and beef, and the butter made from those cows is just as good. Here are five reasons why you should be putting this kind of butter in your coffee (and just using it in general from now on):

http://nextshark.com/5-reasons-why-everyone-is-putting-butter-in-their-coffee/

1. Only grass-fed butter has the right fats that regulate cholesterol, not add to it. Grass-fed butter has the best ratio of omega-6 to omega-3 fatty acids (which reduces body fat) and is a good source of vitamin K, both of which according to studies reduces the risk of heart disease.

2. It provides healthy fats for your brain and body to create cell walls (membranes) and hormones. The short-chain fatty acid Butyrate, once thought to be bad for you, has been linked to preventing neurodegenerative diseases, increased energy expenditure, and is also anti-inflammatory, further preventing heart disease.

3. Drinking it each morning puts your body in the routine to burn fat all day, helping you trim down overall. CLA (conjugated linoleic acid), found in grass-fed butter, has been shown to reduce body fat mass especially in overweight individuals.

4. “Bulletproof” coffee will give you energy as well as increase cognitive function that you can literally feel when it kicks in for about six hours- and without the crash. Mixed with more healthy fats from coconut oil, this amped up drink will help produce ketones, which are created when your body creates energy from fat rather than carbohydrates.

5. It is delicious! Seriously, you have to give it a try. Below is the recipe.

Ingredients

• 1tbs Kerrygold unsalted grass-fed butter 
• 1 tbs of Coconut Oil
• 2 cups of hot coffee brewed 

How to Bulletproof Your Coffee

•  Make coffee: Brew coffee as you normally would.  
• Froth: Add coffee, butter, and coconut oil to blender or magic bullet.  Blend until there is a thick layer of foam on top like a latte. 
• (optional) Add cinnamon or vanilla.

Solstice Health and Fitness Challenge

The last six weeks of winter I participated in a Health and Fitness Challenge at CrossFit Solstice. My friends Elyse, Christi, Ron and I organized and coached the challenge. This was the first time we had a nutrition challenge at our gym, so we spent a lot of time researching and debating how we would organize and run it. 

The first goal of the challenge was that participants would end the challenge feeling healthy, fit, energized and rejuvenated. The second goal was that participants would adopt some sustainable healthy habits into their daily life. 

With those goals in mind, we developed the six week challenge. The challenge was developed around the concept of bio-individuality. Bio-individuality is the belief that there’s no one-size-fits-all diet – each person is a unique individual with highly individualized nutritional requirements. Personal differences in anatomy, metabolism, body composition and cell structure all influence your overall health and the foods that make you feel your best. That’s why no single way of eating works for everyone.

However, there are certain habits that we know will make us feel great (sleep), and others that we know will have a negative effect on our health (sugar)! We organized the challenge around these principles. 

Each day participants logged their points into an Excel spreadsheet that they submitted at the end of the week. Points could be earned everyday for sleeping at least seven hours, drinking 64 ounces of water a day, working out, stretching and sharing a healthy recipe or tip with the group. Points were lost for drinking alcohol, and consuming sugar and prepared foods. 

At the end of the challenge additional points were earned if participants met an individual goal they set for themselves at the start of the challenge. For example, I will perform 8 strict pull-ups, or I will lose 2 inches from my hips. Additional points were also rewarded based off improvement on a before and after workout (Filthy 50). 

We had some amazing results from the challenge. Huge goals were met, inches and pounds were lost, and a new sense of positive energy was gained in the gym. 

Click here for a great post-challenge write up with results!

Below is some of Team Conneen! We were the top scoring team. Dave was the challenge winner and Jess (not pictured) came in second place.

Pumpkin Chili

Once October hits I can not get enough pumpkin. I like pumpkin in everything, including my chili! Don't be intimidated by the long list of ingredients, this recipe was easy to make. I really enjoyed it, but next time I would consider adding more pumpkin!

Pumpkin Chili

Ingredients:
2 pounds of ground beef
1 yellow onion, diced
3 garlic cloves, minced
1/2 cup pumpkin puree
1 29-ounce can tomato sauce
1 15-ounce can tomato sauce
1 4-ounce can diced green chilis
1 cup beef stock
2 tablespoons of chili powder
1 tablespoon of ground cumin
1 tablespoon paprika
2 tablespoons of cinnamon
2 teaspoons of cocoa powder
1 teaspoon granulated garlic
1/4 teaspoon cayenne pepper

Directions:
1- In a large soup pot, place beef, onion, and garlic over medium heat. stirring occasionally until the beef is browned.
2- Add the rest of the chili ingredients. Let simmer, stirring every so often for 15 minutes.

If you are in the chili mood check out another favorite of mine Buffalo Chicken Chili!

Eating on the Road

This summer my mom and I went on a road trip to Knoxville, Nashville and the Shenandoah Valley! It was an amazing trip, and I hope to post soon all about it. Before leaving for the trip I was concerned about eating out at restaurants for 12 days straight. I took a trip to Wegmans (my happy place) and stocked up on some road trip essentials. This took care of breakfast and snacks daily. Balance is the key to life so I definitely enjoyed lots of different kinds of barbecue in the south!

This was the first time I tried Cocomama. This quinoa breakfast cereal was so good and perfect for a busy morning. Quinoa is an amazing power food!

Puffins, Almond Milk, Breakfast on the Go, Cocomama

Almond butter, Almond pouches, KIND bars and KIND Healthy Grains bars

Buffalo Chicken and Sweet Potato Meatza

I love sweet potatoes and buffalo chicken had me thinking wings, so when I found this recipe I knew I had to give it a try! It was amazing. I put it over spinach to add some green to the meal. It was a delicious dinner, and an even better lunch the following two days. Leftovers make life so much easier. 

Ingredients

• 2lbs ground beef
• 1lb ground chicken
• 1 yam diced
• ¼ cup hot sauce 
• 1 tablespoon dried basil
• 1 tablespoon dried parsley
• 1 tablespoon dried oregano
• 2 teaspoons garlic powder
• 2 teaspoons onion powder
• salt and pepper, to taste
• 2 tablespoons coconut oil or extra virgin olive oil

Instructions

1. Preheat your oven to 350 degrees.
2. Place your ground beef a bowl along with your herbs: basil, parsley, and orgeano as well as some salt and pepper.
3. Add the ground beef to a 9×13 glass baking dish and place in the oven to bake for 12-15 minutes.
4. While your ground beef bakes, place a large skillet over medium heat and add your coconut oil to the pan. Once the coconut oil becomes hot, add your diced yams.
5. Cover to help steam and cook for about 5 minutes or so.
6. When your yams begin to soften, add your ground chicken along with your garlic powder, onion powder, and salt and pepper.
7. Use a wooden spoon to break up the chicken, then cover to help cook through completely.
8. When the chicken is done cooking through, add your hot sauce and mix thoroughly.
9. When your ground beef is done cooking through, add your chicken and yam/sweet potato mixture on top of the beef. Then add a bit more hot sauce to top it all off.
10. Bake for about 5 minutes.

Chocolate Chip Protein Muffins

I love sunflower seed butter, so when I found this recipe I knew I had to give it a try!  There is added sugar in this nut butter, so make sure you pay attention to portion sizes. Sometimes I miss muffins and bagels, so this was an awesome dairy and gluten free option. They were very delicious! I'm sure you could easily swap the chocolate chips for blueberries for one of the favorites: blueberry muffins!

Ingredients

• 1 cup sunflower seed butter
• 3 eggs, whisked
• 1 teaspoon vanilla extract
• ½ cup unsweetened shredded coconut
• 35 grams (1 scoop) of Protein Powder (or 1 tablespoon coconut flour if you don’t use protein powder)
• 1 teaspoon cinnamon
• ½ teaspoon baking powder
• pinch of salt
• ½ cup Enjoy Life Mini Chocolate Chips or other dark chocolate chips

Instructions

1. Preheat oven to 350 degrees.
2. Add sunflower seed butter, eggs and vanilla extract to a large bowl and mix well.
3. Then add protein powder, cinnamon, baking powder, and salt and mix well.
4. Fold in chocolate chips and coconut.
5. Pour batter into 10 baking cups in a muffin tin. I used silicone baking cups to keep them from sticking.
6. Bake for 15-20 minutes.

Protein Bites

Easy No-Bake Protein Energy Bites

No-Bake Protein Energy Bites are packed with a great balance of complex carbohydrates, fiber, protein, and healthy omega 3 fatty acids. They are really easy to make, and a favorite among my friends!

Ingredients

• 1 cup oats (use gluten-free oats if needed)
• 1/2 cup chunky peanut butter (non-oil at the top kinds)
• 1/2 cup unsweetened coconut
• 1/2 cup mini chocolate chips
• 1/3 cup honey
• 1/4 cup chia seeds
• 2 tablespoons vanilla protein powder (use gluten-free if needed)
• ¼ teaspoon cinnamon

• Instructions

  Mix all the ingredients together in a bowl until it looks like a evenly distributed uniformed dough.
  
  
  Roll the dough balls into twenty-four 1-1/2 
  inch balls.
  
  
  Refrigerate the bites for 30 minutes.
  
  
  Store in an airtight container in the refrigerator for up to a week.
  
  
  
  
  
  
  
  
  
  
  
  

Turkey and Spinach Stuffed Sweet Potatoes

Turkey and Spinach Stuffed Sweet Potatoes

Sweet potatoes contain vitamin A, vitamin C, manganese, fiber, B vitamins, potassium and even iron. Whole Foods considers sweet potatoes one of the healthiest vegetables we eat. These turned out really good. I even made extra and had some the next day. 

Ingredients

• 2 sweet potatoes or yam, holes poked throughout with a fork
• 2 tablespoons olive oil
• 2 garlic cloves, minced
• ½ yellow onion, diced
• ½ pound ground turkey (or more, if you would like)
• 2 tablespoons hot sauce
• 1 teaspoon garlic powder
• ½ teaspoon cayenne pepper
• 5-6 cups fresh spinach
• salt and pepper, to taste

Instructions

1. Preheat oven to 425 degrees.
2. Poke holes in sweet potatoes and wrap in foil. Place in oven and bake for 45-50 minutes.
3. Once the sweet potatoes have about 10 minutes left to cook, add 2 tablespoons of olive oil bacon fat to a large pan over medium-high heat.
4. Add minced garlic cloves to the pan then add the onions.
5. Once onions are translucent, add ground turkey and break up with a wooden spoon.
6. While the turkey is cooking, add hot sauce, garlic powder, and cayenne pepper to the meat and mix.
7. When turkey is pretty much done cooking, add spinach and cover to help the spinach steam, then mix with the meat.
8. Add salt and pepper to taste, then remove from heat.
9. When the sweet potatoes are done cooking, cut open and mash insides up with a fork. Then add the turkey mixture to the inside.
10. And eat!!

Pre-Race Meal

I have had stomach issues my whole life. That is what pushed me to do the three month elimination diet, where I found out I was sensitive to gluten and allergic to dairy! I  am always trying to figure out the perfect pre-race meal. I have tried everything! A friend of mine recommend trying a liquid breakfast, so I blended together my usual pre-workout favorites:

The search is over! This tastes so good I almost counted it as a cheat meal. It also gave me the perfect balance of calories and carbohydrates!

Chunky Monkey Protein Shake

1/2 cup gluten free rolled oats
1 tbs. peanut butter
1 banana
1 cup chocolate almond milk (or vanilla)
handful of ice/ water to get the consistency you like

Mix all ingredients together in blender.

I played around with the recipe the week before the race. It is never a good idea to try something new the day of a race.

Baked Oatmeal

Baked oatmeal is a great weekend treat! I often make it the night before, and bake it in the morning. It is great to bring to brunches or during the holidays. 

Strawberry Baked Oatmeal

Ingredients 

• 2 cups (175 grams) old fashioned rolled oats (I used gluten free oats)
• 1/3 cup (70 grams) packed light brown sugar
• 1 teaspoon baking powder
• 1 teaspoon  cinnamon
• 1/2 teaspoon salt
• 1/2 cup (55 grams) walnuts, chopped
• 1 cup (125 grams) sliced strawberries
• 1/3 cup (58 grams) semi-sweet chocolate chips
• 2 cups (473 ml) reduced-fat (2%) milk (I used almond milk)
• 1 large egg
• 3 tablespoons butter, melted
• 2 teaspoons vanilla extract
• 1 ripe banana, peeled, 1/2-inch slice

1. Heat oven to 375 degrees F (190 degrees C). Generously spray the inside of a 10-1/2 by 7 inch baking dish (or 8-inch by 8-inch square baking dish) with cooking spray and place on a baking sheet.
2. In a large bowl, mix together the oats, sugar, baking powder,  cinnamon, salt, half the walnuts, half the strawberries and half the chocolate. Add to prepared baking dish. Arrange the remaining strawberries, walnuts and chocolate on top of the oats. Then, scatter the banana slices.
3. In another large bowl, whisk together the milk, egg, butter and vanilla extract. Then, pour over oats and fruit. Gently shimmy and shake the baking dish to help the milk mixture go throughout the oats.
4. Bake oatmeal for 35 to 40 minutes or until the top is golden brown and the milk mixture has set.
5. For an extra tasty top, sprinkle a tablespoon or so of extra brown sugar on top then place back in the oven under the broiler and broil for 20-30 seconds.

Baked Blueberry Coconut Oatmeal

ingredients:

2 cups rolled oats (I used gluten free oats)
1 cup unsweetened coconut flakes
1/4 cup light brown sugar
1/2 teaspoon salt
1 teaspoon baking powder
1 teaspoon ground cinnamon
2 cups skim milk (I used almond milk)
1 large egg
3 tablespoons coconut oil, melted and cooled slightly
1 teaspoon vanilla extract
1 1/2 cups blueberries (fresh or frozen)

directions:

1. Preheat the oven to 350 degrees F. Grease an 8x8 square baking dish and set aside.

2. In a medium bowl, mix together the oats, coconut, brown sugar, baking powder, salt, and cinnamon.

3. In another medium bowl, whisk together the milk, egg, coconut oil, and vanilla. The coconut oil might get a little lumpy, but that is ok. It will melt when baking.

4. Arrange two-thirds of the blueberries on the bottom of the prepared baking dish. Pour the oat mixture evenly over the berries. Pour the milk mixture over the oats. Gently shake the baking dish to make sure the milk covers the oats evenly. Sprinkle the remaining blueberries on top of the oats.

5. Bake for 40 minutes, until the top is golden and oatmeal is set. Let cool for 5 minutes and serve warm.