Monthly Archives: May 2012

Balsamic-Garlic Crusted Pork Tenderloin

This recipe was delicious! I marinated it overnight and Brett grilled it! It really is an “easy, must-try.”

YIELD: Serves 6.


4-5 garlic cloves, finely minced or crushed
2 tablespoons balsamic vinegar
2 1/2 teaspoons coarse salt
1/2 teaspoon freshly ground pepper
2 tablespoons olive oil
2 pork tenderloins (about 1¼ pounds each)


Stir together garlic, balsamic vinegar, salt, pepper, and olive oil in a small bowl. Rub the paste all over pork. If you like or have the time, marinate overnight. If not, no worries, it will still be great!

Grill preparation:

Sear the tenderloins on all sides, then grill for about 20-30 minutes, rotating every 10 minutes, until the internal temperature is 160 degrees. Try to let it rest before slicing.

This recipe was found here. There is also an oven version located there.

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Posted by on May 24, 2012 in Gluten-Free, Paleo, Recipe


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I know much of this blog most of this blog is concentrated on how to eat well, but there’s more to a healthy lifestyle than that. While diet is 70% of the battle, a very important aspect to being healthy and fit is exercising regularly. I seem to see everywhere that being fit is 70% diet and 30% exercise. I’ve also seen that it’s 60% diet, 30% exercise, and 10% genetics, but I’m no doctor, so I don’t know any of it for sure. However, everything seems to be close to those percentages.

I always hated to work out. Totally and completely true. My sister and a friend used to run together in high school. Anytime I’d go with them (which was not often), they ended up laughing at me because I just couldn’t handle it. In college I took a lifetime wellness class and had to work out some (weights) to pass the class, but I did the bare minimum. After college I lived with a friend who ran all the time and loved it. I may have gone with her once in the six months we lived together. After getting married I started going to the gym with some girlfriends for Yogalates (Yoga/Pilates Fusion) and cardio dance, but I never enjoyed it enough to be consistent. After that I tried Zumba for a while, but I didn’t stick with that long either.

Workouts were either miserably boring or too repetitive. I got bored and never really enjoyed any of it for a length of time. I also just felt like another face in the crowd. Sure, I had at least one really good friend with me on each occasion, but my workouts were lacking a supportive community. How can anyone really stick around for extended amounts of time in a situation like that? I think that’s why I have really enjoyed CrossFit.

I go to workouts now without a best friend or Brett going with me. I’m part of a family-a CrossFit family. Our classes are no bigger than 10-12 people on average…sometimes less. You know everyone’s name…even the newbies. Everyone is encouraged and pushed to reach their full potential. I’m no longer a face in the crowd, but a person with a name and potential.

If you are interested in working out at a CrossFit gym and you are in the Jackson area, check out CrossFit Jackson‘s website.

I read an article today from Invictus CrossFit. The article was titled “Don’t Workout with Strangers.” I’ve copied and pasted it below. It expresses what I’m feeling much better than I did.

Elevators are awkward. They present an opportunity by which you could be uncomfortably confined with several individuals that you have never met. Body odors, loud talkers and space invaders are just a few of the many perils of the awkward elevator situation. And because we know that the ride will end soon, it just isn’t worth making a personal connection with our fellow passengers. Unfortunately, at GloboGyms around the country, millions of individuals are turning their fitness facilities into similarly awkward and unappealing places. GloboGyms are filled with people tuned in to their headphones and doing everything humanly possible to avoid eye contact. There is always some trepidation as to whether someone is going to want to “work in” with you and leave a sweaty trail in their wake. More often than not there is a guy grunting or yelling loud enough for any female of breeding age to hear him from across the gym and look over to see his kipping bicep curl. Despite all of this, millions suck it up and hurry through their workout hoping to make it out of their with as few awkward interactions as possible.

Why do people choose to put themselves in that environment? Given a choice, wouldn’t you rather workout amongst friends who will support and encourage your efforts and celebrate your successes? If not, you’re a sociopath and can stop reading. But if you are like those of us who enjoy the company of others, CrossFit Invictus is the place for you.

One of our taglines and objectives at CrossFit Invictus is “Building Communities,” and it is something we take very seriously. We believe that there is more to elite fitness than just athletic achievement. CrossFit facilitates development of mental fortitude because of the rigors associated with its relative intensity, but more importantly, it fosters friendships in a way that is only typically seen in team sports and certain divisions of our Armed Forces. CrossFit can at once be inspiring and humbling. It presents hurdles that seem insurmountable and the thrill of achievement when they are overcome. It’s precisely because of these rigors and their associated emotions that we grow close to those who share the experience with us. We cheer the loudest for others because we remember overcoming a similar obstacle and know the sense of achievement. Their successes become our inspiration and drive us to achieve even more.

For the most part, this community building is organic and needs very little tending. But it is important to plant the seed. At CrossFit Invictus I ask at the beginning of each coaching session that everyone takes a moment to introduce themselves to anyone in the room they don’t know. I encourage our more veteran athletes to take the initiative to introduce themselves to newcomers even before the session begins. It might seem silly or forced, but it is amazing how knowing someone’s name can change your view of them and your willingness to connect with them. So if you have not made a habit of it already, be sure to shake someone’s hand and introduce yourself the next time you see someone in here that you haven’t met. By doing so, you help us combat the awkwardness that plagues GloboGyms (and elevators) everywhere.

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Posted by on May 23, 2012 in CrossFit


Paleo Chocolate Chip Cookies

Before going paleo, Brett and I were in LOVE with break and bake chocolate chip cookies! We would get them every once in a while to eat on. They never lasted very long, either!

Well, I’ve wanted to try to make some for a while now, but I wanted for them to be good. There are so many different recipes out there, and I wanted to make the right recipe. I actually found a blog post in which BakerGal compared six different paleo chocolate chip cookie recipes (you can find that here). I ended up making the ones that she said tasted the most like regular chocolate chip cookies. Brett and I have to agree! We LOVE these! I even had my mother-in-law and sister-in-law try them and they said they tasted the same!

They appear darker (because of the almond meal), but they weren’t burnt. I don’t have any pictures due to an unfortunate event in which the measuring cup met and shattered the screen on my phone…

Anyhow, here is the recipe from The Food Lovers’ Kitchen:



  1. Preheat oven to 375°F.
  2. In a medium-sized mixing bowl combine dry ingredients.
  3. In a small mixing bowl beat eggs, maple syrup, and vanilla extract with a hand mixer.
  4. Pour wet ingredients into dry and beat with hand mixer until combined.
  5. Melt coconut oil, pour into batter, and continue to blend until combined.
  6. Stir in chocolate chips.
  7. On a parchment-lined baking sheet, drop balls of cookie dough, about a tablespoon in size.
  8. Bake for 15 minutes.
  9. Let cool and serve with coconut milk.
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Posted by on May 22, 2012 in Gluten-Free, Paleo, Recipe


Motivational Monday: So You Have a Good Excuse

Yeah, I’m sure you have a good excuse for why you can’t workout….

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Posted by on May 21, 2012 in Motivation


Sunday Success Story: Johana Pat

The story below is about Johana Pat. She began CrossFit in January 2010 and the Primal/Paleo diet in March 2010. You can read her story below and check out her results 7 months into CrossFit and 5 month into the Primal/Paleo diet.

This article was written by Johana and copied from here.

Johana Pat - Before and After

Johana Pat – Before and After

As a child I was fairly thin but once puberty hit I no longer was ever really thin again. I had never been greatly overweight during my teenage years but I definitely was not comfortable in my weight and appearance. After graduating high school I would go through spurts of working out, lose a little weight, then get bored of the routine of it all and go back to how things were before. This cycle lasted for years, and hit the worst after a break up with a boyfriend that affected me in the worst way. I had gained weight while with him and a bit more after the break up. I was unhappy with myself and what I had let happen.

Come January of this year I was fed up. I knew very well that it is all in my control and that I need to quit half-assing my efforts. I made a promise to myself that this time I will do a ton of research, ask questions, and keep to a fitness plan to lose weight the healthy way. And I did, and I did well. I was eating healthy and doing circuit training on my own up until March.

Johana Pat - KB Snatch

Johana Pat – KB Snatch

In March, after consulting with Your Nutrionista on healthy eating habits, she asked if she could add me as a trial client for nutrition consulting and I agreed. She is the one that introduced me to the Primal Blueprint (Mark’s Daily Apple). I was very hesitant and anticipated it to be much harder than I ever imagined – I mean, come on, no bread, pasta, rice, beans, artificial sugars, AND keep it low carb? But she insisted that I try it for 2 weeks and see how I adjust and if I like it. I was game and decided to dive in headfirst. Surprisingly, it was not as hard as I anticipated and always felt energized and was never hungry.

As I did research on other blogs that eat primal or paleo, I noticed that most (if not all) people that eat this way also do CrossFit. I wondered to myself, what is this CrossFit that they speak so highly of? Did more research again. I was very intrigued at the intensity. So what did I do? More research of course! I browsed for CrossFit gyms in my area and came across more than I ever expected but I decided to contact the one that was closest to me, CrossFit 310 in Redondo Beach, CA.

By this point in April, I had lost about 30lbs on my own already. Then I contacted Kris, the affiliate’s owner, and we set up a time for me to come try it out with the free introductory class. Since I had been doing circuit training I wasn’t too worried about keeping up, but I also had no idea what to expect and I knew it’d be so different than what I’m used to.

I’ll never forget my first experience walking into CrossFit 310. First of all, it’s basically a warehouse, with a huge garage door opening, but I walked through the lobby doors. No treadmills, no ellipticals, no step machines, no weight machines, and no mirrors. All I saw was bars, hanging rings (what, is this gymnastics or what?), barbells, plates, a rope (is this the military or what?), row machines, a punching bag laying on the floor (how are you supposed to kickbox with it on the floor?), and all this scribbling on white boards.

Then Kris came to greet me, asked me some questions about my physical health and I gave him a quick recap, I signed a release form (in case of injury), and genuinely said he’s excited to have me try it. Did a WOD with the rest of the group, which on that day were all ladies who were very welcoming and guided me through the warm up. After the WOD? Felt like I couldn’t walk, but I felt amazing.

Johana Pat - Box Jumps

Following the WOD, he stated, “I’ve never been a great salesman, ever, which is why I wanted you to try it for yourself as opposed to me telling you what it is and selling it to you…if you liked what you experienced, come back for another WOD in a couple days.” And I did just that. After a few more times, we discussed rates and I joined officially.

That was in April of this year, and the transformation my body has taken from then to now is nothing short of amazing. Beyond the physical transformation, I am immensely stronger. Which completely debunks the myth that you’ll get bulky if you lift heavy weights. I fell in love with CrossFit back then and I am still utterly in love with it. Isn’t that what most people strive for? To have a fitness regimen that you wholeheartedly have a passion for and look forward to? Well, I have found that, and would recommend it to everyone and anyone.


Orange Cranberry Muffins

These delicious muffins were our breakfast choice for this week! I’ve always enjoyed the cranberry orange muffins from Starbucks, so this recipe was one I definitely had to try. They are deliciously flavorful! Only con: They are heavier than the muffins I’ve made in the past, but they were still good. I’m going to try to figure out a way to make them lighter…any suggestions are welcome!


Cranberry Orange Muffins
Makes 12 muffins

  • 1/2 cup unrefined coconut oil
  • 1/2 cup honey
  • 3/4 tsp celtic sea salt 
  • 6 eggs, preferably pasture-raised
  • 1.5 tsp vanilla extract
  • 1/2 tsp orange extract
  • zest from half of an organic orange
  • 3/4 cup coconut flour
  • 1 cup frozen cranberries (don’t add extra or the muffins will be too tart)  I used craisins instead of frozen cranberries.
  1. Melt coconut oil in a small saucepan over low heat. Turn off heat and allow to cool slightly.
  2. Meanwhile, combine the eggs, salt, vanilla extract, and orange extract in a large bowl.  If using an immersion blender, pulse a few times to combine. Otherwise, mix to combine with a whisk or mixer.
  3. Add the honey to the coconut oil and stir slightly.  Pour this mixture into the wet ingredients and blend well with immersion blender or mixer.
  4. Measure out the coconut flour.  Since coconut flour clumps, it will need to be sifted if you are not using an immersion blender.
  5. Pour the coconut flour and orange zest into the bowl with the wet ingredients.  Use an immersion blender or mixer to thoroughly combine all ingredients, making sure there are no lumps.  (Since coconut flour does not contain gluten, there is no worry of over-mixing it).
  6. Fold in the cranberries with a spoon or spatula.
  7. Line a muffin tin with paper cups.  Scoop the muffin batter into the paper cups.  (about 3 T)
  8. Bake muffins in 325 degree oven for about 40-50 minutes, until muffins are set and a toothpick inserted in the middle comes out clean.  If you are in a time-crunch, you could bake them at 350 degrees initially, but you’ll need to reduce the heat after a bit so they won’t burn before being set in the middle.
  9. Remove from oven and cool.
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Posted by on May 17, 2012 in Gluten-Free, Paleo, Recipe


Bacon-Wrapped Beef Roast

I just made this recipe up last week. It was really good if I may say so myself.


Roast (3 lbs)

6 tsp onion powder

3 tsp ground mustard

2 tsp ground pepper

2 tsp salt

7 pieces bacon

½ c beef broth


Preheat the oven to 325 degrees.

Mix together the dry ingredients and coat the roast with them.


Place the bacon oven the top and around the sides of the roast. It’s okay if it doesn’t go all the way around.

Pour beef broth in a deep casserole dish and place the roast in it.


Cook for 2.5 hours at 325 degrees.


I don’t have a finished picture due to my phone breaking….. sorry!

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Posted by on May 15, 2012 in Beef, Gluten-Free, Paleo, Recipe


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