Day 4

Today was an early day for me, up at 6:00 to get myself and the kids ready for school by 8:00.  Even then we are always running out the door.  The kids were laughing at me this morning as I grabbed my huge bag of food for the day ( wouldn't be home till 3:30).  And my 8 year old daughter announced to her classmates "my mom eats A LOT!).  What can I say!

Breakfast: piece of quiche, some nuts, 2 stalks of almond butter and raisins on celery.


Morning snack: 3 stalks of celery with almond butter and raisins, a cup of organic blueberries,Sugar snap peas.


Lunch: Large helping of leftover Vegetable Beef Stew, a few Blueberries, sugar snap peas, and almonds


Snack: Butternut squash/apple bake, about 10 macadamia nuts and a taste of coconut butter.

Post WOD  (6:30 p.m.):   1 banana and a handful of almonds, small piece of leftover Baked Egg Casserole.  

Dinner: Verde Chicken is baking in the oven right now, my dinner will be a  nice salad topped with the Verde Chicken.  Can't hardly wait, and in the meantime I am going to enjoy a cup of Mint Tea!  It's my new favorite!

Day 3

It was a busy day, so I didn't keep track of what I ate but did stick to Whole 30.  
Dinner was yummy and reminds me that summer is on it's way.  Grilled Grass fed beef Hamburgers, served over a bed of salad, with guacamole, grilled onions and a side of grilled zucchini.  Tomorrow is another busy day, so I am making large batch of quiche so we can all grab and go tomorrow.  Hope your Whole 30 is going well.  Stay focused and don't give up, the first week is usually the hardest.  If you have any questions give any of your trainers a call.  Or post a comment here or on the CrossFit Eureka Web page.  We are here to help you succeed.

Boerewors sausage

Boerewors: the hardest thing you will ever pronounce.

Good thing it tastes so good! Nick came home from the fire station one day raving about this sausage! So off to the Coop we went and its a treat worth savoring. It is a little pricey but you are already saving money by not dining out on your Whole 30 anyway so give it a go. It comes from Ferndale, its grass fed beef and pork and spiced just right.

You can cook this just about any way you like. Slice it up and stir-fry it with veggies or what we did last time was bake it in a cast iron skillet in the oven and serve it over spaghetti squash.

Get creative with this and enjoy it! I baked mine at 350F for approx 20 minutes. Be sure to check it regularly after 15minutes. I would like to try it as a breakfast dish sometime to further experience the versatility of this wonderful meat.

Day 2

What are you eating?  Click comments to post, and share with everyone, it's a great way to get new ideas and help.

Breakfast:  2 eggs fried in coconut oil, sweet potato and a couple bites of Coconut butter, and a large glass or two of water.

Lunch: leftover spiced chicken over mashed cauliflower, Brussels sprouts.

Snacks: celery with almond butter and raisins, coconut butter, nuts, ( I can't really remember it all)

Dinner was a hearty Vegetable Beef Stew, yummy!  Made 2 crock pots so there is leftovers for today.  Probably be lunch today.

Day One of Our 30 day Challenge

Today, is the first day of our box wide 30 day Paleo challenge.  I have already been eating Paleo since September, so my eating it pretty clean already, however, this is my first 30 day challenge and I'm a bit apprehensive about completely giving up everything for 30 days.  No more Paleo Pancakes, Coconut Ice Cream of Dark Chocolate for 30  days.  I'm ready, and like a challenge so here it goes!

Breakfast today was on the run, I grabbed a leftover piece of boneless skinless chicken breast to eat while driving the kids to school.  Once home I topped it off with 1 cup of leftover Apple Squash mixture and 10 macadamia nuts.  Washed it all down with a large glass of water and I'm ready to go.

 Lunch:  6 Macadamia nuts and 1/2 of Steven's banana while making lunch for the two little ones
                1 large heaping bowl of Vegetable and Beef soup (leftover from a few days ago)
                1 small tangelo 
Went heavier on the fruit today than I usually do, soup was delicious. 

I highly recommend soups or stews, they are a wonderful way to get in a lot of  vegetables with out necessarily having to taste each of them.  I just use whatever I have at home.  This time it was premade beef broth and chicken broth (I made a huge pot and didn't have enough of only one kind).  Browned grass fed ground beef, and veggies galore!  Shredded purple and green cabbage, sliced carrots, diced parsnips, kale, chard, celery, green beans, yellow and red peppers, onions, garlic, basil and bay leaves.  There may have been other veggies in there, I didn't really keep track.  I love to throw spinach in there too, just didn't this time.  The nice thing is no recipe is necessary, just create with what you have in your fridge or freezer, it's a great way to use up fresh veggies that me about to go bad, or leftover cooked veggies (just be sure to add them near the end if they are precooked).  

Snacks for the afternoon ending up being celery with almond butter and raisins, nuts, dates, a few tsp of Coconut butter and some sweet potato.


Dinner was a yummy spiced chicken, garlic roasted brussels sprouts, green beans and oven roasted broccoli.

Crustless Mini Quiches

There are many versions and names for these floating out there on the Internet.  This is just a jumping off point, use your favorite ingredients or whatever you have on hand.  This just happens to be what I used this time, but you could throw in some diced zucchini, cooked crumbled sausage, ground beef, kale, chard, sweet potatoes, etc. the possibilities are endless.
Here is my version:

Crustless Mini Quiches

Makes 16-18 (my pan size made 18)

12 Large Omega 3 or other cage free, vegetarian fed, etc eggs
8 slices of bacon chopped and precooked
1 large carrot grated
1 large handful of spinach chopped finely
3 mini red bell peppers (or a couple tablespoons of a whole one), diced
3 mini yellow bell peppers (or part of a large one), diced
1/2 cup of chopped broccoli florets
2 green onions (or more if you like a strong onion flavor), chopped finely
1 chicken breast precooked with salt and pepper, diced (or any leftover meat, I just had this in the fridge)

Preheat your oven to 350 degrees.  Combine all of your ingredients and beat on high till frothy with electric mixer.  Grease muffin tins with coconut oil liberally and pour in mixture 1/4 per muffin cup.  Making sure to keep stirring up those goodies so they don't sink to the bottom while your filling your muffin cups.  Bake at 350 degrees for about 20-25 minutes depending on your oven and muffin pans.   Remove from oven and allow to cool for a few minutes, then run a knife around the edges to loosen, remove and eat warm or allow to cool completely to store for later.

These are a great grab and go breakfast or post WOD snack, make them ahead on the weekend and just warm up in the morning and go.

Post comments on your favorite versions to share with others.  We would love to hear from you.

Vegetables prepped and ready to go.

 Bacon browned and looking yummy!

 All the ingredients minus the eggs, mixed together and looking good!

Beat until nice and frothy.

In the pan and ready to go in the oven.

In the oven to bake for 20 minutes or so.

Ready to eat!

The 5k Group After Finishing the Trinidad Clam Beach Run

Nick Launius (CrossFit Trainer/Owner), Matt, Jason and Katie Berrey, Irene Barney, Sheilla Salinger (part Owner), Jeanette Johnson, Meredith Launius (CrossFit Trainer/ Owner) and her daughter Alicia Launius (my running partner today, Good Job Alicia!).

 Not pictured is Kelsey Marchi who ran the 5 3/4 mile today!

Congratulations  to everyone, great effort, looking forward to the next one in March!