Seasonal time changes affect our health. Springing forward by an hour seems to be harder to adjust to than the fall change of turning clocks back an hour. Keeping our circadian rhythms in check - i.e. our sleep-wake cycle - is imperative to health and vitality. Here is a good article from Mark Sisson on the subject - while he is addressing the Fall time change, there are some key points that many may find useful...especially for kids. They need a lot of sleep!
This is a vitamin-packed salad and if you're craving a little dairy, you can add the ricotta salata...it is really tasty after marinating overnight...
Lacinato Kale and Ricotta Salata Salad:
3/4 to 1 pound lacinato kale (also called Tuscan kale) or tender
regular kale, stems and center ribs discarded
2 tablespoons finely chopped shallot
1 1/2 tablespoons fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon black pepper
4 1/2 tablespoons extra-virgin olive oil
2 ounces coarsely grated ricotta salata (1 cup) - optional
Working in batches, cut kale crosswise into very thin slices.
Whisk together shallot, lemon juice, salt, and pepper in a small bowl,
then add oil in a slow stream, whisking until combined well.
Toss kale and ricotta salata in a large bowl with enough dressing to
coat well, then season with salt and pepper.
Learning handstands can be challenging but fun. It is important, as we've said in the past, that kids go upside down on a regular basis. This action stimulates the vestibular system in the ear canal. Arms must be fully locked, shoulders active and core tight! Your arms aren't shock absorbers in this movement. Practice them each day and you'll get better quickly...
If the weather looks bad today, I will send all parents an email by noon letting you know the status of kids' classes for today. You can also check here for an update if you aren't sure or call me directly at 540-230-3415...
Paleo Chicken Nuggets:
1 lb. boneless chicken breasts
3 TBPS olive oil
2 or 3 cloves garlic, minced
Onion powder
Paprika
Any flavors your kids like!
Salt/Pepper
1 1/2 C. almond flour
Olive oil for sauteeing chicken
Homemade honey mustard for dipping
Cut chicken breasts up into chunks. Mix olive oil and spices together. Add the chicken pieces to this mixture and allow to marinate for 2 or 3 hours. In a cast iron pan, heat up a few TBSP of olive oil. Coat each piece of chicken in almond flour and brown in the pan. Remove and add to a baking sheet. Once all pieces have been browned, bake the nuggets for about 20 minutes. Serve with homemade honey mustard. Easy, healthful and yummy for kids!
Observeable, measureable, repeatable. That is the reasoning behind recording all of your workouts. Data is of the utmost importance at CrossFit Blacksburg. If you can record numbers for your workout, you can easily repeat that same workout and be able to observe any change that may have occurred. Be it that you were faster or slower, able to move more or less weight on the barbell - these are important data points towards your fitness level.
Keep those journals current, kids!
From Paleo Plan,
Paleo Hummus:
2 TBSP olive oil
2 tsp ground cumin
1 head cauliflower, cored and cut into 1-1/2" florets
1/4 tsp sea salt (optional)
1/8 tsp freshly ground black pepper
1/2 cup tahini (find it fresh at Annie Kay's or Eats...)
3 cloves garlic, smashed and minced into a paste
juice of 1 lemon
1/8 tsp paprika
1. Preheat oven to 400°F.
2. Toss cauliflower, olive oil, cumin, sea salt (if desired) and black pepper together in a large bowl.
3. Transfer mixture to rimmed baking sheet and spread out evenly.
4. Bake until cauliflower is browned and tender, 25 - 30 minutes, stirring occasionally.
5. Combine tahini, garlic, lemon juice and roasted cauliflower in a food processor. Blend until a smooth paste forms (add additional olive oil if desired).
6. Season with sea salt (if desired) and sprinkle paprika on top.
7. Serve warm or cold with assorted vegetables.
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Thanks to everyone who came out on Saturday night! We had a ton of activity including Simon Says Gone CrossFit! Everyone enjoyed the activities and a movie - next PNO will be in May! Hope you can join us! Today we will follow our regular schedule...
This side dish requires only 7 simple ingredients and they are pretty easy to find - the Blacksburg Farmer's Market probably has all of them this time of year. The seasoning that I used comes from Penzey's Spices...We served it alongside some slow-cooked beef and roasted spaghetti squash...
Roasted Veggie and Bacon Salad:
1 lb. chopped carrots
1 lb. chopped parsnips
6 strips thick-sliced bacon, chopped
1 chopped red onion
Salt/Pepper to taste
1 tsp. Bavarian Spice from Penzey's
1 TBSP sherry cooking wine
Cook bacon in a saute pan and reserve the fat. Put all veggies and spice into a roasting pan and add some of the fat - toss well and roast in a 400 degree oven for 30 minutes. Remove the veggies and toss with bacon and sherry.
Some funky odors have been making their way around the gym lately...On Monday, we had a quick chat about personal hygiene. Please make sure that you are washing hands thoroughly after using the restroom. And, if you think you might need to use a little deodorant or antiperspirant, you probably do! Try using Tom's products as they contain no aluminum.
