Workout of the Day:
Thruster
3-2-1-1-1
and then,
Tabata Thrusters - 8 rounds (4 minutes) of 20 seconds of work and 10 seconds of rest.
(Use 40-45% of today’s 1-RM. Count total number of reps completed.)

The Cool Kids - the Invictus 6:30 p.m. On-Ramp session - just one session away from graduation.

An Almost Paleo Week – Part Three
Written by Sarah “The Human” Murray

Monday

It’s Monday morning. You don’t want to get up. But luckily for you, breakfast is already made (see yesterday’s post). Heat up some frittata and enjoy it with a cup of coffee and a nice glass of water! Pack an apple and some nuts/raisins to snack on at work.

Lunchtime rolls around. You’re starving. Good thing you’ve got the leftover chicken and vegetables from last night. Gosh, this paleo thing is easy huh?

It’s been a long day. You just finished up the 5:30 at Invictus, and it’s now dark. You’re starving, need a shower, and are ready to get home. Grab a coconut water for post-workout recovery and get excited about some buffalo burgers for dinner!

Buffalo Burgers

In a large bowl, mix buffalo meat (or just lean hamburger if you don’t want to do buffalo), 1 egg, a few splashes of liquid smoke (available at most grocery stores), 1 tsp paprika, 1 tsp pepper, 1 tsp salt, several handfuls of chopped fresh basil, and several cloves of garlic (chopped). Form into patties and cook on the grill or stove. Serve with a large amount of salad (I used avocado oil and small amount of balsamic vinegar to dress—it may not be completely paleo but if this is the biggest cheat of the day, I figure I’m doing okay). Enjoy fresh fruit (berries are my favorite) for dessert. And hopefully you made enough burgers and salad so you already have lunch tomorrow!

Tuesday

Like yesterday, you’re starting the day off right because you’ve already got your breakfast, lunch, and snacks ready to go. So really the only thing you have to worry about is dinner. Time for some spaghetti!

Spaghetti Squash with Shrimp and Sundried Tomatoes

Cut spaghetti squash in half and scoop out seeds. Place cut-side down in a roasting pan with about an inch of water. Cook at 350*F for about 30-40 minutes. Allow squash to cool slightly and scrape flesh out with a fork (making what looks like spaghetti noodles). Place “noodles” into a bowl and pat with a paper towel to absorb excess water. Meanwhile, chop several handfuls of basil, several cloves of garlic, and lots of sundried tomatoes into small pieces. Cut some broccoli (one large head) into bite-size pieces. Defrost and peel the shrimp. Heat several Tbsp olive oil in a large pan (a wok works great) and add garlic, broccoli, and shrimp. Sauté for several minutes until shrimp are opaque and broccoli is cooked. Add sundried tomatoes, basil, and “noodles”; continue to sauté for another five minutes and then serve.

*Note: Dessert tonight was actually a huge cheat—two large pieces of Marine Corps birthday cake. But on a normal non-birthday night it would be berries and maybe some shredded mint and unsweetened coconut.

Wednesday

So it’s officially hump day, and by this time I’m usually kind of sick of frittata. So this is a good day to grab one of Michelle’s Mmmm Good breakfasts (highly recommend the apple cinnamon fauxtmeal) or you can make paleo pancakes.

Paleo Pancakes

Mix together ½ cup nut butter (almond works great), ½ cup no-sugar added apple sauce, 2 eggs, 1 tsp vanilla, 1 tsp almond extract and 1 tsp cinnamon. Use coconut oil to grease pan and make pancakes! Serve with fresh berries and a small amount of maple syrup. A hard boiled egg or two on the side is good too—adds a little extra protein.

Lunch is leftover spaghetti squash from last night. Apples, almond butter, and a little trail mix are snacks.

Chicken and Butternut Squash

Cut two to three chicken breasts and one butternut squash into bite size pieces and place in large ceramic baking dish. Drizzle 3 Tbsp honey and 2 Tbsp sesame oil over the chicken and squash, and sprinkle with crushed red pepper flakes. Stir to ensure all pieces are coated. Bake at 400*F for 20 minutes, stirring occasionally. Add several chopped green onions, stir, and continue to bake for another 10 minutes, or until squash is squishy and chicken is slightly browned. Serve on a large bed of spring mix salad and sprinkle with toasted sesame seeds.

“Milk”shakes

Peel and freeze two bananas. Place frozen bananas, about 1 cup coconut water, 1 tsp vanilla, 2 Tbsp cocoa powder, and a few ice cubes in the blender. Blend until there are no ice chunks left (you’ll hear them as you turn the blender off if there are still some in your milkshake). Pour and enjoy. Makes two large milkshakes. For an added treat, whip a little coconut milk (this is why the non-water kind is so essential) and a splash of vanilla and spoon on top—just like whipped cream, except it’s a lot sweeter.