Need breakfast in a hurry? Ever feel so rushed in the mornings that you are worried about getting your day started off right? Well here is a breakfast casserole that will last for several days, with minimal time prep. While you are cutting up some veggies for your week, we can add some to this casserole!
Ingredients:
6 1/3cups of sliced zucchini and yellow squash (5C)
3 cups of sliced mushrooms (1C)
3 cups of brussel sprouts (4C)
15oz of sausage (10P)
14 eggs (14P)
2/3 cup of “505” green chili (2C)
Preparation:
Pre-heat the oven to 350 degrees. Use your food processor to slice up the squash, mushrooms, and bussel sprouts or you can slice them up with a knife. While you are cutting up your veggies, place the sausage in large skillet. Cook the sausage for 10 minutes, then add the veggies to the skillet. Once the sausage and veggies have cooked for several minutes, place them in a 9 x 13 inch casserole dish. In another dish whip up the eggs into a scramble, add to the veggies and sausage. Add the green chili and mix all well together. Place the dish in the oven and cook for 20 minutes or until the top of the casserole is golden brown. Once the casserole is cooked, let it cool for 15 minutes, cut the casserole into quarters and then cut the quarters in half.
This meal makes 24P, 12P, your final pieces will be 3P, 1C. Add some tasty fruit to fulfill your carbs, and top your piece with some homemade pesto from the nutrition challenge to round out your fats.
As many rounds as possible in 12 minutes: Run 200m 3 Bear complexes, 95#(65#) Run 200m 6 Bear complexes, 95#(65#) Run 200m 9 Bear complexes, 95#(65#) …..
For today’s workout, a bear complex consists of 1 squat clean thruster and one back squat thruster. The bar must reach the ground after each complex.
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Yes! This happened!
Habits!
One of the most powerful things controlling our everyday choices. It’s neurologically a fact and also a biological safeguard to make life “easier” for us to live. If our minds have habits that it preforms daily it can put it’s energy to other tasks that are more critical to our advancements. The interesting stuff comes in when you think about what your habits are. They are laid into the entire fabric of our days. From the time we wake up, to what we eat for breakfast, to how often we call our moms, what we do when we get home from work and what route we take to work. Habits either good, bad or indifferent rule our existence.
Take sometime today to challenge your habits. Write a list of all the things you routinely do. Like grab a pint of ice cream when your feeling down. Make of list of the great ones, the neccessary ones, and pick just one or two that you’d like to change. Once you’ve decided what you want to change, you’ll have to replace that habit with another, or your will power may not be enough to make change. For instance, if you always grab an ice cream when you’re feeling down, make the choice to buy a trashy magazine everytime instead.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
For those of you who donned your bathing garments and jumped into the mobile hydrostatic body fat testing tub, you received a comprehensive body composition analysis. This included your total body weight, lean body mass, and body fat percentage. Other than dwelling over your body fat percentage, what can you do with this information?
With your lean body mass, you can accurately calculate the amount of food that you need to eat in order to sustain your lean body mass (muscle tissue, organ tissue, and bones) and shed excess body fat. The only other determining factor you need to take is your activity level per day. Once we take all this information into account, you’ll be on the road to a healthier body composition and a longer life.
Want the equation? Stop in at CrossFit Verve on Tuesday June 26th at 7:00pm for another installment of our Nutrition Workshop. Can you or your health wait another month before you address how to properly fuel your machine??? I think not! Think of it, if you miss this one and wait for the next one, you’ll only be getting started in late July! The summer is more than halfway over by that point! Make your health a priority… see you there!
A while ago I was with my mom and she made a comment about being “born ready”- I laughed and said “but I wasn’t!” Just over 26 years ago, I was born 6 weeks early. When I came into this world, I had underdeveloped lungs and spent two weeks in the NICU at The Children’s Hospital. So literally… I wasn’t ready.
I overcame the initial plan that nature had in store for me, with medicine and my mothers nurture which got me out of the hospital. I never had any real lung issues brought to my attention due the fact I grew up in gymnastics- the longest wind I had to have was for a floor routine.
I first noticed some issues when I attended my first fire academy in 2004, I had some pulmonary function tests and they found my lung capacity was well below normal, and gave me every medicine that they could which mirrored what they would give an 85 y/o COPD patient just shy of supplemental oxygen. I was supposed to take Singulair, Advair, Spirva, and Albuterol. I took them for a few weeks and opted out after my first servings depleted. I decided I didn’t want to depend on medications if I could help it. If I really wanted to be a firefighter I wouldn’t be able to grab my inhaler and give it a few puffs mid search, mid fire attack, mid-fire job task.
I decided I would build my lungs on my own, without medication.
In 2007, I was in a bad car accident partly due to weather and the other part due to my error. Once again thanks to medicine and nurturing behavior I bounced back from a collapsed lung, lacerated spleen, broken ribs and head injury. Yes this was a minor set back, but thats it just a “minor” set back.
In 2008, I found CrossFit Verve, less than 1 year after my car accident. I couldn’t run 400m without feeling like I was literally dying. I would cherry pick any wods that had running, anything with running. It was SHAMEFUL, I was not working on what I truly needed.
In 2009, I had my body fat tested similar to what we did last week at Verve. My lung issues made it almost impossible to empty my lungs. I am never able to exhale all my air, I can take in as much air as I need, but can’t get rid of it. The testing site that did the one in 2009 reported me my body fat was 26%, they told me that I needed to work on my diet and get a fitness program. Oddly enough I weighed the same and was 1 year into CrossFit, I was feeling great, I was zoning my meals but apparently, I had very high body fat percentage for my size, I was mortified. After realizing the test works on how much air you can expel from your lungs, I realized it was flawed for me. This last weekend I did the body fat test and had much better results at 10%, results that I felt matched the way I look and feel. My lungs have improved, I haven’t looked at my pulmonary function test numbers, but I have seen all over improvements.
Now I run, not becaue it’s the wod, I run for fun, I run because it’s a weakness. Finally I breath in control. Not just gasping or wheezing but rather breathing systematically gets me through any function in my life. The combat test for the fire department, is a 4 mile run and a challenging fire breather wod. My lung size and controlled breathing has also proved to be beneficial while sucking down a bottle on my SCBA (the breathing apparatus firefighters wear while in hazardous conditions), and I know last longer than most.
Nature set me back twice in my life, I overcame both. I know life throws curve balls and disadvantages but it’s up to the each of us to make the changes to nurture our disadvantages.
My willingness to nurture has helped me be who I am today!
Lots of things are hereditary, others are just the way we were brought up. It’s choice to live how you want to live. All of us at Verve have made that choice to nurture ourselves into a healthier life style.
Nature can give us Hereditary /bad genes, accidents. But we can choose to nurture our diet/Eating choices, and physical fitness.
Three rounds of: Burpees Power snatch, 75# (55#) Box jump, 24″ (20″) Thruster, 75# (55#) Chest to bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
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Sheldon, jumping for excitement at Verve.
Please come join us at Verve today for “Hope” and the Verve Garage Sale. We’ll have various sporting equipment for sale, with a percentage of it all going to “Hope.” As of this morning, Verve has already raised over $1100, please help us send more to this cause to support St. Jude’s Hospitals.
The Verve Garage Sale will run from 9am to 1:30pm. Verve athletes bringing gear, please refer to yesterdays post regarding guidelines. Cash or check only for items, you have to take it with you!
