October 1st and November 1st WOD from CrossFit Mamas and Spinach/Tomato Orzo soup recipe!

Yesterday I did 19:14 for this WOD: October 31st!

2 rounds of:

50 push-ups (I alternated with normal and girly push-ups since my elbows aren't so strong!)

75 sit-ups (OMG these were killers!)

50 front squats, 20 lbs. (did it with dumbbells, 20 lbs.)

75 jump rope

November 1st WOD is: (as always from CrossFit Mamas!) 

21 dead lifts, 30-60lbs

21 push press, 20lbs

50 squats

15 dead lifts

15 push press

50 squats

9 dead lifts

9 push press

I'll post the result later! Ok I did it on Friday, since I wasn't able to do it on Thursday. So here it is: 5:40! Yeah great WOD, BTW my arms are dead!

Yesterday was my day off and I try the Orzo spinach/tomato soup! It was good, easy and didn't take a lot of time and ingredients to make it! I have almost everything at home already!

Found at: Babble: The family kitchen

Spinach Tomato Orzo Soup

Ingredients

1 large onion, chopped

2 cloves garlic, chopped

1 lb. spinach, fresh or frozen, defrosted

1 – 15 oz. can dice Italian tomatoes (with oregano and basil)

1 lb. package orzo pasta

2 quarts chicken or vegetable stock

2 quarts water

Olive oil

(I add some cooked turkey breast pieces into it for more proteins!)

Method

1. Preheat a large soup. Drizzle with olive oil. Add onions and saute until tender. Add garlic and saute for 2 – 3 minutes. Add canned tomatoes, spinach, chicken or vegetable stock and water. Bring to a boil and reduce heat to medium.

2. Add orzo cook for 12 – 15 minutes or until orzo is tender.

That's it!

And chack this one out: OMG :D

Granola Bars, my personal recipe!

This is my personal recipe for granola bars!

 If you want to make them Protein bars, just add 1 or 2 scoop of your favorite flavor protein powder.

1C. Almond Butter (I use the crunchy one) you can use Natural Peanut Butter (crunchy or not) or even normal Peanut Butter (crunchy or not) but this one will be more caloric.

1C. Smashed Pumpkin

3/4C. Honey

1/2C. Nuts (as you wish: I put pumpkin seeds, walnuts...)

1 T.s of each: Chia Seeds, Weat Germ smashed Flax Seeds (all optional)

1/4C. Shredded  Unsweetened Coconut

1/2C. Chocolat Chips (optional)

2-3C. Oats

Put the Almond or Peanut Butter 20sec in the microwaves.

Put all the ingredients together in a big bowl and mix well.

Put the mixture in a 9x13 pyrex plate, put in the oven for at least 25 min at 350 F (until it's golden on top)

Low-calories Banana and chocolate chips Bread!

In a bowl,

1 C. whole weat flour

1 C. oats

2 tsp Magic Powder

1 tsp salt (optional)

1/4 tsp Baking Soda

Mix all and put aside.

In a bigger bowl, put

1/4 C. honey (optional)

1 C. Mashed Banana (I used 2 bananas)

1/3 C. Corn Syrup

1/3 C. Canola Oil

2 eggs (I used only the white!)

I add 1/2 C. of chocolate chips (optional, but so good!)

you can also add walnuts!

Mix them all, then put the dry ingredients into it and mix well.

Grease a loaf pan and pour the mixture.

Let cool down and unmold the bread.

Bake at 350 degrees fo 45-50 minutes

Mantrum and Pasta and more!

This week Mantrum is:

To prouve to myself that this dream can become a REALITY!

Found on Reasons to be Fit

I'm a big fan of pasta and naturally, I have to try them! Yummy! I picked up the recipe for you, but you can also go get it at Fitness Magazine!

Prep: 10 mins

Cook: 20 mins

Makes: 4 servings

INGREDIENTS

8 ounces whole-wheat spaghetti

2 tablespoons olive oil

2 garlic cloves, thinly sliced

1/4 medium onion, thinly sliced

2 tablespoons tomato paste

4 jarred roasted red peppers, finely chopped

1 teaspoon sugar

1 tablespoon fresh thyme

1/2 teaspoon red pepper flakes

1/2 teaspoon salt

1/3 cup finely chopped walnuts, toasted

3 ounces fresh goat cheese, crumbled

DIRECTIONS

1. Cook spaghetti according to package directions, reserving 1 1/2 cups pasta water; drain.

2. Meanwhile, heat oil in a large saucepan over medium-high heat. Add garlic and onion and cook until softened, about 5 minutes. Stir in tomato paste, roasted red peppers and sugar and cook until just thickened, about 2 minutes. Transfer red pepper mixture to a blender; process until smooth.

3. Return pan to stove, add thyme and red pepper flakes and cook over medium-low heat until fragrant, about 1 minute. Add spaghetti, red pepper puree and salt to pan, stirring to combine. Add reserved pasta water and cook over medium-low heat until sauce just clings to spaghetti, about 2 minutes. Sprinkle with walnuts and goat cheese.

I'll try this one and feedback later!

Also: these are cute and seems comfortable! I know it's no more the season to wear these but if you're like me and you're training inside, it's still ok even in Autum! Still 88$ :S (Found on FitSugar)

Fit test #4 (of the Insanity program) is next week (Monday, October 1st, 2012) and I'm not quite sure (as usual) if I'm getting better on physical plan. Some people told me they saw some changes... I saw it too but I'm pretty intriguing right now with the pictures and measurements I will take on Monday!

So true!

Hope I will do better than Fit Test #3 who was a total massacre! Oh BTW my arms are better now and I can do my pushups too! In the second month of the Insanity program, we do differents figures as the pushups with the elbows ''in'' (the Triceps pushups)

Found on That Pretty Fit chick.com 

OMG it's even harder and my elbows are screaming! Anyway I'll come back later on this one too :P

Have a great weekend!

Turkey Noodles soup, Asian Style!

You might like to try this one: here in Montreal, the temperature is going from hot to totally cold when the sun comes down... In September, I like to spice up and warmed up my meals for the upcoming fall, which’s my favorite season of the year!

I don’t switch instantly to butternut squash soup, but just in the middle, with turkey, instant noodles and veggies! Lots of veggies, you can almost put any kind of vegetables in that soup.

Turkey escalope: 114 calories for 100 gr

24 gr proteins

2 gr lipids

Mushroom: 15 calories for 100 gr

Spinach: 20 calories for 100 gr

Carrot: 26 calories for 100 gr

Celery: 12 calories for 100 gr

I add one little jalapenos + fresh rapped ginger + fresh rapped lemon zest + black pepper for taste (also will depend on the amount of water you put in, I do it by taste honestly... didn't look at the real amount of water for I needed for the right amount of chicken broth...)

Chicken Broth: 3 calories per 100 gr

Soy sauce: 107 calories per 100 gr

app. 250 calories max for one bowl if you add instant noodles.... add 280 calories for 100 gr... So if you're doing a diet.... maybe you shouldn't put the instant noodles...! It's almost 530-550 calories per bowl. But if you're like me and LOVE that kind of food, you'll pass over these 500 calories per portion!

Feedback on Carob Chips Protein Cookies

This is my feedback of my Carob Chips Protein Cookies!

Overall this recipe is an 8.5/10!

As for the time, preparation and cost for the ingredients, I give an 8/10

because it easy peasy to make, the preparation took almost 8 minutes and I had all the ingredients at home! It only makes app. 12 cookies so you have to double the recipe if you want do a big batch!

Then for the taste: 9/10, it was pretty good, actually I didn't though it would taste this good!

BUT

I did some change for this recipe:

I did 1 cup of oats instead of 1/2 cup,

I didn't had packets of stevia, so I put 1/2 tbsp. of powder stevia

and had 1/4 cup of almond milk (vanilla, unsweetened)

So the entire recipe will be:

Ingredients

1 tbsp. almond butter

1 cup oats

1 scoop of protein powder (I used Whey Protein Vanilla)

1 egg white

1/2 to 1 tbsp. of Stevia

1/4 cup carob chips (or chocolate chip, or raisin, or cranberries....)

Directions

Mix all ingredients together in a bowl with your hands, form into balls, and place on a cookie sheet with parchment paper. Bake at 350 degrees for about 6-8 minutes.

Work, working out, eating and just be.... + Carob Chip Protein Cookies recipe to try

How to combine everything?

A lot of work at my job this week, well since last week and it will go on until the end of next week.... I do double shift and I just can't find the time to do my workout... I woke up early yesterday to be able to do the Cardio Recovery from my Insanity Program and even if it was a ''recovery'' workout, I didn't feel I was full into it.... That's a shame because I don't want to miss or ''scrap'' a workout, and after 3 weeks of this program, I can't seem to feel or even see the progress... I think I will have to adjust my eating schedule and probably eat less or with less oats flour....

I'm a sugar freaks: the four ''C'' (candy/cake/cupcakes/cookies)  so it's rather hard for me on the eating plan....

Anyway, I'll try this recipe this weekend, and I'll post my feedback later this week, maybe if you want to try it too and gives me your impressions, that would be great to: P

CAROB CHIP PROTEIN COOKIES

 

Ingredients

1 tbsp. almond butter

1/2 cup oats

1 scoop of protein powder (I used Whey Protein Vanilla)

1 egg white

2 packets of stevia (I got stevia in powder, wonder...)

1/4 cup carob chips

Directions

Mix all ingredients together in a bowl with your hands, form into balls, and place on a cookie sheet with parchment paper. Bake at 350 degrees for about 6-8 minutes.

Makes 6-10 cookies depending on how big you make them.

The recipe was found on Fit Sugar 

Pumpkin Muffins : how to have a good start in the morning, without struggling!

OATMEAL PUMPKIN MUFFINS

I recently tried a pumpkin muffin recipe and I wanted to give my impression:

They are pretty good in the morning, if you don't have the time and patience to make a good and healthy breakfast

Ingredients

1 cups whole wheat flour

1 1/2 cups old fashioned oats

1 scoop of Whey Protein (vanilla flavor)

1 teaspoon baking powder

1/2 teaspoon baking soda

1 teaspoon cinnamon

1/2 teaspoon stevia or something similar

1/4 teaspoon allspice

1/4 teaspoon ground nutmeg

1 1/2 cups canned pumpkin

3 tablespoons canola oil

2 large egg white

1/4 cup low-fat milk or almond milk

1/2 cup dark chocolate chips (optional)

1/2 cup chopped walnuts (optional)

Directions

Preheat oven to 375 degrees F and line muffin tin with muffin cups.

Whisk dry ingredients and spices together in a large bowl.

Add pumpkin, oil, milk and egg white to a medium size bowl and mix thoroughly. Add wet ingredients to dry ingredient and mix well.

Stir in chocolate chips and walnuts.

Fill muffin cases evenly and bake for 18 to 25 minutes

Makes 14 muffins.

I put them in the freezer (when they totally chilled out!) because they aren't won't last more than 2 days on your counter. Even if they are kept in a container. I took them out of the freezer the night before.

App. 250 calories each muffin.

My inspiration came from Fit Sugar