coconut

Fueling Up!

Posted on Updated on

Things have been going so well with my knee that I’ve stopped blogging my daily workouts and am going back to just writing about unique workouts and nutrition! It also doesn’t help that it’s school season again so my full-time job has ramped up and I’m once again at the mercy of teachers and students needing all things technical.

Yesterday I signed up for The Heist!! This is an all-women’s bouldering competition held at Central Rock Gym (my home gym) in Watertown, MA. I’ve been looking forward to it ever since I heard about it after CRG’s Ring of Fire comp back in March. I was afraid I wasn’t going to be able to compete due to my knee, but I’m back in the gym twice a week and I’m feeling strong so let’s do this!

I’ll admit, I’m nervous. I’m still very much a beginner climber; my height to weight ratio really works against me in the gym. So even though I’ve been climbing twice a week since January, my techniques’ just so-so and I’ll be competing at a beginner’s level. This means I’ll be attempting 5 bouldering problems rated V0-V2 over the course of 3 hours. That is a LONG comp, much longer than the one I did back in March. I honestly rarely do gym sessions that are so long and while the length is really to give people time to rest between attempts, folks who need more attempts (as I might due to my level) will just end up climbing more. My goal is literally to not come in last. This is a real goal for me because in my last comp, well, I came in last. 

Due to the healing time for my knee I missed out on the chance to train with The Heist CRG Team so for now I’m on my own. I’m training by bouldering once a week to gain strength and skill and top roping once a week to help me with endurance. I also just treated myself to new shoes (I’ll blog about those another time) since my old shoes were starting to fall apart and really weren’t ideal for bouldering. On the days I’m not in the gym I’m doing a mix of cardio (biking for my knee), tabata/HiiT workouts, kettlebell strength training, and yoga.

It’s been interesting, as I work to strengthen my legs and upper body I’ve been gaining weight. A chunk of that is from new muscle, but if I’m honest with myself a larger chunk comes from allowing myself to drift into a summer junk food diet cheating more and more on my allergy diet. I’d still say overall I’m a very healthy eater, but I’ve had fried clams/oysters, lobster salads, bagels with lox, burgers and beer, Mexican and margaritas, and all sorts of things that are great once in a while but not once a week. It’s time to slim down, which means being strict about not eating foods I’m allergic to and keeping my portions reasonable with a paleo-tilt. Every pound in my body is a pound I’m dragging up the wall with me. Thankfully, this is also harvest season so my kitchen is FULL of local, organic produce, most of which from my or my Dad’s garden.

This week I’m trying out a few new recipes. The first one was Punjabi Baingan Bharta, which is an eggplant dish that I actually enjoy (I usually hate eggplant). I basically followed that recipe to a T except that I quadrupled the amount of garam masala, added a little turmeric and cardamom, and used an immersion blender at the end. Its was so good!

Last night though was INCREDIBLE!! It was adapted heavily from this recipe, but I’ll put my whole recipe here.

Grilled Chicken with Raw Peanut Ginger Lime Veggies

10404070_10154613009410397_8533871404116200212_n

Ingredients:

  • 1 boneless skinless chicken breast
  • 1 tbsp olive oil, or an oil of your choosing
  • 3 large or 5 small carrots, spiraled or peeled into noodles*
  • 1 large zucchini spiraled or peeled into noodles*
  • 1 medium beet spiraled or peeled into noodles*
  • 2 tablespoons fresh cilantro, finely chopped
  • 2 tablespoons creamy peanut butter (or almond or cashew butter if you’re strict paleo)
  • 4 tablespoons coconut milk (use canned or “cooking coconut milk”)
  • 2 tablespoons Bragg’s liquid aminos
  • Dash cayenne pepper
  • 2 large cloves garlic, finely chopped
  • 1 tablespoon fresh ginger, peeled and grated
  • 1 tablespoon lime juice
  • salt and pepper to taste

*Note: I use the GEFU Spirelli Spiral Slicer but have my eye on the Paderno World Cuisine Tri-Blade Plastic Spiral Vegetable Slicer. The GEFU works well for zucchini but for the carrots and beets I just used a vegetable peeler to make strips.

Directions:

  1. Preheat your grill (if it’s not grilling season you can pan-fry the chicken in coconut oil, ghee or an oil of your choosing). In a small bowl mix olive oil, salt and pepper and brush on chicken (note: if you’re pan-frying just sprinkle salt and pepper on the chicken).
  2. In a medium bowl mix the nut butter, coconut milk, aminos, cayenne, garlic, ginger, and lime juice. 
  3. Begin grilling the chicken, depending on the thickness it should be grilled about 6 minutes per side to an internal temperature of 165ºF.
  4. Mix spiraled/peeled veggies with cilantro and stir in sauce.
  5. After chicken has cooled for ~5 minutes cut it into bite-sized chunks and mix in with the “pasta” until fully coated in the sauce.
  6. Serves two!

Finally, here are two of my favorite DIY workouts from the past two weeks. These are both core and lower-body intensive to compliment my climbing and knee recovery, but they are still full-body workouts (and both started with 30 mins on the exercise bike doing intervals and end with 15-20 mins of yoga):

8/22/2014 3 Rounds for Time (my time = 20 mins)

  1. KB backward lunge row and pass under x 20 (26lb KB)
  2. Weighted sit-up and butt-lift x 10 (15lb dumbbell)
  3. Single-leg lateral lift x 10 each side (5 lb ankle weights)
  4. KB Single-leg deadlifts x 5 each side (26lb KB)
  5. Single-leg kick-backs x 10 each side (5 lb ankle weights)

9/3/2014 – 2 Rounds for Time (my time = 22 mins) – I purposely lowered the KB weight for this per my Physical Therapist as I get back into weighted squats. I’d normally use a 26lb KB so choose your own weight that’s right for you.

  1. Weighted double-leg lifts x 15 (5 lb ankle weights)
  2. Single-leg lateral lift x 15 each side (5 lb ankle weights)
  3. Single-leg medial lift x 15 each side (5 lb ankle weights)
  4. 2 X 20 Kettlebell One-Arm Swings (15lb KB)
  5. Figure 4 Squats x 12 each leg (15lb KB)
  6. Weighted Deadlift kickbacks x 15 each side (15lb KB + 5 lb ankle weights)

Enjoy the beginning of the change of season and remember to eat those fresh veggies!!

 

Quickie Coconut Milk

Posted on

This labor day weekend has found me in the kitchen cooking up a storm and in the yoga studio getting my @$$ kicked while completing the pre-req hours for a yoga teacher training that I’m hoping to begin in January.  So I’ve been sore and well-fed. 🙂

I recently placed an order from Amazon for a Nut Milk Bag and it arrived on Saturday!  This morning, after a brutal ZGYM workout, I made coconut milk from scratch and it came out amazing!!  If you’re like me and have been shelling out too much money on Silk or So-Delicious coconut milk, filled with preservatives and often cane sugar, give this a try.  With a Vitamix or high-powered blender it takes less than 10 minutes and is a perfect consistency.

Image

 

Ingredients:

  • 1 cup Unsweetened Coconut Flake
  • 1.5 cups Warm Water (not hot, warm from the tap or filtered that’s warmed up is fine)
  • Optional: 1/4 tsp. Vanilla
  • Optional: 1/2 tsp. Honey, or sweetener of your choice

Directions:

  1. Add 1 cup of the warm water to the coconut flake and blend in a Vitamix or high-powered blender and blend on HIGH for 2-3 minutes.
  2. Over a pitcher or bowl pour the contents into a nut milk bag and squeeze out as much liquid as possible.  Note: the milk will be HOT after being blended that long, I squeezed with a towel over my hand.
  3. Add remaining pulp back into blender and add the last 1/2 cup of warn water.  Blend on HIGH another 1-2 minutes.
  4. Once again, pour the contents through the nut milk bag and squeeze the milk out into your pitcher or bowl.
  5. If you want to sweeten or flavor the milk, put the milk back into the blender, add the vanilla and honey (or whatever flavors and sweeteners you’d like) and blend on 8 for ~20-30 seconds.  
  6. Yeilds ~3 cups.  Recipe can easily be doubled.

Just like with the almond milk, I was impressed by how easy this is and how great the results are.  I also greatly appreciate the control I get over the final product.  I like to use a slightly sweetened vanilla milk in my morning smoothies, but I’ve found it’s impossible to find a vanilla coconut milk at the grocery store that doesn’t either contain cane sugar (which I’m allergic to) or artificial sweeteners.  Also, even when I purchase unsweetened coconut milk it has stabilizers and preservatives.  This way I get the freshest product possible catered to my own tastes.

Now, what to do with the remaining coconut pulp? 😉