AFAP - 10 Rounds
5 Forward Lunges (2 Count)
10 Push Ups
10 Sit Ups
Jump Rope (30 Sec)
For a tougher challenge use a KB for the Forward Lunges
Tuesday, March 31, 2009
Veggie-Friendly Asian Lettuce Wraps
PER SERVING (3 wraps): 220 calories, 3.5g fat, 971mg sodium, 30g carbs, 8g fiber, 10g sugars, 21g protein -- POINTS® value 4*
Ingredients:
6 medium iceberg lettuce leaves (or leaves from another round, firm head of lettuce)
6 oz. (about 1 3/4 cups) ground-beef-style soy crumbles (like the ones by Boca or Morningstar Farms), defrosted if previously frozen
1 cup canned sliced water chestnuts, drained & chopped
1 cup bean sprouts
3/4 cup chopped shiitake mushrooms
1/2 cup chopped scallions
2 tbsp. light/low-sodium soy sauce
1 tbsp. dark brown sugar (not packed)
2 tsp. chili garlic sauce (found in the Asian foods aisle)
1/2 tsp. sesame oil
Directions:
To prepare sauce, combine soy sauce, sugar, chili garlic sauce and oil in a small dish. Mix well and set aside. Bring a medium pot sprayed with nonstick spray to medium heat. Place all ingredients except for the scallions and lettuce leaves into the pot. Add the sauce, and stir. Cook for 2 - 3 minutes. Add scallions, cook for 1 minute more, and remove from heat. Divide mixture evenly among the 6 lettuce "cups" and enjoy 'em wrap-style.
PER SERVING (3 wraps): 220 calories, 3.5g fat, 971mg sodium, 30g carbs, 8g fiber, 10g sugars, 21g protein -- POINTS® value 4*
Ingredients:
6 medium iceberg lettuce leaves (or leaves from another round, firm head of lettuce)
6 oz. (about 1 3/4 cups) ground-beef-style soy crumbles (like the ones by Boca or Morningstar Farms), defrosted if previously frozen
1 cup canned sliced water chestnuts, drained & chopped
1 cup bean sprouts
3/4 cup chopped shiitake mushrooms
1/2 cup chopped scallions
2 tbsp. light/low-sodium soy sauce
1 tbsp. dark brown sugar (not packed)
2 tsp. chili garlic sauce (found in the Asian foods aisle)
1/2 tsp. sesame oil
Directions:
To prepare sauce, combine soy sauce, sugar, chili garlic sauce and oil in a small dish. Mix well and set aside. Bring a medium pot sprayed with nonstick spray to medium heat. Place all ingredients except for the scallions and lettuce leaves into the pot. Add the sauce, and stir. Cook for 2 - 3 minutes. Add scallions, cook for 1 minute more, and remove from heat. Divide mixture evenly among the 6 lettuce "cups" and enjoy 'em wrap-style.
Monday, March 30, 2009
W.O.D. - 3/31/09
Power Output Test-8 Minutes
35lb KB Clean and Press
This is a 8 minute max rep test using both arms. Clock runs for a continuous 8 minutes. The max reps you complete during this time is your score. I will be providing a formula for which you can calculate your actual Power Output in Watts (courtesy of Lou Hayes.) We will conduct this test every 8 weeks.
Follow this with a 4 lap run. A lap starts from the bays and goes around the outer edges of the parking lots. Each lap is approximately 1/4 mile. A overhead map will be posted on the cork board.
35lb KB Clean and Press
This is a 8 minute max rep test using both arms. Clock runs for a continuous 8 minutes. The max reps you complete during this time is your score. I will be providing a formula for which you can calculate your actual Power Output in Watts (courtesy of Lou Hayes.) We will conduct this test every 8 weeks.
Follow this with a 4 lap run. A lap starts from the bays and goes around the outer edges of the parking lots. Each lap is approximately 1/4 mile. A overhead map will be posted on the cork board.
Spotted on Shelves
Ready Pac Snack Pacs
They're fun packages stocked with individual compartments of various fruits,
dips, and toppings. We've spied three varieties -- Mango & Blueberry Mango, Blueberries & Lemon Dip), Piña Colada (Pineapple, Grapes, Vanilla Dip & Coconut Flakes), and Apple Granola Yogurt (Apples, Vanilla Yogurt & Granola). Each pack has 100 - 110 calories, 1 - 3g fat, 20 - 24g carbs, 1 - 2g fiber, and 1 - 3g protein (POINTS® value 2*).
Fiber One Premium Muffin Mix, Banana Nut
Yup, it's ANOTHER flavor of Fiber One boxed muffin mix. A quarter-cup of the mix itself -- one muffin's worth -- has 130 calories, 3g fat, 27g carbs, 5g fiber, and 3g protein POINTS® value 2*). Look for the reduced-fat directions on the side of the box! Follow those, and each baked muffin will clock in with just 140 calories and 3g fat (POINTS® value 2*). If you follow the regular directions, your muffin will have 160 calories and 6g fat (POINTS® value 3*).
Refrigerated Almond Breeze Non-Dairy Milk Alternative
Our favorite milk swap is no longer only found in the shelf-stable boxed milk
section of stores. It can now be found next to all the regular milks in the
chilled dairy section of select markets.
Ready Pac Snack Pacs
They're fun packages stocked with individual compartments of various fruits,
dips, and toppings. We've spied three varieties -- Mango & Blueberry Mango, Blueberries & Lemon Dip), Piña Colada (Pineapple, Grapes, Vanilla Dip & Coconut Flakes), and Apple Granola Yogurt (Apples, Vanilla Yogurt & Granola). Each pack has 100 - 110 calories, 1 - 3g fat, 20 - 24g carbs, 1 - 2g fiber, and 1 - 3g protein (POINTS® value 2*).
Fiber One Premium Muffin Mix, Banana Nut
Yup, it's ANOTHER flavor of Fiber One boxed muffin mix. A quarter-cup of the mix itself -- one muffin's worth -- has 130 calories, 3g fat, 27g carbs, 5g fiber, and 3g protein POINTS® value 2*). Look for the reduced-fat directions on the side of the box! Follow those, and each baked muffin will clock in with just 140 calories and 3g fat (POINTS® value 2*). If you follow the regular directions, your muffin will have 160 calories and 6g fat (POINTS® value 3*).
Refrigerated Almond Breeze Non-Dairy Milk Alternative
Our favorite milk swap is no longer only found in the shelf-stable boxed milk
section of stores. It can now be found next to all the regular milks in the
chilled dairy section of select markets.
Sunday, March 29, 2009
W.O.D. - 3/30/09
REST
If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.
If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.
Slammin' Slaw
Ingredients:
One 16-oz. package cole slaw mix, dry (or 6 cups shredded cabbage mixed
with 1 cup shredded carrots)
1/4 cup fat-free mayonnaise
1/4 cup fat-free sour cream
2 1/2 tbsp. seasoned rice vinegar
1 tsp. Dijonnaise
2 no-calorie sweetener packets (like Splenda)
1/4 tsp. seasoned salt (like Lawry's)
salt and pepper, to taste
Directions:
To make dressing, combine mayo, sour cream, rice vinegar, Dijonnaise,
sweetener, and seasoned salt. Mix well. Place cole slaw mix in a large bowl.
Add dressing and stir until all of the slaw is thoroughly coated. Cover and
refrigerate for at least 3 hours. (For best flavor, make slaw the night before
you plan to serve it.) Then just give it a good stir, and season to taste with
salt and pepper. MAKES 6 SERVINGS
Serving Size: 2/3 cup (1/6th of recipe)
Calories: 49
Fat: <0.5g
Sodium: 304mg
Carbs: 9.5g
Fiber: 2g
Sugars: 5g
Protein: 1.25g
POINTS® value 1*
Ingredients:
One 16-oz. package cole slaw mix, dry (or 6 cups shredded cabbage mixed
with 1 cup shredded carrots)
1/4 cup fat-free mayonnaise
1/4 cup fat-free sour cream
2 1/2 tbsp. seasoned rice vinegar
1 tsp. Dijonnaise
2 no-calorie sweetener packets (like Splenda)
1/4 tsp. seasoned salt (like Lawry's)
salt and pepper, to taste
Directions:
To make dressing, combine mayo, sour cream, rice vinegar, Dijonnaise,
sweetener, and seasoned salt. Mix well. Place cole slaw mix in a large bowl.
Add dressing and stir until all of the slaw is thoroughly coated. Cover and
refrigerate for at least 3 hours. (For best flavor, make slaw the night before
you plan to serve it.) Then just give it a good stir, and season to taste with
salt and pepper. MAKES 6 SERVINGS
Serving Size: 2/3 cup (1/6th of recipe)
Calories: 49
Fat: <0.5g
Sodium: 304mg
Carbs: 9.5g
Fiber: 2g
Sugars: 5g
Protein: 1.25g
POINTS® value 1*
Saturday, March 28, 2009
W.O.D. - 3/29/09
AMRAP-20 Minutes
3 Wall Ball
6 KB Over Head Presses (each side)
9 Mason Twists (4 Count)
12 Mountain Climbers (4 Count)
3 Wall Ball
6 KB Over Head Presses (each side)
9 Mason Twists (4 Count)
12 Mountain Climbers (4 Count)
Oakland PD Fallen Hero Work Out-3/28/09
CrossFit Oakland is hosting a OPD Fallen Hero Work Out in memory of the four Oakland Police Dept Officers murdered. The workout is posted on our white board. You can do this workout in place of today's W.O.D. I participated with Lou Hayes this morning and hope some of our other Fitness Group Members do the same. See their website: http://www.crossfitoakland.com/ for more details. Also on their website is the directions if you want to donate to the trust funds set up for their families. Our prayers go out to the families and friends of Sgt Mark Dunakin, Ofc John Hege, Sgt Daniel Sakai, and Sgt Ervin Romans, as well as, the rest of the OPD family.
Spotted on Shelves
Kahiki Egg Rolls
If you CRAVE authentic Chinese egg rolls but can live without the excessive calories and fat they typically bring with them, you MUST check these out. They're super-low in calories. There are three kinds -- Chicken, Pork & Shrimp, and Vegetable. Each egg roll contains 70 - 100 calories, 2 - 5g fat, 10 - 11g carbs, 1g fiber, and 2 - 5g protein (POINTS® value 1 - 2*) and comes with a 10-calorie sauce packet.
Chobani Nonfat Greek Yogurt, Fruit on the Bottom and Flavored
It's tart, creamy, and PROTEIN-PACKED. It comes in Strawberry, Peach, Blueberry, Vanilla, and Honey. Each 6-oz. container has 120 - 150 calories, 0g fat, 13 - 20g carbs, 0 - 1g fiber, and 14 - 16g protein (POINTS® value 2 - 3*).
Karo Lite Syrup
It's the first reduced-calorie corn syrup by a major brand. (FYI, the "light" in "light corn syrup" usually refers to the COLOR, not the CALORIE COUNT.) With a new light-blue label, this stuff has 33% fewer calories than Karo's original syrup and has zero grams of high-fructose corn syrup. A 2-tbsp. serving has 80 calories, 0g fat, 20g carbs, 0g fiber, and 0g protein (POINTS® value 2*).
Kahiki Egg Rolls
If you CRAVE authentic Chinese egg rolls but can live without the excessive calories and fat they typically bring with them, you MUST check these out. They're super-low in calories. There are three kinds -- Chicken, Pork & Shrimp, and Vegetable. Each egg roll contains 70 - 100 calories, 2 - 5g fat, 10 - 11g carbs, 1g fiber, and 2 - 5g protein (POINTS® value 1 - 2*) and comes with a 10-calorie sauce packet.
Chobani Nonfat Greek Yogurt, Fruit on the Bottom and Flavored
It's tart, creamy, and PROTEIN-PACKED. It comes in Strawberry, Peach, Blueberry, Vanilla, and Honey. Each 6-oz. container has 120 - 150 calories, 0g fat, 13 - 20g carbs, 0 - 1g fiber, and 14 - 16g protein (POINTS® value 2 - 3*).
Karo Lite Syrup
It's the first reduced-calorie corn syrup by a major brand. (FYI, the "light" in "light corn syrup" usually refers to the COLOR, not the CALORIE COUNT.) With a new light-blue label, this stuff has 33% fewer calories than Karo's original syrup and has zero grams of high-fructose corn syrup. A 2-tbsp. serving has 80 calories, 0g fat, 20g carbs, 0g fiber, and 0g protein (POINTS® value 2*).
Friday, March 27, 2009
W.O.D. - 3/28/09
AMRAP-20 Mins
10 Medicine Ball Push Ups
Bird Dog (10 Sec Hold EACH SIDE)
20 Seated Knee Tucks
For MB Push Ups: Use the 13lb MB place one hand on MB do a Push Up, roll MB to other side and switch hands and do another push up. You will do do a total of 5 pushups with each hand alternating hands between push ups.
10 Medicine Ball Push Ups
Bird Dog (10 Sec Hold EACH SIDE)
20 Seated Knee Tucks
For MB Push Ups: Use the 13lb MB place one hand on MB do a Push Up, roll MB to other side and switch hands and do another push up. You will do do a total of 5 pushups with each hand alternating hands between push ups.
April W.O.D. Programming
The W.O.D.s during the month of April will be geared towards preparation for the Murph for Miller and Police Memorial Workouts. During this month there will be a emphasis on the exercises needed to prepare for these two events. The third session of each 3 day grouping will specifically be geared towards those exercises completed during these events. The third sessions will alternate between Murph for Miller and Randy. Some of the exercises used will be Ring Pull Ups/Ring Inverted Rows, Push Ups, and Air Squats for Murph for Miller. For Randy we will be concentrating on Deadlifts, Cleans, Thrusters, Wall Balls and Standing Overhead Presses.
Upcoming Events
Our friends Lou Hayes and Brian Melvin of Trinity Training Group will be hosting two seperate Memorial Work Outs in May.
The first is the Murph for Miller, in memory of friend Rob Miller who was killed in action on January 25, 2008 in Afghanistan. The workout is the Cross Fit Workout Murph: Run 1 Mile, 100 Pull Ups, 200 Push Ups, 300 Air Squats, Run 1 Mile. There will be the opportunity to scale this down to a Half Murph and assisted Murph. This event will take place at Cross Fit Tri-Cities on Saturday May 2nd between 0900 and 1600. See the below link for further information:
http://trinitytraining.blogspot.com/2009/02/murph-for-miller-2009.html
The second is the Police Memorial Workout. This workout will take place on Police Memorial Day, Friday May 15 at a to be determined location. This will consist of lifting 75 pounds from ground to full extension overhead. This is loosely based on the Cross Fit Workout Randy, named after LAPD SWAT Operator Randy Simmons. This workout MUST be done in honor of a fallen member of the law enforcement community. See the link below for further information:
http://trinitytraining.blogspot.com/2009/03/police-week-memorial-workout-friday-may.html
I plan on participating in both of these Workouts. Let's try and get a good showing from the OBPD Fitness Group at these events, they are for a great cause!!
The first is the Murph for Miller, in memory of friend Rob Miller who was killed in action on January 25, 2008 in Afghanistan. The workout is the Cross Fit Workout Murph: Run 1 Mile, 100 Pull Ups, 200 Push Ups, 300 Air Squats, Run 1 Mile. There will be the opportunity to scale this down to a Half Murph and assisted Murph. This event will take place at Cross Fit Tri-Cities on Saturday May 2nd between 0900 and 1600. See the below link for further information:
http://trinitytraining.blogspot.com/2009/02/murph-for-miller-2009.html
The second is the Police Memorial Workout. This workout will take place on Police Memorial Day, Friday May 15 at a to be determined location. This will consist of lifting 75 pounds from ground to full extension overhead. This is loosely based on the Cross Fit Workout Randy, named after LAPD SWAT Operator Randy Simmons. This workout MUST be done in honor of a fallen member of the law enforcement community. See the link below for further information:
http://trinitytraining.blogspot.com/2009/03/police-week-memorial-workout-friday-may.html
I plan on participating in both of these Workouts. Let's try and get a good showing from the OBPD Fitness Group at these events, they are for a great cause!!
Guacamole
Ingredients:
One 15-oz. can early/young peas, drained
1/2 cup mashed avocado (about 1 medium-small avocado's worth)
1/3 cup chopped cherry or grape tomatoes
1/4 cup finely chopped onions
1/4 cup fat-free Greek yogurt (like Fage Total 0%)
4 tsp. lime juice
1/2 tsp. chopped garlic
1/2 tsp. garlic powder
1/4 tsp. salt
1/8 tsp. pepper
1/8 tsp. cumin
1/8 tsp. chili powder
Optional: chopped cilantro, chopped jarred jalapenos, additional salt and
pepper
Directions:
Place drained peas in a medium bowl and mash thoroughly with a potato
masher or fork. Add all other ingredients except for the tomatoes, onions
and optional items. Continue to mash until blended. Stir in the tomatoes,
onions and, if you like, some chopped cilantro and/or jalapenos. Two tablespoons of it has just 29 calories and 1g fat, plus 1.25g fiber POINTS® value 0*
Serving Size: 1/3 cup (1/6th of recipe)
Calories: 78
Fat: 3g
Sodium: 320mg
Carbs: 10.5g
Fiber: 3.5g
Sugars: 4g
Protein: 3.5g
POINTS® value 1*
Ingredients:
One 15-oz. can early/young peas, drained
1/2 cup mashed avocado (about 1 medium-small avocado's worth)
1/3 cup chopped cherry or grape tomatoes
1/4 cup finely chopped onions
1/4 cup fat-free Greek yogurt (like Fage Total 0%)
4 tsp. lime juice
1/2 tsp. chopped garlic
1/2 tsp. garlic powder
1/4 tsp. salt
1/8 tsp. pepper
1/8 tsp. cumin
1/8 tsp. chili powder
Optional: chopped cilantro, chopped jarred jalapenos, additional salt and
pepper
Directions:
Place drained peas in a medium bowl and mash thoroughly with a potato
masher or fork. Add all other ingredients except for the tomatoes, onions
and optional items. Continue to mash until blended. Stir in the tomatoes,
onions and, if you like, some chopped cilantro and/or jalapenos. Two tablespoons of it has just 29 calories and 1g fat, plus 1.25g fiber POINTS® value 0*
Serving Size: 1/3 cup (1/6th of recipe)
Calories: 78
Fat: 3g
Sodium: 320mg
Carbs: 10.5g
Fiber: 3.5g
Sugars: 4g
Protein: 3.5g
POINTS® value 1*
Thursday, March 26, 2009
W.O.D. - 3/27/09
AFAP-21/15/9
95 lb Thrusters
Mason Twists (4 Count)
Push Ups
Flutter Kicks (4 Count)
Weight for Thrusters is same weight used for Crossfit Girl Workout "Fran." You can scale weight to your ability level. Remember to familiarize yourself with the proper form prior to doing weighted Thrusters. To ensure you are reaching proper depth on Thrusters place a medicine ball behind you and ensure your touching the ball. If not comfortable with barbell, utilize either a KB or a Medicine Ball.
95 lb Thrusters
Mason Twists (4 Count)
Push Ups
Flutter Kicks (4 Count)
Weight for Thrusters is same weight used for Crossfit Girl Workout "Fran." You can scale weight to your ability level. Remember to familiarize yourself with the proper form prior to doing weighted Thrusters. To ensure you are reaching proper depth on Thrusters place a medicine ball behind you and ensure your touching the ball. If not comfortable with barbell, utilize either a KB or a Medicine Ball.
Bars, Bars, Bars... and MORE Bars!
Quaker Chewy Granola Bars with Protein
Quaker managed to stuff 5 grams of protein into each of these 110-calorie snack bars. Each bar has 3g fat, 17 - 18g carbs, 1g fiber, and a POINTS® value of 2*. They come in Nutty Peanut Butter and Peanut Butter & Chocolate.
Special K Cereal Bars in Cinnamon Pecan
Crispy, light, sweet and nutty, this one has 90 calories, 1.5g fat, 17g carbs, and <1g fiber (POINTS® value 2*)
Kashi Tasty Little Cereal Bars
These soft-baked bars are Kashi's answer to Nutri-Grain Bars, and they come in Baked Apple Spice, Blackberry Graham, and Ripe Strawberry. Each has 110 calories, 3g fat, 21g carbs, and 3g fiber (POINTS® value 2*)
Kellogg's Live Bright Bars
These new bars from Kellogg's are available for a limited time only, exclusively on Amazon. They have 150 calories, 5g fat, 20g carbs, and 2 - 3g fiber (POINTS® value 3*). Packed with 100mg of DHA omega-3, these are billed as "brain health" bars. In Double Chocolate and Dark Chocolate Vanilla.
Quaker Chewy Granola Bars with Protein
Quaker managed to stuff 5 grams of protein into each of these 110-calorie snack bars. Each bar has 3g fat, 17 - 18g carbs, 1g fiber, and a POINTS® value of 2*. They come in Nutty Peanut Butter and Peanut Butter & Chocolate.
Special K Cereal Bars in Cinnamon Pecan
Crispy, light, sweet and nutty, this one has 90 calories, 1.5g fat, 17g carbs, and <1g fiber (POINTS® value 2*)
Kashi Tasty Little Cereal Bars
These soft-baked bars are Kashi's answer to Nutri-Grain Bars, and they come in Baked Apple Spice, Blackberry Graham, and Ripe Strawberry. Each has 110 calories, 3g fat, 21g carbs, and 3g fiber (POINTS® value 2*)
Kellogg's Live Bright Bars
These new bars from Kellogg's are available for a limited time only, exclusively on Amazon. They have 150 calories, 5g fat, 20g carbs, and 2 - 3g fiber (POINTS® value 3*). Packed with 100mg of DHA omega-3, these are billed as "brain health" bars. In Double Chocolate and Dark Chocolate Vanilla.
Wednesday, March 25, 2009
W.O.D. - 3/26/09
REST
If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.
If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.
Turkey Chili
PER SERVING (about 1 cup): 172 calories, 3.5g fat, 790mg sodium, 22.5g carbs, 5.5g fiber, 6.5g sugars, 13g protein -- POINTS® value 3*
Ingredients:
1 lb. raw lean ground turkey
One 29-oz. can tomato sauce
One 14.5-oz. can diced tomatoes, drained
One 15-oz. can chili beans (pinto beans in chili sauce), undrained
One 15-oz. can red kidney beans, drained and rinsed
3/4 cup canned sweet corn, drained
4 - 5 canned chipotle peppers in adobo sauce, chopped, sauce reserved
2 bell peppers (in different colors), chopped
1 large onion, chopped
2 carrots, chopped
2 tsp. minced garlic
2 tsp. Worcestershire sauce
1 tsp. chili powder
1 tsp. ground cumin
1/2 oz. VERY dark chocolate (70%+ cacao), broken into small pieces
salt, to taste
Optional topping: fat-free sour cream
Directions:
Bring a large pan sprayed with nonstick spray to medium heat on the stove. Add turkey and spread it around in the pan to break it up a bit. Cook and crumble until meat is brown and cooked through, about 6 minutes. Drain any fat or liquid, and then transfer turkey to the crock pot. Add all other ingredients except for the chocolate to the crock pot. Add 1 tbsp. adobo sauce (from the canned chipotles). Mix well to combine. Cover and cook on high for 2 hours, and then reduce heat to low and cook for an additional 3 hours. (OR cover and cook on low for 6 - 7 hours straight.)
Add chocolate and stir until pieces melt and disappear into chili. Cover and cook for 1 hour longer on low. Add salt to taste. If you like, top each serving with a little sour cream.
PER SERVING (about 1 cup): 172 calories, 3.5g fat, 790mg sodium, 22.5g carbs, 5.5g fiber, 6.5g sugars, 13g protein -- POINTS® value 3*
Ingredients:
1 lb. raw lean ground turkey
One 29-oz. can tomato sauce
One 14.5-oz. can diced tomatoes, drained
One 15-oz. can chili beans (pinto beans in chili sauce), undrained
One 15-oz. can red kidney beans, drained and rinsed
3/4 cup canned sweet corn, drained
4 - 5 canned chipotle peppers in adobo sauce, chopped, sauce reserved
2 bell peppers (in different colors), chopped
1 large onion, chopped
2 carrots, chopped
2 tsp. minced garlic
2 tsp. Worcestershire sauce
1 tsp. chili powder
1 tsp. ground cumin
1/2 oz. VERY dark chocolate (70%+ cacao), broken into small pieces
salt, to taste
Optional topping: fat-free sour cream
Directions:
Bring a large pan sprayed with nonstick spray to medium heat on the stove. Add turkey and spread it around in the pan to break it up a bit. Cook and crumble until meat is brown and cooked through, about 6 minutes. Drain any fat or liquid, and then transfer turkey to the crock pot. Add all other ingredients except for the chocolate to the crock pot. Add 1 tbsp. adobo sauce (from the canned chipotles). Mix well to combine. Cover and cook on high for 2 hours, and then reduce heat to low and cook for an additional 3 hours. (OR cover and cook on low for 6 - 7 hours straight.)
Add chocolate and stir until pieces melt and disappear into chili. Cover and cook for 1 hour longer on low. Add salt to taste. If you like, top each serving with a little sour cream.
Tuesday, March 24, 2009
W.O.D. - 3/25/09
AMRAP-20 Minutes
5 Dive Bombers
10 KB Figure8 to Hold (5 Holds each side)
15 Air Squats
20 Crunches
5 Dive Bombers
10 KB Figure8 to Hold (5 Holds each side)
15 Air Squats
20 Crunches
Spotted on Shelves
Kellogg's Blueberry Muffin Frosted Mini-Wheats -
You can eat about 24 of these frosted blueberry biscuits for 180 calories, 1g fat, 43g carbs, and 5g fiber (POINTS® value 3*). We LOVE shredded wheat and blueberry flavor, so this brand-new cereal rates high with us.
Stash Unsweetened Iced Green Tea Powders -
In Original, Mint, Lemon Ginger, and Blueberry, these fun powder packets have just 10calories, 0g fat and 2g carbs each (POINTS® value 0*). They dissolve in cold water and taste great! But make sure you get the unsweetened varieties. The ones labeled Lightly Sweetened have many more calories.
Lego Fun Snacks -
These are yummy fruit-flavored gummi snacks. And they have just 80 fat-free calories per pouch. Each pouch also has 19g carbs and a POINTS® value of 2*.
Kellogg's Blueberry Muffin Frosted Mini-Wheats -
You can eat about 24 of these frosted blueberry biscuits for 180 calories, 1g fat, 43g carbs, and 5g fiber (POINTS® value 3*). We LOVE shredded wheat and blueberry flavor, so this brand-new cereal rates high with us.
Stash Unsweetened Iced Green Tea Powders -
In Original, Mint, Lemon Ginger, and Blueberry, these fun powder packets have just 10calories, 0g fat and 2g carbs each (POINTS® value 0*). They dissolve in cold water and taste great! But make sure you get the unsweetened varieties. The ones labeled Lightly Sweetened have many more calories.
Lego Fun Snacks -
These are yummy fruit-flavored gummi snacks. And they have just 80 fat-free calories per pouch. Each pouch also has 19g carbs and a POINTS® value of 2*.
Monday, March 23, 2009
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