11/19/2013 Breakfast

• Egg casserole with green beans, spinach, ham, onions and cheese.
• Half of a sweet potato 
• 2 sausage links (already eaten)
• Two large cups of coffee with 1/4 cup of full fat coconut milk (total)

Annie Inspired Morning Workout

At CrossFit, we did an Annie-inspired, interval workout that was definitely one of my all-time favorites. The workout was as many doubleunders and situps as you can manage in decreasing intervals of 2 min, 90 seconds, 1 min, 30 seconds with a 15 second rest between each round.

What's great about interval workouts is you know exactly how long they will take, which makes them perfect for morning workouts. I have a short list of interval workouts that I keep handy for those mornings when I sleep in a little later than I intended. I typically do one minute rounds with 15 seconds rest in between.

• High-intensity heavy bag work (punch combos) and situps.
• Double-up lead roundhouse (low kick, high kick), pushups and dips.
• Side-thrust kicks and weighted situps.
• Jumping rope, sit ups.

By having a couple of short workouts ready and waiting, it also saves me the time of making a decision, which is a win-win when you're running late. And, here's a free online interval timer from the Speedbag Forum: http://www.speedbagforum.com/timer.html.

Gluten Free Recipe: Paleo Fried Chicken

Based on the "Oven Fried Chicken" recipe in Betty Crocker's Cookbook, 1986 edition, page 242.

Oh, Snapz

I know that prepared food is so very UN-paleo, but I found this bag of Snapz "crisps" when purchasing a salad at Subway. I was intrigued by the label proclaiming the chips were made from 1 whole apple.

So, I bought the half-ounce bag and thoroughly read the label when I got to the car. It didn't take very long.These dehydrated apples have no added sugar, fat or salt. In fact, the ingredients label reads: "Apples, Lemon Juice Concentrate (to preserve color)."

They are light, crunchy and very, very sweet. According to the bag, it has 8 grams of sugars per serving. I'm thinking this could be good snack to hide away for shark week or any other time you are longing for a sugary snack.

Snapz are a UK treat and are available in just a few spots in the US, so far. In addition to the Subway restaurants, you can find Snapz crisps at a handful of Target stores. You can find the full list at their Website http://snapzcrisps.com/. The site seems to promise that their product will be available at more target stores beginning April 2012.