A Slice of Ccakes

Welcome to A Slice of Ccakes! A new graduate nurse documenting slices of her health and fitness inspired life. My passions involve nursing, nutrition, and CrossFit, just ask anyone who knows me! Check out my tabs below & feel free to ask me anything. Thanks for stopping by & leave your blog name in a comment if you'd like :)

[Everything on this blog is my own opinion and based off of my own experiences.]

Recent Tweets @Cmsuli1

The Cheesecake Factory

The Cheesecake Factory is probably top five on my list of favorite restaurants. Everything I order there is always fantastic. The ginormous Cobb salad I ordered this weekend goes in the books as being one of the best Cobbs I have had to date. Pair that with a side of sweet potato fries and I’m in love. 

Nala & Christopher

I love when these two cuddle up together. I think they like each other so much because they both twitch like crazy when they sleep! 

My Garden

I was really scared these past few weeks because I completely neglected my garden. Between staying in Chicago, CrossFit, and working, I have had little time to weed, water, and tend to my garden. But look! I have some produce! My zucchini plant has officially taken over my garden plot. It, as well as my cucumber and cherry tomatoes, are growing really well. I am excited to cook and bake with these this week. Recipes to come :)

Perfect Bar 

Okay. I have talked about bars a gazillion times before, but these ARE MY FAVORITE. At $2 a bar, they are not the most reasonable, but they are so so delicious. High protein, gluten free, natural bar. Try them out! You will not be disappointed :) (I found these at Marianos in the refrigerated section)

I have appreciated my days off more than ever these past couple of weeks. I am not sure if it is the summer weather or my love for the gym, but I have just been so happy not being confined to a hospital for 3-4 days straight. 

Of course, right when I get off work, I head up to be greeted by this little girl. There is just something special knowing that you have a dog waiting for you at home <3

Chris and I have really been enjoying our time at the gym lately. We have been on three week cycles of training, and are FINALLY doing some REAL workouts. The first few cycles were getting back to the basics, the nitty gritty grind, and focusing on form. Now, we are putting all those weeks into practice! Knocking out olympic lifts every day and metcons that literally have you breathless. 

190# snatch PR for Chris :)! At about 160lb bodyweight, I am super jealous of this boy right here. I, however, am quite below my bodyweight still, but really improving! 

We came home and grilled out. For some reason I was craving hotdogs, so I picked up these delicious brands from Mariano’s the other night. The buns were DELICIOUS! Chris and I both agreed we should’ve went with beef hotdogs though. 

Double dog and a side salad #FTW

After three work days in a row, this girl needed some rest! When Friday hit, I was ready to sleep as long as possible, and thats what I did. Between 2pm Thursday and 7am Friday, I racked up about 13 hours of MUCH NEEDED sleep. 

The holiday called for CrossFit, relaxing on our friends rooftop, and hanging out in Chris’ backyard. We enjoyed every second of the beautiful day together. 

We completed this partner WOD together:

7 rounds for time:

1 clean jerk 155/105 (Chris did 185#, I should’ve done 135#)

5 chest to bar pullups

10 hspu (Chris did no mat, I did 1 mat)

14 pistols 

(each person completes the movement before moving on to the next one)

Cashout: 400m med ball run relay style (20/14) <———— way harder than I thought!

Our little family before heading out for holiday fun!

Two of my favorite people, loving on each other as we watch fireworks. 

Saturday morning, Chris and I recreated a breakfast skillet we had out to eat together last weekend. In the mix: base of shredded potatoes, onions, greens peppers, shredded Colby jack, lean breakfast sausage, and three dippy eggs. Yum! It was fantastic.

I picked out some nice, spotty bananas at Sam’s Club the other day and knew exactly what I was going to do with them.


Adapted from this recipe , I threw together a minimal amount of ingredients to make this delicious bread. 

Makes: 6 thick, hearty slices 

  • 1cup coconut flour
  • 2 brown bananas
  • 4 eggs
  • 1/3 cup melted coconut oil
  • 3 tbsp honey
  • 1/4 tsp salt
  • 1 tbsp cinnamon
  • 1/2 tsp baking soda
  • 1 tsp vanilla
  1. Preheat oven to 300 degrees. 
  2. Spray a regular loaf pan with oil spray and line with parchment paper. 
  3. Smash banana in a bowl. Then, add in the honey, butter, vanilla, and eggs.
  4. In a separate small bowl, mix the coconut flour, baking soda, salt, and cinnamon. 
  5. Add dry ingredients into the wet ingredient bowl. 
  6. Mix all ingredients with a hand mixer until well combined (mix will be a little chunky). 
  7. Spoon batter into loaf pan and smooth until mixture is flat and well distributed. 
  8. Bake for exactly 1 hour and 15 minutes.
  9. Eat!

Nutrition for 6 thick slices:

Cal 370 Carb 43 Fat 24 Protein 10 

I love this recipe because it is super simple, and the ingredients mellow out the coconut flour texture perfectly for those that are not the biggest fan. Best bread I have made to date!

After two weeks filled with lots of work and not a lotta fun, I took advantage of this three day weekend to spend doing the things I love!

Reunited with my favorite baby girl in the world, Nala

Date night in Chicago to Melanthio’s followed by Mario’s Italian Ice 

Backyard shot-ski

BBQ and drinking with my best friends 

Taste of Joliet to see Bret Eldridge and Thompson Square with this cute guy :) <3


Week of Workouts

Monday- REST 

Tuesday- CrossFit Strength & Conditioning 

Wednesday- CrossFit Strength & Conditioning

Thursday- Swim Workout 

Friday- CrossFit Strength & Conditioning

Saturday- CrossFit Strength & Conditioning

Sunday- REST

I have been thrown off my normal work pattern these past few weeks and my body has wanted nothing other than to sleep as much as possible. Working four twelve hour shifts a week can take a toll on a girl! That means quick meals and snacks are a must. Our unit has been very heavy this month, with lots of total care patients who need constant assistance and monitoring. At the end of the night, I just want to rest my feet and have a simple, easy meal to turn to. 

I came up with this quick dessert/snack that is nutritious and delicious.  I have made it in the past but tweaked the recipe a bit. Enjoy!

Dark Chocolate Protein Shake

  • 3/4c dark chocolate almond milk
  • 1 scoop protein* 
  • 1 tbsp unsweetened cocoa 
  • 1 packet of Truvia
  • 1/2 tsp of xanthan gym
  • lots of ice

*I used 1.5 scoops because Designer Whey is only 18g of protein per scoop 


Blend blend blend! 


Eat with a spoon or a thick straw. Give it a try, you will not be disappointed!

Stats: Cal 240 Carb 27 Fat 6 Protein 29

This year, I have decided to take on the adventure of growing my own vegetables. Since the soil at my house is not healthy and there really is not anywhere for me to plant, I bought myself a 10x10 plot through the Joliet Park District for $35. It is super convenient for me because I drive by it every single time I go to work. 


My picks for this growing season are: cherry tomatoes, better boy tomatoes, broccoli, eggplant, cucumber, zucchini, and spinach. I picked up some organic summer and winter squash seeds as well, because look how much extra room I still have! 


I am brand spankin new to this whole gardening thing, but I have a huge interest in it. I am really praying I grow at least one veggie excited to see how it goes. 


I am hoping to add in some stepping stones this week so that I can work my way through the garden easier. 


And look, my first crop coming in!

Tell me when you are sick of all my garden posts this summer you are as excited as me! :)

Breakfast- 2 eggs + 1/2cup of whites stuffed with kale and topped with salsa- 1 cup of fruit 


Snack- White Chocolate Raspberry Quest Bar


Lunch- Kale cucumber and sweet potato salad with balsamic vinegar topped with a chicken feta spinach burger 


Pre workout- Banana and almond butter


Post workout- 1/2cup Fage plain greek yogurt + 1 scoop protein + 2 tbsp unsweetened cocoa 


Dinner- Tomato basil chicken thighs, sweet potato fries, tomato/cucumber/avocado salad with balsamic vinegar 


Bedtime snack: Banana protein muffins x 3


Keeping it simple this week and using this quote for guidance!


**In case you are new to the What I Ate Wednesday trend, it is inspired by this lady , who came up with the idea to share a day of meals with bloggers to inspire new foods, recipes, and healthy lifestyles. 


I am happy to say that I have been enjoying taking it easy this past week. Between the CrossFit Open, Athena Classic Competition, and Orlando vacation, I have been on the go nonstop. I took this past week to hit the reset button and get ready to train for 2015 :)

Breakfasts have become my favorite meal of the day. I really enjoy waking up a little early to get a good breakfast in. (Above picture: 2 egg spinach omelette, side of grapes and dried figs)

Plus, its a lot cheaper than paying for a meal like this. (3 egg onion, tomato, pepper omelette with a side of fruit. $12.55 woof)

I also got to spend lots of time with this girl 

Cruising the streets of Wicker Park 

Don’t let that face fool you, she is a little rascal. 

Division Street has so many great places to sit outside and enjoy the weather. I took advantage of the coffee shop down the street, Alliance Bakery, to enjoy a nice almond joy latte and blog, of course. 

Chris bought cornish hens at Mariano’s a few weeks ago. Yes, cornish hens. Why? Why not! So I actually found a recipe for a crockpot recipe for them. It turned out to be a random dinner with sweet potato fries and mixed vegetables, but the birds came out great! They tasted a lot like chicken. 

And to finish off a wonderful week, I got to spend all day Friday and Saturday watching some amazing athletes compete at the CrossFit North Central Regionals at Navy Pier. 

The atmosphere was so awesome. Its funny how I could watch it ALL. DAY. LONG. but I did :) 

I got in to my box, CrossFit Construct, three days this past week. I wanted to ease into training again since our official strength programming begins May 12th! I am really ready to train myself to get stronger and faster this next year. I have my eyes on the prize = North Central Regionals 2015 #journeyto2015