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.]

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My favorite CrossFit competition is in a little over a week! EKKKKKKKKK so excited :) :) :) Jen, another member of CrossFit Construct, will also be competing in it with me. We have agreed on doing the workouts at least once within the next week to try to “game plan” as much as possible going into next Saturday. 

I have also made it a point to tighten up my nutrition a bit. To make this process simpler, I took my grocery haul to Sam’s Club to knock out some foods that are always on repeat in my diet. 

My trip included purchases of tilapia, chicken breast, spinach, broccoli, cauliflower, unsweetened almond milk, almond butter, coconut oil, sweet potatoes, apples, bananas, eggs, and egg whites. Why don’t I shop there more often!? Spent a little over $80 and got food for over a week. Plus, some of the food will last longer than a week, like coconut oil and almond butter (hopefully ;) 

My meals have been simple but full of flavor. Spices really can make all the difference people! 

  • Tilapia with coconut cauliflower mash 
  • This girl’s  DELICIOUS paleo pancakes
  • omelettes 
  • Pearl onions with brussel sprouts 
  • Salsa chicken breast with roasted chipotle broccoli

Workouts have also been on point. With the CrossFit Open over, it has been amazing going as hard as I want in the gym. I am not scared to be too sore the next day. 

Work has been pretty great too. With nursing, I am learning that you have to take the good with the bad. Some days nights are gonna suck, a lot, but some nights are going to be great! It really makes you appreciate the little things & the people you work with <3

And of course, on my days off, I get to hang out with the one and only Nala. That dog has the biggest personality on the planet. We have been enjoying morning and night time walks down Division Street. It is so amazing to see all the restaurants put out their outdoor patios. Spring is here FINALLY. And with all healthy eats, we must balance the equation with sweet treats of course. Chris and I found half off macaroons at Alliance Bakery on our evening walk last night. Creamy nutella macaroon with a glass of almond milk? Yes please!

Its always nice to have homemade snacks on hand. I tweaked this recipe a bit to make it paleo friendly. These little guys turned out DELICIOUS with great stats too :)

  • 1/3 cup coconut flour
  • 2 scoops vanilla natural whey protein
  • 2 tsp cinnamon
  • 1/2 tsp baking soda
  • dash of salt
  • 1/8 tsp all spice
  • 1/8 tsp nutmeg
  • 4 egg whites
  • 1/2 cup truvia
  • 8 oz organic baby food carrots
  • 4 oz  water
  1. Preheat oven 350 degrees
  2. Put all ingredients in a large bowl. Use a hand mixer to combine ingredients. 
  3. You can use a 8x8 baking dish coated in oil/cooking spray or make these travel friendly and pop them in 12 muffin tins. 
  4. Bake for 20-25 minutes or until toothpick comes out clean. 

Makes 12 muffins

Serving size = 2 muffins 

*96 calories 10g carbs 2g fat 14g protein 

*Macros will vary depending on your protein. I used Gold Standard Natural whey. 

Make these for the week ahead and be sure to refrigerate them. They are perfect for something a little sweet after dinner too!

With the CrossFit Open officially over, I look back at the past five weeks and cannot believe how fast they have flown. It is amazing to me how quick time can fly when you are loving what you do. 

I am proud of my improvements that I have made over the past year. My goal going into the Open was to cut my North Central ranking in half (389 or <) from last year (729 ranked in 2013). This year I, I finished in 453rd place out of 5,000+ female competitors. Although off a few places ;), I am happy with how I performed. 

My best finish was in the deadlift/ box jump workout, placing me 333 in the region. My worst finish was the snatch/ double under workout, placing me 1024 in the region. 

What weaknesses did the Open expose for me? 

  • snatches
  • double unders
  • muscle ups 

I have very happy with my mental commitment this year. I never feared a lack of performance, but always set a goal that I thought was attainable before each workout. Training at CrossFit Construct has made a world of difference for me as well. My lifts have become more efficient and the Competitors Open Training Program was just what I needed to focus on going into this years Open. It definitely maximized my skills leading into these five weeks. 

From here out, there is a lot to work on. But, not the overwhelmed, omg, I have so much to do work. More like the I AM SO FREAKING EXCITED TO WORKOUT work. I have an individual competition on April 19th, so these next few weeks I want to keep my metcons up and still push strength. 

Congrats to all who completed the 2014 CrossFit Open! It was a grueling five weeks but I am sure you learned one thing about your gym performance as well as your mental game.

As much as I have absolutely loved the restaurants I have been to in Chicago, this place takes the cake. 

Fogo De Chao 

Chris and I celebrated our 2 year anniversary this past weekend, and both agreed that it was time to have our first experience together at a Brazilian Steakhouse. 

The all-you-can-eat experience starts with a full, gourmet salad bar. All the vegetables were so fresh, crisp, and delicious. It was perfect for the next part of the meal. 

We made one trip to the salad bar to make a plate of fresh sides. The process begins with everyone having one green and red two-sided coaster. When flipped, the coasters signal to the servers you are ready to have meat brought to you. 

There were thirteen meats to try, and I think we made it through nine or ten. The meats were so warm, flavorful, and juicy it was hard to pick favorites. I awarded my top picks to the parmesan pork loin and the bacon wrapped chicken (I had a food baby two servings of these :) 

Although the all-you-can-eat gourmet restaurant is a hefty price, it was so so worth it! It was fun to be able to try a variety of meats and then discuss what we liked, and rarely did not like, about them. If you have any special occasions coming up, do try out Fogo De Chao. You will not be disappointed!

DO NOT let this ingredients list scare you. It did me, but this recipe is seriously so simple, easy, and delicious!

  • 2# ground beef
  • 1 yellow onion, diced
  • 3 garlic cloves minced
  • 1/2 can pumpkin
  • 1 28oz can crushed tomatoes 
  • 1 15oz can tomato sauce
  • 1 40z can diced green chiles
  • 1 cup beef stock
  • 2 tbsp chili powder
  • 1 tbsp cumin
  • 1 tbsp paprika
  • 2 tsp cinnamon
  • 2 tsp cocoa 
  • 1 tsp garlic powder
  • dash cayenne, salt, pepper

Guacamole

  • 2 ripe large avocados
  • 2 tbsp orange juice
  • 2 tbsp lime juice
  • salt to tast 
  1. In a large soup pot, cook beef, onion, and garlic till beef is brown. 
  2. Continue stirring, and add the rest of the chili ingredients.
  3. Simmer as you prepare the guac (15ish minutes)
  4. Food process or mash the guacamole ingredients until well combined. 

Enjoy this while this cool Chicago weather keeps us chilly for a few more days!

*This recipe is from the book Primal Cravings. Recipe is tweaked by me for the ingredients I had on hand. 

Hawaiian pizza is by far my favorite. So I found this recipe , and tweaked it a bit. So excited for how good it turned out!

  • 1+ lbs of turkey bacon, depending on how “meaty” you want it
  • 1 large can of pineapple chunks
  • large container of slice mushrooms
  • 28oz crushed tomatoes 
  • 1 tbsp italian seasoning
  • shake of black pepper, red pepper flakes, and parsley 
  1. Cut turkey bacon into 1 inch slices.
  2. Throw turkey bacon, mushrooms, tomatoes, and seasoning in the crockpot. 
  3. Drain half the can of pineapple juice then add the rest with the pineapple to the crockpot. 
  4. Stir all the ingredients and cook on low for 6 hours. Enjoy!

After buying a new cookbook , I have been trying out about one recipe per week to switch things up in the kitchen. One of the things that has hindered me away from paleo recipes in the past, is the weird ingredients that I do not have on hand. That is one huge reason I love this cookbook. The ingredients are not too crazy, and after starting with simple recipes, the book allows you to slowly build up your pantry. 

This Swedish Meatloaf is definitely for the balsamic vinegar lover. Good thing I am one of them! The sauce is a cherry balsamic that was made by simmering on low heat for about 10 minutes. 

I really enjoyed this dish and the simplicity of it. Prep time was under ten minutes while bake time was one hour. Perfect for when you don’t want to spend a lot of time in the kitchen!

In honor of 14.3 being released last Thursday night, I decided to make a completely primal/paleo pizza dinner. It included all good things pizza nights should have: breadsticks, pizza, and side salad. 

I chose to use PaleoSpirit’s pizza crust recipe which turned out fantastic! I took my first bite and could not believe how much it tasted like the frozen pizzas we all know and love. If you are venturing into clean eating DEFINITELY try that recipe. (I chose to do a hawaiian pizza because it is Chris and I’s favorite! I topped this crust with organic marinara, sliced ham, pineapple, bacon, and mozzarella cheese.)

 For the salad, I chose this recipe that has been laying on my Pinterest board for two years like all other recipes quite some time now. I am not the biggest fan of sprouts. I only like them when they are cooked and seasoned well. This recipe has them soak in olive oil and then I refrigerated the salad after. It was really good! I also recycled this salad in the morning and topped it with two dippy eggs for a quick breakfast :) #eat #leftovers

Oooo the breadsticks. I have also had this recipe on my Pinterest board since college. It looks so good! Right? Well, I sadly have to admit that it does not taste as good as it looks. Holy bland. I will not be making this again mostly because of the look Chris gave me when he took his first bite. 

I had a great time experimenting in the kitchen to make a fun, healthy twist on pizza night and will definitely be doing it again :-) 

Recent Workouts 

Thursday 3/6/14

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I loved this workout! HSPU are definitely a weakness of mine but slowly but surely they are coming along. This time last year I couldn’t do 1! 

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CrossFit Open’s second workout was released Thursday night and I had to work :( whomp whomp. But Chris was sure to text me immediately as the workout came up. Here it is:

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I was pretty excited for this workout. My chest-to-bar pull-ups are getting somewhat better. I am definitely getting stronger because regular kipping pull-ups have been A LOT easier lately. For this workout, my game-plan was to go for 1 minute rounds the first 0:00-3min and then just finish the second round in the time cap. My goal was 100 reps, and I successfully completed 112! Thats HUGE for me. #pumped

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Tuesday 3/11/14

  • EMOM 12- 2 power snatches + 1 snatch balance (workout up to 80#)
  • 12 min cap- 20 clean and jerks 95/65, 30 regional standard burpees, 20 clean and jerks 135/95, 30 regional standard burpees, 20 clean and jerks 165/115, 30 regional standard burpees 
  • 4 sets MAX toes-to-bar = 10, 11, 12, 8

I finished 100 reps in the 12 minute time cap. I really was not feeling burpees today, but sucked it up and tried to push myself when all I wanted to do was rest. 

Overall have been feeling pretty good physically. Not tired, body is rested, and ready for 14.3 to be released!