The Body Balance Diet’s Secret For Burning Fat, Building Lean Muscle and looking awesome!
Coach Luke Kayyem will be a special guest on tonight’s Body Balance Diet call. To learn more about CrossFit exercises mixed with healthy eating hop on tonights call.
Invite your friends and call in early!
Dial (402) 237 2015
Pass code 585785#
The free call is this evening February 10th at 5:15pm PST, 6:15pm, MST, 7:15pm CST, 8:15pm EST
For more information visit The Body Balance Diet Blog
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Weekend Recipe #2-Chipotle Lime Bacon-Wrapped Shrimp
Ingredients
- 12 large, raw, peeled and deveined shrimp
- 2 Tbsp olive oil
- Zest from 1 lime
- Juice from one lime (about 2 Tbsp)
- 1/4 teaspoon chipotle powder (or more to taste)
- 6 strips thin bacon, cut in half (12 pieces)
- Skewers (for grilling) or toothpicks (for oven)
Method
1 Mix together in a small bowl the lime zest, lime juice, olive oil, and chipotle powder. Put the shrimp in the lime chipotle mixture; make sure each piece is well coated.
2 Spread the bacon pieces out over several layers of paper towels on a microwave-safe plate. Cover with another layer of paper towel. Microwave on high until the bacon fat begins to melt but the bacon is still pliable, about 1 1/2 minutes.
3 Prepare grill on high, direct heat (if grilling) or preheat the oven to 450°F.
4 Working one at a time, wrap a half piece of microwaved bacon around each piece of shrimp. If you are grilling, thread the shrimp onto long, flat skewers (flat skewers make turning the shrimp on the grill easier). If you don’t have flat skewers, I’ve used two thin bamboo skewers (soaked in water for 30 minutes beforehand) to the same effect. If you are using the oven, secure each the bacon onto the shrimp with toothpicks. Place the bacon-wrapped shrimp on a slotted baking pan (lined with foil inside for easy cleaning). Brush remaining lime chipotle mixture on the outside of the bacon-wrapped shrimp.
5 Grill uncovered for 5 to 7 minutes on each side, or bake in the oven for 10-14 minutes, until shrimp is pink and the bacon is crisp.
Makes 12 pieces.
Courtesy of SimplyRecipes.com
http://simplyrecipes.com/recipes/chipotle_lime_bacon-wrapped_shrimp/
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Weekend Recipe
There are some great Paleo/Zone friendly recipes in non-paleo/zone places!
Check this one out courtesy of Simply Recipes.com
Stuffed Zucchini with Turkey Sausage Recipe
Ingredients
- 1 zucchini about 12 inches long, or 6 medium ones
- 3 tablespoons olive oil
- 1/2 cup chopped onion
- 3 cloves garlic, minced
- 1/2 cup chopped mushrooms
- 2 tablespoons dry white wine
- 1 pound ground turkey
- 2 diced tomatoes
- 3 tablespoons chopped fresh basil
- 1 teaspoon chopped fresh rosemary
- 3/4 cup grated Parmesan cheese
- 1 egg, lightly beaten
- 2 teaspoons salt
- 2 teaspoons pepper
Method
1 Cut zucchini in half lengthwise. Scoop out insides, leaving shells about 1/4 inch thick. Reserve about half of the insides.
2 Heat 2 Tbsp of olive oil in a skillet on medium high heat. Sauté onion and garlic until soft. Add mushrooms and reserved zucchini insides, and sauté another 2 minutes.
3 In a separate skillet heat a Tbsp of olive oil on medium high heat. Add the ground turkey. Lightly brown the turkey, stirring only occasionally. After the turkey browns on one side, stir it so that it has a chance to brown on other sides. Cook until the ground turkey is lightly browned, about 6 minutes. Stir in the onion and mushroom mixture from the other pan. Add the wine. Stir in tomato, basil and rosemary and cook 1 minute longer. Drain any excess fat. Remove mixture from heat and set it aside.
4 When mixture has cooled, add cheese, egg, salt and pepper. Fill zucchini shells with mixture. Fill a baking pan with 1/4 inch of water. Place filled zucchini halves in pan and bake at 375 degrees for 40 minutes, until golden brown. Remove zucchini from pan and serve while hot.
Serves 4.
http://simplyrecipes.com/recipes/stuffed_zucchini_with_turkey_sausage/
2 comments
- Tiffany
Just leave the cheese and wine out to make more paleo. Instead of wine use some free range chicken ...
Cheese not paleo...neither is wine (depending on where you read, I guess to cook with it is ok?) Killer ...
Fat Loss & CrossFit, The Perfect Marriage
Calling my fellow CrossFitters, joining CrossFit is one of the best decisions you have ever made, the second will be to come out on Saturday 1/30 and let me share with you how to rocket into Fat Loss Success. I will be hosting a Free Fat Loss Workshop at 11:30am.
If you have 5, 15, or 20 pounds you just can’t get rid of no matter how hard you try, this is for you. I will give you my Body Balance Diet 21 day Fat Loss Grocery List, meal ideas and more. This is the perfect food and exercise marriage, it works, plain and simple. I’m also going to mix you up the best Protein Shake you have ever tasted!
Join us for the WOD at 10am and stay for some fun. Bring a note pad and pen. Check out my web site and blog
“It’s time to Get Thin with MyrnaLynn”
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Got Milk?
Whole milk serves a few different functions. It is a complete meal and is an excellent post-workout drink for recovery and muscle building. It contains protein, fat, vitamins D and K, all necessary for performance and strength gains. It is an inexpensive form of supplementation; it is full muscle building properties and is ideal for trying to build mass. On top of all the good properties, milk is cheap, easy to find, and requires no preparation, so that it can be consumed immediately.
If you are lactose intolerant (actually a quite rare condition) whey protein is an ideal choice. Many forms of whey protein are lactose-free and therefore will not cause problems for those that cannot drink whole milk.
Whey Protein is a by-product of cheese manufactured from cow’s milk. It has the highest biological value of any protein, meaning that it passes through the stomach quickly and is rapidly absorbed by the intestines. For years it has been the staple of many athletes/bodybuilders’ supplement program.
www.CrossFitFootball.com
1 comment
- BrettB
Just added whole milk to my diet after meeting with Coach Tiffany. It is insane stuff...thick and creamy. ...
“Fit to Fight”
I had the pleasure of sharing my passion of nutrition with the amazing men and women at Luke Air Force Base. Thank you to Sherri Biringer and everyone at Luke for welcoming me in to your community and letting me talk about the benefits of choosing good food. We spent time going over Paleo/Zone concepts, food quality and balance. The goal was how to start a lifestyle change in order to feel better, look better, perform better and ultimately be “Fit to Fight”! Thank you again for having me!
~Coach Tiffany
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The Body Balance Diet by MyrnaLynn
Fellow CrossFiters,
It’s exactly a year ago this week I discovered Coach Luke & CrossFit Scottsdale. What a reason to celebrate 2009 and set some even greater goals for 2010, I’m sure many of you feel the same way! Over the last year I have been with you enjoying one of many WOD’s, challenges, and events thanks for being such a great community. This year I also completed my CrossFit Level 1 Certification and along with Coach Tiffany my CrossFit Nutrition Certification.
Many of you may not know that I am a Diet Coach, I have helped many people get to their desired body weight and sustain it without going on any kind of radical eating program or crash diet. With the New Year just ahead I would love to have any of you that are looking for a Balanced Eating program to be a part of my team. Check out www.thebodybalancediet.com to learn more and become one of my fans. Much like CrossFit Scottsdale we have a community of people winning together, we do weekly live conference calls where I will give you the knowledge to understand what getting to your ideal body weight looks and feels like. I have partnered with Coach Luke and promote CrossFit exclusively to my clients who are all across North America.
I have put together a special package for you. My clients typically choose one of my 2 options to join for a sign up fee and then an ongoing monthly commitment but for anyone from CrossFit that joins us, there is simply a one time fee of $199 with no ongoing fees. That provides you access to everything in our members area for an entire year.
So if you have 10, 20, 30 or more lbs you want to lose and keep off and have said 2010 is the year for you to be your personal best, let’s help you do that together. Below is a video of me on Fox 10 giving tips on how to overcome a diet plateau.
It’s time to get thin with MyrnaLynn-
MyrnaLynn@TheBodyBalanceDiet.com
2 comments
- athula
Having a beautiful and perfect body is a dream of many men and women. Achieving and maintaining an ideal body ...
MYRNA! You did such a great job! You looked beautiful and were so informative. Also, nice burpee!
Thanksgiving foods Paleo Style
Pumpkin Pie
3 1/2 cup pumpkin puree
1/2 cup unsweetened applesauce
2 eggs
1/4 cup agave nectar
2 Tbsp ground almonds
1/2 tsp each of ginger, cloves, Cinnamon, allspice and nutmeg
1 cup pecans
Combine all of the ingredients except the pecans, in a bowl, mix well. Pour into a dish for Baking pies. Cover with pecans. Bake at 350 degrees for 45 min. Chill before serving.
Sweet Potatoes
1 med yam
1 med sweet potato
1/2 cup unsweetened applesauce
1 Tbsp raw honey
1 Tbsp walnut oil
1/2 tsp cinnamon
1/4 tsp nutmeg
1/8 tsp cloves
Peel the potatoes, and cut them into small pieces. Boil them in a pot of water for around 10 minutes, until soft. Drain the water. Add the remaining ingredients, mash with a potato masher. These are from Scott Hagnas of the Performance Menu:
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Paleo Challenge Winners!
The VOTES are IN!
Congratulations to Matt Blanton and Shannon Johnson for winning CrossFit Scottsdale’s first Paleo Challenge! Not only did you recieve a ton of health and body composition benefits, you won $200 each! Not too bad for 4 weeks of eating.
Just eating meat, fish, vegetables, nuts, seeds, & fruit here is what they accomplished:
Matt lost 3.4 lbs, 7% body fat & 5 1/2 inches. He gained 11.5 lbs of muscle! His “Fran” time didn’t change but his first Fran was done with 65# and a green band. He did “Fran” after paleo in 6:16 at Rx’d weight and Rx’d pull ups! Awesome Job Matt!
Shannon lost 9.6 lbs, 1% body fat and 5 1/2 inches. She lowered her mile time by 15 seconds and maintained her strength on the shoulder press. Great Job Shannon!
As a whole the 36 participants of the Paleo Challenge lost 150 lbs and 35% body fat! Congratulations to all of you!
Here is some of the feedback the participants gave:
What did you learn or what was the biggest result you experienced on the Paleo Challenge?
“To truly evaluate what I put into my body and how it fuels me for the day and even for the week, and how improtant certain food groups are to energy and general well being.” ~ Brett
“I learned that Paleo is not that hard. I am to the point where I am realizing that food is nutrition for my body…not a past time that I need to indulge in everyday.” ~ Shannon
“Realizing how great I feel taking good care of myself helped me not feel defeated by food.” ~ Ilana
“I can eat with discipline and it doesn’t kill me.” ~Chris F.
“Eating Paleo and doing Crossfit are a high return on a minimal amount of investment. I not only feel better, I am also more productive in business and life in general. Paleo allows you to truly be in touch with what should and should not be in your diet. It was one of the most difficult diets to get started, but it was well worth it and I plan to continue the lifestyle.” ~Matt
Stayed tuned for the next Food Challenge in Jan/Feb 2010!
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March Madness: "Alumni Spirit Week"
03/08/2010 - 12:00 AM
Anytime you come to class, wear an alumni shirt, jersey, hat,etc. With your high school, college, fraternity, sorority, of favorite sports team logo on it.
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Food as Fuel
03/13/2010 - 11:30 AM
new students....or those that just want to brush up and get back on track with their eating habits. Learn what to eat, when to eat and how to do it for optimum results. We will be reviewing the ins and outs of the zone and paleo diet.
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March Madness: "Be our Guest!" GUEST DAYS
03/16/2010 - 12:00 AM
"Guest Days" is a great opportunity for you to invite your friends, family, and co-workers to come try out a class at CrossFit Scottsdale. Show them what you've been up to and what is kicking your ass into shape. Please email us at info@CrossFitScottsdale.com to let us know who you are bringing and what class they are coming to.
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The Body Balance Diet by MyrnaLynn Free Weight Loss Workshop 11:30am
03/20/2010 - 11:30 AM
Come and get some free diet and weight loss tips from expert dieter and CrossFiter MyrnaLynn
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March Madness: "Breakfast, lunch, and Dinner the CrossFit Scottsdale way"
03/23/2010 - 12:00 AM
Come to CrossFit ready to work out and eat! Sunfare, Jamba Juice and Baja Fresh will be providing healthy snacks to all athletes participating in the WOD's for those 2 days. Sunfare is a personalized, zone friendly home delivery program that makes eating healthy meals easy.
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San Diego/Arizona CrossFit Games Sectional Qualifier
03/27/2010 - 12:00 AM
Come and cheer our athletes on at the San Diego/Arizona CrossFit Games Sectional qualifier. See a coach for details. Regional Seeds: 20 men, 20 women For up to date details and information on the sectionals becaome a fan:
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March Madness: "Let the Pampering Begin!"
03/29/2010 - 12:00 AM
After a long month of madness, it seems fitting to end with massages and some serious stretching. We will have 2 masseuses on hand to work out all the kinks, as well as leti from Active Stretching to loosen you up. There will be a sign up sheet at the gym where you can pick your day and time. Spaces are limited, so sign up today.
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Marketing and Outreach Seminar: This seminar is open to ALL affiliates.
04/09/2010 - 12:00 AM
You’ve become a great coach. Now you deserve to have a business that reflects your abilities and passions. CFLA: The BIZ introduces a Marketing and Outreach Seminar that will provide you with more qualified leads in a shorter period of time. The topics aren’t “just something you’re born with” they are skills that need to be learned, practiced and honed. Seminar topics include: Marketing, Branding, Social Media & Publicity. Marketing and Social Media (Featured Presenter: Najla Kayyem from CrossFit Scottsdale/Kayyem Marketing) Publicity (Featured Presenter: Elissa Buchter CFLA’s PR Specialist) Guerrilla Marketing (Featured Presenters: Andy Petranek & John Burch form CFLA) To register (or for more information), call Jennifer at 310.260.9550 jennifer@crossfitla.com
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Pat's Run
04/17/2010 - 06:30 AM
Join team CrossFit Scottsdale in the 6th Annual Pat’s Run Saturday, April 17th, 2010 4.2 mile Run/Walk Start 7am. CrossFit Scottsdale will lead a group stretch/warm up prior to the race. Join over 20,000 runners and walkers as they come together at Sun Devil Stadium to celebrate the life and legacy of former ASU and Arizona Cardinals football star and Army Ranger, Pat Tillman. Register Today.
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WOW! What a rush... I went from coaching the 5pm class to guest speaking on the "Myrna Lynn Show". ...