Living Amped 7/31/14 – 8/1/14

(A) 2x [E10sec 1 Barbell Push Press x 2mins (12 PP) + 1min Recovery ] (5mins Total)

(B) Condition:

3x

5 Front Squat

10 DB Push Press

15 Sit Ups

20 Oblique Heel Touches

(C) Skills & Midline:

2×8-10 HS Work

2x:

10 Tuck Ups

10 Russian Twist

Chipotle Lime Salmon

Chipotle Lime Salmon

  • 1 lb salmon, cut into 4 fillets
  • 1-2 tablespoons olive oil
  • 2 limes, sliced in half
  • 1 teaspoon celtic sea salt
  • 1 teaspoon chipotle powder
  1. Preheat oven to 500°
  2. Rinse salmon, pat dry and place on a metal baking sheet
  3. Rub each fillet with olive oil
  4. Squeeze the juice from one-half lime onto each fillet
  5. Sprinkle fillets with salt and chipotle, then place a half lime on top of each fillet
  6. Turn down oven temperature to 275°
  7. Place salmon in oven and cook for 8-12 minutes, depending on how well done you like your fish

 

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Chocolate Banana Cookies (nut & egg free)

banana_chocolate_cookies_2

Cook’s notes: Most traditional cookies can be done after baking for 10-15 minutes but my version takes a little longer because essentially we’re kind of drying them out as we’re cooking in the oven. They will be a little crunchy soon after baking but will end up a little softer and moist as you keep them for a few days. When you can’t have normal cookies because of certain ingredients, it’s a small compromise in my eyes. I hope you like them and if you do something differently that improves them, please let us know in the comments.

Oh, and coconut is not a nut as such so it should be safe for school lunches, unless of course you are allergic to coconuts.

Ingredients

  • 1 small banana, diced
  • 2 tbsp coconut cream, use the thick part from the top of the can
  • 3 tbsp coconut oil, softened
  • 1 tbsp vanilla extract or essence
  • 1 tsp rice malt syrup or raw honey
  • 3 tbsp raw cacao powder
  • 2 tbsp arrowroot powder or tapioca flour
  • 1/4 cup + 1 tbsp coconut flour
  • 1/2 tsp baking soda

Instructions

  1. Preheat oven to to 175 °C/147 °F.
  2. Place all ingredients in a food processor and blend into a thick batter.
  3. Place teaspoon-full dollops of batter on a baking sheet lined oven tray. Wet your fingers slightly and flatten them into pancakes. Bake for 15 minutes at 175 °C/147 °F. Then bring the temp down to 155-160 °C/310-320 °F and bake for 10 more minutes. Then turn the cookies over and bake for another 10 minutes. Turn over again and bake for 5 more minutes. This is a process of cooking and drying them out slightly. Remove and cool completely before storing. Sprinkle with a little extra cacao if you like.

Preparation time: 10 minutes

Cooking time: 40 minutes

Number of servings (yield): 10-12 cookies

 

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