Category Archives: CrossFit

Weekly menus are BACK!

Happy weekend everyone!

I hope you all are enjoying the weekend. So far we have had a little sun and a lot of rain. We needed the rain, so no complaints here and happy to nap right through the rain showers 🙂 As for the sun, I was happy to get a WOD in and soak up the sun.

This weekend David and I are actually celebrating our 2nd wedding anniversary. Our anniversary is technically Monday, but wanted to go eat at our favorite place tonight, Epiphany. We also created an anniversary WOD… we do “as many rounds as possible” of 8 pull ups, 11 push press, and 12 air squats in a set amount of time (this year it will be 14 minutes… since it is 2014). I am sure at a certain year we will start going backwards… maybe 2020 we will reverse the minutes 😉

As for the main topic of this post… WEEKLY MENU! Yes, they are back and I am so happy that I took the break from planning menus. I really didn’t think it was necessary, but it was nice stepping away from a structured plan for the kitchen and just cooking what we had on hand with no plan 🙂 But with school starting and me carrying my lunch to work now, a plan is necessary. You will notice that I will throw in pictures here and there… that was an idea from a (brilliant) co-worker and I love it. So my goal will be to post the menu from the week before so I can share the pictures. I know everyone doesn’t have Instagram (where I post daily), so I want to share the visuals here too 😉

Let’s get to it.

Weekly Menu for August 11th -August 23rd

Breakfast options: Eggs with leftover veggies and kraut; smoothie with Great Lakes Gelatin, blueberries, banana, avocado, and coconut oil; boiled eggs with grapefruit and “bulletproof” coffee (coffee with gelatin and ghee and spices)

Snack options: Fruit and Nick’s Sticks grass-fed beef snack sticks; sardines


Lunch: Salmon (or any wild sourced seafood), salad with olives and corn (typically not on our plates, BUT it is organic and local from our CSA basket)


Dinner: Rubies and Radishes | Lazy Sunday Pot Roast


Lunch: Leftover roast with sweet potato fries and mushrooms


Dinner: Taco salads


Lunch: Roast leftovers with salad

Dinner: Taco salad leftovers with organic white rice and cantaloupe

taco meat


Lunch: Chicken with spinach salad and sweet potato

Dinner: Roasted chicken (another Rubies and Radishes recipe) with brussel sprouts, greens, and roasted sweet potato (topped with ghee)



Lunch: Tuna-spinach salads with fruit

Dinner: Farmer’s Market frittata… eggs, sun-dried tomatoes, kale, rainbow chard, bacon, and avocado (also some pesto)



Lunch: Spaghetti squash, greens, and Italian beef


Dinner: Butternut Squash Paleo Lasagna from Health-Bent 

That is a wrap… hope you enjoy the menu 🙂 I am not planning Sunday meals, as I am sure you noticed. That allows us a day off to prep and plan or just relax! Have a great night and let me know if you like this new “visual” menu!

Affiliate links were included in this post. The links will allow me to receive a small percentage of sales which helps fund the blog! So use the links to make purchases and know the Cookin’ Up Life team appreciates it… the team meaning: David the kitchen manager, Leo the editor/approver, and myself the blogger!

Powerful Paleo Superfoods: Review and Giveaway


I know I am back a little early from my vacation, but I decided I couldn’t wait another day to share this review with y’all 🙂 Heather is the talented blogger over at Multiply Delicious, where she tackles how to make delicious paleo meals that are all approved by her family (which include her adorable twin girls!). She is also a fellow Crossfitter and I just know her newest cookbook, Powerful Paleo Superfoods, is a MUST for you and even perfect to have at your local box 🙂

photo (3)

This book debuted in May and I have found myself flipping through to, of course, pick out recipes, but also to learn more about what these superfoods are helping my body do better. Superfoods are important to incorporate in your diet and I personally think they are necessary to achieve optimal health (goal of the paleo lifestyle!) while doing a high-intensity exercise like Crossfit. The superfoods in Heather’s book all meet five criteria: they are anti-inflammatory, contain high-quality easily digestible protein, good for your bones, rich in fiber, and natural detoxifiers. Why not try to eat a few of these per day and help your body feel great!!

Y’all be sure to go check her out, now on to the review!

I am always a fan of digging into a book to get a true feel for it, but first impressions are so important when deciding what books to purchase. Here is what I thought when I flipped through this book.

First look: Beautiful cover! Nowadays when I see “superfood” I think of the latest fruit that Dr. Oz has recommended, but by looking at the cover filled with yummy looking real foods (that you will see in the grocery store or farmer’s market), I quickly realized this book would be a bit more realistic with the food recommendations (think eggs, grapefruits, and gorgeous grass-fed beef).

Flow of the book: Similar to her other cookbooks, the book quickly gets into its purpose– to inform you about the paleo superfoods! The book is set-up with a small introduction to paleo followed by six chapters. Each chapter covers a superfood category (think fruit, fats, and even herbs and spices!). Within each chapter, you will find around 10 superfoods discussed. Each food has a detailed breakdown of their super powers and a recipe. Pretty awesome huh?

First recipe to take on: Paleo Veggie and Grass-fed Beef Chili, because who doesn’t need a “go-to” chili! Okay, confession, I actually tried two recipes in one day! I whipped up the Blueberry Waffles too. Both turned out tasty and I loved learning about the superfood in each one. The chili’s superfood was grass-fed beef which has “less artery-clogging saturated fat and inflammatory omega-6s, and more omega-3s and CLA.” I learned that you should cook grass-fed beef slower than grain-fed beef to keep it tasty. Speaking of, for some reason grass-fed beef has a reputation for a strong taste, after reading about how to cook it properly it sounds like it is all in the cooking temp– so try low and slow. As for the waffles, blueberries had the leading role with their antioxidant powerhouse benefits and a surprising amount of Vitamin K (good for ya bones!).

Favorite recipe outside of my comfort zone: Liver and Bacon Meatballs, hands down! Liver has been on my list to “incorporate more of” this year and this recipe helped me out! Combining liver with sweet potatoes and bacon makes you forget you are eating liver– serve it with some marinara sauce and spaghetti squash and you will seriously be asking yourself if you really did add the liver!  Liver is packed full of nutrients, she recommends calf liver since it has a milder taste yet still full of those vitamins and iron (to name a couple of super powers in liver!).

Most memorable superfood: Turmeric, or what I call, “the yellow ginger.” Haha 🙂 I actually started adding it to my bulletproof coffee when Pastured Kitchen mentioned it to me on Instagram. I remembered the name (turmeric is pretty unique!) and grabbed Heather’s book from the kitchen to learn why it rocks! Not only is it beautiful, but it fights inflammation!

Final thoughts: Heather gives you over 50 superfoods to learn about and breaks down the “super” factors in each one. Not only that, but she shares a recipe for each one (sometimes more than one) so you can incorporate it into your weekly menu 🙂


I hope you all enjoyed the review… now for a giveaway! Heather is so sweet and will give the winner a copy of her awesome book, Powerful Paleo Superfoods!

To enter:

1. Subscribe to my blog by entering your email address and clicking subscribe up there in the right hand column of the blog. If you are already, then skip to #2!

2. Comment below and tell me the superfood that you love! Do you love cherries? Turmeric? Bell Peppers? Tomatoes? Tell me below! 

**Extra entry– like Cookin’ Up Life on Facebook and come back here and leave a separate comment telling me you did.

**Extra entry– like Multiply Delicious on Facebook and come back here and leave another comment telling me you did.

The giveaway will open today July 28th and end Friday, August 8th at 8PM (Central).  A winner will be selected at random and contacted via email!

Good luck and happy (superfood) eating 🙂

Affiliate links were included in this post. The links will allow me to receive a small percentage of sales which helps fund the blog! So use the links to make purchases and know the Cookin’ Up Life team appreciates it… the team meaning: David the kitchen manager, Leo the editor/approver, and myself the blogger!