Warm up: tmu of push ups / pull ups / sit ups / back ext
(2 of each for 4 mins total)
Workout: Weighted pull ups x 1*
20 hollow rocks
2 min rest
5 sets
and then. . .
10 pull ups
10 burpees
30 du's
AMRAP in 12 min
Post 1 rm and # rds for score
*those that do not have bodyweight pull ups, use a band and perform 3-4 reps taking a minimum of 3 seconds to lower
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For all the Mommas and Poppas out there and those who just like cereal. . .
Homemade Cold Breakfast Cereal (Grain Free) By guest blogger Sarah Pope
One of the most popular video recipes I’ve posted on this blog is How to Make Healthy Cold Breakfast Cereal. A frequent question I’ve gotten from that post is how to make a grain free breakfast cereal for those who eat Primal or Paleo or are currently on the GAPS or SCD diets. Why would you ever want to make your own breakfast cereal when there are oodles of brands at the store, you might ask? (continue reading. . . )
The reason is because ALL boxed cereal from the store, even if organic, should be avoided due to the heavy processing that is used to make it. Called extrusion, this process liquifies the cereal grains into a slurry using very high temperatures and pressures to manufacture the desired shapes, puffs, and flakes. This violent processing denatures the proteins in the cereal grains leaving them toxic and allergenic.
Making your own healthy breakfast cereal is clearly the way to go given the highly processed boxed versions at the store. For those of you seeking grain free alternatives, these two fantastic grain free breakfast cereal recipes were emailed to me by Heather. Thank you Heather for sharing your creativity with all of us!
Cinnamon Crunch Breakfast Cereal (Grain Free)
Ingredients
4 cups almond flour (homemade is the tastiest and most nutritious)
1 cup store bought or homemade coconut flour
3 cups plain yogurt or kefir
3/4 cup coconut oil
1 cup honey
1 tsp sea salt
2 tsp baking soda (optional if you are on SCD diet)
2 tsp organic vanilla extract
1.5 TBL organic, ground cinnamon (add more if desired)
Instructions
Soak almond flour and coconut flour in yogurt or kefir in a covered glass bowl for 24 hours. Mix in remaining ingredients into the batter. Pour batter into (2) 9 x13 pans coated with coconut oil. Bake for 30 minutes at 350F or until a toothpick comes out clean.
Do not overbake. Let cool and then crumble onto baking sheets and dehydrate at 200 degrees for about 24 hours. Take out dried cereal off the top every few hours so as not to overdry and make the cereal too hard. Store in airtight container in the frig.
4 cups almond flour (homemade is the tastiest and most nutritious)
1 cup store bought or homemade coconut flour
3 cups plain yogurt or kefir
2 cups organic, roasted peanut butter (substitute almond butter or tahini if desired)
3/4 cup coconut oil
1 cup honey
1 tsp sea salt
2 tsp baking soda (optional if you are on SCD diet)
2 tsp organic vanilla extract
Instructions
Soak almond flour and coconut flour in yogurt or kefir in a covered glass bowl for 24 hours. Mix in remaining ingredients into the batter. Pour batter into (2) 9 x13 pans coated with coconut oil. Bake for 30 minutes at 350F or until a toothpick comes out clean.
Do not overbake. Let cool and then crumble onto baking sheets and dehydrate at 200 degrees for about 24 hours. Take out dried cereal off the top every few hours so as not to overdry and make the cereal too hard. Store in airtight container in the frig.
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Sarah left a lucrative career in Corporate America to raise her 3 children and become a wellness maven. She is now a Health & Nutrition Educator and Chapter Leader for the Weston A Price Foundation. Check out other fascinating and educational posts here https://thehealthyhomeeconomist.blogspot.com/
