Tag Archives: crossfit

Clean Chicken Nuggets

So this recipe comes to you from my amazing Aunt Katie. Not only is she amazing and beautiful but she is also extremely passionate about fitness and nutrition. She has always been an athlete, but began CrossFit about a year ago and dabbles in Paleo as well.

I am very fortunate to have a family that loves to cook and appreciates a healthy lifestyle. We always strive to cook clean recipes with fresh, organic ingredients, and of course, lots of love. At the holidays we always work a hike or long walks into our plans, perfect to help keep up with all of the less-than-clean indulgences.

I’m used to Katie’s christmas delicacies like chocolate rice crispy balls, or her famous anise (ah-nihs) cookies…but she sure knows how to keep it clean in the kitchen too!

I decided to run this recipe by the Tom taste test, not telling him what I was making, or that it was clean, and seeing what he thought. I expected good…but these turned out great! Not only did they receive a serious “yum” from Mr. Picky himself, but they are super clean and totally easy.

Clean Chicken Nuggets

These clean nuggets paired perfectly with waffle-cut sweet potato fries and plain old ketchup.
These clean nuggets paired perfectly with waffle-cut sweet potato fries and plain old ketchup.

Courtesy of Katie Shafer

Ingredients

2 boneless, skinless chicken breasts

2 T olive oil

1/2 cup almond flour

1t paprika (not smoked or hot)

1/2t poultry seasoning

salt and pepper to taste

Did you know that almond flour, or almond meal, is literally just ground almonds? You can make it yourself for cheap with just a food processor. This works with cashews too!
Did you know that almond flour, or almond meal, is literally just ground almonds? You can make it yourself for cheap with just a food processor. This works with cashews too!

Instructions

  1. brush a baking sheet literally with olive oil and place in the oven as it preheats to 400F.
  2. cut each breast into nugget size pieces (about 5 each). Use a mallet to pound thicker pieces so they are all the same.
  3. Combine almond flour, paprika, poultry seasoning, salt and pepper in a bowl, mixing together well.
  4. dip each nugget into the mixture, pressing on so it is fully coated. Coat all nuggets before removing the baking sheet from the oven.
  5. lay the nuggets on the baking sheet and gook 10 minutes.
  6. remove pan from oven, turn nuggets, and bake an additional 10 minutes (don’t overcook!!)
  7. serve them up! Include sauce, sweet potato fries, or veggies!

Rest is Part of the Program

DOMS: T-rex arms and Crossfit

The first thing I thought of when I googled “can’t extend arm after crossfit” and read the term “DOMS” was “ is that some Dom Mazzetti skit again?” It turned out to be less entertaining than that, but it was nicknamed “t-rex arms” which sounded kind of funny.

I was into my first official week of a month-long crossfit membership, when I woke up the morning after a workout to find that I couldn’t extend my right arm beyond 90 degrees without excruciating pain, it was swollen to about two times the size and hard as a rock. First a panicked, and then second, like any millennial, I googled.

It turned out my injury was pretty common, especially in crossfit. DOMS stands for Delayed Onset Muscle Soreness. Sure, I’d been sore before, unable to walk up stairs for days, but I’d never experienced anything as debilitating as this. This extreme soreness, it turns out, comes from eccentric workouts…which doesn’t mean unconventional or strange in this case. Eccentric contractions are those where the muscle is elongated at the time of the contraction.

eccentric-contraction

My good friend Lauren is an avid pole fitness fanatic, and she is constantly elongating her limbs while trying to hold herself up on the pole and still manage to look graceful…it’s pretty incredible.

It is that exact type of exercise that is to blame for the beloved t-rex arm. So it turns out crossfit and pole dancing have more in common than I thought? Well…sort of. The day before my injury, I’d been doing toe to bars, a fancy circus form of hanging abs, and the day before that I’d been doing pull ups, and in between them I’d been doing burpees, pushups, and handstands. I like to think I’m pretty strong and tough, but it turns out I can mentally put up with a lot more exertion than I can physically.

As it turns out, the swelling is part of the healing process, and the inability to extend is a protective function to keep from further injury. So does that make it a good thing? Yep! I might be able to push myself hard as all hell, but the truth is, my body needs to catch up to where my mind is at physically, and a few days of t-rex arms is exactly what I needed to take a step back and let my body catch up.