Friday, February 21, 2014

Paleo Protein Banana Muffins

Days that start by waking up sleepily, smiling, well-rested, in a quiet room, with the sound of the ocean floating through your open window ...

are the best days. 

Thanks to my awesome work schedule, I get to wake up like this every morning! Certain mornings, I get to sleep in even later because it's my day off! (For those of you with two days off a week, and that only work 8 hour work days, please realize how blessed you are.)

Morning routine:
Wake up naturally screw you, alarm!
Open curtains
Turn on music
Jump on the bed
Throw on slippers, because walking on marble floors with bare feet is creepy
Turn on the kettle in the kitchen
Make bed (every day since I've been in high school)
Pour a cup of coffee
Lay out yoga mat ...

For the last week I've started my day with this energizing yoga routine ... because even Tin Man happens to be more supple than I am when I wake up in the morning. I throw in some couch stretch and a little ankle mobility to help my squat, and carry on with my day feeling 100% better.

This week I had to bid farewell to one of our volunteer coaches at CFAJ. More than just a coach though, he was an amazing friend and a huge inspiration to a lot of our athletes.

His first-ever CrossFit workout was Zeus. He wanted that to be his going-away WOD. 

Murph on Sunday and that on Wednesday? Two Hero's in one week, ouch. But I finished, in 34 minutes and some change, as prescribed. I think the stickiest movement for me was the SDHP. Such an awkward movement.

Can I tell you what I was thinking about for the majority of that workout? Well, besides how brutal it was? About finishing as fast as possible, because I had this treat waiting for me.

I am SO motivated by FOOD. VitaCoco and Recovery Progenex. #heaveninmymouth

Speaking of food ... look what I made this afternoon.

They even have chocolate in them! And they happen to be roughly 1 Zone block each :) Perfect for this little miss snack face.

Each 1 Block muffin contains:
80 calories
3g fat
7g carb
7g protein
4g sugar (from fruit)

Paleo Protein Banana Muffins
Makes 12

6 oz ripe banana (about 2 medium)
1/2 cup unsweetened applesauce
1/4 cup canned full-fat coconut milk
2 scoops whey protein*
whites from 2 eggs
1 whole egg
3 tbsp coconut flour
1 ounce crushed walnuts
1 tbsp chia seeds
3 dark chocolate Hershey kisses, chopped*
1 tsp cinnamon
1/2 tsp baking powder
Stevia drops to sweeten, if needed.

1. Heat oven to 325 degrees.
2. With a fork, mash banana well
3. Stir together all wet ingredients. 
4. In a separate bowl, mix together dry ingredients
5. Mix the two together, careful not to over-mix.
6. Let sit for 5 minutes to allow chia seeds to absorb.
7. Pour into greased muffin tins. Don't use paper liners.
8. Bake until edges are lightly browned, about 30-35 minutes.

* I used Jay Robb's Egg White protein powder in vanilla to keep it paleo.
** Chocolate is optional, though included in the nutrition information. :)

Who's playing in the Open this year?! Less than a week to go, so excited!


  1. Yum! I love banana muffins! Even though I do not go through the intensity of cross fit (of which I am very scared, and impressed with what you do), I am an elite athlete who trains at a high level, so I understand the dedication required! I often spend my runs (or cool downs on hard days at least) thinking about refueling, and it is so important to get my nutrition right. These muffins will be a great addition to my collection of recipes! Thanks for sharing:)

  2. That is a killer WOD--I want to do it. My box never does the hero WODs and I'm itching to dabble in them. Great work!

  3. What if we get no days off and work 12-16h days?

  4. That is indeed a healthy and wonderful recipe! Would love to try it!

  5. 3 Studies REVEAL How Coconut Oil Kills Waist Fat.

    This means that you actually burn fat by eating Coconut Fats (including coconut milk, coconut cream and coconut oil).

    These 3 researches from large medical journals are sure to turn the conventional nutrition world upside down!