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Dog Hip Dysplasia – My Story

Written on February 22nd, 2014 by
Categories: Dogs
ShorTee

ShorTee

ShorTee, my boy was 5 years old when I decided to put him down. I had no idea that his condition had progressed as bad as it did until I had taken him in for a vet appointment due to his limp, or not wanting to put weight on one of his hind legs. The x-ray revealed that it would take a full hip replacement and surgery on both of his knees, due to the arthritis to make him almost better. Not to mention the pain he was in that he never showed me. Nothing is ever 100% that he would make a full recovery and be able to do the things he normally does day in and day out. So here were my options:
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Salmon Cakes and Coconut Cream Sauce

Written on February 16th, 2014 by
Categories: Food, Paleo Foods
Salmon Cake in a Coconut Cream Sauce

Salmon Cake in a Coconut Cream Sauce

I am always a week ahead of the game in terms of figuring out what to eat. First, I head to the freezer to see what I have to work with and Salmon is on the menu. Not to mention that I also have about 6 cans of coconut milk. The thought of putting a Basil Coconut Cream sauce on top is very exciting and mouth watering. I had a basic idea of how to make a salmon cake, but I wanted to see if I could add something to it so that it’s interesting. I came across this Cajun Salmon recipe that I used and it was extremely tasty. I served the salmon cake over a bed of steamed broccoli and spaghetti zucchini. This is one healthy, satisfying meal!
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3 Reasons to Start Jumping Rope

Written on February 9th, 2014 by
Categories: Fitness

The jump rope is small, transportable, and a great cardiovascular workout.  Since my introduction into CrossFit, it had been a long time since I had picked up a rope.  I never considered jumping rope as part of my cardiovascular routine.  I always had access to a stationary bike, stair climber, elliptical or a treadmill.  You know, the usual suspects at the local fitness center.  I would typically warm up using one or a combination of the above to kick start my workout.

I consider myself pretty advanced at jumping rope.  In CrossFit, we do what is called Double Unders.  This is where the rope passes under your feet twice, not the standard single.  Well maybe I am not so advanced as the Double Under has progressed to the Triple Under, which I have attempted once.  Attempting both the double and triple under is a beating, literally.

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Dog Bed and Dog Cot

Written on February 1st, 2014 by
Categories: Dogs

The Dog Bed
Dog beds look so comfortable and fluffy. I decided to purchase one for my old girl Truper. Well she is not that old, 5 years old. She is an Old English Bulldog. My old version of a dog bed consisted of buying a blanket and pillows to make a bed for her. After replacing pillow after pillow after pillow, because she would chew it all up to where there was stuffing all over the floor, I decided to buy a dog bed and cot.

I was searching around on the web and found a dog bed with a removable cover that can be washed. This is a dog bed that can’t be easily destroyed.

Well here she is with her blanket!

Truper's Dog Bed

Truper’s Dog Bed

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Eggs and Ham For Breakfast

Written on January 19th, 2014 by
Categories: Food

This week I was gifted a few pounds of Honey Baked Ham. I decided to use it for a breakfast meal since I am good on lunch and dinner meals. So I thought ham and fried egg, but I do not want to prepare the fried egg for breakfast in the morning. I am usually late for work when I decide, at the last minute, to prepare something for breakfast. A breakfast egg bake or quiche came to mind. It’s quick, simple and  healthy. Here it is.

Eggs and Ham

Eggs and Ham

Egg, Ham, Spinach, Red Pepper Bake

  • 8 Eggs
  • 1 1/2 pounds of cooked ham, torn up into small pieces or cubed
  • 2 Red Peppers, diced
  • 2 Garlic Cloves, minced
  • 2 bags of Spinach
  • 1/2 tbsp Oregano
  • 1/2 tbsp Onion Powder
  • 4 Green Onions, thinly sliced
  • 13 x 9 baking dish
  • Shredded Cheddar Cheese, optional
  • Coconut Oil to grease the baking dish

Set oven to 350 degrees. To prepare this dish you can start by steaming the spinach in a little bit of water and stem until wilted. Once complete, set to the side. Saute the red pepper, onion, and garlic in a teaspoon of coconut oil for about 10 minutes and remove,  set to the side.

In a bowl, mix the eggs, oregano, and onion powder. Add the remaining ingredients into the egg mixture. Use some coconut oil to grease the baking dish. Pour the ingredients into the baking dish, all the ingredients. Use a fork to slightly toss the ingredients around to make sure everything is  distributed evenly. At this point, if you would like to add cheese now would be the time and mix it in as well. Once complete, place the dish in the oven and bake until the eggs are set in the center.

Note: You will need to use your judgment on this one. Add more or less eggs depending on the consistency of the ingredients mixed. You do not want the mixture to have too many eggs or too little eggs. The dish should look like all the ingredients are just covered with the eggs before the dish goes into the oven.

Enjoy!

Cauliflower Flax Bread and Pizza Crust

Written on December 7th, 2013 by
Categories: Food

Hello! I am back from the dead. If you have been following my posts, the LuRong Paleo Challenge ended about a month ago. I am still dealing with the shoulder/neck issue. I had decided to take the rest of November off from the box to see if the issue would heal on its own, but it did not. I have an appointment with a specialist on Monday to hopefully get some resolution. The only thing I have been able to work on are my legs and core.

Now on to some good stuff, Cauliflower. I recall sometime ago, a long time ago reading an article that said eat vegetables with color because they contain more nutritional value. Hence, I have always stayed away from cauliflower and I figured the taste would be bland. Well that was completely incorrect. If you are not aware of the benefits eating Cauliflower has on the body check out The World’s Healthiest Foods. What I have come to love about Cauliflower is that it is filling with minimal calories! Continue Reading »

Week 8 Food Diary – LuRong Paleo Challenge

Written on November 17th, 2013 by
Categories: Food

This might seem pretty strange, but I made various types of seasoned chicken wings.  I had an idea that I would have a wings party so I took to my spice cabinet and the web in search or something different.  All of the wings were cooked under the broiler and were marinated for two days.  For my lunch and dinner, I paired it with a small salad.  The ingredients for all wings have been paired back to accommodate for 4 to 5 wings.  Provided below are the ingredients for 2 pounds of chicken wings.

Lemon Herb Chicken

Lemon Herb Chicken

Lemon Herb Chicken Wings

Slice the lemons in half and squeeze the juice and scrap the pulp into a Ziploc bag.  Add all the other ingredients into the bag.  Then add the chicken to the bag, zip it up and shake to coat all the wings.  Let it marinate for at least 6 hours or up to 24 hours.

 

Place the chicken on a rack and put under the broiler.  Check every 5 minutes until the skin starts to brown and flip.  That’s it.

 

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Final Week of the LuRong Paleo Challenge

Written on November 17th, 2013 by
Categories: Fitness

Day 50 (11/4/13) Weight 121.  This is the last week of the challenge.  I am happy and sad, but I will continue with this eating style even after the challenge is over. Let’s see how this week ends.  Tonight we worked on conditioning.  Three rounds for time of 250 meter row, 200 meter run and 75 Double Unders.

Day 51 (11/5/12) Weight 120.5.  Tonight, I went with a friend to a gym and pulled together my own tabata.  I had a list of things to do and could not or I did not want to eliminate any of the exercises, so I did them all.  Two rounds of 400 meter run, pistols, air squats, pull ups, and deadlifts. Continue Reading »

Week 7 Food Diary – LuRong Paleo Challenge

Written on November 3rd, 2013 by
Categories: Food

My weekly food diary was once again quick and simple meals.

For breakfast, I had a fried egg, a piece of bacon, a 1/4 slice of avocado and a 1/2 an apple.

Lunch
I decided to expand on the healthy wraps of last week to try the roast beef wrap from Paleo Lunches On The Go.  This really is a great book to find new ways to prepare Paleo lunches.

Roast Beef Wrap

Roast Beef Wrap

Dinner

I am still enjoying the Asian flavor, so I prepared a healthy Chicken Asian lettuce wraps.  This recipe is from Paleo Effect .

Asian Chicken Wrap

Asian Chicken Wrap

Cooking Paleo is so much fun.  I do not feel as though I am missing anything from my former eating style.

 

Enjoy!

Seventh Week Down – LuRong Paleo Challenge 2013

Written on November 3rd, 2013 by
Categories: Fitness

Day 43 (10/28/13) Weight 122.5. My legs are still a little tight. I had two days off so not sure if I need more or not. I worked out with a friend tonight at a gym and just kept it light. A funny thing is that I was working on my Cleans and got as high as 125. Then I thought…hey I’m cleaning beyond my body weight and I thought that was amazing! I am on a mission to hit my weight goal by the end of the week. As the challenge is coming to a close, I need to provide measurements by next week and I would like to be at my goal weight.
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