Thursday 10/23/14...Recovery Day or... Run, KB swings, Burpees

For time:

Run 400

then do 3 rounds:
15 KB swings
15 Burpees

Run 400

then do 3 rounds:
10 KB swings
10 Burpees

Run 400

then do 3 rounds:
5 KB swings
5 Burpees

Run 400


Why you should add coconut flour to your pantry:

By Joanna Simons

Posted Tuesday, October 21, 2014 at 04:27pm EDT

Keywords: blood sugar levels, Coconut Flour, Gluten Free, high fiber, low carbohydrate, low glycemic index, protein, wheat free

Coconut flour is made by taking the flesh of the coconut meat and grinding it very finely, creating a perfect texture for baked goods recipes.

Noted for its mild coconut flavor and its light and airy texture, coconut flour is often used as a gluten-free alternative to regular wheat flour. Yet you don’t need to be gluten intolerant to take advantage of the many health benefits this flour provides.

Rich in dietary fiber and proteins

Coconut flour by far exceeds its wheat counterpart when it comes to fiber and protein. 100 grams of coconut flour contains 39 grams of fiber compared to approximately 11 grams in whole grain wheat flour. Fiber is crucial for good digestion and colon health. Furthermore, coconut flour is packed with protein. With over 19 grams of protein in a 100 gram serving compared to the 10 grams found in wheat flour, coconut flour can really contribute to your protein intake.

Low in carbohydrates

Coconut flour is very easy on blood sugar levels due to the high fiber content combined with the low carbohydrate content, making it ideal for diabetics and anyone who doesn’t want to face the consequences of spiked sugar levels.

Gluten and Wheat Free

And for those with gluten or wheat sensitivities, coconut flour is a great alternative to regular flours. Ideally, coconut flour is used in pancakes, cookies or cakes. It behaves very differently to normal wheat flours so simply substituting won’t produce a good result – you need to find a recipe specifically using coconut flour.

Here’s a recipe for chocolate cupcakes adapted from www.elanaspantry.com:

• 1/4 cup coconut flour
• 1/4 cup cocoa
• 1/4 teaspoon salt
• 1/2 teaspoon baking soda
• 3 eggs
• 1/4 cup of oil or shortening
• 1/2 cup of honey, maple syrup or agave nectar

Combine dry ingredients. Combine wet ingredients. Blend the dry into the wet until incorporated fully. Add mixture to cupcake tin and bake on 375 for 20-22 minutes. Once cooled you can apply a frosting of your choice.