CrossFit 2311 | Waynesville NC


Prevent Impulse Eating

It’s happened to all of us.  You know the feeling - you are away from home running errands, or you are out late because you had to stay at work longer.  And you realize that you are hungry.  Not just a little hungry though.  You haven’t eaten for hours, your head is starting to throb, and you can’t even think straight. Bottom line:  you have to eat.  Now! As you survey your options, you realize that getting something to eat that is

Nutrition Made Easy

From counting macros to The Zone Diet and even cutting out meat altogether, there are countless diets out there to choose from. Additionally, everyone has an opinion about diets based on what has and has not worked for them, but what's best for you? Everyone is different, which means what worked for your sister, friend, or co-worker, might not work for you.  You need a specific plan tailored to you--something that's sustainable for the long-t

Chicken Kebabs with Tzatziki

It's Foodie Friday! Enjoy this AWESOME and SIMPLE Greek dinner. Ingredients: • 2 lbs boneless-skinless chicken breast • ¼ cup olive oil • 3 T fresh lemon juice • 1 T red wine vinegar • 3 garlic cloves (minced) • 2 tsp dried oregano • ½ tsp dried basil • ½ tsp dried thyme • ½ tsp dried coriander • 2 large bell peppers diced • 3 zucchini sliced • 1 red onion diced Tzatziki Sauce: • 1 medium cucumber

Meal Prepping 101 – Meet the Muffin Tin

Meet the MUFFIN TIN! Muffin tins are great tools to help you portion your protein when baking. The end results is a perfect 3-4 ounce portion (depending on the size of your muffin tin). Try These Healthy Recipes: Try the egg muffins and meatloaf muffin recipes using the muffin tin!

Egg White and Avocado Salad

It's Foodie Friday! Here is a light, healthy, delicious lunch dish perfect for Spring! Ingredients: • 10 hard boiled egg whites, diced • 1 avocado, mashed • 1 Tbsp Dijon mustard • 1 Tbsp plain Greek yogurt • 2 tsp. fresh lemon juice • 1/3 cup green onions • 1/2 cup celery • 1/2 tsp paprika • 1/4 tsp pepper • Pinch of sea salt Directions: 1. In a large mixing bowl, mash avocado. Mix in Greek yogurt,

Meal Prepping 101 – The Instant Pot

Our April Nutrition Tips are all about MEAL PREPPING.   Meal prepping is THE single most important and effective thing you can do to keep on track with your healthy eating.  Let us help you make it EASY with links to some great products. Meet the INSTANT POT! This “crockpot on steroids” cooks your meals 2-6 times faster than a regular crockpot. Many dishes cook within 30 minutes or less! The instant pot is a great tool to use when

Overnight Oats: Quinoa & Steel Cut Oats (Crockpot)

Its Foodie Friday!  Breakfast is THE most important meal of the day, right?  Try this perfectly balanced and simple oatmeal to kick start your day! Ingredients: 1 ½ cup steel cut oats ½ cup quinoa 4 ½ cups almond milk 3 T brown sugar 2 T maple syrup ¼ teaspoon salt 1 ½ teaspoon vanilla extract ¼ teaspoon cinnamon Directions: 1. Spray crockpot with a non-stick spray 2. Rinse quinoa 3. Combine all ingredients into the crockpo

Quinoa White Chicken Chili

Its Foodie Friday! Try this delicious chili option that can be made in the crock pot too. Set it and forget it. Ingredients: • 1 tablespoon olive oil • 1 diced onion • 2 diced Jalapeno peppers • 3 cloves of garlic, chopped • 1 tsp cumin • ½ tsp oregano • 3 cups low-sodium chicken broth • 1 15-oz can white beans • 1 lb boneless-skinless organic chicken breast • ½ cup quinoa • 1 tbs lime juice • 2 tbs cila

Four Ingredient Protein Muffins

It's Foodie Friday!  This is an easy, tasty, and convenient healthy snack. Make sure your bananas are ripe. I usually make a triple batch to fill a 12 muffin tin. They keep well in the fridge. Ingredients: • 1 banana • 1 egg • 2 egg whites • ¾ cup old fashioned oats • ½-1 scoop whey protein powder Directions: 1. Beat Eggs and Egg whites 2. Mix in Banana, oats and protein powder 3. Spray muffin tin with coconut oil 4. B

Creamy Cauliflower Soup with Crispy Bacon

It’s Foodie Friday. This recipe comes from and it is AWESOME. You won't miss the dairy one bit. Cook’s Notes Although I say that this a dairy-free soup, some ghee is used in the cooking. Ghee is clarified butter, which is almost entirely casein and lactose free, but if you’re concerned with even the tiniest amount of those things, feel free to use olive oil instead. Adding the cream of whisked egg at the end acts

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