 Walking into the weekend like.... What's for Dessert?I absolutely LOVE hot chocolate during the holidays. It evokes many fond memories of holidays with my family. We used to drink the Swiss Miss instant hot chocolate packets. Once I discovered the hot chocolate I'm sharing with you today, I have made a new tradition of making it every year. It is quite simply the best hot chocolate I've ever had. I hope you like it as much as I do. BONUS: It is dairy feee. FOR REAL! Click on the image below for Splendid Table's Bolognese Hot Chocolate.  Click on the image for the best hot chocolate ever!  Bring a Friend to Class NEXT FRIDAY!!!Next week is Podium Week and at the end of it we always welcome friends to class for free on Friday. Please bring a friend this Friday! Let your Coach know how many friends you're bringing so we can be prepared.
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 What's for Dinner?Our community is AMAZING! In just over 2 weeks we have donated 266 pounds of food to the Gallatin Valley Food Bank. That is one hundred and sixty-six pounds over our goal. CONGRATULATIONS! All of our donations were dropped off yesterday as part of the Can the Griz food drive. Will we will this year? We will all find out this weekend.  This year, Kerri Strasheim, decided we should have an intra-gym competition with each class competing against each other. Here's the final breakdown of each class's donations.  The 5:30pm class is the winner with 85 pounds of food donated! Next up is the nooners with 65 lbs donated, the early birds in the six am class donated 59 lbs and the 9 am folks donated 57 pounds. Way to go everyone! Your generosity and support of those in need in our community is wonderful. Thank you all so much. Of course, it wouldn't be Foodie Friday without a recipe. Last year I share an entire macro-friendly Thanksgiving menu from Renaissance Periodization. This year Working Against Gravity has offered up a bunch of delicious macro-friendly Thanksgiving recipes. Since life is short, I'm sharing dessert first:) Once you click on the image below you'll also see links for apple cranberry crisp, roast turkey, smokey potato salad and many more. Happy eating!  Click on the image for some super tasty macro-friendly pumpkin pie bites from Working Against Gravity.  Bethanie and Elisa are at the Tactical Games in Texas this weekend. Bethanie is volunteering and Elisa is doing her first competition. Good luck ladies! What's for Dinner?I want to you to get all the protein (a macronutrient) and all the micronutrients you needs to be heathy. I have explored micronutrient inadequacies in previous blogs. Micronutrients are vitamins and minerals that we need in smaller amounts that macronutrients (protein, carbohydrates and fat.) A nutrient inadequacy differs from a deficiency in that a deficiency causes a disease; whereas inadequacy doesn't cause a disease, but neither does it promote optimal health. The most common micronutrient inadequacies are Vitamin D, zinc, and magnesium. Today, I want to highlight today Iron. Iron deficiency causes anemia. The prevalence of anemia has increased at least 10% in the past 20 years. It most commonly affects people who avoid red meat and exercise hard, e.g. CrossFitters who get most of their protein via "white" meat, non-meat sources and protein shakes. If not eating meat is your choice, TERRIFIC! There is no issue with that choice, just know that you need to be extra diligent to obtain adequate Iron in your diet. This is also the case for folks who've decided red meat is not right right choice for them. Supplementing with Iron pills becomes a vital component of your nutrition protocol. If eating red meat is a viable choice, you can explore eating more organ meats. In a recent 2% with Michael Easter blog, Easter explored the prevalence of micronutrient inadequacies and how to overcome them via food and supplementation. If you want to to ensure you get enough iron through your food follow his suggestion: How to get enough Iron Lucky for us, we now have a local and sustainable source of grass-fed beef, including organ meat, at the gym! I regularly eat North of Nowhere Farm ancestral blend beef. According to farmer Kaelin, a former TSCF member AND owner of North of Nowhere Farm, "this is pasture-raised ground beef expertly blended with 10% heart and liver. The organ meats provide a boost in B-vitamins, vitamins A, D, E, and K, and important minerals like iron, magnesium, selenium and zinc." Kaelin has installed a freezer in our front room, conveniently next to the fridge that has free range eggs from Lost Sheep Farm of farmer Thomas a regular in our 9am and noon classes. You can use Venmo for Lost Sheep Farm eggs, but need to scan and use Shopify to purchase from North of Nowhere farm.  Get your protein needs met from CrossFit farmers Kaelin and Thomas!  
We are prepping for Chad today. We are doing Chad this year on Saturday, Nov 11. Chad is a fundraiser for the Step-up Foundation. Click on the image above to register or donate.
What's for Dinner?
I guess winter is here. Just a week ago we were enjoying 70 degrees and sunshine. Today, well, not so much.
Halloween is next week and it's a terrific time to make something fun for your friends and family. Here is a fabulous collection of delightful treats. If you make one of them please be sure to share a photo! Fall Food Drive Starts Next Week!
We are collecting non-perishable food for our fall food drive. This year our drive ends on Saturday, Nov 18. We are kicking it up a notch with an intra-gym competition. Each class time will compete against each other. Which class will be the most generous and donate the most food? We start next week!
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