Dry Rub Chicken Wings

Ingredients

5 Pounds of Chicken Wings
1/2 cup of Cassava Flour or Gluten Free Flour
BBQ Spice (recipe)
1 teaspoon Salt
1 teaspoon Pepper
1 1/2 teaspoon Cilantro

Directions

In a mixing bowl place the chicken wings

Add spices to the chicken wings and toss/mix 
Toss in Cassava Flour (gluten free flour can also be used)
Place on raised cooking rack and back for 20 minutes in Oven 
Spinkle BBQ Dry Rub on both sides of wings
Place wings back in the oven and broil for 10-15 minutes

Enjoy!

Coconut Milk “frappuccino”

Ingredients:
1 cup cold brewed Coffee
1 piece of dark chocolate, broken up into small pieces
1/2 can of coconut cream or full fat coconut milk
1 cup of ice

Directions:
If you are using full fat coconut milk-Place can of coconut milk in the fridge 4-6 hours before making the frappuccino at least, these will help the water and fat separate. Add a 1/2 cup of the separated coconut milk fat to the blender.
Add the dark chocolate, coffee, ice to the blender.
Use the pulse setting on the blender for 3-5 seconds two or three times.
Transfer the frappuccino mixture from the blender to a glass and enjoy.

Day 8 of 21 AM Workout Progress

My last post I talked about making small goals and mastering those first, to achieve your overall goal. my first goal-wake up every morning for 21 days and workout-well Monday morning I didn’t get out of bed to workout-but as soon as I walked in the door from work I did my AM workout. So, I am not counting it as a fail, because I still did the workout. Then this morning getting up was easy for the workout. I realized in order to achieve this little goal of moving everyday-I need to get enough sleep. Which Sunday night I did not, but last night I went to bed at 930pm. So I have 2 small goals this week: be in bed by 9:30 so my AM workouts do happen, and the second goal is to visit my crossfit box 3 times this week-regardless of the movements and how humid it is outside.

Even when you are working on one small step to achieve the big prize (optimal health) there are other things in your life you also need to adjust-like sleeping.