Barbells, Food and Jojo

Join me as I navigate through my love for Olympic Weightlifting, Flexible Dieting and Life

Big Ass Breakfast Casserole

September 26, 2016

I don’t even know what to name this. Big Ass Breakfast Casserole? I winged it and it was a success. I normally take the time to make my breakfast every morning to take with me to work but really needed to shave down my get-ready-for-work time so decided to multiply my usual breakfast by 5 (for every work day this week) and bake it. Pictured is just one of the pans I made.

To make a Big ass casserole:

You should have bacon pre-made before starting this. Oil spray however many baking dishes you plan to use. From a few trial and errors, I would suggest using a fairly deeper dish. Preheat oven to 350°. Then, in the following order, begin to add your ingredients:

  • Raw spinach
  • Cooked bacon in pieces
  • Nature Harvest Light Multigrain bread pieces
  • Mix all of the above
  • Pour egg white all over until it nearly covers your previous ingredients
  • Sprinkle Trader Joe’s Lite Shredded Mozzarella

Macros per serving (280g): 7f 15c 38p (6g fiber)

Tip: I have a restaurant grade kitchen scale for the really heavy things so this is how I measured as I went, but if you don’t have that, you can just weigh ingredients separately as you go.

Verdict? It was delicious but the macro ratios are not to where I want them yet. Protein is too high in comparison to carbs. For my next casserole attempt I think I will add a fluffing agent to make the egg white rise more, therefore, meaning I can add more carb ingredients. Ultimately this would be perfect poverty macros, but I am currently with decent macros to work with, so it’s not a concern.

Alright guys, it’s been a week since I’ve been back from my week long business trip in Vegas with my coworkers where tracking macros was nearly impossible (group meals, long days, limited options, etc). I knew and expected all this – it was not my first rodeo, being my third year doing this business trip. …

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I haven’t had a corndog in YEARS! Look at how cute and adorable this Trader Joe’s Turkey Corndog (nitrate-free) is? Gotta still get my veggies in – Brussels Sprouts and edamame and side sauces of Reduced Sugar Ketchup, organic mustard and 0% Greek Yogurt. Lunch was good to me. I feel weird and uncomfortable talking …

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November 27, 2013

Almost forgot how to take food pics it’s been so long since I was gone! Taco seasoned ground turkey topped with a fried egg and side of steamed cauliflower. Mmmm.
#nom #dinner #turkey #jerf #realfood #egg #paleo #yummy #food


Warning: RANT

I cannot stand how judgmental some people are. I’m talking about those who think that there is only one certain way of eating and/or exercising AND who put down those people who are eating and/or exercising differently. Listen, I get it, I’m super judgmental myself and sometimes, I…


Love this post by Tina (who I feel like I know since we’ve followed each other on Tumblr for what seems like forever!). She is SO right. I eat a certain way and workout a certain way but I don’t expect everyone to like what I do nor do I expect them to follow it. It’s not for everyone. It’s for me.

And to flip it to the other side, I also hate it when people who are paleo/vegan/vegetarian/WW/Zone or whatever, put others down who aren’t eating how they eat. The last thing I do is try to preach to people. I do my own research and try to follow what works for me. Which is an ongoing process.

I clearly love me some CrossFit. It makes me happy, so why wouldn’t I stick to something I love? But I hate when fellow CrossFitters come out and say crap like, “Your workout is my warm up!” Or “Zumba? Please, I CrossFit.” Like come on. Don’t get cocky. Enjoy what you do and leave it at that. Don’t put others down who are making an effort to move and be active. You do you, and let them do them.

Wow, this also turned into a rant on my end. You riled me up, Tina!

I like donuts: Warning: RANT
I cannot stand how judgmental some people are. I’m…

April 25, 2013

March 26, 2013

My Paleo Zone Experience: One Month In

I’ve been living in the Zone since February 25th and I can safely say I am mostly used to eating in blocks and eye-balling measurements. The beginning was rough having to measure EVERYTHING. I’ve noticed there isn’t that much support on us in the Paleo Zone community (tons for regular Paleo and regular Zone), so i thought I’d weigh in on my experience so far in hopes that it’ll help someone on their journey.

The Stupid Scale


I am not one to get crazed over the scale numbers because I am fully aware about lean muscle mass versus fat mass, and when us ladies are on our period and how the scale can simply go up and down up to about 3lbs give or take throughout the day. BUT that doesn’t make it any less annoying when things don’t go your way when you’re doing things right. You’re supposed to weigh and measure yourself but I am lame and don’t have a tape measure at home, so just the scale it was for me, and with the help of my coach, we decided on my blocks:


High activity level of 4-5x CrossFit per week

Starting weight: 156lbs

Lowest weight: 149.8lbs

Total loss to date: 6.2lbs

Blocks: 11 blocks per day

There it is, folks. Roughly between 1-2lbs loss per week, which I know is ideal in keeping weight off in the long run- I have previously lost about 45lbs in the past if you check my Progress page. Yes, I realize I am up about 6lbs from my lowest weight at the time – I never finished this journey and plan to finish now. Okay, back to my Zoning life now. Taking into account my activity levels, I SHOULD be having more blocks but I simply can’t fit that much into my belly. It’s a lot of food.

Results of Living in the Zone

Clearly, the weight loss has been slow and I’m trying to come to terms with that even though I can get so frustrated. Specially because I’m also dealing with medical issues (very low Vitamin D, possible allergies to we don’t know what, and low immunity because of these things) that aren’t clear yet if they’re causing a slower weight loss than it would be if I was completely healthy.

I still wake up fatigued (highly due to medical woes it seems), but not as much as before. Which again, hard to tell if it’s the high dosage of Vitamin D doing its work, or if the change to Paleo Zone did it. Maybe both.

Few things I’ve learned so far:

  • Sugary fruits and starchy vegetables (aka “unfavorable” carbs in Zone) mostly satisfy the appetite for a moment before hunger rears its ugly head again. I’ve cut my fruit intake by a LOT since starting zone. I usually only have fruits in the “favorable” list such as berries, apples or oranges.
  • The portions per block for “favorable” vegetable carbs are RIDICULOUS. At first, I was FLOORED at how much food it is. For example: 4c fresh spinach = 1 carb block. 1 whole 9in cucumber = 1 carb block. But I now kind of understand why. These are “favorable” for good reason. They keep you full longer and never hungry in between meals.

Coming from a primal/paleo background, I was used to eating far more protein and fat per meal than Paleo Zone allows. But perhaps that was part of my problem. And on the other hand, I feel like I am literally STUFFING my face with vegetable carbs. I’d say I was a decent veg eater before this but I have never eaten this much per meal. Oinker status. Or dinosaur status.

Diving In

This is how my 11 block day is spread out:

3 block breakfast

3 block lunch

1 block snack

3 block dinner

1 block snack

I’ve been considering switching my blocks for days that I CrossFit to:

1 block snack (so that I actually have something in my belly by 6 am)

3 block breakfast

3 block lunch

1 block snack

3 block dinner

And if you take a look through my blog you’ll see the typical kind of 3-block meals I eat regularly. As far as snacks go, my usual go-to’s are 1 egg, 3 almonds, ½ apple or ½ sausage link, 3 almonds, 1c cherry tomatoes or 1oz chicken deli meat, ¼ avocado, 1 cucumber. There are days when i feel it’s almost too much food but on the bright side, I am never hungry.

If you’re thinking of going Zoleo (another term for Paleo Zone), here are a few tips to remember:

  • Wait it out. The first week or so are pretty tough with all the measuring and planning of meals. It’s an adjustment period but you learn to eyeball it.
  • Plan your meals if you can ahead of time. It can be tedious but it will only help you to have a plan of what you’re going to eat (like packing your lunch for work) than not having enough blocks to eat or eating too many of one zone category without realizing. I’m one month in and still have to make sure I count out all my blocks in my head when packing my lunch for work.
  • In planning your meals, be careful at the grocery store when buying produce. Considering how many veggie carbs are required eating this way, it’s easy to get out of control and buying A LOT of veggies all at once. But veggies also go bad fairly quick. Don’t make my mistake by going crazy and buying all the cucumber, kale and spinach in the world. If not used within few days, most veggies go bad.

That’s all I’ve got right now folks, I hope it helped someone out there for I know the info out there on Zoleo is either rather outdated (pssst….I hear that there have been updates to the CF Journal Paleo Zone block counts on some of the blocks listed) or not very useful. Once you nail the measuring and block counts then you’re golden. And you’re ahead of the curve if you already eat Paleo/Primal as I was.

February 8, 2013

My Graze Nibble Box arrived! It was bigger than I anticipated, because I thought for $5 they’re definitely sending me something tiny, but glad I was wrong. I actually received it a couple days ago and I’ve had two of the snack packs and both have been delicious. I’ve tried:

  • Rock the Casbah: walnuts, chopped dates and pumpkin seeds
  • Walnut and Vanilla Truffle: walnuts, dark chocolate drops, sultanas and vanilla pumpkin seeds (I ate it all except the dark chocolate buttons)

Still have the other two to go and those look good, too (Chili and Lime Pistachios & Super Berry Detox). So far I definitely recommend it! Very curious to see what comes in my next box. I love that they let you pick what snacks you want to try and definitely don’t want to try.

To try your first box for free:

  1. Go to
  2. Enter code: 9Q7CXYND

Let me know if you end up trying it!