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Posts from November 2017

November Recipe of the Month

Recipe: Healthy Turkey Chili
From the kitchen of

Ingredients (for 8 servings):
  • 1 pound ground turkey
  • 1 onion, chopped
  • 1 1/2 tsp. olive oi
  • 2 cups water
  • 1 (28oz) can canned crushed tomatoes
  • 1 (16oz) can canned kidney beans - drained, rinsed, mashed
  • 1 tbsp. garlic, minced
  • 2 tbsp. chili powder
  • 1/2 tsp. paprika
  • 1/2 tsp. dried oregano
  • 1/2 tsp. ground cayenne pepper
  • 1/2 tsp. ground cumin
  • 1/2 tsp. salt
  • 1/2 tsp. ground black pepper
  1. Heat oil in a large pot over medium heat. Place turkey in the pot and cook until evenly brown. Stir in onion and cook until tender.
  2. Pour water into the pot, then mix in tomatoes, kidney beans and garlic. Add remaining seasonings and bring pot to a boil. Reduce heat to low, cover, and simmer for 30 minutes. 
18g carb, 16g protein, 6g fat, 190 calories per 1 serving
Pair with a vegetable for a balanced meal, or toss carrots, corn, kale, bell peppers or squash in while chili is simmering. You could also use bison, lean ground beef or ground chicken instead of turkey. 
Chili picture

November 2017 Athlete Spotlight

IMG_0001Khris Brown

How has crossfit changed your life?
Crossfit gave me something positive to look forward to. It has shown me dedication, responsibility, and given me a reason to push, even on the hardest days. The community aspect of Crossfit is amazing. The fact that everyone is always supportive is inspiring. Being at your weakest state and seeing someone who is a true athlete care enough to say “Good job hang in there,” goes further than most people realize.

What advice would you give to someone who is just starting Crossfit?
NEVER LOOK AT THE WOD! Just tell yourself you are going. Afterwards, you will be grateful. I skipped a lot in the beginning, but the gym became like a family to me. It is something I look forward to every day. You do not have to be the best, I am far from it, but just continue to give it your all.

What’s your favorite saying?
Before the workout today it was, “Do the thing.” Now I think I would have to go with the saying, “I’ll be okay.” Crossfit is sometimes a mental challenge and I like to reassure myself that everything will be okay.

What was your last text message?
The last message on my phone…lol. Let’s just say it is a meme that is not very appropriate.

What celebrity do you get mistaken for?
People say I look like Tracee Ellis Ross, but I don’t see it.

If you had to choose your last meal, what would it be?
If I had to choose my last meal, it would be sushi. Chef’s choice of course.

What accomplishment are you most proud of?
I would have to say uprooting my life to move to Arizona from Arkansas. It was a leap of faith, but probably the best choice I have made for myself.

What inspires you?
My grandmother has always been my inspiration. She has always taken the high road and taught me to never take shortcuts in life. It might not be the always be the easiest road, but it has always made me a better person.

Where did you last go on vacation?
My last vacation was about a month ago to Colorado. My friends all moved there about 7 months ago. We spent my trip camping and rock climbing all over the state. It is amazing to just get away and be able to find yourself in the great outdoors.  

Name 3 things you always have in the fridge?
Eggs, almond butter, beer… (You can edit that if you’d like, lol, sorry)

Favorite band/musician you’ve seen in concert?
Chance the rapper. I love him.

How do you take your coffee?
I like my coffee with almond milk, no sugar.