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Wed April 12, 2017

3 Rounds: 15 HSPU - [or push ups] 15 Thrusters (95/65) 15 Toes to Bar 15 Deadlifts (185/125) 15 Burpees 15 KBS (24/16kg) 15 Pull-ups


Nutrition Wednesday with Coach Courtney, RD

Mexican Inspired Slow Cooker Beef Carnitas

Fitness and nutrition professionals often say that to get in shape you should think of food as “fuel.” If we all thought of food as fuel, reaching our nutrition goals would be so easy! However, food is more than fuel for the majority of people. Food is our fuel source to energize our day, but it also is central to any celebration, times of grieving, traditions, social interactions, culture, and is straight-up enjoyable! I am always amazed at the power of food and its meaning in different contexts or stages of life.

In my profession, food is considered from a scientific perspective by analyzing the macronutrient, micronutrient, and chemistry of the ingredients. But that’s not our only perspective. Lately, I have considered my own story and what food means to me. What I brainstormed:

  • I’m a granddaughter. I can’t turn down my Grandpa’s homemade salmon sandwich that we enjoy every year on his birthday.

  • I’m an athlete. I want to know what and how much I am eating to fuel my workouts.

  • I’m hangry. When I get hungry I need to eat immediately to avoid harming others!

  • I’m a sweet tooth. I will never say no to licking the beaters from freshly whipped buttercream frosting or tasting the cookie dough raw from the bowl.

  • I’m adventurous. I want to try cuisine from all over the world.

We all have our own stories that can be shared through food. If you only think of food as fuel, you are missing out!

My favorite part of travelling is soaking up the food culture. Exploring the aisles of a grocery store in a new country is one of my favorite travel activities. I love identifying ingredients that are staples to the country but foreign to me. I also love enjoying meals at restaurants as an opportunity to try dishes I have never experienced before.

After a recent trip, I can’t stop dreaming of Mexican cuisine. With the help of a trustee slow cooker, Mexican-inspired beef carnitas are only ever 8 hours away ...


~1 kg beef eye of round roast

2 teaspoons salt

1 teaspoon cumin

1 teaspoon dried oregano

½ teaspoon black pepper

1 small onion, chopped

1 bell pepper, chopped

3 garlic gloves, minced

1 jalapeno, diced

2 limes, juiced

1 orange, juiced (or ½ cup of orange juice)

¼ cup of beef broth

Cilantro for serving


  1. Mix all of your spices in a small bowl. Rub the spices over the roast and set it in the bottom of the slower cooker

  2. Cover the roast with the chopped onions, bell peppers, and jalapeno pepper.

  3. Cover the roast in the broth and the juice from the limes and orange

  4. Turn the heat to low and cook for 8 hours

  5. After 8 hours, shred the meat with a fork. You can let it cook for another hour or serve as is.

  6. Use the beef carnitas on salads or wraps. I recommend using corn tortillas or Flat Out Wraps* to build a taco! Top your taco with your favorite Mexican inspired ingredients. I recommend salsa, avocado, cilantro, or a squeeze of lime!

*Note: Flat Out Multigrain Wraps are a high fibre, lower carb alternative to flour or corn tortillas. Find them at Wal-Mart, Co-op, Safeway, or order them online!

Nutrition Facts per 100g serving of the beef carnita:

  • Calories: 175 kcal

  • Carbs: 3g

  • Fat: 6g

  • Protein: 23g

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