A Wednesday morning followup

weightsLate Tuesday I published a blog post in which I spelled out some fitness goals for February.

A few things from this morning seemed to merit a followup.

My workout this morning at the Muscatine Community Y consisted of three sets of five repetitions of:

  • Barbell squat — 225 pounds.
  • Barbell lunge — 85 pounds.
  • Dumbbell calf raise — two 50-pound dumbbells.
  • Barbell deadlift — 225 pounds.
  • Supermans — As many reps as possible for one minute.
  • Dumbbell shoulder press — two 50-pound dumbbells.
  • Dumbbell front raise — two 20-pound dumbbells.
  • Dumbbell lateral raise — two 20-pound dumbbells.

In the earlier blog post, I also tried to verbalize why I have decided not to try the Warrior CrossFit Muscatineposted toFebruary 2013 30-Day Paleo Challenge that my friends, Jacob and Sarah Garvin, are beginning on Friday. And then Sarah posted this recipe this morning on the WCFM Facebook page. I may skip the Paleo challenge, but I think I will give this recipe a try.

Spaghetti Squash & Sausage (serves 2-3):

2100.spaghetti squash1/2 spaghetti squash
4 links chicken sausage
2 shallots
1 clove garlic
14 oz. can diced tomatoes
1.5 Tbsp Italian seasoning
olive oil
salt and pepper

1. Slice a spaghetti squash in half, remove seeds and “guts” with a spoon or ice cream scoop, place in an 8×8 casserole dish, then cook on high for 7-9 minutes.
2. Heat a saute/frying/cast iron pan on medium high. Add ~2 Tbsp. olive oil and sliced chicken sausage.
3. When sausage is browned, add 2 chopped shallots and 1 minced garlic clove.
4. When you can smell the garlic, add 1 14 oz. can of diced tomatoes and 1.5 Tbsp of Italian seasoning.
5. Turn down heat and let simmer while you get the squash out of the microwave.
6. Squash should be soft, with sides being slightly droopy. Scrape out inside of squash with a fork. Place “spaghetti” in a bowl.
7. Drizzle olive oil on top of squash and add salt and pepper to taste.
8. Top squash with sausage and tomatoes.
P.S. Spaghetti squash does NOT taste like spaghetti. However, the texture and the starchy bulk serves as a nice substitute. It is more nutrient dense and has a sweet flavor. This makes enough for 2-3 people.

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