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Double Birthday & Easy Whole 30 Friendly Trail Mix

By Sean | In Recipes | on February 18, 2013

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Happy Birthday Jeanne and Coach Holley!

With the Intrepid Nutrition Challenge fast approaching, it’s wise to start purging your pantries and cupboards.  Believe me if there’s junk food in your house it will get eaten, despite what you think right now.  Although snacking isn’t encouraged or even necessary following Whole 9‘s nutrition advice, it doesn’t hurt to have a fall back should the urge or need present itself.  Just a few weeks ago I experimented with some ingredients that we just happened to have laying around and I was really surprised by how good it turned out.  Once Ruth agreed I knew it wasn’t a fluke so I thought I’d share it with you today.  The four basic ingredients are

  1. Coconut Chips or Flakes-a healthy source of fat and flavor.  I use the coconut as the base for the trail mix just as oats or granola is used in traditional trail mix.
  2. Macadamia Nuts-Following Whole 9’s advice on nuts, the macadamia nut is one of the lowest in omega-6 fatty acids and least likely to disrupt your omega-3/omega-6 ratio. That being said, only a small amount is needed to get the extra crunch and saltiness.  I buy the dry roasted, salted macadamia nuts from the bulk section at Whole Foods.
  3. Dried or Freeze Dried Pineapple-Ruth and I have been on a pineapple kick lately so we included a small amount of the pineapple to give the mix a sweet flavor which helps offset the saltiness of the macadamia nuts.  I also like the pineapple because there aren’t any added preservatives or sweeteners that are often found in other dried fruits.  Always read the ingredient list.
  4. Cocao Nibs-Another healthy source of fat that has an extra boost of anti-oxidants.  I only add a sprinkle of the cocao nibs because they have a somewhat bitter flavor, but they add another layer to the flavor of the trail mix that I enjoy.

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Note that this trail mix is not a meal substitute, but merely something to help you steer clear of poor alternatives.  Use my idea or make it your own, but don’t make it a staple of your nutrition challenge.  Use Marcus’ recent post and the Whole 9 Meal Planning Template to help build your meal plan to ensure you’re on the right track.


WOD 2.18.13

Back Squat 3×5

3 Rounds for Time:
10 Kettlebell Cleans
25 Toes to Bar
50 Squats

14 Comments to "Double Birthday & Easy Whole 30 Friendly Trail Mix"

  • troy says:

    February 18, 2013 at 7:43 AM -

    Happy birthday to both of the ladies, always a pleasure seeing you both in the gym

  • Renee says:

    February 18, 2013 at 7:54 AM -

    Happy Birthday!!

  • Amanda says:

    February 18, 2013 at 8:17 AM -

    Happy birthday Jeanie and Holley!

  • Tom R says:

    February 18, 2013 at 8:50 AM -

    Happy Birthday to two of my favorite CFI Ladies. Enjoy your day.

  • Anna says:

    February 18, 2013 at 9:10 AM -

    A few months ago my good friend called me and said “I was just watching tv in the gym and I saw Holley Dickmeyer on the screen, it was the crossfit games. I think she won!” While we all know this was the other kick-ass redhead, the mistaken identity says a lot about what people see when they meet Holley. Holley “Davidsdotter” large lantern may intimidate people with her fierce wod face and the intensity with which she approaches every task, but we know that all she wants to do is help people. Thank you for putting in extra hours every day to be a better athlete, coach, and friend (you all have no idea how much I whine to her about whatever is on my mind). Happy Birthday Holley!! Lets celebrate with a cheese overdose before the dunk!

  • Michael H says:

    February 18, 2013 at 10:08 AM -

    Happy Birthday Ladies! I hope ya’ll enjoy a celebration filled with family, friends and a whole lotta bad food before the challenge.

    Holley you’re swell! Bar none one of the best CF athletes in the community. Strong, driven and a team player, always fun workin out with you.

  • Avelyne says:

    February 18, 2013 at 10:20 AM -

    Happy Birthday Jeanne! You’ve made so much progress since starting! It’s been awesome watching you get stronger!

    Happy Birthday Holley! It is such an inspiration to watch you compete! Hope you have a fun filled birthday week!

  • M^2 says:

    February 18, 2013 at 10:49 AM -

    Happy birthday Jeanne & Holley!

  • Nathania says:

    February 18, 2013 at 11:33 AM -

    Happy birthday Holley and Jeanne! hope you two have a great day!

  • Josh says:

    February 18, 2013 at 3:05 PM -

    Happy Birthday ladies!

    Keep working hard Holley, it’s fun trying to keep up with you at 7pm.

  • Brian says:

    February 19, 2013 at 8:04 AM -

    Happy birthday Holley! Your quiet confidence and tenacity is something to be admired. An excellent athlete, competitor and teammate.. but an even better friend. (except for the Nick part). Hope you had a nice weekend.

    Happy birthday Jeanne as well!

  • Holley says:

    February 19, 2013 at 8:12 AM -

    Thanks for the kind birthday wishes! I sure do love my CFI fam! :)

    Hope you had a great birthday Jeanne!

  • Alia says:

    February 19, 2013 at 9:20 AM -

    Happy Birthday you two!

  • Tina says:

    February 19, 2013 at 2:05 PM -

    Happy Birthday Holley!!!

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