CrossFit Delaware Valley

Happiest of Birthdays to member Lynne Brady Goodale! She makes 61 look REAL good!

INGREDIENTS: 1 large sweet potato sliced into -inch rounds ... 1 Tbsp avocado oil 1 pinch Ground cinnamon HERBED RICOTTA: 1 cup whole milk ricotta cheese 1- tsp Italian seasoning 1 Tbsp + 1 tsp honey tsp sea salt or to taste FOR SERVING: 1 cup raw walnuts roasted and chopped cup dried cranberries INSTRUCTIONS: Add all of the ingredients for the herbed ricotta to a small bowl and stir well to combine. Refrigerate until ready to use. Preheat the oven to 400 degrees F. Add the sweet potato slices to a large mixing bowl and drizzle with avocado oil. Sprinkle sea salt and ground cinnamon over rounds. Use your hands to rub the oil and seasoning on both sides of the sweet potato rounds. Arrange rounds on a large baking sheet (or two if necessary). Bake for 20 minutes. Flip the rounds, then bake for another 17 to 20 minutes, or until rounds are cooked through and crispy on the edges Spread walnuts on a baking sheet. 10 minutes before the potato rounds are finished cooking, place the walnuts in the oven to roast. Remove sweet potato rounds and walnuts from the oven. Place walnuts on a cutting board and chop. Place oven on high broil setting and move the oven wrack second to the top shelf. Place a dollop of herbed ricotta on each sweet potato round and place in the oven for 2 minutes, just until ricotta is melty and warm. Add chopped walnuts and dried cranberries to the rounds. Drizzle with honey and serve! See more

Happy Thanksgiving to our DelVal family and their families! Be sure to say Happy Birthday to this little turkey! @juan_tonsoup94

Holiday Fitness Strategy Keeping your health and fitness goals alive during the holidays can be tough. Between the meals, drinks and workplace treats, it’s no wonder why some of us gain weight through December. Here are a few tips to avoid overeating over the next few weeks: ... Plan ahead. Look at your calendar and circle any days that are going to be a challenge (big meals, etc). Then, come up with a plan for those days that you can follow. For example: if you have a big meal planned for dinner, you can space out some of your ‘regular’ meals during the day to allow for a little extra in the evening. Start any big meals with the filling stuff: veggies and veggies. After those items are done, start in on starches. Eat slow and wait for your natural satiety response to kick in. Keep water nearby and sip every so often to keep your belly full. Never arrive famished. Try drinking a small protein shake or eating a small snack right before arriving to a meal out. This will satiate you enough to avoid poor decisions. Play ‘either/or’ with alcohol and desserts. If you have 1-2 glasses of wine before dinner, then try and limit the dessert to a few bites or have half the drinks before dinner so you can enjoy a full dessert. Count to 10 before you pick up a cookie or treat - ask yourself if it’s something that you really want, or if it is merely convenient. Making better choices in the moment will help you feel better in the days following. Always consider if your choice will support your long-term goal. See more

Happy Birthday to the two DelVal beauties! @emily_onofrio @kerrymarie44