Recovery Day – Gooey Brownies

Everyone loves to eat something sweet every so often. However, most of our favorite or nostalgic snacks are too detrimental to our health to eat often — such as cupcakes, cookies, and brownies.

Healthy cookies and the like do exist — but a lot of them have things like avocado or another odd mismatched replacement added into them. This ruins the flavor profile of the very thing you want to eat, which isn’t worth eating, in my opinion.

Sweet Potatoes, which don’t have an overpowering flavor, are a perfect pairing to making thick and gooey brownies. So, let’s get baking. 

Sweet Potato Brownies | Yields 10 

  • 1 c sweet potato puree (skinned, boiled, then smashed until no lumps)
  • ⅓ cup oat or almond flour
  • ⅓ c cocoa powder 
  • ⅔ cups coconut sugar  
  • ½ cup chocolate chips
  • 1 + ½ tsp baking soda
  • 1 tsp pure vanilla extract
  • salt
  1. Preheat oven to 375. Grease a pan with olive oil and line with parchment paper. 
  2. Mix together almond flour, cocoa powder, and baking soda. Add the dry mixture to the wet mixture–sweet potato puree, sugar, and vanilla. Once mixed, add in chocolate chips and salt.
  3. Place in pan. Bake for 20 minutes.
  4. Let cool and enjoy! 

*recipe inspired from 

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Recovery Day – Hitting the Hay

When we were kids we hated sleep. Now, sleep is a luxury.

A lot of top-level CrossFit athletes track their sleep. The elite seek to maximize their bodies’ performance, i.e. they must sleep to completely recover before their next arduous list of work.

However, that begs the question — should we be tracking our sleep?

The CrossFit Journal argues that because “exercise, nutrition, and sleep are three elements of fitness”, we should. However, for the average Jane & Joe, “tracking” sleep doesn’t have to be buying a $100 app — it could just be going to bed and waking up at the same time each day.

It’s been argued and well documented, almost widely assumed, that the sweet spot for adequate sleep is around 7-8 hours a night. Sleeping more or less than that has various effects on different types of people. Not all good, not all bad.

Healthy sleep habits include not eating 3 hours before bed (digestion can keep the body awake), putting away your electronics (seriously!), and maintaining a routine before bed. By making your body and mind relaxed, you’re setting yourself up for waking up satisfied the next morning.

You’re busy, we get it. You have work, a kid, maybe both, but taking care of yourself should be a priority. Drink your tea, go to bed early, and hit the hay.

Research from Martin Rawls-Meehan

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!