Paleo Evolution

Excuses? She Ain't Got No Time For That

noreply@blogger.com (Angela) — Wed, 24 Jul 2013 13:57:00 +0000

photo courtesy of Crossfitter and future Crossfit Games Winner Megan Burdine 7/22/13

Have you ever said, "I can't"? Of course you have. This little pistol of a woman is my inspiration. Take a look at this pint-sized powerhouse. She's a ginger, and she's got the edgy spark in her personality to support it. She's 125 lbs, and she lifts more than a lot of adult lifting men. She's a relentless competitor, and one of the friendliest, most easy-going people you will meet.

Sharon is smack dab in the middle of the 2013 Crossfit Games - she's no stranger to it, she was there last year too. But this year, she's got her eye on the winner's stand, and she's only a few events away from stamping her name all over it. Crossfit, Shmossfit you say... This competition represents the fittest "normal people" on Earth. Ok, most Crossfitters aren't exactly normal, but that applies to our general thought processes. I'm talking about parents, co-workers, brothers, sisters and friends. Not olympic athletes, not athletic prodigies, just people that go to a different gym. Sharon is a realtor. She helps people buy and sell homes for a living. When she's not driving a home buyer around to find their picket fence, she's clean and jerking, pulling, pushing, jumping or climbing.

She also celebrated a big birthday this past year. She's 60. Think of the 60 year olds you know. Ok, forget that, think of the 50, 40 and 30 year olds you know. She defies any number, allowing strength, power, and dedication to rule out agey aches, pains, fat, muscle loss, and weakness. How does she do it? She dedicates herself to her workouts, has excellent trainers in Amanda, Dave, and the other coaches at Crossfit Frederick, and kicks up the serious factor when competitions get close. She doesn't live like the Amish. She has a boat and enjoys that life when she can. She has a cocktail or two with her friends. She eats well most of the time but might have a cheat here and there. She just keeps everything in check and pushes, pushes, pushes herself.

I admire most that she makes a decision to compete and does not give up. She has a wonderful husband, Ted, who supports her and is always right there at her events.

Look at that other beasty handsome husband in the background - who does he belong to?

As she started this journey to the games, in the Crossfit Open, I had the [pleasure?] of doing Open 13.5 RIGHT. NEXT. TO. SHARON. Needless to say, she advanced, while most of us, err, did not. The Open starts with 10s of thousands of Crossfitters around the world, and narrows it down to the best of the best, allowing only the strongest and fittest to head out to California to compete. She's there right now, with two more days of competing ahead of her.

So, Sharon, Go Get IT!! You make all of us Crossfit Frederick proud. Even the live announcers said, "Like a Boss," as you pulled that 70 lb. sled across the grass and back like it was a bag of feathers. We are humbled by you yet basking in your success right along with you. You have a great group from CFF out there supporting you. Next year, I hope to be another screechy screamer in the actual crowd for you - I'm confident that the hollerers there for you this year are loud enough without me.

If anyone hasn't seen her events, go to www.games.crossfit.com or you can watch the video of the push/drag/pull event here: http://games.crossfit.com/video/push-drag-pull-women-60-heat-1-2. Sharon, you continue to inspire me - now I'm gonna get off my computer-staring butt and go do some thrusters and runs.

Freedom Isn't Free

noreply@blogger.com (Angela) — Fri, 28 Jun 2013 21:38:00 +0000

Murph. Every Crossfitter has a love/strong dislike relationship with this Hero WOD. First of all, it's a benchmark. Crossfitters will ask each other what their Murph time is, because in this WOD, time measures, and in this case, yes, the measurement matters.

The "Murph" WOD is actually named in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y. He was killed in Afghanistan June 28th, 2005. His story was described by Marcus Luttrell in "The Lone Survivor," one of the most compelling accounts of the war in Afghanistan that I have read. This particular workout was one of his favorites and he called it "Body Armor." The workout is a grueling 30-45-60 minutes, depending on your skill level, and consists of:

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run.

Here's why I love it: I remind myself that it's actually a privelege to do his workout. He can no longer do it, and I am able to, along with so many others. This suburban mom, who never served in the military, is aligning myself with a true national hero, one who received the Medal of Honor, and honoring him by doing the workout. I remind myself that he gave his life for freedom, so a little bit of discomfort and exhaustion on my part is a small price to pay.

So, after all the groans and the complaints about the heat, (Hmm. Maryland heat in a jogging bra and shorts versus Afghanistan heat in full Navy Seal gear) we lined up and waited for "3-2-1 GO!" This was my 5th Murph, and while I'm still not Rx on it, I'm getting closer. And today, it was just me and the Big Boy Rx Club. I said goodbye to them on the first turn of the mile, and watched them fade into the morning sun - far ahead of me. My caveat is the dang pull-ups. I can do 10. Once. Then I can do maybe 4 or 5. And then I'm done, not from quitting but for being the longest student on earth of Pull-up class. I'm in quadruple remedial pull-up class at this point. Therefore, I did chest to bar pull ups using the box. To compensate for my compensation, I got all ballsy with the big boys and decided to grab a vest - of the 20 lb variety.

Here's what I would like you to know if you aren't a firefighter, police officer, or military person before you don that vest. It's heavy, and it wreaks havoc on calves and quads. My calves were mini-cannonballs after the first mile. I came to my senses and removed the 20 lbs - I got to watch one of our trainers wear the vest the entire time and complete Murph in a beautiful 32 minutes.

My time was my slowest yet, 54 minutes, which clearly was not my intention. But, I pushed myself further than previously because my push ups were Rx when before they were on my knees. I wore the vest, which I'm really happy there isn't any photo evidence, and I pushed myself onward when it was hot, tiring, and nauseating. These workouts are an opportunity. Murph is an opportunity to see what you are made of, and to realize that you are doing something not only for yourself, but ultimately out of respect for someone else, just a 29 year old guy who believed in saving our country.

Lemony Squares. A Series of Unfortunate Events.

noreply@blogger.com (Angela) — Thu, 27 Jun 2013 20:39:00 +0000

I'm one for one. I tried two new things in the kitchen today, with results that negate each other. Basically, what I'm trying to say in a delicate way, an act in and of itself that goes against every fiber of my being, is that one recipe gets a giant "FAIL" stamp across it, and one gets a big fat "YES!!!!" on it.

Let's talk about the Fail. Or, as I usually tell my kids when they blow a game on the field or bomb a test, it's an opportunity for growth. Well, this is a giant opportunity for growth, because anything tastier than sawdust will be better the next time. You know that family recipe that you aren't ever supposed to mess with? The one your mother says, "You have to do it exactly like this or it won't work." Well, she's right, and my kitchen karma's butt had a big ol' bite taken out of it today.

Lemon Squares. These are typically a summertime favorite, and my mother-in-law's recipe is simply the best. They are easy, made traditionally with ingredients in the average American's pantry and refrigerator: butter, flour, sugar, lemon, baking powder and eggs. So, I grabbed the lemons and the eggs, and set out to make a Paleo-friendly version of my Mom in Law's party favorite. First, I mixed coconut flour, coconut oil, and honey to make the crust. Then, I mixed the eggs, a little almond flour, honey, lemon zest and lemon juice to make the lemony filling. The lemon part was just fine, less sweet than the normal recipe but very good. The coconut flour crust tried to kill me by forming a giant solid lump in my throat, and it tasted like sawdust mixed with cardboard and maybe some concrete powder thrown in. I now realize I need to do a little further paleo cooking research and revisit the Lemon Square transformation task.

The "YES!" recipe is 1. Convenient. 2. Easy. 3. Perfectly Paleo. Broccoli Slaw is my newest summertime BFF (Best Food in the Fridge). I bought 2 bags the other day, and had it first raw, with the sunflower seeds, dried cranberries, and real bacon pieces that came with it. I tossed the soy-filled dressing in the trash. I added a little olive oil and cider vinegar, and I will give that a firm "Meh" rating. But today, I STEAMED it - delicious! Purple and green cabbage, broccoli, and the nuts and fruit, along with a slab of leftover wild Alaskan salmon, and my lunch was satisfying, guilt-free, and delicious. Plus, I have 3 dogs to blame all the farts on.

No one wants to be spending hours in the kitchen in July, which is just a few days away. We are looking for lighter foods, less heat from the stove, and more time to spend outside. Go get these bags of pre-julienned veggies. Cabbage and broccoli are filling, and when steamed they soak up apple cider vinegar like George Hamilton soaks up UVB rays. I'm going to retry the dang lemon squares. hopefully they will fall into the Yes! column before the fall weather.

Crossfit Confident

noreply@blogger.com (Angela) — Wed, 26 Jun 2013 19:54:00 +0000

I really should be more consistent. We're all working on things, I'll move consistency further up my list. I could come up with a lame excuse and say that my last post about George was so good that a worthy follow up eluded me... but I'll just take it on the chin and say, "My bad."

A couple of weeks ago I was asked to bring a friend's nephew to the Box with me. He was visiting from out of town and wanted to do Crossfit while he was here. She volunteered me to take him, so after a few probing questions on how qualified he was (yeah, that turned out to be a joke, the boy had skills) we signed him up and brought him to the Team WOD on Saturday am.

Saturday Team WODs have no instruction. It's assumed that you know what you are doing and can hold up your side of the team. Everyone works hard, sweats a lot, and teams are competitive with each other - to the point of mocking the other team as you pass them (this is not for the beginner, unsure Crossfitter - it's sibling rivalry on crack.) He assured us he was up for it, and he did great in his team and overall. It's what happened in the car, chatting on the way home, that inspired me to write this - I've shared this with his aunt, and several other people because what he said is so true.

On that day, post-workout, Chris and I were headed out of town to help with a hospitalized, sick family member. Our visitor was telling us about challenges he had recently faced in his own life. At twenty years old, he had recently experienced his young stepfather dying suddenly in front of him. And now, just a week earlier, his mother found out she was facing a life-threatening disease and would be starting treatment. (The nurse in me is keeping the specific private details out - you are going to have to accept the generality here.) Remember, he's 20 years old. What he said next floored me: "Yeah, I have had a lot of really bad things happen. Many people live their whole life and don't experience what I've had to in 6 months. But, I know that somewhere, somehow, this will all become a positive experience for me. I can't let it remain a negative experience. It will have some sort of a positive spin to it eventually in my life." Wow.

He went on to say that he believes the power that Crossfit gives someone provides an unforeseen confidence. He felt that this confidence helps him cope effectively with whatever life hands him - and he's had quite the handout lately. Unlike other gyms, Crossfit is much like our own families. Members encourage growth in other members, supporting them, pushing them, and not only helping others build physical strength but emotional and mental strength as well. Quite simply, doing Crossfit helps you face life differently.

By going to the gym and pushing himself, he left his frustrations and anxiety somewhere between box jumps and burpees. I always equate it to the working dog. If the dog is working, doing something close to what it's been bred to do, the dog's mind is at ease. When it's held back from doing its innate job, the dog gets frustrated, anxious and downright batshit crazy. We are also animals, and pushing ourselves physically allows our minds to focus with new clarity on the correct target. He pushes himself every day at his gym, and even found his way to an out-of-town Box. When he goes home, this 20 year old kid can deal with very grown up issues, and not sweat the little things that clutter our anxiety closets.

This young man made an impression on me 2 weeks ago. I've thought about the things he said, and couldn't believe they were coming from such a young mouth. If someone questions, "Why Crossfit?" this, among many others, is a substantial, life-altering example.

By George, He Did It!

noreply@blogger.com (Angela) — Fri, 07 Jun 2013 18:12:00 +0000

I would like all of the Paleo Doubters out there to meet George. I asked George if I could share his story, because he is a remarkable example of what a clean, healthy diet plus hard work does for a person. Everyone loves Before and After stories, and our one gym alone produces a bunch of them.

This is George at Christmas 2011. 32 years old, 325 lbs with high blood pressure.

George came to Crossfit Frederick 4 1/2 months ago in the end of January. Before that, he had been doing Crossfit-type (yeah, whatever) workouts for 6 months. I still remember his first week. Starting Crossfit and coming to the noon class may put you smack in the middle of The Chris and Angela Show, which on many days is loud, annoying and shocking but just might possibly be entertaining. There are few boundaries to our competition, and if one of our classmates chooses to get in the middle of it, they become fair game in the competition as well. But George was quiet, observant, and persistant. We all gave him the high-five welcomes and chitchats that are normal for the Box. If there's a new person, they are definitely not ignored. He smiled, and quietly kept working.

Those first couple of weeks, George finished behind everyone, but he always completed the WOD. "Did Not Finish" is clearly not in his vocabulary or character. Gradually, I could see his confidence building. He was getting stronger and more proficient at the workouts. And then the Paleo Zone 10 week Challenge began, and he signed up to participate.

The 10 Week Challenge is a tough one. The requirements sound simple, but the challenge requires unending discipline and hard work. Many members took on the challenge. Some dropped out after a few weeks when they recognized and felt the discomfort. Others persisted, and their very hard work paid off in inches, lbs and body fat flushed down the drain. How did they do it? They measured their food, every time. They ate 4-6 small meals per day, equally balanced in protein, carbs, and fat. They ate REAL FOOD only. Nothing processed, no additives, only the seasoning they used with their home cooked meals. They abandoned sugar and alcohol - (alcohol was the bitch factor many used over and over again in the gym.) They journaled and submitted their meals for evaluation, every week. They waterboarded themselves with water intake. And they hit the gym, often. George worked out hard 58 out of 70 days. That's pretty much 1 rest day per week, with only 2 extra days off (I know, don't hate on my math skills - you can just refer to me as a Beautiful Mind...). Like Jessica, Megan, Dan, Rudy, Julia, Jenn and Bob, George persisted, sucked it up, and kept at it.

Stretching is our social hour, okay, our social 10 minutes. During this time, we all talk about parties, trips, social events, food, or whatever. George and the others would eat their measured-out post-workout snacks, and listen to how we Dietary Heathens were misbehaving while they kept their focus. There was a period of about 2-3 weeks when I didn't see George. Oh, he was there, notching away his 58 days, we just went to different classes. When I saw him again, I did the cartoon double-take. I couldn't believe how much he had changed. In such a short time, he was transforming himself into a smaller, leaner, stronger, healthier version of his old self. He was becoming a Paleo Poster Child.

Meet ROCKSTAR George! This is what losing 15 inches, 10.3% body fat, and 97 lbs looks like!!

In the end, we celebrated the awesome results of several members. If people ask you about "That Crazy Diet," send them to this link, where they can see the Before and Afters - Challenge Winners/Results. Eliminating the garbage from your diet gives results. Amanda and Dave always say, "The Numbers Don't Lie," and they are right. If you take in the right amounts of good food, and burn off what you can, the numbers follow. And, after the 10 weeks, they embraced their new lifestyle. It's not a way of eating that's easy to abandon. Processed foods taste different when you try them again. Dairy and Wheat wreak havoc on your gut. And sugar, sugar... the teaniest bit of sugar tastes like a cup of it, almost too sweet to tolerate. I took a bite of a Zone Bar yesterday, and promptly spit it out because of the sweetness overload.

So, take a good look at George. Let him serve as a reminder that good health hopefully gives us all the chance to be around a lot longer, to give us more, better days ahead.

Good For You.

noreply@blogger.com (Angela) — Thu, 06 Jun 2013 14:58:00 +0000

Box Jump Muscle Ups. Check. Chin-ups. Check. And it's only taken nearly 3 years. Unfortunately, it happened on kind of a big day, my son's graduation day, so I couldn't drive everyone nuts around me by reminding them over and over, and allowing them to shower me with accolades. I had to put the focus where it truly belonged, on a much more important success attained by my first-born son.

Look, as a kid, I was not a major athlete. I played some volleyball, ran a little track and played what we called intramural football (college sorority teams on friday nights - more like cheap, B-movie entertainment), but I was not all-county, all state anything. One of the things I LOVE about Crossfit is that it gives adults of any age a chance to understand what it feels like to be an athlete. I'm much more of a sprinter, a climber, a lifter and a jumper than I have ever been in my life.

There are a handful of challenges on my fitness and strength list. Pull-ups, double-unders, and handstand pushups - in that order. I can do 1-2 pullups. I can do 1-2 double unders, and I can do handstand pushups, just not all the way to the floor. This past week, I crossed Box Jump Muscle Ups and Chin-Ups off the same list! WOO HOO!! I actually "woo-hooed," very loud, several times, at the gym. Before I did both, my brain was running through back-up plan scenarios. In fact, even after I had done 1, 2 and even 5 of each, I kept thinking the next one wouldn't happen, that it was just a fluke. However, I got through 30 of each. 30!!!! On previous attempts, I had gotten a big ol' Goose Egg.

Good for her, you're thinking. By the way, did you know that "Good For You" typically, 99% of the time, means "F-Off," or "I don't really give a crap, it's just a way to get you to shut up." Think about that the next time someone says, "Good for You." Before you go all "Good For You," I'm trying to say PERSIST. PERSEVERE. KEEP TRYING. DON'T GIVE UP. One attempt, one single possible failure out of many, will be your success. What the heck will make you get it one time when you've had 973 other attempts that didn't work? Who knows, but it happens. I look like I'm doing a seizure dance when I try to kip. Straight, jumping chin-ups worked for me. Now, I have to learn to string them together somehow, but I have a little more confidence in myself than I did previously.

You have something. Everyone has something. It's the thing you see someone else attempt and conquer, and you know you're capable, you just don't understand why the stupid thing hasn't clicked in your brain. I've seen people terrified of the box jump. I've seen people, okay, my husband, get 2 feet off the floor on the rope and go no further. I've seen people like me, spend minutes whipping themselves as they attempt to do double-under jump roping. I've seen others go into the handstand and fall over sideways. They all, however, put themselves to the test, and continue to do so.

Do not ever, ever, ever Cherry Pick. Don't avoid the gym a particular day because it's hitting on your weakness. Don't try to sell a medical reason simply to avoid the difficulty. Lately, when the WODs have involved my weakness, I've decided to start out trying to do it. I can always move over to the rings or do tuck jumps instead - but I'm giving myself the opportunity to fail. Or succeed. Leave your insecurities with your car keys, and remind yourself that you have become an athlete. Athletes get stronger, better, and faster. And they learn new things.

Stay Thirsty, My Friends

noreply@blogger.com (Angela) — Fri, 31 May 2013 13:30:00 +0000

Now that the hot weather is FINALLY upon us, it's more important to focus on hydration. I know this, because yesterday's workout required a mop to clean up after ourselves from the rivers of sweat, and I pretty much felt like dog poop the rest of the day.

Normally, I drink 5-7 liters of water a day. I try to drink my body weight in ounces every day, then I add another liter or so to replace coffee and sweat. Water isn't enough, though, when you're sweating or peeing all of your electrolytes out. Coconut water is a great source of potassium and sodium, and if you're working out, running, or even just doing a lot of yard work in the heat, you need to be replenishing your electrolytes.

There are some easy signs to recognize that you are suffering from mild to moderate dehydration. First, if your mouth is dry, drink. That's the earliest sign that you are getting out of a normal fluid balance. Second, look at your pee. Oh, come on, don't make that face, we all look at our pee. Even my 11 year old can discuss his hydration status based on his pee. You should be going, often, and it should be very light to clear. This is especially important the hotter it is outside. If it's dark amber or gold, your kidneys are working too hard and your body is trying to hang on to its scarce water supply. The next symptoms are headaches, increased heart rate, dizziness, lethargy, and general weakness. Your heart is beating faster, because it needs to get less blood volume around your body, so it races to deliver the nutrients to your tissues. Your head hurts because the blood vessels are locked down trying to deliver a smaller volume to your brain. If you load up your blood volume with more fluid intake, your heart won't have to beat as fast, and the pounding in your head will stop.

Electolyte imbalance goes hand in hand with dehydration. With heavy exercise in the heat, you can lose up to 2 liters of sweat in an hour. 2 LITERS!!!! Your body sweats to cool your core temperature. Dogs pant, we sweat. Once your body heats up, your brain signals your sweat glands to cool it down. Sweat takes mostly sodium and chloride out with it, but also a little bit of potassium as well. Potassium mostly leaves the body in your pee. If you aren't peeing, you're potassium is probably too high. If you've sweated it all out, then it's too low. If you've vomited, then it's even lower. Muscle cramps, nausea, stomach cramping are all signs of potassium imbalance. Dizziness and confusion or lethargy are signs of low sodium. Either way, you need to get the fluids and the electrolytes back in. Drink coconut water, and follow it up with a LOT of water.

If you're like me, you might be getting tired of waterboarding yourself. There are some paleo-friendly daytime drinks you can use to give yourself a little variety. My favorite in the summer is what my kids call "Weed Water." It's actually herbal infused water, but that sounds too fancy for me. I take my gallon pitcher, throw in some mint and sliced cucumbers, and keep adding water to it. The herbs and cukes last for about 3 days. You can also add ginger, lavender, strawberries, or really anything you can think of. Heck, throw olives in and you'll almost feel like you're getting away with a martini. Kombucha. Fun to say, interesting to drink. Kombucha is a fermented tea, and it bills itself as a homeopathic, ancient treatment for all kinds of ailments. It's an aquired taste, but comes in many flavors, from fruity blends to spicy ginger. Unsweetened tea is also great, but be careful, because tea is a natural diuretic, so you will have to replace it with extra water.

I MUST be out in the heat. I love the sunshine, the heat, even the humidity. Stay hydrated. The warnings aren't just for the elderly or kids - it's for everyone. Now, bottoms up!

Smoker? Don't Even Know 'er

noreply@blogger.com (Angela) — Thu, 30 May 2013 14:19:00 +0000

Well, Hello there! After a bit of writer's block/hiatus/death-by-calendar, I'm back. Thanks Carla, for giving me the kick that I needed to sit down at the laptop again. If you thought I'd kicked Paleo to the curb, you're wrong. Still eating clean, just maintaining the dial closer to the 80% Paleo mark than the 100% - there's been some beer accompanying the warmer weather, and it definitely wasn't the gluten free variety.

We're always trying to find ways to make the two biggest staples of the Paleo diet, meat and veggies, look more attractive on the plate and go down tastier (There's a comparison there, but I think it best to leave that one alone.) In reality, our dinners typically, on an average day, are normal. Very normal. They end up grilled with seasoning and steamed or roasted with seasoning.

This is how I feel about dinner: wanting something glamorous, which my favorite cookbook, Well-fed, easily provides -- but typically, ending up with 'Everday'. I've now discovered, well, actually am still discovering, how to completely fall head-over-flank in love with meat and veggies again. We've started smoking. And while we're still novices, I can see the potential for greatness. Smoking goes hand-in-hand with attentiveness, which makes it absolutely perfect for me. It's perfect because Chris and I are using it to train and expand our attention span. Along with smoking, we are old-fashioned-charcoal barbecuing again. And I'm here to convince you, that, at the beginning of the summer, you need to do the same.

Over the years, because of time, schedules, and flat-out convenience, we've evolved into gas grillers. And this, like everything else in our lives, is designed to bring us more time to add more things into our schedules. By gas grilling, we can cram yet another event or appointment into our already busy days. And for some days, this is exactly what you need. Throw a hamburger on a gas grill, and you are eating in 30 minutes, which might just be at 9:00 at night. But by adding a charcoal grill or a smoker or both to your patio, you have just exponentially increased your meat and vegetable taste variety. There are tons of charcoal and chip types, which will flavor your food unbelievably. We bought "Wicked Good" Weekend Warrior Charcoal Blend, made from tropical timber wood. We added to that a pile of wood chips made from the whiskey barrels used by Jack Daniels. Half an hour to heat up, kabobs, squash, and egglant basted in oil and placed on it, and we were eating crazy flavor in just under an hour. Seriously, make-you-kiss-the-Jack-Daniels-bottle-and-yourself flavor. And I had forgotten, that because of 18 years of busy lives, that charcoal grills are essential in cooking real food, flavorful, lovingly cooked food.

Smoking is the next adventure step up. C'mon, all the cool kids smoke right? If it's smoking a pork butt, a brisket, or a side of wild Alaskan Salmon, yes. It's a commitment - you commit to the relationship with your meat for the greater part of the day, meaning hours and hours. A friend of mine gets up at 5 am to start smoking his meat for the evening. We got 2 pork butts done in 11 hours- meat on the grill at 8 am, eating at 7:30 pm. Smoking blocks the meat from the direct flame of the charcoals or hardwood, and allows the smoke to fill the grill and flavor and cook the meat over hours. The reason it requires a committed partner in the relationship is because the temperature must remain low to cook it at the right speed. Letting it get too hot will dry it out. But, if you give it plenty of attention, your butt can be shredded and perfect too.

There are many investment levels of this adventure. You can run to Wal Mart and get a basic, cheapo charcoal grill and start small. Smokers also can be inexpensive, if they are smaller. You can get a combo, which is what we did. The Big Green Egg is an investment for sure, but it does both, and it bakes - I will be trying the Meatzza on this one eventually. Keep your gas grill, because it's a security blanket, and will let you feed people quickly and conveniently. I'm not giving mine up - it's like a microwave to my charcoal grill now -- sometimes you want or need the microwave. This weekend, we're going for beef brisket, or possibly another pork shoulder/butt. Now go get grilling old school. Fire it up, put the classic tunes on, clear your schedule, and enjoy the day and the people around you. And the more you smoke or grill, I guarantee there will be more people around you to enjoy.

The Winds of Change They Are A'Blowin'

noreply@blogger.com (Angela) — Tue, 07 May 2013 21:04:00 +0000

Maybe it's just me, because people talk to me about Paleo, or because I'm in places where I will find Paleo references, or maybe the surge of Paleo information is just starting to gain momentum. I actually think it's the latter.

My hairstylist today asked me if people are always telling me their medical stuff or asking me medical questions because I'm a nurse, and I responded with my own question: "Do people always apologize about their bad hair day or discuss their hair problems with you when they see you out?" We both realized that part of the job is to be a resource to people, whether you are in the mood to be resourceful or not. The Paleo lifestyle is the same way. Those that are curious find those that live the lifestyle, either to get more information or to find out just how freaky we are.

Yesterday, WJLA, the ABC affiliate in Washington did a story on the Paleo Diet (paleo-diet-helps-fairfax-family-shed-pounds-stay-healthy.) This family talked about how they've lost weight and feel better. The parents were feeding their little kids a mostly Paleo Diet. Now, the morning news anchors were definitely acting a little awkward talking about it, but they at least didn't dis' the lifestyle at all. The Paleo Diet tends to fit in better with the west coast mindset, so it will be interesting to see how the Washington DC population responds to it.

The aforementioned hairstylist has been eating a Paleo Diet since right before my previous appointment, which was 6 weeks ago - c'mon, these kids make my hair gray. 6 weeks is all I can muster before I start rocking the headbands - daily. I asked him today how it was going, and he's loving it. He has the same difficulties as everyone else - food prep time, finding good food out, eating throughout the day - but he was amazed at the weight he's lost and how much better he feels. He did, however, experience the dreaded morning-after-a-cheat-meal symptoms, and I told him that's pretty much the secret to minimizing your cheats.

The coaching staff of my son's football team have become converts. We have watched them shrink during the spring indoor season, getting leaner, and now they are even hearing the compliments from the rival team coaches. They coach practice, holding their little tupperwares of apples and meat, water bottles never very far away. None of us have any use for the concession stand anymore, and our post-game debriefing last Saturday was a crab feast - yes, Maryland Blue Crabs are definitely Paleo, even with the Old Bay.

Finally, this month's Outside Magazine has an article called, and this is my FAVORITE, "The Truth about Paleo - Why the Caveman Movement is Here to Stay" June, 2013. They've done a few articles before, but this one seems to be hitting the wave of Paleo information, the wave that's hitting main stream society.

I'm noticing the movement, and I'm happy. This country needs to eat better, we need to teach our kids better food choices, and the obesity related health crisis in the U.S. can be, at the very least, diminished. Because, as a nurse, I see what diabetes, hypertension, and cardiac disease looks like after years of overeating crap. Even if it's a small advocacy, share the way you eat, and why you eat that way, with others when they ask. I've had a few converts because of it, and they all have been happy. A few try it a few weeks, then give up, but guess what? After a couple of weeks off, they go back. They want to feel that way again. Don't be afraid to share the benefits with others. It's catching on, I can feel it.

Eat this TONIGHT

noreply@blogger.com (Angela) — Thu, 25 Apr 2013 14:23:00 +0000

I have to talk about some good food. With the spring sports schedule in full throttle at our house, we've been eating a lot of meals out. The schedule lightened just a miniscule amount this week, allowing me to stay in and make dinner - two days in a row!!!

The recipes are so good, I feel compelled to share them. All of the recipes are at the bottom of this post if you don't have the cookbooks. They are not my own, although I tweaked each one a bit. They come from the Well Fed cookbook by Melissa Joulwan, which has become Well Worn in my kitchen, covered in various splotches of coconut milk, tomato sauce, and chimichurri, and also from Everyday Paleo by Sarah Fragoso, the first Paleo cookbook I bought over 2 years ago, and still one of my favorites.

Tuesday night was Italian Sausage and Eggplant Strata from Well Fed. Think homemade Eggplant Parm without the Parm. No cheese or breading of course, but amazingly flavorful. And, it gets better each day as the flavors soak together. It was reminiscent of my lasagna making days, in that I had multiple bowls and pans going at once, so clean up was a little ongoing. However, my 21 year old, definitely Non-Paleo neighbor came over to watch a movie with us, and had a plate of it. She said, "This is so good it you could have made it for a really nice restaurant - that's where I would expect to eat something like this." What???!!!! But she's right - it's that good. This is an excellent one dish meal, that can be made in about 1.5 hrs start to finish.

Last night I opted for chicken and vegetables, so I chose The Best Chicken You Will Ever Eat and Cocoa Cauliflower from Well Fed, and Brussels Sprouts 'n' Bacon from Everyday Paleo. Had an extra teenage boy in the house who was skeptical about the vegetables, both choices far from his usual eating habits. He tasted each, and along with my son, proceeded to devour both the cauliflower and brussels sprouts. I can't believe I had to tell them, "Step away from the Brussels Sprouts with your hands up, and no one gets hurt." The title of the chicken recipe is a dare. She is daring me to disagree, and that's a lot to proclaim. I will agree that it is in the top 5 chicken recipes I've had. Putting a whole chicken on my grill's rotisserie after soaking it in lemon, garlic, and olive oil is among my favorites. This is completely different and worth the adventure.

The Cocoa Cauliflower has become a 1-2 times weekly side dish. It's quick, easy, and blows people away with the flavor. Here are all the recipes. You're welcome. De Nada. Di Niente. Now go make one of these for dinner!

The Best Chicken You Will Ever Eat, from Well Fed
Brining: 2 hrs
2 garlic cloves, whole
8 c. water
3 Tbsp salt
1/2 tbsp coconut aminos (tastes like soy sauce)
1 bay leaf
1 tsp whole coriander seeds
1 tsp whole cumin seeds (didn't have those, threw some ground cumin in)
1 tsp whole black peppercorn
2-3 lbs boneless chicken breasts

Spice Blend
1 Tbsp ground cumin
1 Tbsp curry powder
1 Tbsp chili powder
1/2 Tbsp ground allspice
1/2 Tbsp ground cinnamon
1/4 Tbsp ground black pepper
2 Tbsp coconut oil, melted

Secret #1: Brining
"You will think this step is not necessary. You will, perhaps, find it too fussy. Ignore those feelings and put the chicken in the salty spa. Trust." Joulwan's words. Very important step.

Place the garlic cloves on a cutting board, and place the flat side of a knife on top of them. With your fist, lightly strike the knife to crack the cloves and discard the peel.

Place a 1 gallon ziplock inside a large bowl so it's standing up. Pour the water into the bag, then add the garlic, salt, coconut aminos, bay leaf, coriander seeds, cumin seeds, and peppercorns. Stir with your hand or squeeze the bag to dissolve the salt, then add chicken to the bag. This will look a bit unappetizing. Avert your eyes.

Seal the bag and place the bowl in the refrigerator for 2 hours, then rinse the chicken well and set it in a collander to dry while you move on to Secret #2. If you want to want, you can stop here, wrap and refrigerate the chicken up to 2-3 days before continuing.

Secret #2: The Spice Blend
Preheat a gas grill on high heat, with the lid closed, 10 minutes.
Place all the spice blend ingredients except the oil in a small bowl and mix with a fork. Pour the melted oil into the spice blend and combine with a fork.

Coat the chicken pieces with the mixture, by hand or by tossing in a bowl. Place the chicken smooth side down on the grill, close the lid, and cook for 4 minutes. Flip the chicken, cook for additional 3-4 minutes with the lid closed, until the chicken is browned and cooked through.

Serve with Moroccan Dipping Sauce
Juice of 2 lemons, 1/4 cup
1 clove garlic, minced
1/2 tsp ground cumin
1/4 tsp paprika
pinch cayenne pepper
1/2 tsp salt
1/4 tsp ground black pepper
1/3 c extra virgin olive oil
1/2 c fresh cilantro leaves, minced (2 tbsp)
1/2 c fresh parsley leaves, minced (2 tbsp)

Whisk together all except last 3 ingredients. Once combined, gradually whisk in oil, then stir in fresh cilantro and parsley.

Brussels Sprouts n Bacon, Everyday Paleo
6 bacon strips, diced and cooked crispy in a skillet, bacon grease reserved
1 lb brussels sprouts, steamed for 4 minutes, then stems cut and quartered
1 tsp garlic powder - I added a Tbsp fresh chopped garlic
1 Tbsp dried thyme (didn't have any so I used marjoram, tasted good)
salt and pepper to taste

After the brussels sprouts are quartered, toss in a large bowl with bacon pieces and the grease. Add the seasonings, then spread into a glass baking dish. Bake 30 minutes at 350, stirring once during baking time.

Cocoa-Toasted Cauliflower, Well Fed

1 head fresh cauliflower cut into florets or 1 bag frozen, thawed
1 tsp paprika
1 tsp unsweeted cocoa, I use Natural Zing raw organic from Common Market
1/4 tsp salt
1/4 tsp ground black pepper
1 clove garlic, minced
1 Tbsp coconut oil

Preheat the oven to 400. Cover a baking sheet with parchment paper. Place cauliflower florets in large mixing bowl.

In a small microwave-safe bowl, mix the paprika, cocoa, salt, pepper and garlic and coconut oil. Microwave 15-20 seconds until oil is melted and spices are fragrant.

Drizzle the oil mixture over the cauliflower, then mix for 2 minutes. It's important to continue mixing to get into all the little cauliflower crevices. Taste, and adjust seasonings as you like.

Spread the cauliflower on the baking sheet, and roast in the oven for 25-30 minutes until tender with some brown spots. Note: I've cooked it longer, until it gets a bit of a crunch, and it's delicious that way also.

Italian Sausage and Eggplant Strata, Well Fed (I've made a few measurement adjustments to her recipe)
3 1/2 lbs globe eggplants, about 2-3
2 tbsp coconut oil, melted
3 lbs ground pork
3 tbsp Italian Sausage seasoning (4 tsp dried parsley, 1 Tbsp dried italian herbs, 2 tsp ground black pepper, 2 tsp garlic powder, 2 tsp paprika, 4 tsp salt, 1 tsp crushed red pepper flakes, 1 1/2 tsp fennel seeds)
1 tbsp coconut oil
4 cloves garlic, minced
2 28 oz cans diced fire-roasted tomatoes (Muir Glen is what she uses, and me too - low acidity)
8 large basil leaves, slivered (I used dried basil, worked fine)
5 eggs
salt and pepper to taste
2 tsp extra virgin olive oil

Preheat the oven to 400 degrees. Cover a baking sheet with parchment and brush a 13 x 9 pan with some of the olive oil. Slice the eggplant into rounds, about 1/2 inch thick and place on baking sheet. Brush the eggplant with coconut oil and sprinkle with salt and pepper. Bake for 20 minutes and allow to cool. Reduce the oven temperature to 350 degrees.

While the eggplant is roasting, crumble the ground pork into large mixing bowl, add the seasoning and blend well. Heat a large saute pan over med high heat. Crumble the pork into the pan, and break up large chunks. Cook until the pork is nicely browned, about 7-10 minutes. Remove the meat to a bowl and return pan to stove.

Reduce the heat to medium, add 1 tbsp coconut oil and garlic to the pan. Cook until the garlic is fragrant, about 30 seconds, then add tomatoes and basil. Stir to combine, increase heat and bring to a boil. Reduce heat to low and simmer uncovered until slightly thickened, about 10 minutes. Season with salt and pepper. Remove from heat and allow to cool to room temperature. When the tomato sauce is cool, whisk the eggs in a small bowl then blend them into the sauce. Warning: this will look disgusting, but keep going.

To assemble the strata, place a single layer of eggplant in the bottom of the greased 9 x 13 pan. Sprinkle half the cooked pork on top of the eggplant, then top with half the sauce. Create another layer, eggplant, pork, then sauce. Build your final layer with eggplant, and spread the remaining sauce on top.

Place in the center of oven, bake for 30 minutes. Remove the pan from oven, let it set for 30 minutes. Lightly brush the top with olive oil and sprinkle with fresh basil if you have it.

Happy Eating - I had the chicken for breakfast this morning, with an apple. For lunch, it will be brussels sprouts and eggplant strata. Enjoy!

Shavers and Whores

noreply@blogger.com (Angela) — Wed, 24 Apr 2013 18:23:00 +0000

"Worry about yourself."

That's what everyone says, and I should take that advice someday. But for right now, I worry about a lot more than myself, and if I could manage to stop I would save myself a few gray hairs and blood pressure points. Of course we all worry about things beyond ourselves: our kids, our families, war, personal devastation of any kind. Those are all important things that we should worry about - but that's not what I'm writing about.

I'm writing about Shavers and Whores, because they impact one hour of my life when I'm trying to better myself, even though I should be ignoring them. Because, you see, among the convivial, teamlike, encouraging and supportive environment that makes up most Crossfit gyms, there are Rep Shavers and Clock Whores. And they are supportive along with all the other people. As they finish before you, they come and stand next to you and say, "C'mon, you can do it - you're almost done." And there goes my sanity, right when it's at it's most fragile point, in the last stretch of a grueling hour that I use to make myself better and happier, not angry. In hindsight, the anger acts a bit like jet fuel, providing super-human strength and endurance when I need it most.

The Clock Whore: This is the guy or girl that wants a great time to write on the board, above all else. He or she wants to be up there with the hard core athletes, the ones who might be blessed with God-given talent but also have worked their butts off to achieve the level at which they compete. The Clock Whore (ha, I was going to make that a CW but that's my husband's initials and he definitely is NOT a Clock Whore, so I would probably have to pay dearly for that) does not care about form or technique, would never "no rep" themselves and try again for better form, and is asking, no, BEGGING, for an injury. There are times when people focus more on form, and time when people try to increase their speeds. But keeping both in mind will prevent injury and allow for many more years to work on their next PR (that's Personal Record in case you're out of the loop).

The Rep Shaver: This is just a cheater. If everyone is working out as a group, and you must say to yourself, "18, 19, 20, 49, 50 - Close enough, done," then your time looks good with the rest of the group. And I hope you feel better in that brief moment of finishing with everyone else. But this elusive success is short-lived, and failure has longevity. This is where I say, "You are only cheating yourself." And that's true, so why do I feel violated? I think it's because of -- return to paragraph 1 -- I have a hard time worrying about myself. But also, I have a hard time letting you take the same credit for the hard work and counting Every. Single. Rep. that I do.

If you suspect you sometimes take the easier road and fall into the Shaver or Whore groups, here's some advice: Stop Selling Yourself Short. You are capable of doing and completing the workout. It might take you longer than it takes another person, but who cares? After all, when the same workout pops back up 6 months from now, what do we do? We check our previous times and weights. If they are honest numbers, then challenging them is fun! There's no better feeling at the end of a workout then to say, "New PR. By 30 lbs and 3 minutes." It's then that you know your investment in discipline, time and money is paying off. You are getting healthier, stronger, and faster.

There are many workouts where I am questioning my ability to get through even as the coach is counting down to start. It's also frustrating to see everyone else finish, knowing that I have a little bit or a lotta bit of the journey still ahead of me. There is no point in cheating myself. For that hour, on that day, with whatever is going on in my life, with however I feel, I will complete it to the best of my ability (Yes, that includes muscle soreness, colds, allergies, and hangovers.)

Okay. Now I'm going to go worry about myself. I've got exactly one hour before the kids get home, and then I get to worry about someone else again.

Spring Cleaning (Up)

noreply@blogger.com (Angela) — Wed, 24 Apr 2013 14:01:00 +0000

I'm not trying to incite a riot or cause a panic, and I'm certainly not trying to raise your blood pressure. But I'd like to remind you that here in Maryland, the temperatures are starting to rise. Today will be in the 70s, and May is right around the corner. You know what that means: less clothes/more skin showing.

If you've put an article of clothing back in the closet because it just isn't fitting right, or if you're spending more time staring at the trouble spots in the mirror, you have time to fix that problem before the shorts and tank top weather approaches. Ok, I realize that most of the guys don't wear tank tops. But you do probably cut the lawn shirtless from time to time. No one wants to show off big flubby grandmother arms in the summer, or tuck in a t-shirt only to have it press against the gut, making you look like a water balloon smuggler.

We all have room for improvement, and now is a great time. Motivation? Warm weather, bathing suits, vacations, looking better now that the ski parka is off. Means? Farmers' Markets and vegetable stands are opening back up for the season, gardens can be planted, and fresh meat is aplenty at the local farms. Rockfish season begins, and we live in close proximity to the best rockfish, in fact the best eating fish, around. The Chesapeake gives us great fish, oysters, and above all, blue crabs.

Look at your diet, and think about how you can improve it. I had cheat meals Friday, Saturday, and Sunday nights. They weren't horrible cheats, but 3 in a row is definitely the wrong direction. This tells me that, at least until next weekend, there is NO ROOM for cheating. I actually receive comfort now from eggs and roasted peppers, and eggplant and ground pork, when in times past my comfort would have come from a big ol' bowl of pasta bolognese.

Even though Chris had a shed delivered and put on the spot that has always been my garden, I'm planning my new and improved, smaller garden for spring. There is a fantastic farm stand right down the street, so I'm going to rely on them for most things, but I will plant some zucchini, squash, peppers and green beans. It's never too late to fix your current habits. If you've been cheating more than usual, like I have, cut it back. If you've added back more meat and less veggies, turn the plate around. If bacon is becoming your staple at every meal, make it a once a day reward. If you're too busy to work out, carve the time in. Memorial Day, the unofficial start to summer is a mere 4 1/2 weeks away. Get yourself together, starting now. 3-2-1 GO.

Make a Difference. Now.

noreply@blogger.com (Angela) — Fri, 19 Apr 2013 01:18:00 +0000

We hear it all the time. Just Do It. Just Do Something. Make a Difference. There are opportunities all around us, all the time. Are your eyes open to them, or are you too busy to notice? In my nightly scouring of the internet while Chris watches Wicked Tuna, I came across a beautiful posting amidst horror and tragedy. www.Crossfitsouthie.com, South Boston, created an honorary WOD for the Martin family who lost their beautiful 8 year old son in the marathon bombings on Monday.

Part of the reason they did this is the officer on the cover of Sports Illustrated this week, on the right, is a Crossfitsouthie guy.

So, their box decided to do something, and now boxes all around the world are doing the same. You aren't part of a Crossfit affiliate? No problem. Do a workout that you think is similar, and donate.

https://www.youcaring.com/mmwod. Tomorrow, www.crossfitfrederick.com is sponsoring this workout and busting out some burpees and chest to bars for a great cause.

You can donate whatever you like. I'm working tomorrow, coming home, and doing some version of this in my garage. I hope to God I will never be in shoes similar to the Martin family. But I have a deep understanding and picture of what their immediate and long-term future looks like: grief, pain, frustration, anger, and obstacles. Surrounding all of this, a huge financial burden. The mother has a TBI, or Traumatic Brain Injury - that can be minor or very major. The little daughter has lost a limb. Their son lost his life.

If you ever catch yourself asking, "How can I help?" this is a small, but very personal way. It honors a fallen American and the brave that risk their lives for rescue. Make yourself feel something before you give. Give yourself a hardship, hence the workout, so that you can remember that you are doing what others cannot.

He only wanted Peace. You can lift a bar, and jump around. I will give this little guy 5 rounds of 15 of my absolute BEST attempts at Chest to Bar pullups.

I prefer to call them "Chest in the general vicinity of the Bar" pullups. Thank you to Crossfit Southie for pulling this together, although I am not at all surprised. Now go do something.

Why Do Haters Gotta Hate?

noreply@blogger.com (Angela) — Wed, 17 Apr 2013 18:56:00 +0000

Every day, I hear of someone hating something. Whether it's in the news as a crime against a person because of who they are, or simply someone disliking something but choosing too strong a word to represent their feelings. In light of the bombings in Boston, I've been thinking about how hate affects people with no choice in the matter. What type of monster attacks people who are running for themselves, or for a cause, or for someone else who is unable to run at all? The Boston Marathon is the ultimate pinnacle of success for runners around the world, and it represents Massachusetts Pride right alongside the Red Sox and lobstahs.

From time to time, we all experience Haters. Yes they bother me, they create doubt, and they eventually force me to be stronger.   Haters/Bullies/Politically Incorrect - there are all kinds of buzzwords. I haven't experienced Hate on a scary, watch your back kind of basis. But I've experienced, and continue to experience, the judgment, and I'm getting tired of it.

You see, I eat differently than the rest of America, and I work to make myself strong and fit, differently than many people. My choice to avoid grains, dairy, and soy bothers some people. I'm not sure why, because I've always taken the approach of "this works for me. If you're interested, talk to me about it." I feel better without these elements in my diet. When I re-introduce them, for whatever reason, I feel the repercussions. I've now been strict Paleo since Jan 1, 2013, and I feel great. I celebrated my first birthday ever (and there's been quite a few birthdays) without a birthday cake. I had some www.salazonchoc.com, Salazon Chocolate Bar with Sea Salt and Cane Sugar, and I was happy. I could have baked some delectable Paleo treats, but that really isn't my forte. One of my bestest friends on the whole planet is a vegan (I know, really. No bacon?) and she experiences the same thing, judgments on her food choices all the time.

I'm not a globo-gym person.   I do "those crazy workouts" not because I've always been a fitness freak, but because I'm addicted to pushing myself. Seeing results makes me push myself even more.  I love thinking my capabilities are within one set of parameters, and discovering my actual abilities are way beyond, simply because I gave myself the challenge. I also like confronting my weaknesses over and over and over again, waiting for the precious moment when I conquer it. Your average treadmill emporium junkie will not understand. They do their 40 minutes of 'cardio' and get dressed for work. I prefer to be smelly sweaty, bad hair, crazy socks, stinky armpits, and inflict my awesomeness on all the other shoppers at Costco.

But recently, I've gotten a few snarky, "who-do-you-think-you-are" type comments, followed by a "just kidding," (of course they're 'just kidding'), and it definitely challenged my thinking. For a hot second. Here's what I think I am: Flawed? Absolutely. Eating Clean 95% of the time. Pushing myself to accomplish the same results that 25 yr olds are achieving. Raising my kids in an honest, truthful dialogue. Saying what's on my mind, when it's on it. Saving the lives of whoever I can when it's my 12 hours on duty.

If you've accepted a lifestyle that is not mainstream, don't apologize.   Others will ask you about it if and when they are ready. I had someone ask me this week if I could help them start a Paleo Diet.   I gave her some initial steps to take and promised to follow up in a few days with more advice. And don't let the judgers get to you. If they want to eat their Oreos, let them. Above all, choose the word "Hate" very wisely. It's a strong word, used improperly most of the time.

In Da Club

noreply@blogger.com (Angela) — Sat, 13 Apr 2013 15:57:00 +0000

Bacon wrapped dates, stuffed with almonds. Fellow Crossfitter George made those, and brought them in for everyone at the Saturday a.m. team WOD class to enjoy. I did my part, and ate more than 5, but less than 25. I am buying dates today, and recreating the awesomeness with my fresh, local, organic bacon. Homework assignment: make those, and eat them. Only share them if the person is really important to you.

If you are on Facebook, you've heard all about my new Jeep by now. If you're not, I got a Jeep this week, and I love it. I also got the car payment to go with it, but it doesn't matter, because after years of driving something functional and Mommish, I have something that's still functional but FUN. I quickly drew a comparison between the Crossfit and Jeep communities, and all you Crossfitters will understand.

When a Jeep driver (only the Wranglers - Liberty and Cherokee people are not included for some reason) passes another Jeep driver, there's a nod, or a wave, or a peace sign. It's a Jeep thing, yes, and apparently a Harley Davidson thing too, but you won't catch me on one of those. It's just a simple acknowledgement of being in a made-up club, a group, kind of "in on the secret." Now, when I drive, it's impossible to be irritated or annoyed, because every couple of minutes someone waves at you. It's a good energy, and I'm always happy to introduce new, good energy into my life. The more good energy you have, the less room for the negative, self-destructive stuff.

Crossfit does the same thing for people. It's a club, a group, a cult of sorts, and, like the Jeep, it's people that are "in on the secret." I had a 30 minute conversation with a stranger in the Tampa airport because he was wearing a Crossfit sweatshirt. We talked about Tough Mudder, favorite hero WODs, strengths, weaknesses, Paleo, and on and on. When we just traveled to Fort Lauderdale, we went to a Crossfit gym, which is completely different than hitting the local health club. Again, people talk, compare, we bought their shirts, and we learned new things, some good, some bad. Overall, it made me really appreciate even more the Crossfit gym we go to, and props to the people that run ours and train there.

Many Americans go to the gym on Saturday mornings. But do they get high-fived, hugged, or shout outs when they walk in? Everyone is genuinely happy to see the others that come to our Saturday classes. And, Saturday classes are Team WODs, designed to be a supportive, collective, goal-type workout. The better you work with your team mate or mates, the more you can accomplish. For the record, my team got two more rounds than my husband's team today. Go Girl Power! People bring food, sometimes beer, snacks, their protein shakes, or whatever, and there's usually a mini social/happy hour following the workout. So, the fact that George brought the bacon-wrapped dates and set them out for all isn't the slightest bit unusual. I'm thinking I will bring the Sweet Potato Brownies with me next Saturday.

Either way, I'm happy to be in both "clubs." Again, take your positive energy where you can get it. It's even better if you pass it along and make someone else's day.

Problem Hopefully Resolved

noreply@blogger.com (Angela) — Fri, 12 Apr 2013 20:57:00 +0000

I have spent 6 hours trying to resolve the comments issue. I have now added a different element to the blog, changing the way comments are handled. I've either screwed things up royally or fixed the problem.

If you have a comment, please add it. If it doesn't work, please let me know at weirannie@gmail.com.

Thanks for your Paleo Patience!

Show Your Tan Lines

noreply@blogger.com (Angela) — Fri, 12 Apr 2013 16:30:00 +0000

First of all, bear with me on the technical aspects of this blog. If you have tried to comment and have not been able to, you are not alone. I'm not sure why some comments come through and other people have difficulty. I've changed some settings, so if you have tried unsuccessfully, please try again. You can always send me an email to let me know you couldn't comment. I wish I had an IT department, but unfortunately it's not in the blog budget. Correction: there is no blog budget.

Megan stole my thunder yesterday!!! She mentioned Vitamin D, of which many people unknowingly have a deficiency. It's easy to replace, and best of all, it's free. By exposing yourself to at least 10-30 minutes of direct sunlight per day, the UVB rays will cause your skin to synthesize Vitamin D in your body. Ok, blah blah blah watch out for sunburn, risk of skin cancer - know your limits. But, if you have a primarily indoors job, make sure that you get outside at some point during the day. There are two units that I work on sometimes in the hospital - the Trauma Resuscitation Unit and the PACU (recovery), and neither of these units have windows. Whenever I'm assigned to these units, I try to get outside for a few minutes to get some sunlight. It not only gets me the Vitamin D, but it helps de-stress a little during the work day.

Vitamin D helps your body absorb calcium and phosphorous. Remember when you drank milk, and on the carton it said "With Vitamin D added"? In a paleo diet, we get our calcium primarily from fish and greens, rather than milk and cheese. Without proper levels of Vitamin D, much of that calcium isn't absorbed. In order to keep our bones strong, prevent osteoporosis, even cancer and some autoimmune diseases, it's important to absorb the calcium we eat. If you haven't been outside yet today, take a walk. Or go buy a Jeep and take your top off. Get your mind out of the gutter, the top off the Jeep. Unless you're a guy, then you can take both tops off and you won't get arrested.

Now. Reporting on the Paleo Sweet Potato Brownies. S-U-C-C-E-S-S!!! I made the brownies for a family birthday party, because I knew there would be a New York Cheesecake and several cherry pies. Everyone was skeptical, especially the teenagers and my father. I got responses of everything from "Not bad at all" to "Boom!" It's a recipe from www.paleomg.com, and I can tell you the brownies are even good for breakfast. And mid-morning snack. And probably lunch.

Happy Friday, go outside!

Back in the saddle again

noreply@blogger.com (Angela) — Thu, 11 Apr 2013 13:10:00 +0000

The good news is I got off track with writing, but not so much with eating. It seems like the spring sports schedule hit this family hard, and there hasn't been much time for writing. I feel like someone opened up a feather pillow outside, and I'm scrambling trying to keep all the feathers together. You can imagine how that's working out for me.

Although we were traveling for a week and I've lost my Sunday cooking day to work, I've managed to stay Paleo, despite having to fine tune my hunting and gathering skills. There's been a lot of salad bars, grilled chicken, steaks, and hard boiled eggs - things that you can easily find in a grocery store deli case or carry out. I found a burger place in Fort Lauderdale that serves up grass fed beef burgers inside a lettuce wrap - AMAZING! We did some REAL hunting and gathering by going deep sea fishing and catching Mahi, Tuna, and Snapper for dinner - a little jerk or blackened seasoning, and we had dinner.

Coming home and diving back into work and 5 sports' schedules, there hasn't been time for food prep. I'm dying for carnitas and meatza, but I need to have some time in the kitchen for those, and I don't see that happening in the next few days. Just know that even when life gets a little crazy, stick with the foundation. Meat, eggs, veggies, fruit, shakes, nuts, and seeds. Meals are definitely not as interesting, and a grain or two might sneak onto your plate, but it's possible.

Tonight, I'm cooking a feast for my son's 18th birthday, for a bunch of non-Paleo-we-think-your-eating-habits-are-weird family members. Grilled chicken, salad, green beans, and gnocchi. He wants the gnocchi, which is just fine, but I have no interest in eating it. Three months ago, I would have filled my plate with the cheesy, doughy, potatoey goodness. The temptation is gone for me, and that's a comfortable place to be. I'm going to make the sweet potato brownies for the first time, and pass them off to my non-Paleo family members. I'll let you know how that works out (not expecting a ticker tape parade on that one).

If you've gotten off track, the next meal or the next day is a chance to get back on. Don't beat yourself up, just move forward. Each day I didn't write, it became easier to forget about writing. Today was my chance to get back into it, and I took it. Whatever it is in your life, working out, eating clean, writing, cooking, cleaning - if you've dropped the ball then just pick it up, no big deal. You'll be glad you did.

Paleo Pinball Wizard

noreply@blogger.com (Angela) — Fri, 22 Mar 2013 14:24:00 +0000

Yes, it's cliche, but our family's schedule this past week has been like multiple pinballs, bumping into dinging bells, heading into a different direction only to bump into something else. It was a week of time spent not in the kitchen, but in cars, on fields, in cars again, at work, at the gym, and back in cars.

That's Honey. Isn't she sweet?

You will eventually have a week that puts your hunting and gathering skills to the test, because your crucial meal planning and preparation days, for whatever reason, have escaped you. We lost our weekend to sports and activities, then headed immediately into a busy week of more sports and activities, only with work sprinkled in. Although there were a lot of meals out and last minute grab and go's at the grocery store, we did it. There are many places to eat out Paleo. It might not have been perfectly paleo, with the right oils or whatever, but I was able to find the type of food I was looking for without cooking a single family meal in my kitchen all week.

For breakfast most days I had a protein shake, some fruit, and a handful of nuts. I could grab the nuts and shake out of my pantry, a piece of fruit from the fridge, and head out the door at 6 am. At work, I found hard boiled eggs and cut-up fruit at Au Bon Pain. Starbucks also has a protein plate. I pitched the cheese, peanut butter, and bread, and ate the grapes, apple, and hard-boiled egg with my blonde roast. I finished it up with my Two Moms in the Raw fruit and nut bar, also available at Starbucks.

Lunch was a little easier, because there are salad bars everywhere. Even though we don't have one in Frederick yet, Chicken Out Rotisserie gets 5 stars in the Paleo Out column. They have steamed broccoli, carrots, and cauliflower, roasted sweet potatoes, and spice rubbed chicken. Wegman's is another sure thing - salad bar with oil and vinegar, and a little grilled chicken on top. Easy and done, plus they have Kombucha or Coconut Water to drink, and a Hail Merry tart for a little chocolate paleo heaven. Chipotle gave me a great lunch on Wednesday with a salad and carnitas, no beans or cheese, only salsa, peppers, and guacamole. The only down side of this was running 6 miles with Chipotle in my belly - this would NOT make me the popular one in a running group.

Dinner was a little more challenging. After football, lacrosse, and Crossfit, we were all starving. It was usually around 8 or 8:30 and we were trying to hunt and gather food for to stop us from eating our arms. Except for my previous confessional post about pizza, all of our meals ended up being Paleo. Morgan's Grill, our little restaurant nearby, supplied our dinner twice this week - salad with anchovies and oil and vinegar, ahi tuna, and blackened salmon or filet, with double veggies and no potato. We also hit our favorite barbecue places for pulled pork, collard greens, and wings. Wegmans saved the dinner with grilled chicken breast and steamed green beans, already made and ready to go. We got enough that we had extra for lunch the next day. That ended up being the smartest thing I did all week, because the unit I worked on the next day got 9 pizzas for lunch. Thanks to Wegmans and an ounce of preparedness, I had my green beans and chicken to carry me through two meals in a pizza-infested environment.

My lunch room table, yesterday. That's my meal on the bottom.

Chris and I were not happy about winging it the entire week, but we did it in the face of having no other alternatives. It was expensive. I spent even more money than I usually do feeding the bottomless growing boy pits that are my kids. I'm happy to say I'm looking forward to several days of meals at home, prepared by me after hours upon end in my kitchen. The only pinball from here on out will be in my basement, and it won't involve meals. Hunting and Gathering is costly and portion-challenging, but possible.

80-20

noreply@blogger.com (Angela) — Tue, 19 Mar 2013 14:03:00 +0000

I had a piece of pizza last night. Actually, I had two pieces. And, straight up, they tasted good. Wait, isn't this a Paleo blog? Yes, it is, but remember that the Paleo diet is a healthy, happy spectrum, not a sentence. Before you think I've failed you, let me explain (boy, if I had a dollar for every time I've heard that from my kids.)

100% Paleo, 80% of the time is the rule I choose to live by. Most weeks these days, it's 100% of the time. 80-20 isn't going to work in every aspect of your life, but in lifestyle dietary choices, it's okay. I don't recommend you pay your bills 80% of the time. Or remain consistent with rules for your kids 80% of the time. Or abide by society's laws 80% of the time. These ratios could get you in the kind of trouble that this blog won't be able to help you with. With eating and lifestyle though, the ratios are a tiny, and I do mean tiny, bit more flexible.

Every couple of days, someone says to me, "Are you still on that weird/crazy/crossfit diet?" I smile, and say, "Yes, I'm still eating clean. It's really not crazy, I just spend a lot more time thinking about and preparing real food." I read something on one of the Paleo sites last week that talked about vegetarian diets and kosher diets. No one asks them if they are still on their crazy diets, because God forbid we offend them in any way. I have a good friend who's been Vegan for several years. Yes, she's knows I'm incredulous that she will cook meat for her husband, even smell bacon, and have no earthly desire for it. Turns out, except for meat for me and soy for her, we eat a lot of the same things. But people just say "Ahh" to her, and accept that she eats pure, non-animal born food.

sorry about the selfie. But I'm home alone, haven't yet taught my dogs how to take pictures, and wanted my favorite t-shirt on the post today.

If people follow a kosher diet, which is also much cleaner than a traditional diet, no one second-guesses them either, because their diet is based out of their culture and heritage. Dairy seems to be the big deal breaker for everyone who talks about Paleo. "Oh, I have to have my Greek Yogurt every day. Greek Yogurt is healthy for you, why can't you have that?" Was Greek Yogurt anywhere outside of Greece 5 years ago? Because if it was, I don't remember seeing it in my local Giant. Somehow, people lived without it before that.

If you have spent at least 30 days detoxifying your body and getting the garbage out, and your goals are slightly less aggressive, then you can approach Paleo as a spectrum, if you choose. Let this be a warning though: This is where the slippery slope turns into falling off Mt. Everest, so do this ONLY if you can count on your own self discipline, and you can be completely honest with yourself and others. If you find yourself picking at a corn chip or an M & M here and there, you are not being honest or following the 80-20 rule. I strive for 100%, and then allow a cheat meal no more than once a week if at all. My weakness is picking, so I don't do it. If the pick starts, for me it turns into a meal.

Some Paleo Officionados include pure grass-fed dairy or ghee, a clarified butter in their diets, in limited portions. Some include goat's milk instead of cow's milk. Some will have rice occasionally, but not gluten. Some will include beans here and there. If there is one item you think about constantly, have it occasionally, but make sure you are eating clean all around it, for days on end. For some people, it's ice cream. Give yourself a ration, and say that once a month, if you've been clean everywhere else in your diet, you'll have a small amount to feed your obsession.

Be honest about 80-20. If you are stretching the truth, then go back to 100%. Remember, you are working hard and eating clean. By doing this, you are putting your body into a state of optimal health. When in optimal health, it means you can survive and rebound from occasions of eating something non-paleo, if you choose. However, remember that you will get a Paleo Hangover of some sort. Your digestive system will not smoothly welcome the slice of pizza or bowl of ice cream after weeks of shedding toxins. You will definitely Pay to Play.

Here's where I stand 12 hours after my pizza ingestion. Or rather Infestation. I have a headache. I will probably get a zit that was en route to a 14 year old but somehow made its way to my chin. I have heartburn, something I haven't had in months. My small intestine will make its presence known for two days. Was it worth it? Sure, because I won't think about pizza for another month or two.

Don't beat yourself up, just understand why you chose to eat something non-Paleo, and work with that understanding. Tomorrow is a new day, and start fresh and clean once again. I had my usual eggs, green beans and fruit for breakfast. If you find that you are having trouble, than go back to strict basics. Reach out to your Paleo friends not for endorsement and enabling, but for guidance and re-focus.

I'm over the pizza thoughts now. I'm back in the kitchen today, whipping up roasted veggies and marinating meat. My kids would rather have pizza, but they understand and are appreciative when the real food hits the table. Back to basics.

What's Supp(lement)?

noreply@blogger.com (Angela) — Thu, 14 Mar 2013 14:13:00 +0000

Buckle up. Drink your coffee. Did you take your Omega-3 fish oil today, because you're going to need the concentration for this one. I was asked to take on supplements for a Paleo Diet (thanks Geoff, what did I ever do to you?), so I will attempt to break it down as simply as possible. But let's face it: when you start reading words like stearic, dioxide, and even auto-immune, my words become about as interesting as those on the back label of a shampoo bottle.

First things first. This information is intended for those who do not have any major medical problems, are not pregnant or breastfeeding, and are in general good health. If you are questioning any of the above, see your doctor and get your supplement advice from him or her.

1: THIS IS NOT MEDICAL ADVICE AND DOES NOT APPLY ACROSS THE BOARD TO EVERYONE. (In the hospital setting, we call this a CYA or Cover Your A**). In order to get a true picture of your own nutrition, based on your age, sex, and overall health, you need to get a full panel of bloodwork analyzed by your physician. You might be surprised in your own deficiencies, and may need to supplement where others do not.

2: If you are eating a well-balanced, clean diet, you are going to be obtaining much of what you need from your diet. Do NOT supplement a deficient, crappy, or processed diet. Instead, choose optimal nutrition, exercise, time outdoors, and a good night's sleep. If you are focusing on all of these things, your metabolism and vitamin/mineral levels are probably in better shape than you think.

3: Most commercial supplements are a racket. There has been much coverage given to the regulation of supplements. Many are not what they claim, have variable amounts, and most common supermarket varieties have additives which can actually diminish the effects of the nutrients. Just because you buy it in the health food aisle or store does not mean it's automatically healthy for you. Like everything else Paleo, you have to READ THE LABEL. Supplements fall into the "You get what you pay for" category. Unfortunately, you have to shell out the coin to get quality supplements.

4: For more information and details, go to www.robbwolf.com, www.whole9life.com, or read the book, "Primal Body, Primal Mind" by Nora T. Gedgaudas. These are the sources I used, and I've condensed a lot of what I read.

Because our modern soil is depleted of many of the minerals our ancestors enjoyed, and air pollutants affect our products' growth and therefore our absorption of nutrients, we may have to supplement our diet in a few general areas to maintain an optimal balance. I use the word "optimal," because by eating a variety of vegetables and fruits, nuts and seeds, grass-fed meats and wild seafood, we are getting a wide range of vitamins and minerals. The most commonly replaced supplements in a Paleo Diet are Vitamin D, Omega-3 Fatty Acids, Vitamin B Complex. Magnesium, and Vitamin C. I will also give a quick shout-out to Probiotics and Iodine before I'm done.

Vitamin D is in style lately, getting plenty of red carpet attention. Justifiably so, it's crucial in the absorption of calcium and phosphorous, both very important, and decreases inflammation and cancer risk, and increases fat metabolism. And guess what? It's free! We can get plenty of Vitamin D simply by stepping outside and spending time outdoors in the sunlight, every day. Our body makes what we need from sunlight, with a few exceptions: darker skin makes less than lighter skin, those closer to the equator make more, and those living in areas of high air pollution will absorb less.

Omega-3 Fatty Acids have been greatly diminished in a modern diet, but are essential for cognitive function, decreased inflammation, heart health, and decreased cancer risks. The modern diet is high in Omega-6 fatty acids, which actually can decrease the absorption of the more important Omega-3s. The best natural sources of Omega-3 are wild caught seafood and grass fed meats. Farmed seafood does not produce Omega-3s. I take whole 9 life fish oil, because it's a smaller amount of oil with greater concentration. They also have flavors to make it a little more palatable. You definitely pay for the quality though. Cod liver oil is another good source of Omega-3.

Vitamin B Complex is a fantastic natural energy source. It increases your metabolism, providing an energy kick that helps with workouts and minimizing slumps throughout the day. The more stress you have in your daily life, the more you deplete B Complex vitamins. So if you can't just chill out, you probably need to take a supplement. B12 specifically improves cardiovascular health, brain function, and improves your oxygen carrying capability to your brain, organs, and large muscles by increasing red blood cells.

Magnesium is available in many forms, but best taken as Magnesium Citrate. It's absorbed better, and provides energy, enhances muscle and nerve function, improves digestion, and fights insulin resistance. Many women are especially magnesium deficient. Avoid any supplements with Magnesium Stearate, as the stearates can inhibit your body's absorption.

Vitamin C is a big fighter in our natural immunity. It also happens to be a big metabolizer of alcohol, so if you are feeling the effects of too wild a night before, eat foods rich in Vitamin C the next day to pass a little quicker through the tunnel of hangover hell.

Probiotics are a natural digestive aid. Our gut is filled with bacteria that aid our digestion. Probiotics help this along, and will help you absorb all the nutrients in your diet much better, as well as keep you regular if that's a problem. Natural sources of probiotics can be found in all things fermented, including Kombucha, a fermented tea drink which I've grown to love, and sauerkraut.

Iodine is crucial for thyroid function. Many men and women have lower functioning thyroids and don't even know it. If you suspect your metabolism is slow, you have low energy for no reason, or any other sign of hypothyroid, get your levels checked by your doctor. They may need to be trended to get a true picture of your thyroid function. Natural sources of iodine include kelp, seaweed, and wild seafood. Iodine is crucial for women in estrogen metabolism. Kelp is awesome because it can come in noodle form, like spaghetti squash, and pretend to be pasta on your plate - yay Bolognese!

You made it to the end, still awake! The bottom line is round out your diet as much as you can to get your vitamins/minerals naturally. When shopping, avoid anything that contains trans fats, stearic acid, or titanium dioxide. I would start by shopping in a higher end store and reading the labels. If you have the cash, whole 9 is an excellent source of supplements.

OPEN up and Say ARGHHHHHH!

noreply@blogger.com (Angela) — Thu, 14 Mar 2013 02:03:00 +0000

Here we go Crossfit 13.2!!! The Games just announced their second workout, and we are ready to TAKE. IT. ON! Some Crossfitters have already brought it, and I am looking forward to Saturday's 13.2 Fest at Crossfit Frederick.

"I don't understand these acronyms and point things she's saying," say all you non-Crossfitters. It's easy. In July, an elite group of the most super-strong, amazingly fit, and generally unstoppable people from around the entire world will gather at the Home Depot Center in LA. We are expecting that CFF will be represented by a few of those athletes. The Open lets all Crossfitters compete and be ranked, and then the top compete for the elusive Games slots.

Here's what I like about the Games: will I be competing against Christmas Abbott in LA? I can safely say, "hell's no." But, we are ranked in the same competition. The women that get to LA will have completed the same sequences I did, only better. Also, the people that get there from our gym will have had a LOT of fun doing it. Cheering, pictures, pot-luck, and lots of fun will be surrounding the saturday workouts for the next four weeks.

If you completed 13.1, you better get your A** in there and complete 13.2. No excuses, no worries. I will be there, one rep at a time.

Texters Anonymous

noreply@blogger.com (Angela) — Wed, 13 Mar 2013 13:04:00 +0000

Part of my training in nursing school required me to attend several different types of support groups. I attended AA meetings, grief support groups, diet support groups, and even groups designed to help those with profound psychiatric illness function in daily society. Needless to say, any one of these groups were filled with colorful, interesting characters. The main goal of a support group is to bring together individuals with common problem, and allow them to problem-solve with guidance, essentially making them better, stronger people.

I am part of a support group, and I love it. It's my Paleo Buddies Texting Thread. This was not a pre-planned thread, or a group that we created. It evolved, and it includes eight people: four of us from the gym and four friends from football, but all are connected and know each other well. We are also all at different places in our Paleo Evolution (sneaky how I stuck that in there, huh). It's really pretty simple. We text our thoughts/concerns/problems or just general smartassery during the day, and everyone chimes in with their thoughts, solutions, or when words fail, the chance to make fun of the person. It doesn't follow the therapeutic guidelines of a traditional support group, but it provides more support than a high impact sports bra.

The posts include everything from "Another hard core energy crash at 3 pm today" to "Cauliflower and olives mid day snack" to "Drink more water" followed by "pretend it's vodka." Sometimes the thread takes a left turn and the posts get dicey,depending on how busy everyone is at their work day. The bottom line is you know a brother or a sister has your back, in the moment you might be struggling.

Get your closest cave friends together, and start a thread. It's your own support group, without the annoying lady that talks way too much about all of her cats named after presidents. You will get dinner ideas, plan paleo pot-lucks, and have others to bring you out of your temper tantrum bitching state when can't get out of your own way.

Social Foodwork

noreply@blogger.com (Angela) — Mon, 11 Mar 2013 14:02:00 +0000

My facebook feed this weekend was full of food posts. I can't believe how many people are posting about eating cleaner, healthier, and sharing some of their recipes online. It's probably the little old Italian lady living inside me, but I've always loved bringing people together over food. I used to get people over with baked ziti and italian bread. Now, it's over meat, veggies and guacamole, but equally as entertaining and fun.

We are talking about the Paleo diet at football practice, in the gym of course, at work, and with family. I have several friends and family who are new to it, and I'm hearing about their successes both in person and on Facebook. Chris is an assistant football coach for a bunch of 10-11 year old lion cubs right now - yes, of course you can play football in the spring, you just play it indoors. We are with the same group of coaches from the fall, and we've all changed our eating habits. Instead of re-hashing game film over pizza, ziti, and beer, we are now sharing paleo recipes with each other and talking about protein shakes, liters of water, paleo on-the-go, and paleo comfort foods.

At the gym, people say things like, "tomorrow is our cooking day," and "we're having friends over to do some serious cooking." Yesterday on Facebook, it was like a Paleo cook-off show. This one was cooking pad thai and soup, that one was grilling up the week's meat and Paleo-izing an old family recipe. Another one made Paleo mayonnaise, and another one was making up NorCal Margaritas (ok, that might have been me, well not me, but those with me, because my norcal margaritas are a work in progress and I have the lamest juicer around). The common thread was that people were together in the kitchen, with spouses, friends, and also bouncing around with each other on the internet.

I spent a few hours in the kitchen yesterday cooking up a bunch of meat for the week and prepping vegetables. I had my youngest son's attention span helping me long enough to break apart one head of cauliflower, then he was outside bouncing on the trampoline. Because the weather was beautiful and I had a ton of food, I sent out a text which led to great spontaneous company for a Paleo dinner of carnitas, chicken, cauliflower, butternut squash, sweet peppers and guacamole.

Saturday night we went to a birthday party where the food was fried chicken, mac and cheese, salad, etc. I brought my cumin/cinnamon carrots, and they were a hit. A few of my family members are doing Weight Watchers, and they loved that carrots were basically free, no points, for them. Start wrapping your brain around spring and summer pot-luck dinners, because they are coming. What's going to be your go-to pot luck offering? I happen to know of a pot-luck coming up very soon, (all you Crossfit Frederick Peeps pay attention), and I'm already figuring out what my quick, tasty pot luck contributions will be this year.

One of the other football coaches, Scott, is shouting from the rooftops about his new favorite purchase, the T-fal Actifry fryer. He's got me thinking about it, because the claims of 1 teaspoon of oil that gives you a crispy fried coating on sweet potatoes, chicken pieces, or whatever you like is enticing. There are times where we are looking for that crunch that we became so accustomed to, and if I can get that with a teaspoon of coconut oil, then another plug-in appliance for the kitchen cabinet is worth it.

For the first time since 2013 started, I had two cheats this weekend. Okay, three. Saturday, after I busted out the Crossfit Open 13.1, I had a beer. Late Saturday night, I had a handful of Fritos. Sunday morning, my body had a revolt, and my digestive system said "No more of that, please and thank you." So, I ate clean all day until the evening, and I had a few handfuls of popcorn. This morning, I became reacquainted with my old friend Agida (that's plain ol' heartburn for you non Italian-Americans). I haven't had heartburn since I started eating clean, and this morning I vowed that I won't be eating any processed corn products again anytime soon. No more evening snack experiments for me.

Look, you can stray here and there. Pay attention to how you feel when you do, and remember those symptoms. What's important is you re-focus the next day, and get back on it. Today is Monday, and the weather is going to be nice most of the week. Look at the weekend ahead - why not get your Paleo and even your non-Paleo friends to come over and try some of your new favorite recipes? I'm already looking forward to more laughs over sweet peppers and guacamole.

It takes a Village to Raise a Crossfitter

noreply@blogger.com (Angela) — Sat, 09 Mar 2013 21:10:00 +0000

It doesn't happen often, but today I surprised myself. Actually, any given day is another opportunity to discover what it is we are really capable of, but today I put my strength and fitness to the public test. After a whirlwind week, an out-of-the-ordinary schedule, and less than stellar training, I joined a bunch of my fellow Crossfitters around the world and competed in the first round of the Crossfit Open.

This is why I love Crossfit: it's a supportive environment like none other. It's encouraging, genuine, and everyone revels in everyone else's badassery. This is not the stare-down gym. This is not the gym of mirrors and bicep flexing. It is the gym of high-fives, fist bumps, chest bumps, hugs, back slaps, butt slaps, compliments and pushing others to their real limits, far beyond their perceived limits. When we walked into the Box this morning, we could hear cheering and whooping from the parking lot. One heat after the next, 4 competitors at a time were all being cheered on by their fellow gym members, family, and friends. Toddlers were toddling around among the tires and dumbbells. Murph the german shepherd pup was walking around with a soccer ball in his mouth. Harlie the house bulldog was making her rounds, despite having been sick all week. Moms and Dads, brothers and sisters, girlfriends and boyfriends, and just regular members who weren't competing were all there, calling out to people to "PICK IT UP!! COME ON!" and "KEEP GOING! GREAT JOB! LET'S GO!" For once, the trainers were the quietest people in the room, deep in their judging modes, staring down the competitors' every move and nuance of form.

photo by Scott Zlotak, CFF'er, paparazzi, and Open fan club

Today in our Box, just one of many around the world, 40 people put themselves out there 4 at a time, to prove that nothing can be done if you don't try, and that with tons of positive support, much can be accomplished. I'm sure that every competitor had doubt or doubts in their head, but we all finished. What blows my mind is the people who didn't have to be there but came anyway, to make sure we all knew we had support and our own personal cheering section. That's a beautiful thing on so many levels. I challenge you to go to your average fitness-club-orama or globo-gym and find something even remotely close to that.

In order to move forward, you must take a risk and put yourself out there for others to see and judge. In my mind, I was ready for a morning of public embarrassment. What if I overshot my expectations and did horribly? What if I had sudden intestinal distress mid-competition because of my nerves? What if I couldn't lift the bar over my head? What if I heard "no rep" over and over and over again? At 3-2-1 Go, there is no more room for fear, replaced instead by drive and persistance. We all took our expectations and pushed and challenged them. Many of us blew our expectations out of the park. My previous snatch weight was 50 lbs, and today I did 23 reps at 75 lbs, all because I had an awesome coach calmly pushing me and a group of loud-mouth friends yelling at me to keep going.

The old saying of 'You never know unless you try' was put to the test today. Let the scores of all who competed be a message to everyone who says, "I can't do Crossfit because of [ X,Y, or Z.]" There were no barriers, people who have only been going to the gym a short time gave it a try, and everyone was cheered on equally. They pushed themselves. I wish everyone could see that the population at the gym is as diverse as a population anywhere. There are people in their 60s, some just getting started and some breaking records. There are people at every end of the physical strength spectrum. Many have had surgeries, injuries, and many have been told that they wouldn't be able to exercise hard again. I love that the common thread through the Crossfit population is DRIVE. Tell me "NO" so that I can smile as I prove you wrong.

All around the world this weekend, Crossfitters are smiling, knowing they got up and did something, and now there is an official number attached to their efforts. Next week may be the big equalizer, who knows? But for this week, I have a number. It doesn't end here, either. Because next time I have to put myself out there, I will push past the doubt and do it again. It might be in work, at home, in the gym, anywhere. Confidence is a beautiful thing when it grows.