Making Time

Recent changes in my life have thrown a wrench in my carefully crafted routine. My old routine included office time, friends and working out 2-3 days a week as well as time for my family. It was wonderful.

However, once school started (for both kids at different schools), my husband went back to work and we found out a loved one was very ill, my old routine crumbled. My days are now fuller and long story short; my workouts were the first thing to suffer.

But I wasn’t too worried. I’d been doing Crossfit for two years with a fantastic group of motivated people and I’d learned a lot. I had a good set of dumbbells, a jump rope, a pull up bar and lots of body weight movements at my disposal. I was sure I could keep my workouts going (at home) as well as get to the gym once a week. Constantly varied, right? I had this!

Wishful thinking.

Two month trying to create a new routine and I can feel the fitness I worked so hard to achieve slipping away. I get dressed to work out and get sucked into work. I make time in the evening to run after the kids go to bed, and end up doing chores or flopping into bed myself. On a good week, I get to the gym once and fit in one workout at home. I didn’t think I’d feel so lost and unmotivated without my Crossfit tribe, but I do.

I am certain this is just an adjustment period, but how do you make time for yourself? Time to work out, to plan meals, to make good choices and still care for the people you love?

How do you hold yourself accountable when you don’t have a “tribe” there to push you?

A little lost, but figuring it out.
MM

Bigger Picture

After a particularly hard work out, a dear friend wondered aloud, “Why do we do this to ourselves?”

Usually I’d have some pithy answer handy, that would make us both laugh, but I had nothing. I felt tired, sore and broken…both mentally and physically. I gave her a half-hearted smile and said, “Because it is better than the alternative?” (The alternative meant feeling old, unhealthy and stagnant.) I’d lived the alternative most of my life and had no plans to go back, but at that moment, I was beginning to question my future with CrossFit.

“Why was I doing this to myself?”

I thought on this question long and hard and it took me several weeks to find the answer. I made a list of pros and cons and in the end; I had to strip my experience of both to see what was left. For me the “bad” was my ego and that inner-voice telling me I suck, it was the whiteboard, the scrapes, rips and bruises, and the “good” was a great group of CrossFit friends and a stronger, healthier body.

But what if I removed the “good”, would I still want to participate?

In the end the simplified answer was, “Yes, because I enjoy it.” Plain and simple, I enjoy the challenge and being fit helps me enjoy the rest of my life more. But I won’t lie, having people around who support me makes the experience a helluva lot better. In fact, some days it is all that gets me through the door.

I’ve also made a point to track my progress better and set attainable goals. And let me tell ya, there is nothing better than reaching a goal you have worked your tail off to achieve. It took me nearly 16 months of ring rows, jumping pull-ups, big bands, small bands and one teeny, tiny band to get my unassisted pull-ups. But when it happened, I was so proud I jumped around the gym like a fool!

However, after my initial joy, I got a little quiet, a little embarrassed even. I mean it took me 16 months to do something others were doing in 4 months.

What did I have to be so proud of?

The next time I was in the gym, I grabbed the pull-up bar with silent excitement and did another pull-up. I was doing the happy dance in my mind and then something nice happened, a small sort of kindness that finally cleared my head. Someone I’d been working out with for months, someone I looked up to, she noticed too...she knew I’d been working on pull-ups forever and she let me know how happy she was for me. That small act of kindness lifted my spirits and nearly broke my heart at the same time. It was just what I needed.

So, to finally answer your question, my dear friend, “Why do we do this to ourselves?”

Because it IS better than the alternative and if you look at your experience honestly, you already know the answer. When the workout kicks your behind and you feel like you want to quit, you won’t and I will be happy for you and in that crazy, scary, wonderful CrossFit sort of way, you enjoy the challenge too.


Going strong and I am not done yet,
MM

PS: Take photos, write journals and chart your progress diligently. These things have helped me stay on track and motivated over the long haul.


July 2009 - Just before I started CrossFit. I'm in the black tee.




November 2009 - First month at the new box.




March 2010 - Trip to the CrossFit Sectionals




May 2010 - Affiliate Team Competition. That log was HEAVY!




September 2010 - Slowest time on the board but Rx!




October 2010 - Back on the water after a 13 year absence! We placed 2nd.




December 2010 - CIM Relay Team. Tired, but finished 7 miles no problem!




February 2011 - Wall Climbs? Who knew!?!





Hiked 10 miles and still smiling!!

Small Goals...Small Victories

I dragged myself out of bed this morning hoping a good workout would help me shake this funk, but unfortunately it did the opposite. Instead of calming my thoughts, a stream of self-deprecation has joined the hum of the hamster wheel already spinning in my head. Now I'm not only unfocused, but slightly injured and feel like I'm losing the battle with the cold I’ve been fighting off for 2 weeks.

But I’m a strong woman, so I’ll concoct a plan to push through this funk. With a little more effort, my mood could be better, right? If I focus on all the really important things I’m supposed to be doing like….making all my meals with organic ingredients, getting all the laundry washed, folded and put away nightly, being attentive to my family’s current and perceived needs and adding another workout (or two) to my roster…..that oughta fix it! Right? To be better, faster and stronger, I need to work harder, do more in less time and never give up! Right?!

WRONG.

I am so flipping tired I’m barely making sense. Try as I might, I can’t keep up. I may honestly scream if I’m asked to do any more than I’m already doing. Which means for today my “best” isn’t going to be that great but it is going to have to suffice.

So…my grand plan consists of focusing on small goals, like hanging out with my kids, sharing a meal, watching a DVD with my husband and getting to bed at a reasonable hour. I am going to take a hot shower, stretch my aching muscles, reassess my life then make a little chicken soup for my soul from the following recipe. Or I might just go out and buy some soup and call it a day.

Mom's Cold-Season Chicken Soup Recipe

INGREDIENTS
•4 cups of homemade chicken stock
•Fat from the homemade chicken stock
•1 yellow onion, peeled and roughly diced
•2 carrots, sliced in half-inch slices (about the same amount as onion)
•2 celery stalks, sliced in 1/4 inch slices (about the same amount as the onion)
•1 Tbsp fresh parsley leaves
•1 Tbsp of chopped greens from a green onion (green part of the green onion)
•1/4 teaspoon poultry seasoning
•1/8 teaspoon (a pinch) of crushed red pepper flakes (or a small pinch of cayenne)
•Salt and pepper to taste

METHOD
In a 4 qt saucepan, heat a tablespoon of chicken fat (that has risen to the surface and solidified from your homemade stock) on medium high heat. If you don't have enough chicken fat, you can add some olive oil. Sauté the vegetables in the fat until the carrots are almost done. While you are sautéing the vegetables, add the seasoning - the poultry seasoning, the crushed red pepper flakes, a pinch of salt and a pinch of pepper. Seasoning like this during the cooking of the vegetables brings out their flavor. According to my mother, crushed red pepper flakes or cayenne is very helpful for a cold, which is why it is part of this recipe. Add the 4cups of stock. Bring to a low simmer. Add the fresh parsley and green onion greens. Check seasoning and adjust to taste.
Serves 3.

Full recipe post at: http://simplyrecipes.com/recipes/moms_cold-season_chicken_soup/

Not usually this grumpy, but tired of the chatter,
MM

Healthy New Year 2011!

If you’ve resolved to clean up your diet this month or perhaps you’ve committed to participate in a nutrition challenge, you are not alone! I consider myself a healthy eater, but this holiday season I indulged way more than I should have. I ate whatever I wanted, whenever I wanted and lots of it.

So to start the New Year off right, I am participating in a nutrition challenge at my gym. For me, this means committing to remove sugar, bread, pasta and most grains from my diet for the next 28 days (and hopefully beyond).

Whether you've decided to eliminate sugar, dairy, grains, processed foods or all of the above, the following websites should provide lots of inspiration, information and help you eat well along the way.

Good luck and good health!
MM
PS: Please feel free to share your recipes and how your diet/challenge experience is going so far, in the comments section!

Hearty “No Sugar/No Grain” Breakfast Recipes

Almond Banana Pancakes
http://www.marksdailyapple.com/almond-banana-pancakes/

Sausage and Egg Frittata
http://www.balancedbites.com/2010/12/easy-recipe-sausage-onion-frittata.html

Vegetable Latkes
http://www.marksdailyapple.com/vegetable-latkes/

Other ideas: Breakfast smoothies w/coconut milk, fruit, etc.


Yummy “No Sugar/No Grain” Lunch Recipes

Chicken “Noodle” Soup
http://www.elanaspantry.com/chicken-noodle-soup/

Asian Slaw (top with chicken or another protein)
http://www.elanaspantry.com/asian-slaw/

Other ideas: Tuna salad w/diced apple, celery, red onion, dill, mustard and avocado served in lettuce cups or w/no-sugar crackers like Melba toast.


Great “No Sugar/No Grain” Dinner Recipes

Primal Braised Short Ribs (a personal favorite!)
http://www.joyfulabode.com/2010/04/12/primal-braised-beef-short-rib-recipe/

Butternut Squash and Apple Soup with Bacon
http://www.finecooking.com/recipes/butternut-squash-soup-apple-bacon.aspx

Flank Steak Pinwheels
http://www.eatingwell.com/recipes/flank_steak_pinwheels.html

Other ideas: Roasted chicken w/roasted root vegetables like Brussels sprouts, turnips, carrots, etc.


Tasty “No Sugar/No Grain” Desserts (or a negligible amount)

Coconut Orange Pound Cake
http://thisprimallife.com/2009/06/coconut-orange-pound-cake-recipe/

Primal Carrot Cake
http://thisprimallife.com/2009/09/primal-carrot-cake-with-coconut-and-walnuts-recipe/

Other ideas: Nearly frozen plain yogurt w/fruit and a drizzle of honey. A decent ice cream substitute.


A few of my favorite “go-to” food & recipe blogs!

Balanced Bites—Lots of Paleo recipes and a seminar coming to CrossfitSAC soon!
http://www.balancedbites.com/

Elena’s Pantry—Gluten free and often low sugar/no grain recipes
http://www.elanaspantry.com/recipes/

Gluten-Free Girl and the Chef—Quirky family stories with lot of gluten free recipes
http://glutenfreegirl.com/

Mark’s Daily Apple—tons of information on why to lead a grain free life and loads of Primal/Grain Free recipes
http://www.marksdailyapple.com/

Simply Recipes—just that, tons of simple inspirational and easy to modify recipes
http://simplyrecipes.com/recipes/gluten-free/

The Joyful Abode—Primal/Grain Free recipes and lots of other ideas for the home
http://www.joyfulabode.com/

This Primal Life— Primal/Grain Free recipes
http://thisprimallife.com/category/recipes/

'Tis the Season

Twas the night before Christmas, the kids tucked in soundly,
when I heard the soft stirring of batter for brownies!

In a matter of minutes from the kitchen arose
the loveliest smell to hit anyones nose.

I tried to be strong, but my healthy resolve,
did slowly and surely begin to dissolve.

The holiday cookies, the cupcakes, the brittle,
with those tasty treats I could have just a little.

These brownies were different and hard to resist,
my husband was certainly off the “Nice” list!



I tried to ignore, the sweet, luscious smell
from the rich, warm, dark chocolate treats he made well.

I crept down the staircase on soft, silent feet
to just get a glimpse of my favorite sweet.

When the timer went “ding” I was off like a shot
and attacked that hot pan, right there on the spot!

The first, the second, the sixth bite was heaven,
but my tummy was telling me, “Please stop at seven!”

My moment of gluttony passed rather quickly,
when the smile on my face began to turn sickly.

And the last thing I thought as I groaned in the night...
”Please enjoy Christmas but try to eat right!!”




Happy and healthy holidays to you!
MM

Incredible Edible Eggs

One summer, when I was 12 years old I worked at an egg ranch in Loomis, Minnesota. Some cousins of mine worked there and let me help out on weekends to make a little pocket change. Those weekends I’d don a disposable face mask to protect myself from the dust and smell then collect eggs from the rows and rows of cages stacked four to six cages high. The clucking of what seemed like a thousand hens was only overshadowed by the constant roar of the exhaust fans turning overhead. I collected eggs, I learned to candle eggs and I even used a hot blade machine to trim the beaks off the hens. (Trimming the beak to remove the point keeps them from pecking each other to death while housed in close quarters.) I was paid $1 for every flat of eggs I collected and I even got to take a flat of eggs home with me. Despite the dust and smell, I thought it was all pretty cool.

In hindsight, it is a wonder I didn’t get hurt. (I mean, really, who lets a 12 year old use any tool called a “hot blade machine”!?) To this day, despite the novelty of a paying job, I remember being a little freaked out by the dark, impossibly long aisles of noisy, cramped cages and thinking, “This is just wrong.” Unfortunately, this is the standard at most industrial egg ranches.

Flash forward a few years (cough…26 years) and things have changed. Larger portions of the public are concerned about where their food comes from and how the animals that provide that food are treated. If you check your local grocery store there are more egg options than you can imagine! Free-range, Cage-free, Organic, Omega-3 enriched and your standard industrial ranch eggs. But which are best for you and what do all these options really mean?

Here are the basics:
Free-Range: The chickens are allowed access to the outside. Defined loosely, “free-range” could mean the owners open the doors of the building for 5 or more minutes a day. It does not mean the chickens ever leave the building or are treated humanely.

Cage-Free: The chickens are not “caged”. Defined loosely, “cage-free” could mean they are crammed into a giant building with no cages. It does not mean the chickens are allowed outside or treated humanely.

Organic: The chickens are fed organic chicken feed and are not treated with hormones or antibiotics. Defined loosely, “organic” only relates to the type of feed and medical treatment of the chickens. It does not mean the chickens are allowed outside or treated humanely.

Omega-3 Enriched: The chickens are fed a diet of flax seed and/or fish oils. While the eggs may contain up to 7 times the fatty acids of standard eggs, again, it does not mean the chickens are allowed outside or treated humanely.

So what is a shopper to do? Ideally, we hope the chickens who provide us eggs are allowed to run freely, fed nutritious foods, treated well and are generally happy, but that may not be the case. Here are some suggestions.

RESEARCH: Take a minute and look up the farm that provides your eggs. What standards do they use? How long have they been in business? How far do the eggs ship to get to you?

BUY LOCAL: Go to your local farmers markets and ask the farmers some questions. You may even be able to visit the farm and see how the chickens are raised! There are lots of family farms in the area like Chaffin Family Orchards. They are a local farm that provides fresh eggs as well as fruits, vegetables, olive oils and meats. http://chaffinfamilyorchards.com/ (We are lucky to have a friend nearby who raises a dozen chickens on his land. Yes, it takes an extra trip to buy eggs, but the kids love seeing the chickens and at 2$ a dozen, the price isn’t bad either.)

GET SOME CHICKENS: I know this is not feasible for everyone, but lots of neighborhoods are zoned rural/residential and allow chickens to be raised. With a little pre-planning you could have organic, free-range, cage-free, omega-3 enriched eggs delivered practically to your doorstep! (At least that is what I am hoping for! Right now, my chickens are just free-loading bug eaters.)

Sincerely,
MM
The chicken novice anxiously awaiting some eggs.
(originally posted on June 18, 2010 for Monson Family Farm.)


Chicks enjoying the day.



Kids feeding the chicks



Coop is primed and ready for paint.



Last coat of red!


PS: Since this post the coop is complete, the rooster is a pain and my hens have begun to lay eggs! We are getting 3-4 eggs a day!

Kale Chips? Yes Really.

I found this recipe on one of my favorite gluten free food blogs "Gluten-Free Girl and the Chef".

Just like "The Gluten Free Girl" aka: Shauna, I had heard much ado about kale chips but had never wanted to try them. I wasn't ready to hop on the "kale chip bandwagon" so to speak. But I am glad I did.

This recipe is easy, tasty and very addictive. It is kid/family friendly (if you can get your kids and family to try them) and I'm guessing easy to store. I'm guessing because I have yet to make more than I can gobble down in one day!!

My only recommendation would be go easy on the salt as a little goes a long way. Also, I didn't have smoked paprika, but even without it, the results were very tasty!

Baked Kale Chips

1/2 teaspoon kosher salt
1/4 teaspoon smoked paprika
1/4 teaspoon granulated garlic
3 large handfuls kale, torn into shreds
1 to 2 tablespoons extra-virgin olive oil

Preparing to bake. Preheat the oven to 350°. Line a baking sheet with aluminum foil. Combine the salt, smoked paprika, and garlic in a small bowl.

Wash the kale. Rinse the kale leaves, then put them in a salad spinner and spin until the green becomes a blur. Round and round, spinning and spinning — let the kale dry. After it comes out, dry it even more with paper towels. Those leaves should be bone dry.

Oiling the kale. Put the kale leaves in a large bowl. Drizzle over 1 tablespoon of the olive oil. Massage the oil into the leaves. You might need more. You might have larger hands than I do. Use your judgment.

Bake the chips. Arrange the kale chips onto the sheet try and slide it into the oven. Bake until the leaves are crisp to the touch but still a dark green. (When they turn brown, they turn bitter.) Check at the 12-minute mark, to be sure.

Remove them from the oven. Sprinkle with the garlic, smoked paprika and salt.

Let them cool a bit. Eat.

Access the whole blog and recipe here: http://glutenfreegirl.blogspot.com/2010/02/baked-kale-chips.html

Next time I make these I am going to try them with some kind of dip and see how they hold up. Hummus maybe? YUM!

I hope you enjoy them as much I did!
Thanks
MM