Trying to Find the Joy

No lies. This transition has been tougher than I ever imagined.  As my earlier post noted we've been through quite a lot and this week it has continued.  I'm documenting some of these events so one day when we look back we'll be able to see how far God has led us.  He is Faithful. He is Sovereign. He has a Plan.

But, I forget.

Mini Healthy Hash Quiche For Kids

This week the contents of our fridge consisted of leftover frozen pie crust, Trader Joe's bacon ends and pieces,  kale, and A LOT of eggs.  What's a mom to do with these ingredients and lunch soon approaching?  Make mini quiches for the kids and a few paleo-ish quiche cups for a healthy lunch option for mom.

Paleo Banana Pancakes...YUM!

I've been trying to perfect the paleo pancake for a bit now.  I totally miss eating pancakes!  They're my FAVORITE breakfast item.  This may scare some people, but when I was in high school I would eat a stack of 6 large buttermilk pancakes along with 4 eggs many mornings.  And even with all that food, I'd be hungry by 10:00 am and struggle to make it to lunch.  I was the one with the growling stomach in class. SAD!  I used to be so embarrassed and am so glad my kids don't have to experience this.

Great Article on Stress

Here is a great follow-up article a friend sent today in regards to the effect of stress on the body.

As the article states, the first step is admitting there's a problem.

"I'm a stress junkie, and I have a problem."

Here's the link to the article:

http://whole9life.com/2011/11/stress-addiction-2/

Reducing Stress

A couple days ago, after running errands, I sat at a red light on a routinely traveled road, making a mental list of the many things I still needed to do in preparation for a get-together at our house.  In addition, to this mental planning, I'm sure my brain was also cataloging "to do" lists for the coming weeks and months.

Accomplishments- I am Momma Crossfit!

Deadlift- my current P.R. is 215 lb.  I will do more!

Momma.

I've birthed three children.

I think, if you've given birth, you can accomplish just about anything you set your mind to.  If a workout gets unbearably tough, I remind myself, "I've given birth!"  Believe it or not, those three-plus words get me through just about everything.  I can withstand a great deal of strain and/or pain for a short period of time.  Perhaps that's why I find a connection and correlation between Giving Birth and CrossFit workouts.

There are days when my knees hurt, especially when going down stairs.  I ice almost every night and stretch out as often as I can.  I often have big bruises and wonder where they came from.  I've had blisters rip open on the palms of my hands.  I've watched friends collapse on the floor after a workout.  Yet, we still go back for more.  Are we crazy, committed, or is the feeling of accomplishment so rewarding we're willing to endure great pain to experience it?

In this past year I've done things I've never thought possible.

One year ago, I didn't know what a burpee was.  I was told to do a plank and step one foot up under my chest at a time.  Now I can hit the ground, jump my feet up together, leap to the sky and clap.  Burpee!  (But I may not show so much enthusiasm).

There I am doing a burpee in the plank position

One year ago, I didn't know what kipping was.  I still haven't figured kipping out, but I know it.  I've watched it.  I'm taking mental notes.  One day...I will master it and unassisted pull-ups will be added to the list of accomplishments.

One year ago, I stood intimidated in front of a big, black, wooden box.  I could step up on the box, but I never thought I could leap onto the box.  I can now do box jumps!  In fact, last week I did 50 at a time!  I've birthed three children...I can conquer the box jump!

One year ago, I looked up at a rope hanging from the ceiling.  I saw athletes shimmying up the rope with ease.  Never in a million years did I think I could climb a rope.  I CAN now climb the rope while holding on for dear life!  I climb up and down with my eyes closed because it takes too much energy to hold my eyelids open.  It completely exhausts me.  My hair is usually soaked with sweat afterwards, but it's done!

This week, another big accomplishment.  Normally, I'm a jogger.  Physical therapists tell me I am not designed to be a runner, but I really, really want to be a runner.  They tell me I'm "wide-hipped."  Isn't that the meanest thing a man can say to a woman?  Sucks to be called wide-hipped!  Those are some mean words!  Anyway, sassy thing that I am, I still run, even if I'm W.H.!  Well, my W.H.ness participated in a workout the other day where we had to do 4 minutes of brutal tabata squats.  It's basically squats and wall sits combined for 4 minutes.  My quads felt like jello.  At the end of the four minutes, we had to immediately run out the door for a timed 1-mile run.  Guess what?  Wide-hipped birthing momma did her best mile yet!  I did it in 7:47!  Yay!

So, the moral of the story is...Old Dogs can learn new tricks and Wide-Hipped Mommas can still run!

Thanks so much for the encouragement CrossFit Buddies!  You guys make me believe I can do more than I've ever dreamed!

Paleo Dinner: Thai Curry Chicken

The other night I had a Thai craving.  Thoughts of creamy coconut curry and chicken were swirling in my mind.  I had to feed the craving, but I also wanted to stick with paleo eating.  I think this meal fit the bill.

We almost always have chicken breast and coconut milk on hand, so I figured I could throw something together. 

We were all happy with the results. 

I just used the vegetables we had available.  There are many possibilities for variations.

Thai Chicken Curry 

Ingredients

4 large chicken breasts
3 cups shredded cabbage
1 cup diced onion
1 cup sliced carrot
1 cup sliced celery
1 cup mixed peppers, sliced
2 large garlic cloves, minced

1 tablespoon coconut oil
1 tablespoon coriander seed
1 teaspoon cumin seed
4 teaspoons curry powder
1 teaspoon salt (or to taste)
1 teaspoon fish sauce (optional)
chile paste (optional)

1 can (full-fat) coconut milk

1)  Heat coconut oil in large frying pan.  Add garlic, coriander, cumin, and curry powder.  Add chicken and cook thoroughly.  Be careful not to overcook, or chicken will be tough.

Full Flavor Spices

Add Chicken

2)  Add carrots, onion, celery and peppers and saute a couple minutes.  Add cabbage.  It cooks quickly.  You want tender vegetables, not mushy veggies.

3)  Add can of coconut milk.  Let heat thoroughly.  Serve.

It doesn't get any easier than this...Paleo Chicken Burger

I made a visit to our local farmstand yesterday.  It's the best!  It's a large outdoor stand just a couple miles from home owned by local farmers.  A great deal of the produce is farmed beind the stand and much of it is organic.  It's all arranged in a tidy fashion, but the best part is the cool jazz playing in the background.  It's vegetable buying mood music.  I buy much more when listening to mood music.

I came home with a huge head of leafy green lettuce, tomatoes, giant avocados, fresh onions, asparagus and a whole lot more!  About 6 bags worth.

Tonight, after a pretty tough workout, I came home hungry, but didn't have a plan.  We needed something quick, yet healthy!  Having the fresh produce on hand made nutrtious meal planning easy.

First, turn on the grill.  Grilling can be super quick.  Turn on the oven to 425 degrees.

What's in the freezer?  Chicken thighs.  Easy.  Defrost chicken thighs while grill is heating up. 

Wash asparagus and lettuce.  Slice, onion, tomato, avocado. 

Place asparagus on foil sheet on grill.  Drizzle with olive oil.  Sprinkle with kosher salt.  Grill.

Love the asparagus!

Next place chicken thighs on grill.  I know there are beef burgers on the grill too.  We have a hungry crowd to feed.

In the meantime, bake sweet potato fries.  I forgot to mention them earlier.  Yummy to have on hand.  Fresh sweet potatoes on the grill are yummy too, but not tonight.

Wait...

Dinner is served.

Yummy chicken thigh burger wrap, grilled asparagus, and sweet potato fries.  Yes!  Mission accomplished!

I hope you can see the chicken under all the veggies.

Montebello's Organic Roman Farro Salad

Recipes on packages can be a great place to begin if you're not sure how to try out a new food item.  On the back of the of the Montebello Organic Farro Perlato package (sold by Whole Foods, Imported by Spruce Foods) is a recipe for a wonderful farro salad.  You need to begin this recipe the night before to soak the farro properly.

Organic Roman Farro Salad

14 ounces Montebello Organic Farro
6 cups water & 2 tablespoons salt

1/2 cup chopped kalamata olives
1/4 cup capers
2 large garlic cloves, minced
3 tablespoons balsamic vinegar
1/4-1/2 cup organic extra-virgin olive oil
1 1/2 cups tomatoes, chopped
1/2 cup chopped basil
salt & pepper to taste.

Soak farro in cold water for at least 8 hours.  Drain and combine farro with 6 cups fresh water in a medium saucepan.  Add salt.  Bring to boil over high heat.  Reduce the heat to medium-low, cover, and simmer until farro is tender, about 30 minutes.  Drain well, then transfer to a large bowl to cool.

Add tomatoes, basil, olives and capers to farro and toss.  Add the garlic, vinegar, salt, pepper, and olive oil and toss.  The salad can be refrigerated overnight.  Bring to room temperature before serving.

For nutritional information check out the Farro post.

Beautiful Ingredients



Enjoy!



Farro- My New Found Food Friend

Farro.  If I say it with my best Italian accent it sounds completely dreamy.  It is dreamy as far as grains go.  Calling food magnificent can be and over exaggeration, but I was so impressed with Farro I had to share my discovery.  Farro is far from a new grain.  It is an ancient heirloom grain that was fed to the Roman Legions centuries ago.  Sometimes you don't know what you're missing until you discover a new found, almost long lost food of days gone by.  Over the years, farro lost its popularity when higher yielding grains were developed.  Even years ago, humans wanted quick, fast results and therefore give up on something great for something mediocre.  Sad, but true.  Although it was almost a lost treasure, farro was reintroduced by farmers of the French Haute Savoie who supplied to it uspcale restaurants.  Recently, it is now increasing in popularity among health-conscious epicures in addition to experiencing a resurgence in Italy.

Farro has a firm, chewy texture and nutty flavor.  I've used it in salads and side dishes.  It can also be added to soups and stews.  Farro's nutritional makeup far exceeds that of its distant relative, wheat.

According to 3 Fat Chicks on a Diet:

"Farro is a whole grain that is an excellent source for complex carbohydrates. Additionally, farro has twice the fiber and protein than modern wheat. Different than some other whole grains, a carbohydrate in farro called cyanogenic glucosides has been found to stimulate the immune system, lower cholesterol and help maintain blood sugar levels. While farro does contain gluten, the gluten molecules are weaker than modern wheat, making it more easily digested."

I purchased my farro at Whole Foods.  It is produced by Montebello, grown at Monastero di Montebello.  Doesn't that just have a romantic ring to it?  I'm in food passion love with farro.  Crazy I know since I rarely eat grains, but if you're going to fall off the paleo wagon, farroland is a good landing spot.

According to the package, 1/4 cup of farro (dry) has:

150 calories
1 gram fat
0.5 grams saturated fat
0 grams trans fat
0 mg cholesterol
10 mg sodium
32 grams total carbohydrates
2 grams dietary fiber
1 gram sugar
6 grams protein

So, that's the scoop on farro.  Next post I'll share The Organic Roman Farro Salad Recipe.  So Delish!

What Not to Talk About...Religion, Politics... Food?

I would have never dreamed a discussion on food could be so complicated.  There's a study to support just about anything, or condemn just about anything.  Bringing up food philosophy creates heated debate likened to a discussion on religion or politics.  There are so many camps out there, the vegetarians, the vegans, the raw folk, the primal folk, the paleo, the whole food people, the clean foodies, the junk foodies, the eat-whatever-you-want-we're-all-going-to-die foodies...and the list goes on.  It can get a bit confusing.  Who to believe?  What to believe?  What study is accurate?  Which one has a hidden agenda?

This fall, I'm teaching a P.E./Nutrition class at a local homeschool group so I've upped my reading about nutrition this summer.  My focus in reading has been "Real Food" and what is best for our bodies nutritionally.  There is so much controversy, I thought I'd begin sharing a bit of what I've read.  It's yours to take it or leave it.  Your body, your food choice.

I must first mention, I'm in the CrossFit scene.  For the most part, people who frequent CrossFit gyms follow either a Zone or Paleo eating plan, although I do know a vegetarian at our gym.  I would say she is the exception, rather than the rule.  CrossFit produces meat eaters the way yoga produces vegetarians.  I've been at the CrossFit gym for about a year.  I've always been a Big fan of protein, but thought fats were not my friends.  After much reading over the last many years, I've changed my viewpoint on fats.  Natural Fats Are Good!  During the lowfat craze of the late 80's early 90's I think I did serious damage to my body by avoiding fats.  My hormones were whacked and I experienced consequences due to my fat avoidance.  I can say, never did a doctor look at me and question my diet, but I know firmly believe by issues were nutrition related.

So since I brought up fats, let's look at fats first.  Why do we need fats?  Fat is burned as fuel giving us energy.  It insulates us, protecting us from cold.  And, fat is a basic building block in our cells.  We need fat for proper brain function, hormone production, cellular function, and to properly digest, absorb and transport vitamins.

So what kind of good, healthy fat should we eat?  Note, the words, "good, healthy fat", not potato chips.  According to Kristen Michaelis, author of Real Food Nutrition and Health, we should give our bodies the kinds of fats it needs.  The number one need is for saturated fats.  WHAT, Saturated Fats?  I can hear you now.  I feel your pain.  This goes against everything we've heard or learned over the last many years.  Here's a fantastic article I found on Mark's Daily Apple to ease your concerns.  http://www.marksdailyapple.com/saturated-fat-healthy/  Animal fat is good for us.  Meat is our friend.  I'm still trying to embrace bacon as my friend.  I like bacon, but have avoided it for so long, it's hard for me to think it's okay now.  According to Michaelis, saturated fats should be followed by monounsaturated fats found in red meat, whole milk products, nuts and high fat fruits like olives and avocados.

Next on the list, is balancing Omega-6 fatty acids with Omega-3 fatty acids.  The ratio should be less than 4:1, but optimal should be 1:1 or 2:1.  Check your oils at home.  Yellow, refined, seed-based oils have high concentrations of omega-6.  This is shocking, but the average ratio of Omega-6 to Omega-3 in the standard modern diet is 20:1 because of the dependence on corn products!  Corn is everywhere.  It's time to do some label reading.

Michaelis provides a great list of good fats to use for cooking.  She stresses, "Avoid cooking fats past their smoke point."  That's when the fat begins the process of oxidation leading to inflammation of the arteries.

Great Fats to Use For Cooking

Butter- from grass fed cows (lower than 350 degrees)

Coconut or Palm Oil (lower than 350 degrees)  LOVE the coconut oil!

Lard (Yes, I just typed LARD, I know many of you may be cringing.  It just screams FAT PIG! How can we eat that?).  This lard is from foraged, meaning they ate grasses roots, etc- not corn, pigs (lower than 370 degrees)

Schmaltz (the rendered fat)  from pastured chickens, ducks, or geese (lower than 375 degrees)

Macadamia Oil (lower than 410 degrees)

Tallow from grass-fed cows (lower than 420 degrees)

Ghee (clarified butter) from grass-fed cows (lower than 425 degrees)

Avocado Oil (expeller pressed, UV-protected, lower than 520 degrees)

Fats that are great as condiments are:

Olive Oil

Sesame Oil

Avocado Oil

Macadamia Oil

Coconut Oil

Butter (from grass-fed cows)

Sour Cream (full-fat, with live cultures preferably)

Yogurt (full-fat, with live cultures)

Note: most of the good oils are expeller pressed.  Some are UV-protected.

So, there's a quick fat lesson.  Hopefully all this learning will help me in teaching this fall.  My prayer is that I know what I know in my knower when asked. 

Eat your fats: grass-fed meats, good fish & chicken, avocados, nuts, good oils.  Your brain and body will thank you!

CrossFit Games 2011 Day 1

I feel so blessed to be able to go to the CrossFit Games this weekend.  These athletes are completely amazing.  The photos speak for themselves.

The Stadium

Handstand Walk

Lindsay Valenzuela

Lindsay Valenzuela- She makes it look so easy.

Katie Hogan

Rope Climb/Clean Team Competition

 

 

He made the lift prior to this one.  This weight was a no go.

Hi Girls!

In between events.

Great Day!