The CrossFit Open – So it begins

Tomorrow morning, I do the first CrossFit Open WOD!

So it begins.

Aaaand here is the WOD, known as 13.1 (CrossFit Open 2013, WOD 1), that I will be doing (attempting…) in the morning:

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

(Copied and pasted from the CrossFit games website, here)

Today, I went to my CrossFit box (box is CF lingo for gym) and did a 13.1 prep. Basically it was a lot of snatches, and a lot of burpees, but in a different sequence than listed above.

Tomorrow should be interesting. I believe the highest weight I have ever done in a power snatch is 65 lbs. I will definitely try 75 lbs, not sure if I’ll be able to get it though. As far as burpees go, I feel the same way pretty much every CrossFitter feels about burpees: I hate them. In today’s 13.1 prep, part of it was to do 2 burpees every 10 seconds for 1 minute. I didn’t think it sounded too bad. HAH. It was only 12 burpees in one minute total, but at the end of the minute I was huffing and puffing!

Well, that might be true. But still. Screw you, burpees!

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So, we’ll see how 40 burpees AT THE VERY BEGINNING of the WOD goes. 😛

Now for a 21-Day Sugar Detox update. It’s been about five days. I am *mostly* following the eating rules. I ran into a bit of a snag yesterday because…uh…it’s that time of the month (sorry if that was TMI). Last night, I was craving something sweet. So after dinner I had some strawberry-flavored Arctic Zero, which is an ice cream-like dessert. IN MY DEFENSE, the Arctic Zero has only 5 grams of sugar! (I tried to eat what the nutritional facts defined as one serving, which is 1/2 cup)

Obviously, I think it’s a good thing that I am trying to cut out sugar, work out more and take control of my health. But so far, there have been some negative side-effects, mostly in my thoughts and self-talk.

Maybe I have become a bit too obsessive with sticking to the plan these past few days. Today, I went to the doctor for a check up, and of course the nurse weighed me at the beginning of my appointment. “I won’t look at the scale,” I told myself. Well, I looked at the scale. And my first thought was “Uggghhhh…”

This opened the floodgate to more negative reactions. What am I doing wrong? HOW will I ever lose weight? etc. Later on, I complained to Daniel. “Ugh, I’ve tried to cut sugar and work out more, yet somehow I’ve gained weight.” Bless him for listening to me when I’m like this. He put a hand on my back, looked me in the eyes and said, “Ann, do you think I care if you put on some weight?” I told him I knew the answer was no. He said to think of that every time I had negative thoughts about my weight.

Puts things in perspective. And, I shouldn’t be focusing on just my weight. This isn’t about my weight. It’s about my health.

OK, sad/annoying part where I complain about my weight over.

A GOOD thing about the 21DSD is that I have been cooking more. Cooking for yourself is not only healthier, but saves money too. Since Monday I have not eaten  a meal from a restaurant at all! This has got to be some sort of record for me 😀

Last night I made pepperoni pizza-stuffed peppers. Holy crap, they were AMAZING! Since I went paleo, one of the non-paleo foods I have missed is pizza. These peppers aren’t a *complete* substitution, because they lack the pizza crust, which is usually pretty delicious. But these peppers come pretty damn close to the real thing.

OM NOM NOM!

I got the recipe from Peace, Love and Low Carb. I browed around this blog, and it is freaking awesome. There are plenty of paleo-friendly recipes there. Definitely check it out.

Hopefully I’ll have a recap of the first CrossFit Open WOD and the first week of 21DSD on Sunday 🙂

Food for “Mondays”

This post is part of my “Eating REAL Food” series, in which I chronicle my attempts at and experiences with the paleo diet, gluten-free eating and real, whole foods. View other posts in the series here.

Disclaimer: I am NOT a doctor, so please do not substitute this blog post for professional medical advice! Thanks.

Ever had a “case of the Mondays”? Ever experienced a week where every freakin’ say was like a Monday?

Well, the first few weeks of this school year were relatively stress-free. But I guess that was the calm before the storm, because this week, Lord…this week!

It’s been one of those weeks where I have several cups of coffee throughout the day, and maybe even an energy drink. It’s been one of those weeks where, if I’m lucky enough to get a 15-minute window of free time, I use it for a power nap. It’s been one of those weeks where I forgo CrossFit and blogging so I can do schoolwork.

When I can’t make it to CrossFit, I try to place extra-high importance on eating healthy. Because when you’re tired, pressed for time and still have work to do, suddenly the Del Taco drive-thru looks very alluring.

Resist the temptation, my friends.

I have a few go-to paleo meals that require minimal preparation. They’re healthy and yummy, and don’t have the potential to wreak havoc to your health like fast food does.

If cooking a large quantity of something beforehand isn’t an option, here are some fast-prep meals:

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If I’m truly in a pinch in the morning and don’t have time to make anything for breakfast, I grab a Larabar. I love Larabars because they have a super-short ingredient list of REAL foods, are grain and gluten-free, and come in delicious flavors like cherry pie and pecan cookie.
Try to be conservative with Larabars, though. They pack in a good amount of sugar and carbs.

Baked sweet potatoes are easy and delicious. I take a small to medium-ish sweet potato, poke several holes in it with a knife, and microwave it for about seven minutes, or until it gets squishy. A couple days ago I made some bacon to put on it, and added cheese.

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If you’ve got 15 minutes or so, you could whip up some bacon, eggs, and sausage (or some combination thereof). I find it expedient to make a scramble: I chop up the bacon and let it cook a bit, then crack two eggs on top of them and scramble everything together. If I’m extra hungry I may add sausage, too.

I have become very skilled at making green smoothies quickly. Drinking your lunch through a straw on-the-go definitely fits in well with a busy lifestyle. Above is a green smoothie I made my mom when I went home last weekend. Yes, I’ve gotten my mom hooked on green smoothies 🙂

Leftovers are your best friend! Find a day when you have extra time to cook some dishes that will provide ample leftovers to last you through the week. These are some foods that I find hold up pretty well in the fridge:

Meatloaf is very good left over. I used this recipe from Mark’s Daily Apple.

Soups and stews also make good leftover meals. The sweet potato bacon soup we made a few weeks ago lasted Daniel and I a whole week. Last week and this week, we have been enjoying some beef stew.
The above picture might not look too appetizing, but I promise the stew in that picture was good and filling! Daniel made an improvised beef stew with shredded beef from U.S. wellness, bacon (also from U.S. wellness), broccoli, onions, tomatoes and various spices.

Ground beef, kale, and carrots and green beans. This was Daniel’s plate, I don’t cover my kale with cheese 😛

Finally, Daniel and I make seasoned ground beef with side veggies a lot. It’s nothing fancy or intricate, but it keeps me full.

I hope no one else has been experiencing a week of “Mondays,” like me. My week may be stressful, but at least I’m eating well!! Feel free to leave your go-to quick meals in the comments 🙂

Green Smoothies

This post is part of my “Eating REAL Food” series, in which I chronicle my attempts at and experiences with the paleo diet, gluten-free eating and real, whole foods. View other posts in the series here.

Disclaimer: I am NOT a doctor, so please do not substitute this blog post for professional medical advice! Thanks.

Eat your veggies!

(photo via)

For a few weeks at the end of December and beginning of January, I began wanting to experiment with green smoothies. Many bloggers I follow sometimes post about the green smoothies they are currently enjoying, like PaleOMG and A Beautiful Mess.

I am always looking to try new recipes and new ways to improve my health, and these green smoothies intrigued me as something to take on.

Since I began eating paleo I have sometimes been concerned that I’m not eating enough vegetables. Meat, healthy fats and fruit are pretty easy for me to incorporate into my diet. I’ve discovered that adding a green smoothie to my daily meal routine is a great (and delicious) way to fit in vegetable servings.

I found a paleo green smoothie recipe on Inspired Eats that I decided to try. After about a week and a half of experimenting with and tweaking the ingredients, I believe I have come to a good ratio for me.

So, here is what goes into a usual green smoothie of mine and the reason for each ingredient:

• A couple handfuls of spinach leaves – Apparently, it is “difficult to overestimate the nutritional powerhouse that is spinach,” (source). Here are some health benefits of spinach, and this list is by no means exhaustive: great amounts of Vitamins K, A and C; great source of folate, magnesium and iron; contains 13 flavonoid compounds that may reduce the risk of cancer. (source for all those facts)
• Kale leaves, 2 big ones or 3 medium to small – I love kale. After I eat it, I feel healthier. The feeling might be the result of a placebo effect, but the effects on the body are real. Check out this infographic.
• 1/2 an avocado – The avocado helps a lot with the smoothie’s texture. Before I added the avocado, it was a bit crunchy. The avocado made the smoothie significantly creamier. Yum. Plus, it adds healthy fat, potassium, vitamins C and B6, thiamin, riboflavin, niacin and magnesium. (source)
• Handful of frozen strawberries – These are mostly to make the smoothie sweeter. I use frozen strawberries as opposed to fresh because it helps make the smoothie cold without adding extra ice. Plus, frozen strawberries keep longer. Berries are the lowest carb fruits and contain antioxidants and vitamins. (source)
• 4 mint leaves – Also mostly for taste. Apparently fresh mint leaves can be good for digestion, among other benefits. (source)
• Small piece of ginger root – For taste. When I say small…I really mean small. A tiny piece of ginger root packs a big punch! Ginger is used in some alternative medicine remedies (which isn’t really my thing, to be honest, but to each their own).
• The juice of 1/2 a lime – For taste and to help make a liquid consistency. Good source of Vitamin C! (source).
• 12 oz of coconut water – Coconut water has gained a lot of hype recently, hasn’t it? When something becomes super popular, I usually become skeptical. But from the research I’ve done on coconut water, it seems legit. It boasts electrolytes and potassium, among other things (source). Plus I like the taste. Those are all reasons for me to opt for coconut water over regular-ol’ water in this recipe.
• 1 tbsp of flax oil – For a good source of Omega-3 fatty acids, which are essential for brain function. (source)
• Water as needed to help consistency

Of course, the “green” parts of the smoothie are chock-full of chlorophyll, which has its benefits:

Once you round up all the ingredients, throw them in a blender…

blend, baby, blend!

…and pretty soon you’ll have your finished product. Enjoy!

As I mentioned before, I got this recipe from Inspired Eats, just changed it a little. So Jen deserves the credit for this yummy, nutritious smoothie 🙂

I want to keep experimenting with smoothies. Some ingredients I want to add in the future are green apples and/or beets.

Have you ever tried a green smoothie? What do you think of them? What recipe works for you?

Eating REAL food 1 – Paleo basics

When planning this post, I realized there was A LOT of info I could potentially include, and different ways I could take the post. So this will be one post of many about food, my relationship with it and what I have come to realize about it.

When I was a young kid until I was about 16, I really didn’t care whether what I ate was good for me or not. If it tasted good, if it filled me up, it passed the test. Portions meant nothing. I ate what I wanted, as much as I wanted, and when I wanted to. I really could have cared less about carbohydrates, sugar, artificial ingredients or anything of that nature.

Also, I didn’t like fruits or vegetables. So most of what I ate was grains, a bunch of processed crap and the occasional piece of meat. Oh, and fast food. Lots and lots of fast food.

I became a vegetarian at the age of 14, which helped me to finally appreciate fruits and vegetables. But my diet was basically 90% carbs.

My health history and fitness “story” could be reserved for another post.

In June, Daniel introduced me to “Paleo” (also known as “primal”) eating. Since my introduction, I have been hooked. No other diet plan has worked for me the way paleo has.

The gist of paleo can be broken down to this phrase: eat REAL food! “REAL food” as in as close to its natural state as possible. If a cave man could have eaten it, go for it!

More specifically, these are the “rules” of paleo:

• No grains (this includes corn)
• No dairy (butter is OK)
• No processed foods
• No sugar
• No alcohol
• No legumes (e.g., peanuts, beans, soy (Soy is ESPECIALLY bad, btw))

Try to keep carbohydrates <50g/day.

YES to…

• Healthy fats! (coconut oil, butter, etc.)
• Meat!
• Eggs!
• Fruits and veggies!

The paleo diet contradicts a lot of “conventional wisdom,” like: whole grains are bad, egg yolks are good, red meat is good, etc. This comparison of the typical USDA food pyramid and the paleo food pyramid illustrates that:

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I would recommend reading The Primal Blueprint by Mark Sisson (GREAT book!) for a more in-depth look at how paleo eating surpasses conventional wisdom.

Benefits I have personally noticed from eating paleo:

• I become fuller quicker and stay full longer.
• Even if I eat a big meal, I don’t feel bloated. It takes A LOT for me to feel bloated without grains.
• I have been able to gain muscle!! Before, this was pretty difficult for me. I can tell I have become stronger and I attribute this to paleo and CrossFit.
• My menstrual cycle is pretty much like clockwork (sorry if that was TMI/grossed you out…but ladies, you know how convenient a predictable cycle is).

All of that being said, I cheat occasionally. The hardest thing for me to cut out is dairy products, more specifically, cheese. It’s hard to not cheat with cheese, especially since cheese has little to no carbs. And it’s delicious. Also, Daniel and I are FroYo fans and there are FOUR FroYo shops in Denton alone.

To err is human. Moments of moderate indulgence are fine and are actually encouraged to avoid binging later.

Eating paleo has also encouraged me to cook more, which is great in many ways. Cooking for yourself tends to be healthier and more economical. I find a lot of recipes on the Facebook page, Just Eat Real Food, which I would highly recommend.

Here are some of my favorite paleo recipes Daniel and I have cooked:

Sweet potato bacon soup with chives. We made this a couple nights ago and have plenty of leftovers. This soup has held up well in the fridge. Last night I added some ground beef and pork to my serving – yummy!

Paleo pancakes with berries. I used to be a big fan of regular-ol’ pancakes. These are just as good, with the added bonus of being grain and gluten-free 😉

Bacon-wrapped chicken thighs (recipe from the book Practical Paleo) and asparagus made with coconut oil.

Pumpkin pie with walnut crust. We took these to Thanksgiving. They were no-sugar-added, so my only complaint was that they could have been sweeter. They were still good, though. Next time I’m going to try adding some stevia or a different kind of sweetener.

Thus concludes my first installment of “Eating REAL food.” Next, I may blog about why going gluten-free is awesome, or some other paleo-related subject.