Day 28- Completing the Clean Living Challenge

Today is the final day of Crossfit Southwest's Clean Living Challenge!! I am proud to say I made it through without cheating the program or myself. I ate clean, worked hard, and focused efforts on rehabbing injuries and recovery.

So what are the benefits I have noticed? 

• I have loads of energy in the afternoon
• I wake up feeling refreshed and ready to go
• Finally sleeping better (Thanks Danielle!)
• Lost about 5lbs and 3.5" from my hips/abdomen
• My um...digestion is more regular than normal
• I have increased my mobility and range of motion in my shoulders and hips
• I reconnected with some great friends and made new bonds with fellow challengers
• My culinary prowess has increased...hello kohlrabi and bacon!

What were some of my challenges?

• The first week I had nightmares about baked goods. I can't even eat pie without it messing me up but for some reason I was craving cake, cookies, and pie
• Finding healthy snacks...too often I turned to nuts or fruits which either put me over my carb goal or left me hungry later on
• Explaining my diet to everyone at work and getting crap for it
• Planning all my meals ahead can be exhausting
• Being sober for the Super Bowl. Lame.
• Missing my Dutch Bro's skinny latte

What happens now?

• I'm going to enjoy some little cheats (skinny Margarita from Ajo Al's, some Valentine's chocolate)
• I'll slowly bring back some "forbidden foods" like yogurt and protein shakes
• I plan to keep my carb intake around 100g for now...allowing for some movement depending on my activity level
• Continue taking time to recover...AM sun salutation, yoga few times a week, going to bed early
• Keep pressing forward

Thank you everyone for supporting me through this. It has been a great learning experience.

Day 14- 2 weeks down 2 more to go!

Just a quick update...today marks the halfway point in the Crossfit Southwest Clean Living Challenge!!

Here are a few positives I've noted:

• more energy in the AM
• down some lbs
• runs feel easier
• yoga has become part of my morning routine (the sun salutation is like my 1st cup of java now!)
• the support has been amazing and motivating
• my skin feels softer/smoother
• my cravings have greatly diminished (but still there...grr)
• my recipe repertoire has vastly increased

A few kinks to straighten out:

• still not sleeping all that well (not sure if it's over training, work, or eating later)
• finding snacks that are not carb-rich, made with soy, or processed
• energy wanes in the PM
• getting  more protein and healthier fats

Oh, and did I mention I'm still 100% paleo?! This is the first "challenge" I've successfully been entirely strict. I credit that to all the amazing support from family and friends. Thanks everyone!

Day 10- Chuck Norris once took a nap. The result was the Great Depression

Today was the first "day off" I have had in over a week. As part of the Clean Living Challenge, I made it a goal to give my body at least one day a week to recovery so I don't hit a plateau. Between the serious nap, delicious paleo meals, and the supplements Dani sent me...I think I'm going to tackle the rest of the week like a NFL linebacker at a pop warner practice.

By the way...how freaking funny but ingenious is this pillow hat?! Bulk order anyone? :)

Day 7- one week in

Day 7-

Just a quick update on my progress. I am feeling some definite benefits after staying strict paleo for the last week. I'm finally sleeping better and waking up feeling refreshed. The first few days I was extremely moody, cranky, tired, & hungry. I think yesterday was the first day I felt normal. Today has been even better.

I am not craving sugar like before. I do really miss dairy though. I watched the guys kill a gallon of perfectly chilled milk during dinner, and it looked so good. On the plus side, my crew went paleo (minus the milk and biscuits) tonight.

The support has been amazing. From the great advice from everyone & the workshop yesterday on finding & fixing our imbalances. I'll delve deeper in that another time, but the experience was great & I want to thank Crossfit Southwest for setting this all up.

I also want to thank my mom & dad for sending up a care package for me...elk meat, grass fed local grown beef, a meat grinder, and of course a well-worn & loved "yoga for runners" book-- complete with the tabs and underlined sections from when my mom used it. Thanks guys. Love you!
Ok, back to foosball !

Day 5- Vitamin D deficiency in AZ?

Day 5

As part of the CFSW clean living challenge, I have been keeping a food log. I started it primarily to keep track of my protein, fat, & carb intake. One of the extra benefits of the app I'm using is it keeps track of vitamins and water intake too.
Much to my surprise, I have found out that I am not getting the "suggested" amount of Vitamin D. I have cut out many of the sources- dairy, "fortified" & processed foods, and egg yolks. Even my avid use of sunscreen lowers my numbers. I started taking fish oil pills to help increase my levels since fatty fish are a great source. I also did a little browsing to learn more about vitamin D.
Some of the best sources are:
1)shiitake mushrooms
2)herring
3)sardines
4)mackerel
5)sockeye salmon
6)egg yolks
7)sunshine

I also found this interesting post about female athletes and vitamin D deficiencies even in sunny climates. Women with malabsorption issues like Crohn's & Celiac's (that's me!) are at even more risk!

So what are signs & symptoms to look for?
1)fatigue
2)Depression
3)chronic back pain (especially lower back)
4)obesity
5)osteoporosis

What can adequate intake do for an athlete?
1)increase VO2 max
2)strengthen bones (important for runners!)
3)Improved immunity
4)Reduced inflammation

For more information check out this article: http://running.competitor.com/2010/10/nutrition/vitamin-d-and-endurance-exercise_6776

Day3- Recovery

"The cyclone drives its powers from a calm center. 

So does a person."  

-Norman Vincent Peale 

Today's "assignment" was aimed at recovery, which is fitting since I learned that my hips and glutes are all kinds of tight and generally out of whack.  I'd like to think that my muscles are just so strong that it makes them inflexible, but in reality, I don't put in even half the time to properly stretch, roll, and recover from workouts, stress, or whatever else makes me tense.

Some of my techniques to aid in my recovery are:

1. Take los perros for an easy relaxing walk everyday
2. Take 10 minutes to stretch each night (especially my hammies & butt)
3. Do the Mobility WOD of the day (this guy is great!)
4. Turn off the electronics at least an hour before bedtime (I rarely get a good/full night's sleep)

If anyone has some suggestions, I am all ears. This isn't just about muscle recovery--it's about recovering my peace of mind and finding calm when life can seem so stressful.  As anyone who knows me can testify, I tend to put a lot on my plate (figuratively and literally...damnit delicious carbs), and learning some techniques to find quite will be essential.

Day 2- Busy but I'm learning to plan ahead

Day 2: Clean Living Challenge
Today has been extremely busy and productive. I started my class on cardio fitness & training. It seems fitting to start class during this challenge.  Hopefully this class/degree will help me continue to educate myself and live a healthier life.
I also got back into the pool after a lot of months off.  It felt great to glide through the water and it helped loosen up my back which has been bothering me as of late. Rehabbing is definitely going to be a priority during this challenge.
I also prepared a favorite dish of mine with a few tweaks to provide yummy snacks throughout the week.

Clean Living Swedish Meatballs (or as the Swedish Chef would say, "bjork, bjork, bjork, bjork!)

• 1lb ground elk
• 1lb ground beef
• 4 egg yolks
• 1 medium yellow or white onion (grated, not diced)
• 1 tsp butter or ghee
• 1 tbsp pepper
• 1 tsp salt
• 1 tsp cardamon
• 1 tbsp nutmeg
• 1 tbsp allspice

Heat butter in medium sauce pan. Add grated onion  (use either food processor or cheese grater) and pinch of salt to butter. Cook approx 10 minutes on medium heat, stirring frequently. You don't want to caramelize the onion, just cook it through.

Add onion to meat, spices, almond flour, and egg yolks. Mix thoroughly (by hand is most fun and therapeutic.)  Measure approx 1/4 cup of meat mixture or less and place on lined baking sheet. (This is messy so tinfoil is your friend.) Bake at 400 for 20-30.

Yields approx 26 meatballs.
Per meatball: 89 calories, 5g fat, 1g carbs, 9g protein

I used 1lb of ground elk (thanks Dad for actually killing one this year) and 1lb free range ground beef (again, thanks Dad for the hookup.)  You can use whatever type of ground meat you have around. I get a lot of my meat from a rancher down in McNeal area (think Douglas). He delivers up here if you don't happen to have a family connection. The ranch is called Sky Island Brand / 47 Ranch.  You can contact them at: crossu@vtc.net or 520 642-9368.

They also have a facebook page: Sky Island Brand Facebook

Start of Clean Living Challenge 2012 at CFSW!

Today starts the four week "Clean Living Challenge" presented by Ken at Crossfit Southwest. We had an informative meeting tonight, and I was inspired and awed by the amount of people that showed up to participate. Granted this is day 1 of 28 but the enthusiasm was high!


 
Here are the basics:
1) Eat real food (lean meat, veggies, fruit, & nuts/seeds)
2) Avoid crap food that makes us unhealthy (grains, dairy, sugar, processed food, alcohol, & legumes)
3) Recover (heal wounds...make imbalances balanced, etc...)
4) Set goals and create action plans on how to achieve them both for the challenge and the long haul
5) Exercise & be fit
 
I actually started the process this morning by purging the house of "unfit" food. Luckily for me, the house is not filled with cookies and cakes but it was hard to get rid of the oatmeal, honey, and the booze!

Bailey's & Goose, I'll miss you most of all!

After I was done with purge, I rewarded myself with some delicious egg muffins. The recipe is super simple, and they store fairly well if you make a bunch in advance.

Ingredients:

• 5 slices nitrate free/organic bacon (diced and cooked ahead of time)
• 10 eggs (beaten)
• 1 cup already cooked spinach (you can use frozen)
• 3 green onion stalks (diced) 

Method:
Mix all ingredients together.  Either line muffin tins with paper or grease heavily (I'm so investing in silicon baking cups soon!) and evenly distribute mixture.  Bake at 350 for approx 20-25 minutes, depending on oven. Enjoy!

Nutrition: (Per muffin)

• 72 cals
• 4g fat
• 1.25g carbs
• 6.25g protein

After the meeting, I had a meal fit for a primal queen-- free range top sirloin and organic greens. Yum! Guess I should start tackling the "initial assessment" and figure out what exactly I want out of this challenge...

Finishing what I started...

As the hours tick down until the new year, it's about time that I finish my 30 Before 30 bucket list. 

The Final 10:

21. Take dance lessons

22. Pick up a random person's tab (it's happened to me and made me smile the rest of the day)

23. Do enough legit strict pull-ups so I can start kipping again at Crossfit Southwest

24. Make my own stepping stones

25. Visit Kartchner Caverns 

26. Go to Ireland

27. Scuba dive (what's the point of having a cert if I never use it!)

28. Perfect my Mandeltårta (naturally gluten-free Swedish almond cake)

29. Throw a theme party

30. Treat my parents to dinner

It's time to get ready for the big night. Hope everyone has a great New Year's!

Day 28- Filthy 50

After a somewhat busy day and night at work, I chose to forgo a much needed nap and get my ass handed to me at Crossfit Southwest.

The morning session started off easy enough, some rowing on the erg, KB strict shoulder presses, and quadrupedal movements. QM's are great ways to increase flexibility, speed, and coordination. Think bear walks, crab walks, spider-mans, cat walks (like bear walks but hands and feet must stay in one line), and frog jumps. All very primitive but effective movements to get the heart pumping.

After the warm-up, the WOD (workout of the day) was written on the whiteboard-- FILTHY 50! For those of you unfamiliar with Crossfit, the Filthy 50 is a benchmark workout and pushes your body physically and mentally. It crosses the threshold of aerobic and anaerobic. The Crossfit Southwest website sums it up well:

The “Filthy 50″ is a brutal test of your physical abilities as well as your mental strength. If you have a weak mind, or a chink in your armor, this workout will likely exploit it. We jump, pull, push, squat, and lunge (among other things) our way to 500 reps as fast as we can.

The workout as RX'd: 

Everything was as RX'd except the wall ball...I only used a 12lb ball but went the full height--10ft. My time was 28:33! 

I blew through the swings, lunges, and presses, but the KTE's kicked my butt! One more thing to work on, I guess. Anyways...I invite you all to give this WOD a try if you haven't done it already. If you have, give it another go and see if you can't PR. 

I was dreading it at first but felt like I had accomplished something great afterwards There is no better feeling than pushing yourself beyond your comfort zone and triumphing.  Plus a nap is so much more enjoyable after you earn it.