The Clothes Make The Girl

This RSS Feed Is Kaput!

2011-05-08T19:33:00.000-05:00

Seriously.

Please sign up for my new RSS feed – you can do that right here.

I know you don't want to miss any of my delectable recipes or stories about how a demon pinched my butt at the bottom of the back squat.

Subscribe To My New RSS Feed

2011-05-06T10:14:00.000-05:00

Please sign up for my new RSS feed. It's even easier than snarfing a spoonful of Sunbutter – and just as tasty!

Just click here to subscribe to the new
RSS for The Clothes Make The Girl.

My New Site Is Launched!

2011-04-26T21:21:00.000-05:00

The new site is ready – come on over!

Something New

2011-04-22T15:44:00.000-05:00

Dave and I have been working feverishly on a new design for this site. (Actually, Dave's been working feverishly, and I've been keeping him fed with dino-chow, but whavever. My turn at the computer is coming.)

Besides looking super cute, the new design is going to make it way easier for you to get to the recipes. Plus, I'll have a mailing list so I can send you updates and special super-secret insider info, and I'm building out my list of favorite blogs and other resources so we can all keep working on becoming our own best versions. Fun, right?

Bear with me while we make the transition to the new site... it might be a little wonky at first, but eventually, it's going to rule.

Have a great weekend!

Hell Yeah, Handstands... AGAIN?!?!

2011-04-22T13:33:00.000-05:00

On Monday, I was all kinds of excited about the handstand holds in the WOD. This morning, I was all kinds of groaning about doing a very similar workout – "Wha?! Running and handstand holds again! Did Coach Wes forget we JUST did this on Monday?"

But between us friends, it's still an ego-inflating thrill to know I can kick up against the wall, so I kinda loved it while I totally hated it. This WOD was Hard. The transition from pushup to handstand to plank was vicious, and after the first round, I could manage only 30 seconds at a time upside down. My noodle arms threatened to drop me on my head.

Rather than doing this workout for time, our instructions were to keep a steady pace and just get through it, as if there's a way to make pushups, handstand holds, and planks easier if they're performed slower.

Um, yeah. My pushups, holds, and plank have one speed. It's called pain.

WOD
4 rounds:
400m run @ 80%
10 Russian step-ups/leg
10 pushups
1:00 handstand hold
:30 plank

Skills
5 sets:
4-6 split squats @ 3010, 15# dumbbells

Friday Flashback: Growing Old Is Not For Sissies

2011-04-22T13:23:00.002-05:00

I've been blogging here since 2008, and – if I do say so myself – there's some good stuff in my archive that you might have missed. On Fridays, I'm going to take you on a Friday Flashback and point you to some good stuff from the checkered past of The Clothes Make The Girl.

Friday Flashback: Growing Old Is Not For Sissies

Oh, friends! My birthday is next week so I'm a little preoccupied by the ideas of how I can fight the unsavory bits of my climbing digits while I also gracefully accept the inevitability (and gift) of aging. I'm also working on how to celebrate another year of me-ness with gusto but not gluten.

This entry, originally posted on August 21, 2008, is a love letter to healthy living and the beautiful people featured in the books Growing Old Is Not For Sissies: Portraits of Senior Athletes.

Here's a snippet from my post:

The books feature photos of senior athletes along with descriptions of their lives. I fell in love with them (the books and the people within) in my twenties, then lost my fitness focus, got chubby, moved from houseboat to apartment... and the books got left behind somewhere.

On our anniversary on July 7, Dave presented me with a copy of the first book, and it seemed particularly apt, given the state of our cat Sesame (17-years-old, stick-skinny, fragile as tissue paper, and ornery as ever) and our upwardly trending ages.

Flashback to the whole post here:
Growing Old Is Not For Sissies

Must Be The Kicks!

2011-04-21T12:02:00.001-05:00

I had a totally super-awesome so hard-so fun workout this morning. Must be the new kicks my mom sent me.

Dig my new Inov-8 F-Lite 230s. This is what they look like in person – pink & yellow!

And this is how they look in my kitchen, with overhead lighting and my pale, pale legs. Do you like how my legs and the floor tiles are practically the same color?! Looks like someone needs to slap on some low-dose sunscreen and enjoy a little Vitamin D time, no?

Anyway, those pale legs did some hard work this morning. Check it!

WOD
4 rounds:
1:00 row @ 90% effort
1:00 single-leg jump rope
:30 lunges
:90 active rest
1:00 burpees @ 90% effort
1:00 double-unders or singles
:30 American kb swings, 16 kg

We recorded our meters rowed and # of burpees:
Round 1: 269m, 18 burpees
Round 2: 264m, 19 burpees
Round 3: 248m, 18 burpees
Round 4: 263m, 18 burpees

Our final score was the average:
261m row, 18 burpees

I managed a few bouts of 10 or so unbroken double-unders during the first two rounds, but my double-under skill rapidly faded as I grew more fatigued. But how 'bout those burpee numbers! Pretty nice, right?

It was sweatastical!

And the new shoes performed beautifully. Thanks, Mom!

Strength Training Tuesday - 04/20/11 (On Wednesday!)

2011-04-20T16:03:00.002-05:00

In my quest for lean superhero-ness, I tackle the Strength Training Workout posted by Coach Wes every Tuesday at CrossFit Austin.

Wednesday, April 20, 2011 – Strength WOD

5X 1 press + 2 push press (heavier than last week) - 70# 75# 80# 85# (fail; 3 push press) 80#

4X2 back squat @ 85-90% max - 135#

5X2 deadlift @ 75-80% max - 155#
plus... 1-2 negative chinups, hold @ top for 2, lower for 5, between each set of squats and deadlifts

Five cool things about this workout:
1. I'm having trouble getting past 80# on my press – my third week in a row to fail at 85# – which means when I finally get the 85#, it's going to even sweeter

2. There was only one other person at the gym during my workout, and unlike the coatrack guy from a few weeks ago, he was a heavy lifter. Beyond a few grunts directed at the bar (not me!), he didn't say anything, but we totally understood each other.

3. I felt like about a million bucks hoisting the 45# plates on to the barbell. Is there anything more satisfying than that clink?!

4. The chinups made me sweaty and huffy-puffy.

5. I ate a pile of ground beef and kale, sauteed in coconut oil with a scrambled egg for breakfast.

I Think It's Poison

2011-04-19T17:17:00.001-05:00

I'm a little late getting to this, so you may have seen it already: a compelling article in the NYTimes called "Is Sugar Toxic?"

I won't try to summarize it here – much better if you go read it yourself. But here's a tasty quote:

It’s one thing to suggest, as most nutritionists will, that a healthful diet includes more fruits and vegetables... It’s entirely different to claim that one particularly cherished aspect of our diet might not just be an unhealthful indulgence but actually be toxic, that when you bake your children a birthday cake or give them lemonade on a hot summer day, you may be doing them more harm than good, despite all the love that goes with it.

Crazy factoid I learned: Did you know that a few decades ago, high-fructose corn syrup was portrayed as healthier than white sugar?!

Scary factoid I learned: By the 2000s, Americans were consuming about 90 lbs. of sugar per person per year. That's also when one in three Americans was obese, and 14 million were diabetic.

Terrifying factoid I learned: Cancer researchers believe the problem with insulin resistance is that it leads to the secretion of more insulin, and insulin (as well as a related hormone known as insulin-like growth factor) promotes tumor growth, i.e., sugar can = cancer.

One more sobering quote, and I'll leave you to read for yourself:

"I have eliminated refined sugar from my diet and eat as little as I possibly can," Thompson [president of Memorial Sloan-Kettering Cancer Center] told me, “because I believe ultimately it’s something I can do to decrease my risk of cancer.” Cantley [director of the Cancer Center at Harvard Medical School] put it this way: "Sugar scares me."

Go read it!

Pretty Like You

2011-04-19T13:40:00.001-05:00

The woman in the video above it Katie Makkai. She's a poetry slammer, and in this piece, goes to town on the word "pretty." She works herself up into a pretty good – and justified – froth:

This is about the self-mutilating circus we have painted ourselves clowns in. About women who will prowl 30 stores in six malls to find the right cocktail dress, but haven't a clue where to find fulfillment or how to wear joy, wandering through life shackled to a shopping bag, beneath those to pretty syllables.

There have been times in my life – Hell, there are still days now and then – when I've been guilty of blaming internal dissatisfaction on my outside appearance, so that statement really hit home. One of the reasons I'm so enamored with CrossFit, Whole9Life, and that cold, unforgiving barbell is that I think, collectively, they've taught me "how to wear joy." From the inside out.

Although Katie's monologue is harsh and angry, the wrap up is hopeful and proves that if "pretty" is put in the sentence in the right place, it's not a bad word:

The word pretty is unworthy of everything you will be... You will be pretty intelligent, pretty creative, pretty amazing. But you, will never be merely 'pretty.'

I have to admit, I have a ridiculous predilection for J.Lo. going right now... I just can't get enough of her (and her outfits) on American Idol. Ditto for Sofia Vergara from Modern Family.

They're both so pretty physically it's almost unreal.

But I watch them because there's more to them than symmetrical faces and flawless physiques.

As it turns out, Jennifer Lopez gives surprisingly astute advice on Idol, and she's far kinder than I expected. Sofia V. plays the voluptuous Gloria on Modern Family. And yes, she's all kinds of va-va-va-voom – but she also has the comic chops of Lucille Ball and a laugh that shakes the rafters.

THAT is really pretty.

But I'm not pretty like them.

And I'm also not pretty like you.

I'm pretty like me.

Pretty mouthy, pretty tenacious, pretty loving, and pretty tough.

If I tell you I think you're pretty, which I'm bound to do sometime because you. are. amazingly. pretty. What I mean is: you're pretty amazing. As a human. Inside and out.

[Thanks to Sociological Images for sharing this video today.]

Hell Yeah, Handstands!

2011-04-18T21:04:00.002-05:00

Today was the first time I ever did handstand holds in a WOD. And I did them in another new spot in the gym: on the lifting platform... with no convenient lines to hint at foot placement and plenty of crash-worthy stuff nearby. But I didn't crash. And I held the hollow position quite nicely, if I do say so myself.

Skills
5 sets:
2 hip snatch + 1 hang snatch (above the knee)
2:00 rest
My weights: 35 - 40 - 40 - 45 - 45

WOD
4 rounds:
400m run
:30 handstand hold
10 db snatch/arm, 20#
My time: 16:12

In Case You Were Wondering...

2011-04-17T19:35:00.004-05:00

I didn't intend to ignore most of the good lessons I've learned in the last two years; it just sort of happened. The universe has sent me a smack pack of reminders, and I'm sharing them with you so you don't have to receive a similar gift basket of your own.

It started last Saturday night with a wedding. The evening was balmy. My husband Dave was looking SO handsome. Romance was in the air... and I had a cocktail in my hand. After dino-chow-friendly BBQ, I had another vodka & soda... and then a giant piece of Italian cream cake. Which I ate like an animal.

I felt 100% guilt free and enjoyed myself immensely.

Sunday evening, cuddled on the couch watching Scream 2, gluten-free pizza seemed like the best idea ever. I mentally praised myself for not eating my entire half of the pie.

And on Tuesday, when we realized our income tax refund was going to four times as much as we'd hoped, we decided to celebrate: Cuban food at the restaurant where we held our wedding dinner. Fried plantains. Yucca. Hunks of crispy pork. Mango-infused rum cocktails. And trés leches cake.

Friday, one of my best buddies at work was celebrating his last day before jumping ship to a new job. We had a beautiful, decadent meal and cocktails at Second Bar + Kitchen. My entree was a sensible and tasty pile of sauteed greens topped with slices of grilled steak – but I had bites of a handful of non-dino-chow appetizers – and my own fork to sample the array of desserts that hit the table (including – oh, my! – a chocolate toffee sticky pudding with bacon ice cream). And then, since I'm telling you the ugly, naked truth, I drank two vodka & sodas at our Karaoke Apocalypse show.

To cap off the week of hedonism, I snarfed my way through some tortilla chips and salsa on Saturday morning, alongside my healthy, dino-chow approved bowl of caldo de res. And then after a somewhat reasonable BBQ lunch, I ate a bunch of bites of banana pudding with whipped cream.

That's quite a collection of treats, no?

Here's the thing... any one of those meals would have been so OK with me. But instead, looking back on the week, I realized it was almost like a slow-motion binge in between squeaky-clean dino-chow meals.

I can't help but think: What was I thinking?!

The truth is, I wasn't thinking. I was just chowing.

I thought I was celebrating, but I forgot that true celebration is accompanied by mindfulness. And that celebratory emotions – joy, love, triumph, woot it's friday! – can and should be separated from food and drink. It's totally appropriate to mark a special occasion with a treat... but it's best when it's done by being fully present and savoring each bite. All of the occasions listed above would have been just as sweet if I'd shown restraint in the food and booze departments.

I don't feel guilty, and I'm not beating myself up – which is a huge improvement over past behavior.

But I am realizing that all that "fun" really wasn't such a great idea for me. Around about Thursday morning, I started wondering if my period was coming early because I was so freakin' cranky.

I actually told a co-worker who was annoying me that I was going to stab him in the face.

By Friday night, I was feeling pudgy and unattractive – not the right frame of mind when I'm supposed to be the confident, fun-loving hostess of Karaoke Apocalypse.

Saturday, I was a hormonal wreck, still blaming pre-pre-PMS. Until I reflected on the week and the sugar-alcohol-grain roller coaster ride on which I'd taken myself.

Here's the thing: physically, I don't feel all that terrible. I didn't have a stomach ache or weird bathroom experiences. I didn't feel really depressed – just a little "off" – and I laughed a fair amount this week, along with the crankies.

But I didn't feel Good. And I certainly didn't feel Strong. Powerful. Confident. Energized.

Sometimes I wonder if being all picky-pants about what I eat is worth it. You know how it is... we say "no" to cocktails most of the time. Pass on dessert. Avert our eyes from the brie on the cheese board as we reach for the olives included as garnish.

Make no mistake, my faith in the power of dino-chow is strong, but even I wonder from time to time if all the fuss is necessary.

But that's because I've forgotten what the "old normal" felt like. Puffy. Sniffly. Cranky. Lethargic.

Pretty much the anti-superhero.

I enjoyed myself quite a bit this week. I also felt crappy quite a bit this week.

This morning, determined to get back to feeling Good, I went for a run-walk around the lake and had a nice little chat with myself about the difference between "fun" and "happy." Again. Then I came home and got busy in the kitchen. So far today, I've eaten homemade machacado and eggs, mango with coconut milk, and deconstructed hamburger salad.

That's ever so much better.

I've been reminded... again... that yes, it's worth it.

Friday Flashback: I'm Probably Going to Say No

2011-04-15T11:50:00.001-05:00

Friday Flashback: I'm Probably Going to Say No
Originally posted on April 18, 2009, this entry was an announcement to my near and dear – and myself – that was about to enter a "get serious" mode about nutrition, workouts, and rest. I needed to get back to my happy place.

I thrive most naturally and effortlessly when I have periods of "happy" (lots of rest, dino-chow, and training) and "fun" (late night concerts, non-paleo foods, and other assorted adventures). The happy times keep me healthy – the fun times ensure I cut loose and enjoy myself once in a while.

But there really can be too much of a good (fun) thing. Which is where I was when I wrote this post.

Here's a snippet:

Whenever I loosen the screws on my diet and training, the first few days feel fun and indulgent... and then my attitude and general well-being start a downhill slide.

I am currently at the bottom of the hill, and I'm ready to get my ass back up to the top.

Time for "fun" has passed. Time for "happy" is about to begin.

Flashback to the whole post here:
I'm Probably Going to Say No

It Didn't Look That Hard

2011-04-14T11:32:00.003-05:00

The rest periods built into our workouts this morning tricked me into thinking they "wouldn't be that bad."

HA! Even the warmup was tough!

We were all drenched in sweat and groaning before we'd even started the Skill work. And the skills felt like a WOD. Which, I guess, made the WOD feel like punishment.

But A+ to me for using the 24kg kettlebell for swings. I did four of the rounds unbroken!

And I'm supremely motivated to get a kipping pullup now because the "scaled" version this morning for us non-kippers was a MAX HOLD with our chin over the bar. Holy schmoley! Made me feel like my noggin was going to pop right off. I kept forgetting to breathe. Mostly 'cause I thought I was dying.

Just a typical Thursday morning in a CrossFit box.

Warmup
400m run
2 rounds:
10/side 1-legged hip extension
10/side torso stretch
Plank --> arm/leg extensions
1-foot hop: up & down, side to side, front and back
High knees

Skills
5 rounds:
10 Russian swings, 24kg
rest :30
10 Step-ups/leg
rest :30
Max tuck holds on parallettes
rest :30

WOD
5 rounds:
:40 Row @ 70% + :20 rest
:40 DB push press, 20# DBs + :20 rest
Max chinup hold + :20 rest

My chinup holds:
:10 - :10 - :12 - :12 - :11

Strength Training Tuesday - 04/12/11

2011-04-12T16:42:00.000-05:00

In my quest for lean superhero-ness, I tackle the Strength Training Workout posted by Coach Wes every Tuesday at CrossFit Austin.

Tuesday, April 12, 2011 – Strength WOD

5X 1 press + 2 push press (heavier than last week) - 70# 75# 80# 80# 85#(fail)
5X2 back squat @ 85% max - 3 sets @ 135#, 2 sets @ 130#
5X2 deadlift @ 75% max - 150#
plus... 2 chest-to-bar negative chin-ups @ 5/5 tempo* between squat and deadlift sets

Five cool "in-that-really-painful-way" things about this workout:
1. I worked to failure on the presses. It's really tough for me to go to failure 'cause I get scared, but I did it today. And man! I fought SO hard to get that 85# up... just couldn't get my head through. But so fun to try!

2. Coach Tristy said I wasn't getting quite low enough on the back squats, so I sent my ego away and dumped 5 pounds off the bar to focus on technique. My ego and the demon that lives at the bottom of the squat were totally making fun of me, so I kinda sat on them when I got down there.

3. After all the other barbell shenanigans, those deadlifts were Heavy. But my stripper deadlift style seems to be permanently gone. Rejoice!

4. I no longer have to (a) remind myself to hook grip or (b) whine about the pain of it. If I'm doing a clean or a deadlift or a snatch, my hook grip is automatic – and I have the funny callusses on both my ring fingers to prove it.

5. I got to wear my Live. Love. Lift. socks. The stripes make my legs look chubby, but I love the sentiment so much, I don't care. Plus, it's hard to see how chubby my legs look when I'm kicking so much ass.

*5/5 tempo= hold for 5 seconds at the top, lower to fully-extended arms for 5 seconds

The Presses Were A Trick

2011-04-11T20:07:00.004-05:00

I must have still been half asleep when I read the workout this morning, because I thought it looked kinda fun. Running! Overhead presses! Wheeee!

Except it was 10 rounds.
Of 85-90% effort on the running.
With just three little presses in between.

At the end, when I'd run 1.25 miles in 200m increments and the sweat was running off my face and my ponytail was plastered to my neck and I was beyond sweat angel into sweat puddle territory, I realized the truth: The presses were a trick. To make me run. Fast. Over and over and over.

It worked.

Skills
Hip snatch waveload
3-2-1-3-2-1-3-2-1
:90 Rest b/t rep sets
My weights: 30-35-40-35-40-45-40-45-50

I'm staying kinda light on snatches right now to work on my technique. It's getting more solid, so soon I'll start dropping the hammer.

WOD
10 rounds:
200m run @ 85-90% Pace
3 push press @55-65% of Jerk 1RM, 50#
My time: 11:55

Bonus fun
Handstand hold :30

Dirty little embarrassing secret alert: Every since I learned to do a handstand against the wall on that magical date known as December 6, 2010, I've done them in the exact same spot in the gym. It's in the back corner, where there's a seam on the floor so I know just where to put my feet. There's plenty of room on either side so I can't crash into anything. It's my safe zone.

But today, the giant tire was leaning against the wall IN MY HANDSTAND SPOT.

So I rotated 90-degrees to the right, to another blank wall. Where there's a sink on the left (crash-worthy) and no lines on the floor to gauge distance from the wall.

I'm not gonna lie and pretend I'm cool: it made me quite nervous.

But I took a breath, locked my arms out overhead, and kicked... and bounced my booty right off the wall.

It took two more attempts, but I finally got upside down.

And held it.

Guess I have two handstand spots now.

Review: Everyday Paleo

2011-04-11T17:50:00.000-05:00

If you're part of the online paleo community, you're probably familiar with Sarah Fragoso and her family-oriented paleo blog Everyday Paleo. If not, here's the Cliffs Notes version: she's a CrossFitter and paleo eater, but she wasn't always that way. She and her family have redefined what family meals and family time in the kitchen can be – and she's sharing her hard-won knowledge in her new book Everyday Paleo.

I know, I know. You think you know everything you need to know about paleo already. You've done a Whole30 or you've been primal with Mark Sisson for months or you read The Paleo Solution by Robb Wolf.

To that I say, there is always something new to learn.

And to convince you, I present...

Five Awesome Things About Everyday Paleo

1. Sarah shares her "pre-paleo" life story – and she pulls no punches.
It's a touching story that's really about family first and nutrition second. I particularly liked this quote:

"If you are eating paleo, exercising, sleeping enough, and finding time to play, all the other difficult stuff does not disappear, but it does become manageable."

And isn't that we we're all really looking for? A full life with "manageable" bumps in the road.

2. Information is presented in tasty, easy-to-digest chunks.
Oh, the helpful lists! A fridge list. A pantry list. An "approved foods" list. A kitchen equipment list. And a handy breakdown of common questions like "What's the deal with bacon?" and "What about eating out?", along with some straight talk on nuts, salt, and paleo treats.

Ahem. "Anything in the recipe section that looks like dessert should be considered something for a special occasion."

I like the way she thinks!

3. Recipes!
A paleo/primal/Whole30/dino-chow eater can never have too many recipes! And Sarah's contributions to our growing body of good eats are easy-to-make and will get you in and out of the kitchen in a flash. Remember, this is a busy mom, so her recipes are designed to get tasty food on the table with a minimum of fuss. There's plenty of variety, so even picky eaters (a.k.a., kids!) will be willing to dig in.

4. Your plans are made.
Getting started can be a dicey proposition, but Everyday Paleo lays out both a 30-day meal plan (with shopping lists) and workout programs for newbies and veterans that include step-by-step photos. No CrossFit gym nearby? No problem. Sarah shows you how to get a killer workout with just your bod and your motivation.

5. The wee ones!
Throughout the book, photos of Sarah and her kids bring the information to life. The chapter on kids' fitness delivers helpful tips for moving your kids away from the XBox and into the yard where they can run around like the little maniacs they're meant to be. Photos of the wee ones demonstrating exercises are not only informative, but just might convince a reluctant child you know to give it a try. And bonus! Sarah demonstrates how to use your sweetheart for added resistance and stretching assistance. I can't wait to tell Dave we're doing partner pushups!

Everyday Paleo will be officially released on April 25, but you can pre-order now... and Sarah's running a fun drawing on her site from now 'til the publication date. Visit Everyday Paleo now to learn more about how you can win! And definitely bookmark/subscribe to her blog – you can never learn too much about nutrition, exercise, good health, and yourself.

Unbroken Has Left Me... Broken

2011-04-08T13:31:00.001-05:00

OK. I'm exaggerating. I'm not broken, but I am butt-tired.

Our marching orders this morning were to do chest-to-bar kipping pullups unbroken. The scaling requirement was to commit to a number we could do for all 5 rounds, chest to bar. I opted to do jumping pullups, instead of the band because I can't do a string of unbroken chest-to-bar with a band (yet!).

Um. Yeah. Jumping pullups are Hard.

WOD
5 rounds:
8 unbroken chest-to-bar kip pullups, jumping
15 American swings, 16kg
rest :20
200m sprint
20 anchored situps
rest :20
My time: 16:something

It was very convenient to have situps as the last move 'cause after I squawked "time," I just flopped right back down on the blessedly flat, supportive, solid floor. When I finally struggled to my feet to congratulate the rest of the WOD-survivors in my class, I left a ginormous sweat angel in my wake.

Hell, yeah, Friday!

Tomorrow: strength training and a walk. Sunday: REST DAY!

Friday Flashback: Snatched From The Jaws Of Doom

2011-04-08T12:12:00.000-05:00

Friday Flashback: Snatched From The Jaws Of Doom
Originally posted on December 16, 2008, this entry is all about a workout that almost wasn't. And how sometimes, it's a good idea to trick ourselves into starting the warmup that leads to the WOD.

Here's a snippet:

Before I knew it, I was bargaining with myself about how long I could stay in bed and still have time to do a workout before I had to get to the office. And while I was consciously doing that, my subconscious was making up a workout.... It was like the whole universe was making sure I worked up a sweat today.

Flashback to the whole post here:
Snatched From The Jaws Of Doom

A Dirty Dozen of Double-Unders

2011-04-07T16:59:00.001-05:00

Sucking it up with the double-unders on Monday paid off in spades today! I got 10 DUs unbroken and then... to my extreme surprise and delight, I got another 12 unbroken.

A dirty dozen of double-unders.

I realize, of course, that this means my days of swapping double or triple singles for double-unders in a workout are over. It's true DUs all the way for me now. I can feel the welts already.

But the happy sound of an endless whir through 12 reps is still ringing in my ears. I'm not afraid of any stinkin' jump rope.

Skills
4 rounds:
6-8 dips - rest 1:00
6-8 split squats, 10# DBs - rest 1:00

WOD
7 rounds:
:20 burpees (max effort) - :40 rest
:20 double-unders - :40 rest
:20 row (recovery pace) - :40 rest

Our goal with the burpees was to be consistent on all seven rounds. Consistent is one of my middle names. See? Melissa Kathryn Consistent Relentless Joulwan.

My burpees: 7 - 7 - 7 - 7 - 7 - 7 - 8

My ego fought HARD to get that eighth burpee in the last round.

New Potential For Nibbles On The Ear

2011-04-06T15:39:00.000-05:00

Yes, that's right: Bacon Cologne (pronounced bay-cone, you Neanderthals.)

From the web site:

The year was 1920 and quite by accident John Fargginay, a Parisian butcher discovered the ability to dramatically elevate his customers' mood with a secret recipe blending 11 popular pure essential oils with the essence of...bacon. As the story goes, film stars & heads of state would frequent his shop to procure the magical elixir. With a wink of the eye and the secret code, "fargginay," customers would be slipped a discreet pouch containing the formula said to trigger pleasant memories. After a massive fire on July 4, 1924, the business was lost and so was the formula…Until now. Ladies & gentlemen, behold, bacōn fragrances, by fargginay. The time has come to uncover a new level of awesome.

Imagine what might happen if you wore Bacon Cologne while serving bacon bourbon brownies or bacon potato chip cookies... or if you're being sensible (although who is being sensible while wearing bacon cologne?!) you could share some Bacon Broccoli Salad!

Learn more about this new fragrance and get your hands on some here.

Flower Power

2011-04-06T13:50:00.001-05:00

I know this is a wildly unpopular opinion, but I'm not a big fan of spring. For me, living deep in the heart of Texas, spring doesn't feel so much a time of re-birth as a harbinger of the uncomfortably hot, sticky months to come. I grew up in Pennsylvania, and the crisp, fresh air of fall remains my favorite time of year.

But even I had to smile at the Big Pictures' photos of spring flowers from around the world. Some of the photos document very somber situations, but it's impossible to deny the power of a bright blossom in a stark landscape. They're a lovely reminder that if we pay attention, we can find beauty.

A bird sits on the branch of a cherry tree,
a symbol of the fleeting nature of life. (Yoshhikazu Tsuno/AFP/Getty Images)

A Yemeni army soldier, with flowers received from protesters, stands guard
to protect anti-government protesters in Sanaa March 23. (Ammar Awad/Reuters)

Question: What's More Dangerous Than Eating Glass?

2011-04-06T10:24:00.000-05:00

Answer: Sleep deprivation.

(Click the poster to see all the detail)

[source]

I used to be a terrible sleeper. Tossing, turning, fretting. I spent many nights lying with my eyes open, completely stressed about the sleep I was missing, but not knowing how to change my pattern. I routinely muddled through life on 6-7 hours of sleep per night.

But then two things happened: I cleaned up my diet, and I committed to getting at least 8 hours per night. It's been about a year and a half since I started my sleep experiment, and the nights that I sleep less than 8 hours are very, very rare. I have no need for caffeine, my energy is pretty stable throughout the day, and my sleep is mostly uninterrupted. Lovely!

I've previously written about the value of quality sleep and some tricks for improving your sleep quantity and quality. Check 'em out:
Sleep of the Righteous, Part 1
Sleep of the Righteous, Part 2

I Wanna Go!

2011-04-05T16:25:00.000-05:00

Tempest Freerunning Academy in LA. Parkour 101 classes! Just another reason for me to want to move back to California!

It's Not A Coatrack (Strength Training Tuesday) - 04/05/11

2011-04-05T10:03:00.002-05:00

In my quest for lean superhero-ness, I tackle the Strength Training Workout posted by Coach Wes every Tuesday at CrossFit Austin.

For most of my workout this morning, it was just me and another dude in the Craptastic gym. He was about my age, maybe a little older... classic apple shape... walking on the treadmill in a slightly hunched over position, his arms supporting his upper body as he clomped on the conveyor belt.

He looked fairly miserable and extremely bored.

I warmed up with 400m on the elliptical, some PVC mobility work, and a few deep squats to wake things up, then I made my way to the lifting cage to start my workout. Mr. Treadmill was on the hamstring machine – still looking miserable, but now resigned instead of bored – and his brown hoodie was hanging on the end of the barbell that was racked in the lifting cage.

"Is it OK if I move your jacket?" I asked him.

He looked surprised, then he moved his jacket and went back to his machines.

And that's when I realized it: three years ago, the lifting cage would have looked like a coat rack to me, too.

The barbells were something the 'big guys' would do.

And I most certainly would not have dragged the stool under the uppermost bar to practice chinups.

At that moment, I felt compassion for Mr. Treadmill and his workout rut because this morning, he didn't have a conversation with a barbell, visit with the demon that lives at the bottom of the back squat (G'Morning, demon! How are you today?), or breathe through the painful exhilaration of deliberate, chest-to-deck, elbows-back pushups.

Thank you to Dirty Deeds, for taking me to my first CrossFit Central Bootcamp... to Moxy-Boss for convincing me to lift heavy... to CrossFit coaches everywhere for spreading the good word. My workouts are often humbling or frexciting or annoying or enlightening – and on occasion, triumphant and joy-inducing – but they are never, ever boring.

And I will never mistake a barbell for a coat rack. For that, I'm grateful.

Tuesday, April 5, 2011 – Strength WOD

4X 2 press + 3 push press
5X2 back squat @ 80% max
4X3 deadlift @ 70-75% max
plus... 1-3 chest-to-bar strict chin-ups between squat and deadlift sets

That was the workout; here's what I did:

4X 2 press + 3 push press: 65 - 75 - 80 (1 press) - 80 (1 press)
I couldn't squeeze out a second press at 80#, but the instructions were to go heavier than last week, and I did 78# last week.

5X2 back squat @ 80% max
120# + 1 chin attempt + 3 perfect pushups
120# + 2 negative chinups + 3 perfect pushups
120# + 2 negative chinups + 3 perfect pushups
120# + 2 negative chinups + 3 perfect pushups
120# + 2 negative chinups + 3 perfect pushups

A few words about my back squat: One of my struggles at the bottom, a.k.a., demon territory, is keeping my toes pointed straight ahead while I press my knees out. I've been working on minimizing the toe creep and today, my red Converse pointed straight ahead, even when my butt was smushing the demon. Yay!

4X3 deadlift @ 60-65% max
135# + 3 perfect pushups
140# + 3 perfect pushups
145# + 3 perfect pushups
145# + 3 perfect pushups

There are no chinups during my deadlifts because even jumping, I couldn't get my chin over the bar anymore. But my pushups were lovely.

Double-Unders. Dude.

2011-04-04T15:17:00.000-05:00

My workout today was not magical. It definitely was not one of those days on which the WOD feels transcendent, and I am all-powerful, and I feel super-charged and knock it out like a superhero.

Today was a long slog that ultimately made me feel like about a billion bucks. 'Cause I got really sweaty, and I worked really hard, and I did stuff I'm pretty sure I've never done before.

Our workout:

Skills
snatch clusters:
2.2.2.2.2.2 @ 60% = 35#, rest :30 seconds
2.2.2.2.2.2 @ 65% = 40#, rest :45 seconds

WOD
10 rounds:
3 chest-to-bar kip pullups, blue band
6 Russian swings, 16kg
9 double-unders
My time: 14:13

Bonus Fun
:30 handstand hold

The Skills Part
I'm not sure what's been happening lately, but my snatch has gotten a bit wobbly. [pause while we all snicker at the word 'snatch'] I've grown more confident with the clean, and my overhead squats have always been pretty solid, but major destabiliation was happening when I tried to smush them together into the snatch.

Working with the lighter weight this morning was AWESOME because I finally got my confidence back, and those snatches were Solid. And I got sweaty. Which is a great start to the day.

[source]

The WOD Part
First, can I point something out? TEN ROUNDS.

I know the reps om the WOD were low, but still! TEN ROUNDS.

I read a blog recently that shared advice I've read many times: set your ego aside, don't worry about the clock, and use the WOD to work on skills sometimes.

People have offered that wisdom before – but this time, for whatever reason, it stuck.

So before the clock started, I decided that I was doing all the chest-to-bar pullups with the blue band, even though I wasn't sure I could actually get my chest to the bar every time and even though I knew I absolutely, positively could do it with the green band.

I also decided that I was going to do all the double-unders in the workout, no matter how long it took.

The pullups weren't very pretty, and it was so humid, I actually stopped in the middle of doing three little pullups to re-chalk my hands and the bar. Yes, I "rested" during a set of three. WHATEVER. I did them all with the blue band, and if my chest didn't totally get to the bar in the 9th and 10th rounds, it was in the vicinity.

Double-unders were my triumph. Again, not so pretty. I could feel myself making a squinchy face, and my ponytail flew over my head and smacked me in the forehead on almost every hop. Pretty! I did one single jump in between each double-under, and I had a bad habit of tripping on the rope on #7 almost every round. But I did them all: 9 per round. 10 rounds. 90 double-unders.

90.

Double.

Unders.

For me? Slightly miraculous.

I'm stupid pleased with myself.

Which removed some of the sting of finishing dead last (which I don't mind so much) while I provided entertainment for the rest of the class in the shape of my remaining two full rounds. Man! I hate having an audience for the end of a WOD – although their encouragment was very sweet.

My current PR is two double-unders in a row. Next goal: a string of three. Stay tuned...

Want to read more? Here's a post I did way back in 2008... the day I eked out seven double-unders in a row with TWO singles in between and got the first preliminary glimpses of my thyroid odyssey.

Best. Email. EVER.

2011-04-02T19:24:00.000-05:00

OMG! My lifelong wishes can now come true. Look what I got in my email inbox! Aren't you jealous?

1. I can get a Summer Body EFFORTLESSLY!
Woot! No more weight lifting or met-cons or doing things that are scary! No more dino-chow! It's EFFORTLESS!

2. I can eat little pies and pastries!
According to those photos, my mistake has been not eating baby quiches, chocolate pastries, and bleu cheese. Consider me schooled!

3. Free makeup, too!
I never got eyeliner and lipstick at CrossFit. What a rip off!

4. Only $42 per day!
Here I am, investing in grass-fed beef and happy-chicken eggs and locally-grown produce. I could have been eating packaged food FedExed to me twice a week instead... for just 2-3 times what I spend on groceries now!

I Won! WOOT!

2011-04-01T14:10:00.001-05:00

The universe has acknowledged by deep-seated adoration for Jane Eyre. I'm so glad.

Last week, I won reserved seats at an advance screening of the movie from Gordon and the Whale...

... and today I learned I won a Focus Features Jane Eyre prize pack from The Parchment Girl.

My prize pack includes:

A Jane Eyre soundtrack sampler
a bookmark
journal
pencil
a copy of the movie tie-in edition of Jane Eyre

I've seen the film twice so far, and I'm very tempted to go again this weekend. I love love LOVE it. Some day soon, I will write something more eloquent and descriptive about why I think this version does a brilliant job of capturing many of the things I love about the novel.

Can't wait to get my Jane Eyre goodies! Thank you, Parchment Girl!

Want to catch Jane Eyre fever yourself?
Read this piece: part personal story, part love letter to books, part review of the new film. It totally captures how I feel every time I read Jane Eyre.
Read Jane Eyre online.
Get Jane Eyre delivered to your email via DailyLit.

Friday Flashback: Taking the Monster for a Run

2011-04-01T09:55:00.000-05:00

Friday Flashback: Taking the Monster for a Run
Originally posted on April 25, 2009, this entry is all about the Monster that used to accompany me on my runs. He was cute, but mean. He looked something like this:

This was back in my Weight Watchers days, so you'll see some references to that... but what I like about this post, even at a distance of two years, are the guiding principles I came up with on my run around the lake that morning. My favorite? "I need to believe."

Here's a snippet:

The difference between my ability to jump on the 20-inch box and not jump on the 20-inch box was my belief that I could do it. And that applies to anything that's important enough to try. Call it what you want: Faith. Determination. Focus. Pigheadedness. Grit. Whatever. I've gotta commit in my heart and believe in my mind... and then everything falls into place.

Flashback to the whole post here:
Taking the Monster for a Run

Field Trip: Savory Spice Shop

2011-03-31T15:11:00.002-05:00

Obstinate. Loyal. Determined.

These are words often used to describe me, along with relentless, stubborn, and mouthy.

So when I make a plan or find something I like, I generally stick to it.

But these days, I'm trying to take a more experimental, experiential approach to life, so when I ran out of Penzeys Rogan Josh seasoning, I decided to visit a new local source for spices: Savory Spice Shop.

The Savory Spice Shop was started in Denver, Colorado, by Mike and Janet Johnson. They seem to be something like us: home cooks who like to feed the people they love. They opened their shop in 2004 and it's grown to five locations in Colorado, six franchises in other states – including our own shop here in Austin – and online ordering, too. Their individual spices are ground fresh in small, weekly batches, and they have a wide assortment of handmade blends, extracts, and salts, too.

I felt a little like I was cheating on Penzeys, but I took the plunge and ended up with a big bag of new spice blends to fuel my kitchen experiments. For your reading pleasure, I give you...

Six Sweet Things About The Savory Spice Shop

1. Designated Parking
Our Savory Spice Shop is located in a cute neighborhood that's notorious for tough parking. I was delighted – DELIGHTED! – to find two reserved parking spaces in a lot behind the building and plenty of on-street parking on a side street. This makes stocking up on spices from the shop just as easy, but way more fun, than buying them at the regular grocery store.

2. Tester Jars
Almost every spice in the place has a tester jar so I was able to sniff them... sprinkle a little in my palm for a taste... and THE BEST PART: drop the remainder on the hardwood floor. Really! The lovely women who greeted us at the door told us to do that because "it makes the shop smell nice." And it really does. At Penzeys, you can sniff, but the Savory Spice Shop's offering to taste, too, is genius.

3. Recipes and Wall Placards
Handy recipe cards are available throughout the store so cooks know just what to do with their new spices – and the site includes plenty of recipes, too. There are also handy placards on the wall to recommend the spice blends that work great with pork, beef, and more.

4. More is More
Unlike the options at the grocery store, Savory Spice Shop offers multiples of some key seasonings. Why have one type of vanilla bean when you can have four? Why limit yourself to regular yellow curry powder, when you can explore a wall of curries?!

Perfect for homemade coconut milk ice cream.

I really wanted to get a little of each, but I resisted.

I need an excuse for pink salt.

5. Friendly Warnings
I love that the cheese blends were emblazoned with a sign that no one could miss! This shows a respect for peoples' food choices that I really love. Standing ovation.

6. Friendliest Staff
From the second I walked in the door, I felt at home. I was greeted by Echo (on the right), who explained the whole taste-and-drop-on-the-floor concept... and throughout my browsing, all of the staff chimed into an ongoing conversation about the spices and the magic that could be done with them. We swapped cooking ideas about caraway seeds, and Karen, the owner (on the left), explained how to use preserved lemons in Moroccan food. It was a fantastic, friendly foodie experience.

Karen and Echo put the love in the spices.

My basket was quite heavy by the time I was ready to checkout. Here's the haul I took home.

The humble brown bag disguises the magic inside.

I'm currently trying to find additional room in my kitchen for...

Coconut Extract: To make the non-paleo, Cook's Illustrated coconut layer cake I'm making myself for my birthday.

Ornate Onion Salt: To add to mayo for homemade French onion veggie dip.

Tikka Masala: To turn plain chicken into exotic Tikka Masala.

Rogan Josh: To compare and contrast with Penzeys; see below.*

Chimayo Chorizo Sausage Spice: To transform ground pork into paleo chorizo.

Berbere Ethiopian Style Seasoning: To give as a gift to my pal Stacey 'cause she loves Ethiopian food.

Organic Turkish Bay Leaves: To re-stock my bay leaf jar.

Mexican Mole: To turn boring chicken breasts into chicken mole. Olé!

South Fork Italian Sausage Spice: To compare and contrast to Penzeys.

Caraway Seeds: To turn cabbage into a taste vacation to Prague.

Oriental Hot Yellow Mustard Powder: To try in homemade mayo; see below.*

Horseradish Powder: To make horseradish "cream" for roast beef. This will be a big experiment. More news as I play around in the kitchen.

Wasabi Powder: To make wasabi mayo; see below.*

Pure Anise Extract: To make... I don't know! I'm not sure what to do with this yet, but I love anise flavor.

So... what's the verdict? How does the Savory Spice Shop compare to Penzeys?

The prices are about comparable – Savory Spice Shop is priced a bit lower. Both companies are owned by real people who care about cooking. Both retail shops I visited were staffed by friendly people eager to help me, and both experiences inspired me to try new recipes.

I'm so glad to be in a world that offers both!

Check them out for yourselves; both provide online ordering and retail shops.
Penzeys Site – Locations
Savory Spice Shop Site – Locations

*Let's talk taste... the Savory Spice Shop Rogan Josh seasoning was rich, earthy, and very similar to Penzeys, although maybe just a tiny bit more peppery. In my opinion, the Savory Spice Shop has a slight edge: they're both equally tasty... but the price at Savory Spice Shop is about $1 cheaper. I haven't tried the Italian Sausage Seasoning yet, but I'll give you a report when I do.

I used the Savory Spice Shop Wasabi Powder in some riceless sushi, and it was AWESOME. I blended about 1/4 teaspoon into 1 tablespoon of homemade mayo, then mixed that into a small can of salmon. I spread avocado on my nori, added slivered jicama, then spread the salmon salad on top and rolled it up. I mixed 1/2 teaspoon wasabi powder into 1 tablespoon of coconut aminos for a dipping sauce. Snack win!

Instead of regular powdered mustard, I tried the Oriental Hot Yellow Mustard in my homemade mayo, hoping it would have a zingy bite. It tasted... just like regular homemade mayo. I think to make a hot mayo, I need to add additional Oriental Hot Yellow Mustard to the finished mayo, like I did with the wasabi. I'll keep you posted on future experiments because I think a dollop of Hot Oriental Mayo on top of paleo egg foo yung would be out-of-this-world good.

Your Perfect Playlist

2011-03-30T11:07:00.000-05:00

I've previously written about some of my favorite running songs, and I can still vividly remember what was playing on my iPod when I ran up the stairs (twice!) at Letna Park in Prague ("All These Things That I Have Done" by The Killers).

Gratuitous shot of Letna Park stairs leading to the Metronome.

Gratuitous shot of me, triumphant, under the Metronome.

There's nothing quite like that feeling when the air is moving in and out of your lungs, your feet feel like they're barely touching the ground, and the music makes you want to run faster faster faster wheeeeee!

Why leave that feeling up to serendipity? Dave just turned me on to a site called jog.fm that will help you find songs that match your running pace.

It's wicked easy to use... just hit the site, enter your minutes-per-mile pace – or desired minutes-per-mile pace – and the site serves up a list of songs with audio clips so you can listen right away – and, of course, buy the tracks on iTunes or Amazon.

I think the suggestions are right on! When I put in my goal time of 8:30 per mile, my list included Matchbox 20's "How Far We've Come," which is already a favorite on my running playlist. I also got some new fun suggestions in the 165 beats-per-minute (BPM) arena: Thin Lizzy "The Boys are Back in Town" and Fratelli's "Chelsea Dagger." FUN!

Not a runner? That doesn't mean you can't find your perfect workout playlist at jog.fm. Lifts and jump rope and met-cons are better with music, right?! (Science Daily says that endurance increases by 15% with music!) Just find the right BPM for your activity, then search the site by BPM for recommendations to help you power through your WOD. You can also sort by genre, what's new, and what's most popular – or browse other users' playlists to get ideas.

I'm seriously excited about refreshing my running playlist and hitting the trail on Saturday. How about you?!

Visit Jog.fm now.

Strength Training Tuesday - 3/29/11

2011-03-29T13:10:00.003-05:00

In my quest for lean superhero-ness, I tackle the Strength Training Workout posted by Coach Wes every Tuesday at CrossFit Austin.

Tuesday, March 29, 2011 – Strength WOD

4X 2 press + 3 push press - 53#, 63#, 73#, 78#
5X2 back squat @ 80% max - 120#
3X5 deadlift @ 60-65% max - 133#
plus... 1-3 chest-to-bar strict chin-ups @ 2012 tempo* between squat and deadlift sets

Five cool things about this workout:
1. I shared a rack with Walker, one of our coaches. She's a great workout partner, even though I'm very envious of her unassisted chinups and gymnastics ability.

2. PUSH PRESS!

3. I was able to squeeze out a bunch of strict chin-ups with the skinny red band (and some on the wider blue band, too, when I got tired). That tempo was tough!

4. This is my third week in a row of making time for strength training. YAY!

5. I wore my badass socks.

*2012 tempo = 2 seconds down, 0 at the bottom, 1 second up, 2 seconds at the top

Again With The Barbie Arms

2011-03-28T12:40:00.001-05:00

Once again, I wish I had removable arms, like Barbie. My triceps and deltoids are so tired, they're tingling even as I type.

This workout didn't look like it was going to smoke me like a pork shoulder, but it did. And I'm glad!

Skills
5 sets:
dips (on bench, touch butt to floor) @ 2020
1:00 rest
My numbers: 10 - 11 - 9 - 10 - 10

WOD
3 rounds:
400m run
20 burpees
10 DB snatches/arm, 20#
My time: 15:59

I guess I've never done dips with full extension before because dude! they. were. hard. And awesome.

And 20 burpees is a lot. I tried to do them unbroken but in round two, I did two sets of 10, and in round 3, I did four sets of 5.

I made many sweat angels.

Barbell Bonding

2011-03-27T15:37:00.000-05:00

OK! I said I was going to do CrossFit Austin's strength workout every week and despite a missed Tuesday workout, I did it! Saturday morning. Craptastic gym. Strength workout done.

And it was pretty badass.

Strength
3X5 behind-the-neck press @ 2020 – 55# - 60# - 65#(4)
5X2 back squat @ 80% max – 120#
3X5 deadlift @ 60-65% max – 120#
plus 5 (perfect!) pushups in between back squat and deadlift sets = 40 pushups

Fun
barbell complex, 3 reps each, 3 rounds – 45#
hang clean
overhead squat
back squat
good morning
row
deadlift

20 med ball situps, 10#

Crispy Brussels Sprouts

2011-03-26T18:36:00.003-05:00

It's an undisputed fact that tiny things are fun. See?

Which is why I like Brussels sprouts.

Cabbage is my favorite vegetable, and Brussels sprouts are really just stupid-cute, tiny cabbages.

I usually chop them in half, toss them with melted coconut oil, and roast them in the oven until they're carmelized. But the best part of the roasted sprouts are the few leaves that flake off all on their own and get crispy while the sprouts roast to tenderness.

Hmmm... what if I pulled those little cabbages apart and toasted the leaves?

Um... YUM!
(Sadly, they were so yummy, I forgot to take a photo of the end result. Next time I make them, I'll update this post with a photo. Sorry! My appetite beat out my love for you on this one occasion.)

Crispy Brussels Sprouts

Ingredients:
1 lb. fresh Brussels sprouts
2-3 tablespoons olive oil or melted coconut oil
1 clove garlic, crushed
sea salt, to taste

Directions:
1. Preheat oven to 350F. Wash the sprouts and cut off the stem end.

2. Separate the leaves like you would a head of cabbage. You might need to cut a bit more off the core to pull the leaves apart. The goal is to separate as much of the sprout as possible, then...

3. When you just can't get it to yield any more individual leaves, cut the core into quarters.

4. Blend the oil and garlic. Place the leaves in a large bowl and toss with the oil until evenly coated. I like to use my hands!

5. Spread in a single layer on baking sheets, sprinkle with salt and pepper, to taste.

6. Bake for 20-25 minutes or so, checking at the 10-minute mark and giving them a little stir. You want them to be starting to brown. The leaves will get crisp – sort of like kale chips, though not quite as crunchy – and the quartered cores will be tender.

7. Eat immediately while hot and crispy! (Although I had leftovers and enjoyed them immensely. They were equally flavorful, just not crunchtastic.)

Baby We Were Born To Run

2011-03-26T11:13:00.002-05:00

It's Saturday! Take a load off and enjoy these videos that will make you want to hit the streets or a running trail this weekend: two rock stars (of different kinds) on why tramps like us were born to run... Christopher McDougall, author of Born to Run: A Hidden Tribe, Super Athletes, and the Greatest Race the World Has Never Seen and Bruce in London.

Enjoy! First, the smarts...

And second, the music... have a great weekend!

Spreading the Good Word on Blisstree

2011-03-25T13:51:00.001-05:00

Disclaimer: I would never ever EVER refer to paleo as a "fad diet" – and frankly, I don't even feel 100% comfortable referring to the way I eat as paleo because that term has so many varied definitions. However, when a writer acquaintance asked me for a quote about paleo – what it is, why it's great – it seemed like a good opportunity to spread the word in a more mainstream forum.

Here it is: The Blisstree round-up on fad diets. I'm not totally in love with the fact that my quote follows The Cookie Diet slide, but damn! the hunk of meat they used to illustrate my quote is way tastier-looking than the stupid cookie.

And maybe, just maybe, someone who thinks they want to try one of those terrible fad diets will think paleo sounds interesting and do a little more research... to learn it's not a fad, and to learn how they can thrive on dino-chow power.

This Just Happened.

2011-03-24T13:01:00.002-05:00

The scene:
Lunchtime at the office.

The characters:
Me
A dude from another department that I don't particularly like

The action:
I'm sitting with a book in one hand (Gone Tomorrow by Lee Child) and a fork in the other, eating a leftover lamb shanks (good, not great, so I'm not sharing the recipe yet) on a bed of kale and spaghetti squash.

Across the room, the Dude is assembling a peanut butter and jelly sandwich from the generic PB, generic grape jelly, and whole wheat bread our company keeps in the kitchen so there's "food" in case people need to work late or are too busy to get out for lunch.

[From across the room, in a loud voice...]

Dude: Mel, don't you follow the kilo diet, or something like that?

Me: It's called paleo.

Dude: Right, paleo. Are you allowed to eat pasta on that diet?

Me: It's spaghetti squash.

Dude: Oh! It really looks like pasta, and I know you said you can't eat that on your diet.

Me, inside my head: It's not a diet. The only reason I told you anything is because you're always staring at my food and don't have the good graces to notice I don't particularly want to talk to you about it. Who made you the food police? Perhaps you should put down the poison butter and poison jelly on poison bread sandwich. And oh, yeah... mind your own fucking business.

Me, outside: No response, eyes riveted on my book as if my life depended on it. In fact, Dude's life depended on it because I came thisclose to answering the question that's plagued me since I started CrossFit: I wonder how hard I can punch if I really put my core into it?

[image]

Jane Eyre... TONIGHT!

2011-03-24T11:25:00.001-05:00

My preference for Jane Eyre over any other story on the planet is well-documented (here and here and here). I recently finished another re-read of the novel, watched the Orson Welles version of the movie on the couch with Smudge, and over the course of a few days on the bus, re-watched the Masterpiece Theater version on my iPhone.

Last weekend, I bought another used copy of the book to add to my collection: an adorable little hardcover – maybe 5" X 3" – with extra-thin crinkly pages and a woodcut of Thornfield in flames on the dust jacket. Irresistible!

All of this was done with purpose to get me ready for the new film version that opened in more fortunate cities two weeks ago. I've been reading the reviews on Bronte Blog and can say that I'm 100% ready to be swept away by the bleak moors and Jane's quiet strength.

And here's the really exciting thing: I'm going to an advance screening tonight of the new film version, courtesy of the movie site GordonandtheWhale. I actually won an online contest... unbelievable!

If you want to catch Jane fever, too, visit the Focus Features Jane Eyre site for a list of theaters showing the movie, along with lots of behind-the-scenes video and interiews.

Humid Hell(en) And Handstand Holds

2011-03-23T13:49:00.000-05:00

According to my shiny new plan, I wasn't supposed to go to CrossFit Austin today, but you know what Robert Burns said about best laid schemes, mice, men, etc... (No? Read it here.)

At 6:45 a.m. yesterday, I walked to the car – strength training workout in hand – only to find that our car battery was dead, leaving me no means for getting to the gym. I indulged in a fair amount of pouting and foot stomping.

And that's how I ended up at CrossFit Austin this morning, facing down Helen and handstand holds in the humidity (84%) of the burgeoning Austin spring. Holy Hell!

The last time we did Helen at CFA, I used the wider blue band (wider = more assistance) and my time was 13:00. Digging back through my archives, I found posts about my previous Helen experiences here (where I also talk about 'cheating at solitaire') and here. Generally speaking, I'm slowly chipping away at improving my time and getting closer to dumping the pullup bands. Some day. (Congratulations to my classmate Nick for going sub-10:00 with a 9:14!)

WOD
"Helen"
3 rounds:
400m run
21 swings, 16kg
12 pullups, red band
My time: 14:24

Skills
3 rounds:
1:00 handstand hold + 1:00 rest
accumulate 1:00 in tuck on rings, minimum :10 at a time + 1:00 rest

My real triumph today was my handstand holds. December 6 was a big day for me because that was the day I finally, FINALLY pushed my fear aside enough to kick up into a handstand against the wall. I know for many people wall handstands were a staple of childhood playtime, but while y'all were upside down on your hands, I was sitting somewhere reading a book or forcing my brother to play Library with me.

Anyway, I've been practicing a :30 handstand hold at least once a week so I can grow more comfortable and stronger upside down. This morning, I did all three 1:00 handstand holds unbroken. HELL. YEAH.

I like to pretend I looked like this while I was doing it:

Defining Our Own "Rules"

2011-03-23T10:27:00.000-05:00

I just read this blog post at Health Metamorphosis and really liked some of the thinking.

Tasty tidbit:

Will power IS important, but the best way to strengthen it is NOT to use it more often. It's not like a muscle that gets stronger the more you strain it. It's just the opposite: your will power gets stronger when you use it as little as possible. If you can make some changes in your daily life that take the burden off your will power, then your will power will be stronger when you really need it...

Read the whole post here.

Play Hard, Look Good

2011-03-22T15:47:00.000-05:00

Confession time: One of the things that first attracted me to Roller Derby was the cute outfits. I know I should say it was the athleticism, the opportunity to be part of a team, the chance to recreate a sport for the new millennium. But no, it was the outfits.

Prior to my Derby days, I'd slogged my way through long-distance bike rides and several triathlons, all of which warranted wearing terribly unflattering outfits that could best be described as Lycra sausage skin. There are photos out there somewhere of me, 50 pounds heavier than I am now, in a lime green meshy tshirt and silver irredescent Lycra bike shorts. [shudder]

But Roller Derby gave me the chance to be Hell on wheels in a black dress. When I laced up my skates, I also wore a pushup bra, vinyl studded choker, fishnets, knee socks, and a dangerous amount of eyeliner along with my helmet and pads. I loved dressing like a pinup to get sweaty and dirty and roll around on the floor.

Before CrossFit. Wonder how much damage I could do on the track now!

But what worked on the track would never work in the Box.

I can't imagine trying to do a WOD with a strip of vinyl and spikes wrapped around my neck – or running sprints in fishnets. Most days, I wear a black Under Armour tank or T with black capris to the gym... but I do love the functional fashion of knee socks – gotta protect those shins from the barbell! – and that my Converse Chuck Taylors are the ideal shoes for my workout.

Should you desire to be a little more fashion-forward for your WODS, check out this new-ish site called The 11th CrossFit Skill. Tagline: "coordinated outfits for time."

Each day, there's a new outfit, usually with a theme, along with links so you can buy the workout threads that catch your eye.

I particularly like this unicorn sweatshirt from March 2 (get that badass sweatshirt right here):

And I really need one of these WODKILLA tanks:

And now, for something completely different, look at this photo of the Vassar women's basketball team from 1896. How'd you like to try to run the ball down the court – or snatch or pullup or wall ball – in that get-up?! (Click to see a big version and really drink it in.)

[source]

Kibbeh Sinayee (Lamb Diamonds!)

2011-03-21T16:48:00.000-05:00

It's been said that diamonds are a girl's best friend.

I say diamonds are a girl's (and boy's) best friend when they're made out of meat!

I think I was really missing my family last week, 'cause I dug into some Lebanese family favorites. I had cravings for tahini dressing... and turned my spinach into Lemony Spinach... and I transformed ground lamb in Kibbeh Sinayee, a.k.a. baked lebanese meatloaf, a.k.a., Lamb Diamonds.

This recipe has multi-steps and is potentially on the fussier side of things – but the little bit of extra time required pays off BIG TIME in taste. Basically, you make a sort of lamb paté and a crumbled lamb filling, then you layer them in a pan and bake. Authentic kibbeh uses cracked wheat as a binder. It makes the meatloaf portion tender to the bite and adds a slight nutty flavor. I replaced the cracked wheat with riced (defrosted frozen) cauliflower, and it worked just great!

This kibbeh tastes awesome hot out of the oven or at room temperature. And like other homemade goodies, the flavors improve it if sits in the fridge for a day or two. I might have eaten some directly from the fridge with my hands at snack time. Maybe.

Here's the end result. See? Diamond shapes!

Kibbeh Sinayee (Lamb Diamonds!)

Ingredients:
1 1/2 lb. ground lamb
1 c steamed fresh cauliflower or defrosted frozen
2 medium onions
1/4 teaspoon allspice
1/4 teaspoon + 1/2 teaspoon cinnamon
1/2 teaspoon dried mint, crushed
salt and pepper to taste
fat of choice: olive oil or coconut oil recommended
1-2 tablespoons pine nuts

Directions:
1. Place steamed cauliflower in a food processor and pulse until it's the consistency of rice. Be careful! You don't want it to mash. When it's the right size, place in a large mixing bowl and set aside.

2. Place about 1/2 pound of the lamb and one of the onions (cut into large dice) in a food processor. Process on high until it starts to become paté-like, then add 1/4 teaspoon cinnamon, 1/4 teaspoon allspice, and 1/2 teaspoon mint. With the motor running, add another 1/2 pound of the lamb, scraping down the sides as necessary. You want it to look like a consistent paste. This might take a little while, depending on the power of your food processor. Scraping down the bowl occasionally helps. Also beneficial: taking a sniff and inhaling the earthy mint and cumin smells. Awesome.

3. When you're happy with the texture, add the lamb mixture to the bowl with the cauliflower, wet your hands, and mix well until the cauliflower is distributed evenly in the lamb paté. Cover with plastic wrap and set aside.

4. Time to make the filling! Heat about 1 tablespoon coconut oil in a pan over medium-high heat. Chop the remaining onion in a fine dice, then sauté the onion and pine nuts until the onion is translucent and soft, and the pine nuts are beginning to brown.

5. Add salt, pepper, and 1/2 teaspoon cinnamon, stirring 'til fragrant. Add the remaining 1/2 pound lamb to the pan, breaking up the lamb with a wooden spoon and sautéeing until it's very brown and cooked through.

6. Remove pan from heat and allow the meat filling to come to room temperature.

Assembling the Diamonds:
1. Heat the oven to 400F. Grease an 8- or 9-inch round pan with olive oil or melted coconut oil.

2. Place half the kibbeh mixture (that's the lamb paté) in the bottom of the pan. Wet your hands and smooth the kibbeh until it's an even layer.

3. Spoon the lamb+pine nut filling on top of the kibbeh base; spread evenly.

4. Place the remaining kibbeh mixture in the baking pan, wet your hands, and smooth the kibbeh over the filling to make a pie.

5. Hold a sharp knife under cold running water, then use it to make diamond patterns on the top of the kibbeh sinayee.

6. Bake in the preheated oven for 35-40 minutes or until browned and firm. Remove and let sit for 5 minutes before slicing and eating. If you decide to let it "mature" in the fridge, which I recommend you do, just cover with foil and re-heat in a 300F oven for 15-20 minutes or until hot.

To make this into a feast, serve it with any of these guys:
Lemony Spinach a la TMJ
Lettuce, tomato, and cucumber drizzled with tahini dressing
Cauliflower Frouscous Pilaf
Turkish Salad
Moroccan Orange Salad

HOW-TO PHOTOS

This is the lamb "paté" that forms the crust.

The bottom layer spread in the pan.

The lamb+pine nut filling.

Ready to go into the oven.

Ready to eat!

Also, it's not Lebanese or about food, but I couldn't resist this video. WHO COULD RESIST THIS VIDEO?

Monday Tabata

2011-03-21T14:13:00.005-05:00

My snatch skills took a sabbatical this morning, and my knees-to-elbows were more like "knees somewhere in the vicinity of my torso, sorta, when my hands aren't slipping off the bar from the humidity."

But... I fought for the lifts, got over my not insubstantial heebies about trying to jump on the box with plates in my hands (And really, what was I so worried about? By the third round, I was ready for heavier dumbbells) and was breathless during the tabatas. I'll take it!

Skills
5 rounds:2 snatches - 40#, 45#, 45#, 50#,50#
rest 3:00

3 rounds:
8 snatch Romanian deadlifts @ 3220* - 50#
rest 1:00
8 weighted box jumps - 20", 10#
rest 1:00
*3220 = 3 seconds down, hold for 2 seconds, stand up for 2 seconds

WOD
Tabata: Burpees
Tabata: Knees to elbows
My reps:
Burpees = 49
Knees to elbows = 54

For Fun
30-second handstand hold

My first four rounds of burpees, I got seven each round – yay! – but my pace dropped off during the last four rounds. Oh, tabata! How I lo-ha-ve-te you.

The Experiment Continues

2011-03-20T13:23:00.000-05:00

One of the things I like best about my CrossFit+dino-chow lifestyle is that it's made me much more receptive to the notion of Trying Things.™ When I was a devout Weight Watchers member or following the Zone, for example, I clung to the rules with a grip as tight as the pullup bar, desperate not to slip.

But bodies don't really follow rules.

And now that I've grown accustomed to that idea, I like it! How lovely that my body isn't just like yours – and yours isn't just like mine. But because we're all beautiful and unique, it's immensely helpful to think of all of this as an experiment to find the best way to care for our bodies, which are really just unpredictable bags of water and hormones that act as a container for our big brains and boundless hearts.

I like to pretend I'm my TV doppleganger: Abby Sciuto from NCIS. In addition to always looking super cute, she has an unrelenting curiosity that helps her find the truth. She doesn't give up when her first hypothesis doesn't pan out and she doesn't cling to her first idea – instead, she continues to experiment until she finds the answer.

If there's ever a movie of my life, I'd like Pauley Perrette to play me.

Since January 1, I've been eating mostly no-cheat Whole30 style. I've done two back-to-back, no-cheat 30-day runs, with a few days of indulgence in between them. I've also been going to CrossFit class three times each week, and I added a new thyroid hormone prescription into my daily rotation.

The changes in my body have not been dramatic, but there has been some change. My jeans are looser. I've celebrated a few PRs. Some days, I have consistent energy from the moment I wake until I sink into the pillows.

But I want more.

I want to be leaner. I want my energy to be consistently high on most days of the week. I want to be stronger, and I want my appearance to reflect that strength.

Based on advice from my pals at Whole9Life (Chase performance.) and Robb Wolf (Watch nut consumption if weight loss is a goal.) and Mark Sisson (17 Reasons You're Not Losing Weight) and the coaches at CrossFit Austin (Lift heavy, rest more, and try more protein.) and my dear friend and fellow thryoid-fighter Erika (Try reducing starchy carbs, even post-workout.), I'm revising my plan.

From now until at least May 1 (Good heavens to Betsy Ross... that will be my 43rd birthday. How did this happen?!), I'm changing my workout schedule and making a few tweaks to my eating habits.

Training
Monday = CrossFit
Tuesday = heavy lifting (this is new! I wanted to do it, but haven't been consistent.)
Wednesday = rest (this is new!)
Thursday = CrossFit (new!)
Friday = CrossFit
Saturday = walk (new!)
Sunday = rest

This training plan includes more rest and a commitment to heavy lifting on my own once a week to supplement what happens at CrossFit Austin.

Eating
In addition to my squeaky clean dino-chow, I'm trying the following:

Only 1 serving of fruit per day.
On workout days, that's blackberries after my workout. On rest days, it's 'dessert': half a serving at lunch and half a serving at dinner. I've been eating about 2 servings per day, so maybe this small reduction will kick my body into gear.

No nuts, nutbutter, or coconut butter.
I waiver in my ability to eat these things in moderation... and I found myself nibbling instead of mindfully eating them. If I'm really hungry, I should eat. If I'm looking for something to do or a pleasurable experience, I don't want to turn to macadamia nuts or coconut butter, not matter how tasty they might be. When I reach my body composition goals, I'll re-introduce nuts and butters as part of my PLANNED meals, but the days of walking into the kitchen and grabbing a spoon need to end.

A little more protein
Not a lot, just a little. The last two weeks, I've been stalked by a hunger monster. I felt like I was constantly in a state of either having just eaten or being hungry, so I'm going to try an increase in my protein to help compensate for the increased weight lifting and decreased fruit.

On January 9, I posted photos and my measurements. I was pretty optimistic that day about how eating strict Whole30 and the Circle of Awesomeness Challenge could change my body. But life intervened in the form of thyroid complications and the changes in my body haven't been as substantial as I'd hoped. On the upside, even with a wonky-donk thyroid, I'm still getting slightly leaner, enjoying my workouts, and growing a little stronger. For those things, I am grateful.

My original plan was to re-measure and photograph myself on April 3, but in light of my revised plan and new prescription, I'm pushin' that deadline to April 31.

Let the next phase of the experiment begin!

Smupdate! March 20, 2010

2011-03-20T11:43:00.001-05:00

This just in: Smudge has perfected the art of using her impressive (and impressively soft!) belly as a ballast ensure no matter how precarious her position, she never falls off the sofa.

NRNM: Guest Post From Sarah Fragoso

2011-03-17T10:45:00.000-05:00

In fierce opposition to the ADA's National Nutrition Month, I'm doing my own advocacy with National REAL Nutrition Month. Throughout March, I'll post ideas and tips for something you can do to improve your own health habits, along with stuff you can do to painlessly share what you know with the people you love. (All the posts thus far are right here, or click the "National REAL Nutrition Month" label below.)

NRNM: Guest Post From Sarah Fragoso

Sarah Fragoso is a dynamo: CrossFitter, mother, cookbook author, and YAY! my first guest blogger.

Sarah is the author of the soon-to-be-released book Everyday Paleo. I'll be reviewing it soon, so y'all will get a sneak peek of its tasty contents, but I have it on good authority that it includes a guide for paleo beginners, info on how to get the family on board, recipes, and more. You can also find some of Sarah's recipes on her Everyday Paleo site, along with links to her podcast and information about her seminars.

Sarah's approach to paleo includes her whole family, so I in honor of National REAL Nutrition Month, I invited her to write about how she decided to transform her children into cave kids and how that's been working for their family.

Dig in!

Kids Eating Real Food
By Sarah Fragoso

I remember clearly my lightbulb moment. It was a typical week night, and I had just sat down with my husband to eat our pile of green veggies swimming prettily in a pool of subtly-seasoned coconut milk with tender chicken chunks bobbing happily between mushroom slices. Before I took my first bite I looked around at my children’s plates and felt a lump rising in my throat.

They were gobbling up their “healthy” whole grain macaroni and cheese and already asking for more without even touching their pieces of chicken and bits of veggies that accompanied their sauce covered spirals.

This was a nightly occurrence in my home and one that I did not put a whole lot of thought into before my personal paleo journey began. I began to pay more and more attention to the food I was feeding my family as I started to take more and more notice of the amazing changes that were happening with my own body.

Yes, I was looking better, but most importantly, I felt alive for the first time in years. My skin glowed, my hair was shining, and the painful and chronic swelling and inflammation in my legs had disappeared, along with my almost weekly mind-splitting headaches. My energy was back – or rather, I actually knew what it was like to have energy. I was sleeping better, was more focused, and much happier than I could ever remember being before. Yet I was feeding my children the same foods that had made me terribly ill, overweight, and depressed.

A list of little things that my kiddos had faced during their short years on this planet swam through my head while I watched them eat that fateful night: eczema, unexplainable temper tantrums, constant runny noses, and ear infections. I had the answer to my own improved health and quality of life right in my lap, but I hadn’t even realized it as the answer to improved health for my family as well.

That lump in my throat turned to tears as I realized that I could help my boys feel better, too – and it was so simple: All I had to do was feed them the same nourishing foods that I was eating.

I cleaned the house of anything that resembled processed foods and took my little brood shopping. We loaded up on coconut milk, avocados, eggs, meat, and tons of veggies. Our first paleo meal as a family was a meal we made together, and I didn't place the focus on the lack of pasta or French bread, but instead praised my little guys for the efforts in the kitchen as together we stirred, tasted, spilled, laughed, cooked, sat down together, smiled, and ate.

It was the beginning of our journey towards health together as a family and as with any other journey there are bumps in the road... but that’s OK because we were learning, growing, and sharing together the amazing gift of solid nutrition and drastically improved health.

A few weeks down the road and that extra degree of effort that we put into changing our children’s nutrition was hugely rewarded. Goodbye eczema! Goodbye Costco runs for more tissue for those constant runny noses! Goodbye blood sugar crash-induced temper tantrums! Goodbye chronic ear infections! And HELLO! to more time spent together in the kitchen. There are a few more dishes to wash, rather then pre-packed food boxes to throw away, but I am extremely satisfied with the trade off!

Bottom line is this: kids need proper nutrition just as much as we do, and they deserve to reap the rewards of paleo nutrition!

Does this mean that all the fun food has to leave the kitchen right along with the spaghettiOs? Not necessarily. We as parents simply do not give our kids enough credit as to what they will eat when only offered healthy options.

The number one tip to success when transitioning your family to a healthier way of eating is to get them involved in the kitchen. When a child is able to help create a meal and is praised and encouraged for his or her efforts, you'll be amazed at what they will eat. It might be a process... it might be scary... you might want to throw in the towel... but if you approach this journey as a family and put the emphasis on fun and adventure, you will be successful, one step at a time.

Furthermore, statistics do not lie. Our kids not only need and deserve quality nutrition – their lives literally depend on it. For the first time in history, experts are anticipating the likelihood that our children will NOT outlive us due to obesity and other nutrition-related disease. To make things even scarier, one out of three children are likely to be diagnosed with Type II diabetes before they are even old enough to drive a car.

The good news is that as parents we are armed with the necessary tools to reverse this trend. But without our guidance, nothing will change. Here are some tips to help you start your own family journey to good health:

To be proactive and take that first step, arm yourself with resources like all the amazing and supportive paleo blogs that are literally at your fingertips.
Team up with other parents for support and encouragement.
Read through the required reading blogs on my website for more tips and ideas to get the kids on board.

Most importantly, be proud of taking that first step to give your kids the best gift possible: the gift of a healthy beginning that is sure to carry them through life. Life, after all, is about thriving and not just simply surviving.

Here are some kid-approved recipes from Sarah's site:
Fun Burgers
Salsa Dancing Chicken
Meatloaf

Fun Burgers – Who needs a bun?!

Lemony Spinach (a la TMJ)

2011-03-16T15:35:00.002-05:00

My family is part Lebanese, and my parents are two of the best cooks on the planet. Every few weeks when I was growing up, we'd make a Lebanese feast together: lamb kebabs, hummus, homemade pita bread, tabbouleh, baba ghanoush... and with the leftover dough from pitas, my dad would make spinach pies: golden brown triangles of tender, homemade dough stuffed with spinach and onion that had a light, lemony zing.

These days, I'm not eating that lovely doughy crust, but when I found two giant bunches of fresh spinach in my fridge, I decided to re-visit the spinach filling.

I have a confession to make: I'm not spinach's number one fan.

In fact, on my list of favorite greens (Doesn't everyone have a list of favorite greens?!), spinach languishes all the way down there at number seven. See?

Mel's Favorite Greens
1. Collards
2. Kale
3. Turnip Tops
4. Beet Tops
5. Chard
6. Bok Choy
7. Spinach
1,000,000. Mustard Greens

But thanks to this recipe inspired by my dad, I'm a new convert! This recipe is unusual and a nice change of pace for a few reasons:

1. It doesn't include garlic, which is almost sacrilege in my house. But the onions really work on their own and give it a cleaner, fresher flavor.

2. There's no cumin (a.k.a., my favorite spice). I know! Shocking. But again, the bright flavors shine without the earthiness of the cumin, which makes this a really nice accompaniment to OTHER things cooked with cumin. Like lamb burgers.

3. It has minimal ingredients and tons of taste.

I've eaten this spinach for three days in a row, and I can't get enough: alongside mini lamb burgers, scrambled with eggs and shrimp, sauteed with chopped tomatoes and grilled chicken. I think it tastes best with fresh spinach, but frozen will do, too. It's not fussy!

This is not my spinach, but it looked just like this.

Lemony Spinach a la TMJ (Thomas Michael Joulwan, a.k.a., my dad)

Ingredients:
1 lb. fresh spinach, or 16 oz. package frozen
2-3 tablespoons lemon juice
1/2 onion, chopped
1 tablespoon olive oil
salt and pepper to taste
1-2 tablespoons pine nuts, optional

Directions:
1. If using fresh spinach, wash well (very well! no grit here!), dry the leaves, then coarsely chop. If using frozen, defrost the package, then squeeze out all excess water. Fluff the leaves before cooking.

2. Heat olive oil in a sauté pan over medium-high heat. Add the chopped onion and pine nuts, if using. Cook until the onions are translucent, soft, and beginning to get brown bits.

3. Add the spinach, stirring gently to allow the leaves to wilt. When they're beginning to get soft, add the lemon juice and stir with a little more fervor.

4. Sprinkle with salt and pepper. Eat!

The Barbell & I: We Are Demon Fighters

2011-03-15T16:10:00.001-05:00

I don't know what lives in your gym, but at CrossFit Austin, there's a little demon that lives at the bottom of the squat. He seems to only come out of hiding for CrossFit Total, and I'm not sure if he and his brethren haunt others, or just me.

He looks like this:

[image]

Right about the time I should be thinking about keeping my core tight and pressing my knees out – in that dark place at the bottom of the back squat where I simultaneously feel both weightless and the weight of the world – the imp whispers to me so that only I can hear him.

Don't go too low... you won't be able to stand up. Na na na-na na... you can't stand up. You can't stannnnd up. Neener, neener, neener, You can't stand up.

Sometimes he recruits a few friends to help me with deadlifts, too. They hang themselves from the bar, chattering amongst themselves.

[She'll never get this off the floor. Never. Never. Never.] Hey, girlie! You'll never get this off the floor. Ha hahahahahahaha!

Oh, man! I hate those little f*ckers. But yesterday and today, I outsmarted them... and found myself with two new PRs.

I did CrossFit Total on January 18, and it looked like this:

Deadlift: 185# – which I'd be stuck at FOREVER
Back Squat: 140#
Press: 85# (a new PR!)

Yesterday, my lifts looked like this:

Deadlift: 195# – WOOT! New PR.
Back Squat: 150# – WOOT! New PR.
Press: 80# – Sigh. I just crumbled under the 85# yesterday.

HA! The barbell and I snuffed out the demons and imps on the squat and deadlift. Wanna know how we did it?

I've talked before about being comfortable being uncomfortable. Yesterday, when it was time to address the bar (hello, barbell!), I gave myself a little pep talk first, then did the new breathing trick I learned recently, and did battle with the imps. I'm really loving this idea of the barbell as the weapon against the monsters, rather than the enemy itself. I like thinking the barbell is on my side. Is the barbell the ultimate weapon? It just might be.

The Back Squat Pep Talk
"To make it count, you've gotta get low enough. And you can go low! Knees out, core tight. No reason to be scared down there. Just keep it all tight and STAND UP. Just stand up." Then I cleared my mind, ignored the imps taunting me from that hole at the bottom of the squat, and took my first breath to settle the bar on my shoulders. Positioned my feet, sucked in an even deeper breath and sat the hell down into it... then I stood up. Done.

The Deadlift Pep Talk
"It's gonna feel heavy. No matter how little weight is on the bar, it always feels shockingly heavy on that first pull. Do not be fooled. Don't give that weight any respect. Respect the bar, not the weight. Core tight, press your knees out, lead with your chest, and just STAND UP. Just stand up." Then I cleared my mind, drop-kicked a few imps off the bar, and in one fluid motion, got my hook grip in place, and stood the hell up.

I had so much fun doing that, I went to the craptastic gym today to hang out with the barbell again. Big thanks to Coach Wes for posting really kickass strength programming at CrossFit Austin every Tuesday. Since we lifted heavy-heavy yesterday, I opted for a workout that had an interesting weight+rep scheme and wasn't too heavy. I got a little sweaty and had that just-right feeling when I was done: I'd done some work, but I wasn't wiped.

Strength Workout
Press @ 60% 3.3.3.3.3.3 – rest :40 between sets + 3 pushups (55#)
Squat @ 60% 2.2.2.2.2.2 – rest :60 between sets + 3 pushups (95#)
Deadlift @ 60% 1.1.1.1.1.1.1.1.1 – rest :60 between sets + 3 pushups (115#)

2011 Paleo Community Survey

2011-03-14T12:22:00.002-05:00

Many fine, fine folks are behind the survey(Why, hello, Rob Wolf, Sarah Fragoso, Dianne Hsieh, and Melissa McEwen!), so I encourage you to take a few minutes and share your thoughts.

Details and survey right here.

Garlic-Balsamic Grilled Butternut

2011-03-11T06:30:00.010-06:00

Butternut squash made me go "Meh [shrug]" until my pal Stacey told me she likes to cook hers on the grill. Hmmm...

Sweet butternut squash + high heat = carmelization

Y'all know that carmelized and charred is how I like just about everything. I did a little research and cobbled together a recipe that I loved. Hope you like it, too!

Garlic-Balsamic Grilled Butternut
This is great as a side dish with grilled meats – I've also chopped it, mixed it into eggs, and eaten it as part of my post-workout meal.

Ingredients:
1 butternut squash (or acorn or other winter squash)
2 tablespoons olive oil
2 tablespoons balsamic vinegar
1 teaspoon dried thyme
3 cloves garlic, crushed
salt & pepper

Directions:
1. Peel squash and cut into 1/2-inch thick slices. Place in a container – I like a zip lock bag.

2. Mix oil, vinegar, thyme, and garlic in a small bowl, then pour over squash. Toss to coat, then sprinkle with salt and pepper. Place in the fridge and allow to marinate for at least 1 hour.

3. Preheat grill to medium-high heat for about 10 minutes. Place the squash slices on the grill with tongs, being careful to save some of the marinade. Grill 5 minutes per side until the squash has some nice charred bits and is tender.

4. Pour the remaining marinade in a bowl, add the hot squash slices, and toss to coat. Let rest 5 minutes before serving... if you can make yourself wait that long.

P.S.
Ha! Did you notice that Garlic-Balsamic Grilled Butternut would be abbreviated GBGB, which is almost CBGB (OMFUG)... and did you know that stands for "Country Bluegrass Blues and Other Music For Uplifting Gormandizers"... and a gourmand is a ravenous food eater... which I'm pretty sure means that Garlic-Balsamic Grilled Butternut, a.k.a., GBGB is punk rock squash! You should definitely listen to the Ramones while grilling and eating. Definitely.

Is The Tide Turning?

2011-03-10T10:28:00.002-06:00

Just saw this (somewhat old) article in the LA Times... Straight talk on the poison of carbohydrates. Maybe the message that fat is our friend and processed, grain-based carbs are not will eventually be understood by most people. Fingers crossed!

Tasty quotes abound:

"Fat is not the problem," says Dr. Walter Willett, chairman of the department of nutrition at the Harvard School of Public Health. "If Americans could eliminate sugary beverages, potatoes, white bread, pasta, white rice and sugary snacks, we would wipe out almost all the problems we have with weight and diabetes and other metabolic diseases."

And take a bite of this one:

"Carbohydrates are a metabolic bully," Phinney says. "They cut in front of fat as a fuel source and insist on being burned first. What isn't burned gets stored as fat, and doesn't come out of storage as long as carbs are available. And in the average American diet, they always are."

Read it all here.

Beautiful Bodies

2011-03-09T11:08:00.000-06:00

Sociological Images has a cool post today – with kickass photos – about the variance in Olympic athletes' bodies. Man! I love the different sizes and shapes represented by each sport.

Olympic athletes are among the go-to examples of the ideal human form. And popular culture — from diet pills, to gyms, low-calorie foods, weight loss clinics, and fat camps — all promise to deliver you this ONE perfect body. In a photography project dramatically challenging this narrative, Howard Schartz and Beverly Ornstein offer photographs of Olympic athlete with gorgeously and gloriously divergent bodies.

Here's a taste:

Read the post and see all the photos here.
(Be sure to click to enlarge the photos so you can read the captions. The comparisons are pretty cool.)

I Won't Sit Down. I Won't Shut Up.

2011-03-08T16:15:00.000-06:00

I'm back at the Corporate Overlords' today, and I'd say I'm at about 80%... which means I'm a bit overwhelmed by life. I'm feeling every one of my 42 years today. And while I often feel grateful for the many lessons life has taught me, the weight of them feels heavy today. I think that's what's so lovely about barbells: I know they're going to be heavy... I know what I lifted last time... and sometimes, I find that extra strength to move more than I thought I could. Life lessons? Their weight is variable and unpredictable.

Anyway... it seems posting daily nutrition info might be compromised by my need to do a whole bunch of actual work at my dayjob. And thanks to the virus I entertained in my host body this weekend, the likelihood that I'll be able to finish all of the Circle of Awesomeness Challenge tests before the deadline is quite slim. Also, my gray roots desperately need to be dyed... I have a fridge full of uncooked vegetables because I didn't cook or eat all weekend and our new CSA delivery comes tomorrow... and I could really use a pedicure.

Now seems like an excellent time engage my internal defiance, so you and I are going to listen to this song together. Ready? GO!

NRNM: Slow Down... And Chew

2011-03-07T18:39:00.002-06:00

NRNM: Slow Down... And Chew

When I was growing up, our whole family ate dinner together almost every night – usually at 5:00 p.m. – and we were required to put our fork down on the table between bites. No shoveling!

I've admitted to y'all that sometimes, when I'm mostly sure no one is looking, I eat like an animal. Big bites to get the food in as fast as possible. Frankly, sometimes it's just fun. But that's not really the best way to go. There are sound reasons, besides persnickety table manners and attempting to be ladylike, for eating slowly and thoroughly chewing our food.

My experience with the demon tummy over the last few days has reinforced this idea for me. I've been taking the smallest possible bites, chewing them into oblivion, then waiting for a few minutes before reloading my fork... just to make sure the food's going to sit OK when it lands.

It occurred to me that this might not be a bad way to go all the time.

Until I went to a Whole9 workshop, I didn't realize that digestion actually starts in the mouth. Chewing breaks food into smaller pieces, which means more surface area for the digestive process to work on. But that's just mechanics. There's chemistry at work, too. Saliva contains enzymes that start to break down the food, and chewing sends messages to the rest of our gastrointestinal system that tell it to fire up the digestive process.

If you've ever dieted, someone probably told you that it takes about 20 minutes for our brains to register that we're full. By slowing down the eating process – chewing our food well, taking a moment between bites, savoring our food – we can be more in touch with what we're eating and how we're feeling about it. And that means that the moment our body thinks we're full and our brain thinks we're full will happen simultaneously. Neat!

Here's something new I learned today: There's a muscle called the pylorus at the lower end of the stomach. To move food from the stomach to the small intestine, the pylorus has to relax – and sufficient saliva from the correct amount of chewing helps relax the pylorus. (That's almost a Seussian sentence.) That means chewing well at the beginning of the digestive process ultimately helps your body process the food during the digestive process.

And finally, when we gulp our food and don't chew it properly – see reference to eating like an animal above – we increase the risk of indigestion, heartburn, gas, and ahem flatulence. So not pretty.

[photo]

Tip(s) For You and Your Near & Dear

1. Chew Your Food. A lot.
Yes, some diet pushers have a 30-chews-per-bite rule. Personally, I have things I'd rather think about than counting the number of times I've chewed something. However, a good rule of thumb is to chew your food until you can't identify it on your tongue from its texture. That means things that need a good grinding – like raw or fibrous veggies, meat, nuts – get to spend lots of quality time with your chompers.

2. Play the "Put Your Fork Down" game.
No elbows on the table. No hats at the table. Fork down between bites. These are the manners that were drilled into me at our dinner table and the rules of our game. You'll be amazed how leisurely a meal can seem when your place your fork on the rim of your plate between bites. Who knows what kind of kickass conversations you'll have over a slower-paced meal! And the "fork down" rule gives you plenty of time to savor your delicious dino-chow.

Tummy Demons

2011-03-07T17:55:00.001-06:00

I'm not sure what got a hold of me on Saturday. In the morning, I felt pretty damn good at my workout, then Dave and I celebrated with our usual Saturday brunch at Habanero Cafe (eggs & machacado, guacamole, bacon).

Around noon, I heard myself say, "I'm just gonna take a little nap. I don't feel so great."

At 6:00 p.m., I was still in bed, and it was obvious the stomach ache wasn't going anywhere. When I still didn't feel capable of eating at 9:00 p.m., I was officially concerned.

During the course of the last two and a half days, I've "watched" 17 episodes of Law & Order: Criminal Intent and barely left the bed. I say "watched" because yesterday, I slept through most of them, waking only to hit the NEXT EPISODE button on Netflix when the theme music ended.

I haven't done very well in the nutrition department, either, but I have eaten clean, so I guess that's something.

Sunday

1 banana, eaten in 1-inch chunks over the course of six hours (!)
1 egg, scrambled
1 egg, hard boiled
1 frozen strawberry "just fruit" bar
a few spoonfuls of Thai coconut soup Dave got me on Saturday, which went directly into the fridge, untouched

I also cooked some boneless, skinless chicken thighs, then felt queasy from the smell, and put them immediately into the fridge.

Monday

2 oz. cold chicken, eaten in the smallest bites imaginable
2 oz. chicken sauteed with steamed bok choy (hail the return of vegetables!)
2 hard-boiled eggs with a little homemade mayo, jicama on the side
an abandoned attempt at a grapefruit, which in hindsight seems foolish – way too acidic
the remainder of the Thai soup, mostly broth and a few bites of chicken

Things are trending in the right direction, but man! I have zero appetite and my tummy is bloated like I swallowed one of those nice squishy medicine balls we use at the gym.

All of this disclosure has a point: It's impossible to do anything of value when my body isn't working properly: I can't think. I have no enthusiasm. I'm distracted by the internal monologue chanting "lie down, lie down." And although I'm a little bitter that some evil virus was able to circumvent the security system of my squeaky-clean eating habits, this downtime only reinforces my belief that eating right is the foundation of everything good and noble and worthwhile. I've wanted a bowl of noodles or a triangle of toast SO much over the last few days, but I know that wouldn't have provided any real relief in the short- or long-term. Good fuel is what makes everything hum, and if my internal systems aren't working, there can be no quality output: no blog posts, no recipes, no workouts, no music.

NRNM: Take Care of Yourself

2011-03-07T10:24:00.003-06:00

NRNM: Take Care of Yourself

So... I'm a day late with my Day 6 post because I've been zonked out in bed since noon on Saturday because I was cursed by a demon... or maybe it was just a stomach bug.

My stomach hurts, like someone is doing wall balls with a kettlebell inside my abdomen. And NOTHING sounds like it would taste right. I tried sweet potato – epic fail – and finally choked down a banana (in one-inch pieces... took me six hours to eat that damn banana) and a scrambled egg.

Anyway, my brain is functioning about as well as my digestive system, so I'm going to point you to an excellent article about how to feed yourself when you're sick, in lieu of writing something smart myself.

Tip For You and Your Near & Dear
Check out this post from Whole9Life called Feed a Cold. It's got great suggestions for how to baby ourselves back to good health without resorting to the usual suspects of flat ginger ale, saltines, and dry toast (although I'd be lying if I said I wouldn't freakin' love a piece of dry toast right about now.)

Tasty quote:

[O]ur best tip yet… Remember that bad food made me feel bad when I was healthy, so bad food while I’m feeling bad is a recipe for disaster.

NRNM: H2O

2011-03-05T13:40:00.001-06:00

NRNM: H2O

I know! I know! Drinking water feels like kind of a "no, duh" idea... except ask yourself: how much water did you drink yesterday?

I'll tell you how much I drank: 2 cups of coffee at the Cowboy Breakfast and three-quarters of the water bottle I keep on my desk, plus a cup of Natural Calm before bed. That seems like not quite enough.

But let's focus on the positive. Instead of browbeating you, I'm going to woo you.

Here's a list of lovely things water does for you:

Manages appetite: Thirst is a Faker McFakerson: it often masquerades itself as hunger. Drink plenty of water, and you'll know when your hunger is real.

Helps skin glow: One of the many benefits of eating clean is glowing, healthy skin, and water plays a big part in keeping your skin looking dewy and fresh.

Maintains digestive health: I don't want to be indelicate, but we need fluids to help our awesome fuel sources move through our systems. Keep those pipes clean, if you know what I mean.

Banishes bloat: It's counter-intuitive, but the more water you drink, the less you retain.

Fights heart attack: A six-year study published in the American Journal of Epidemiology (May 2002) found that people who drank more than 5 glasses of water a day were 41% less likely to die from a heart attack than the 2-glass-a-day people. This kind of thing always makes me wonder if it wasn't the test subjects other, associated good behavior that got that result, but whatever. Water is good for us, so I'm not arguing.

Delivers super-duper energy power: Your internal batteries will feel like they're running down if you're dehydrated from exercise, the weather, or simply being under-watered. Particularly on humid, hot days – and colder-than-normal days, too – it's essential to drink water to replace fluids lost to sweat and the environment.

Hones bathroom-finding skills: I often joke that I can intuitively find the restroom in any public location. That's because I usually drink so much water, I had to develop an internal Restroom Navigation System (RNS)™. Drop me in any amusement park, shopping mall, big box store, or foreign city, and I'll find you a restroom within 90 seconds.

Tip For You
If you're not a plain water drinker yet, now is an excellent time to start. Use the suggestions for Near & Dear below to help you make the transition.

If you're already a plain water drinker like me – and, like me, forget sometimes to drink enough – I want you to carry a water bottle with you everywhere you go this weekend. And drink up!

Tip For Your Near & Dear
Giving up flavored drinks can be really difficult. Just ask anyone with a Diet Coke addiction! Or worse, an afternoon Mountain Dew and Dr. Pepper habit.

The sugar. The flavor.... it can seem nearly impossible to give up.

So be gentle when you share the above list of cool stuff about water with your loved ones. Then offer an alternative to their sugary favorite that's maybe not quite so austere as a sparkling glass of plain 'ol water. You might try a nice fizzy water with slices of lemon and lime... or a lovely herbal tea, brewed and chilled, then served over ice with a mint leaf. There are lots of ideas for good herbal blends in this post; be sure to read the comments for more suggestions.

Eventually, you might lead your near & dear to water, but you can't make them drink. (Sorry! I couldn't stop myself.)

OMG. This is NOT Smudge. This is a random internet cat drinking water.
But how much does this look like our Smudge?!

Compare!

The one, the only, the Smudge.

Smudge says: Drink your water!

Circle of Awesomeness Challenge: Final Tests

2011-03-05T07:01:00.030-06:00

What a difference the kindness of friends and a good night's sleep can make!

Thursday I was all moody blues, and today, I'm, like, stupid excited to be tackling the final tests of the Circle of Awesomeness Challenge at CrossFit Austin this week. And that, my friends, is the magic of thyroid and female hormones. Isn't the human body a wondrous and majestic thing?! Grrrrrr.

This image is so stupid; I love it.

Anyway, based on what's coming next week, I'm devoting myself this weekend to eating especially powerful food and to enjoying sound, restful sleep. Look at this schedule!

Circle of Awesomeness Testing

Saturday (today!)
Power test: 3 attempt at maximum vertical jump
Strength endurance: 5 rounds: 5 deadlift @ 70% max + max pushups

(I missed this test last time around, so this will be my first attempt. I wish I could say I'm excited about the vertical jumps, but my jumping ability is questionable. I will, therefore, pretend to be eight years old: I wonder how high I can jump?! Watch! Watch me! I'm gonna jump!)

UPDATE: Saturday WOD is done!
DL = 130#
Pushups = 18 - 15 - 15 - 16 - 25 = 89 total
Then I did a 30-second handstand hold... just because.

Monday
Aerobic test: rowing 12:00
(Here's how I did last time.)

Tuesday
Anaerobic test: 30 thrusters in 1:00 for max weight
(Here's how I did last time. My goal is at least 45# this time.)

Wednesday
Strength and power: 1RM Clean
Anaerobic: Fran
(Here's how I did last time.)

Friday
Aerobic: Fight Gone Bad
(Here's how I did last time.)

Tuesday
Strength: CrossFit Total
(Here's how I did last time.)

Except for the "30 thrusters in 1:00" WOD, I'm not going into any of the tests with specific goals other than this: I will do my best and be as fearless as possible in that moment.

Question for you – post to comments: If you had to choose one of the above WODs, which would you choose? And for fun, tell us your least favorite, too.

Cowboy Breakfast: Story In Photos

2011-03-04T13:23:00.000-06:00

This morning was the annual Cowboy Breakfast in Austin. It's the official kickoff of Rodeo Austin, and every year, Dave and I say we want to go... then we forget or I get fussy about eating... and we miss it.

But this year, we decided to find a way to enjoy the fun without dooming our diets. As it turns out, it was super easy and totally fun.

The lesson: if you do your homework and make a plan, eating a Whole30/paleo/primal/real food diet does not mean you have to miss out on the fun.

The food at the Cowboy Breakfast is free, but at first glance, the menu was intimidating:

Biscuits and gravy
Pancakes
Fried catfish
Kolaches
Donuts
Muffins
Milk & Juice

But also...

Sausage wraps
Brisket tacos
Coffee courtesy
Bottled Water

So here's what we did: I woke up a little early and made my usual breakfast and lunch to take to work (both meals today: spicy shrimp and veggies with coconut milk). Our plan of attack for the Cowboy Breakfast was to get coffee first (a little indulgence!), then find the sausage and brisket to eat without the tortilla.

It worked! We toured all the food carts and enjoyed the live country music. I had ONE BITE of a pancake that was wrapped around a sausage link and ONE BITE of fresh-from-the-oven-cornbread, then I snarfed a grilled sausage, learned how to line dance, and got up-close-and-personal with the rodeo pony mascot.

All the fun – none of the poison... and none of those annoying feelings that paleo was preventing me from enjoying my life.

Check it out...

Dave bought me an almost-authentic, commemorative tin cowboy cup.

There were some shifty-looking snake oil salesmen...

And a cowboy with fancy boots and a lasso.

He started swinging that thing...

And roped a few fillies!

After that, we met the real pony...

Then Dave and I made friends with a phony pony (fauxny?!)

There was also a real longhorn with crazy-long horns. I thanked Mr. Beef for being so tasty and nutritious.

With coffee and Texas sausage in our bellies – and my handsome cowboy at my side – it was a pretty great way to start the day.

And that's the tale of our rodeo adventure... until the next time we put on our cowboy boots: March 24, when we go to see (OMG. For real.) Rick Springfield at the Rodeo Arena.

NRNM: Veggie Variety

2011-03-04T10:31:00.001-06:00

NRNM: Veggie Variety

People (wisely) say, "Variety is the spice of life."

There are (terrible) variety shows...
(Seriously, you guys. What the devil is going on in this clip? Can you believe this used to pass for entertainment?!)

There are (sweet and deadly) variety packs...

And CrossFit is defined as "constantly varied, functional movements executed at high intensity."

I'd like you to commit to making your veggie intake varied and functional, too!

I've previously written about how the rainbow of fruits and vegetables can help prevent tastebud boredom – but eating a variety of vegetables also packs a punch for your immune system and overall health. That color variety also represents different vitamins and minerals. The more you eat, the more of the spectrum you've got covered.

Tip (And Challenges!) For You
This weekend as you're prepping your food supply for next week (Is Sunday your cooking day like me?), plan for enough different veggies so you can go a whole day without a repeat.

2@ breakfast + 1@ snack + 2@ lunch + 1@ snack + 2@ dinner = 8 varieties!

I know that's a lot of veg, but it's really not too hard! Let me help with an example...

Breakfast: defrosted frozen, chopped spinach and broccoli
Snack 1: sliced cucumber
Lunch: sautéed kale and spaghetti squash
Snack 2: snap peas
Dinner: stir-fried zucchini and raw jicama

Look at that! Easy-peasy! And I didn't even include a salad which really helps you enjoy a variety pack of produce.

You can make prep easy on yourself by creating a grab-and-go situation in your fridge:

slice/chop a bunch of raw veggies
keep defrosted bags of spinach and broccoli in the fridge
roast other veggies while you're roasting the spaghetti squash
par-steam green veg like kale, zuccchini, etc.

Tip For Your Near & Dear
Do you have people in your life that say they do not like vegetables? My guess is that for most of their meals, veggies are an after-thought. I have to be honest: before I became a dino-chow devotee, vegetables were definitely C-list celebrities in my kitchen. They were the Lee Majors of the Donny & Marie hour. But now, veggies are like J.Lo. to me... sexy superstars. (Yes, my J.Lo. distraction continues. She's just so PRETTY.)

Anyway. Vegetables.

Here's my suggestion for your veggie-phobic friends and family: make them a veggie dish recipe with a "gentle" vegetable like carrots, zucchini, green beans... they might not be ready for a heavy-hitter like kale or beet tops. And they're probably not prepared for tasty green things in their natural state, so dress 'em up a little bit. The addition of coconut milk, nuts, and/or fruit can really help ease the transition... and as long as those accessories are healthy, too, it's a win-win. Here are some ideas for you:

Post to comments and let us know your favorite go-to veggies... what new ones you might try this week... and if you have a picky eater in your house that needs veggie convincing.

So... Maybe a Little Less Whining

2011-03-03T16:51:00.000-06:00

You are so very lucky because you get only a little bit of me at the time of your choosing – instead of the full-bore, hell-on-wheels (maybe in a good way or maybe in a bad way, depending on the day) live version of me.

For the past week or so, I have been unpleasant. As I mentioned on Monday, there's been pouting. And foot stomping. And crying... oh, the crying! I even sprouted some salt drops mid-sprint this morning. Mid. Sprint.

So entirely lame.

All of my recent negativity is centered around a self-indulgent whine that goes something like this:

[sniff] It's not FAIR. [foot stomp] I eat Whole30 almost all the time [sniff], and I go to bed before I want to so I can get eight hours of sleep, and I work out SO hard [sniff] and nothing... NOTHING is happening with my body.

And then I blot my mascara with a tissue, hoping that my eyeliner isn't running down my face and that if it is running down my face, I look tragic and pretty, instead of horrible and smeary.

And then I guiltily remember the blog post I wrote about being the best versions of ourselves – and I meant every word of it – but man! it can be hard to remember sometimes. And then there's the fact that I'm only partially in control of my emotions 'cause of my broke-ass thyroid. Harumph.

So, yeah, I've been a real barrel of laughs – and I say THANK YOU to the people like Dave and Tristy and Stacey who do see me every day, and have been patient and kind during this less than awesome time.

And now, I will do my level best to stop wallowing and return to my chin-thrust-forward-in-defiance-of-thyroid-and-universe stance.

But this morning, I was still all about the whining... and then I learned that while I was complaining about my body not changing, my body was changing.

I'm wearing a pair of jeans today that were too tight to wear comfortably when I went to Prague in September. I haven't worn them since. And while I was not wearing them, my body was getting just a little leaner because now they fit great.

Also, on January 17, we did a Circle of Awesomeness Challenge workout, and today, we repeated it to see how we'd improved. While I was doing the sprints and the pullups, I was thinking, This is stupid. My thyroid's not cooperating, and I know I'm not going to see any improvement. Maybe I shouldn't even do the stupid tests because I'm not going to win, and I'm not going to have better scores so WHATEVER.

I was thinking that while I was doing the freaking pullups and sprints.

THAT IS RIDICULOUS! WHY WOULD I DO THAT?! THINKING ABOUT HOW STUPID IT IS TO SABOTAGE MYSELF LIKE THAT IS MAKING ME YELL.

So, anyway. When I got back to my computer, I checked my previous results.

January 17
Best 200m sprint = 31 seconds
Total pullups (white band) = 9

Today
Best 200m sprint = 29 seconds
Total pullups (white band) = 16

Looks like things are happening. A little bit. And slowly. But that's a little taste of improvement, and since improvement is as delicious as veggies and meat cooked in coconut oil, I'll take. And I'll continue to strive to be the best version of me.

Minus the whining.

Unless I really, really need to whine.

And then I will do it with my whole heart.

For a little while.

NRNM: Go Cuckoo for Coconut (Oil)

2011-03-03T14:26:00.002-06:00

NRNM: Go Cuckoo for Coconut (Oil)

The first time I experimented with coconut oil, I didn't know anything about it, so I got a big bargain tub in the baking aisle of my local run o' the mill grocery store. I was very skeptical and intimidated. It sat in the cabinet for months until I finally opened it, felt overwhelmed by what I saw inside, and tossed it in the trash.

I know! That's totally lame.

Everyone I respect at the gym and online kept talking about how much they loved coconut oil, so I decided to try it again. But I did some research before my next attempt. Here's what I learned:

1. Organic is best because that means that no chemicals are used during growing or processing.

2. Unrefined is a must. It's less processed than refined, and it's approved for cooking at higher temperatures.

3. Because coconut oil is a saturated fat – it's 92% saturated – it's solid at room temperature. If you're accustomed to liquid oils for cooking, this can be weird at first.

4. Coconut oil is great for cooking at higher temperatures. Our dear friend extra-vigin olive oil (EVOO) oxidizes at 200-250F degrees... which means it turns into something that's not so good for you. Unrefined coconut oil is A-OK even at 350F degrees.

5. It tastes mildly like coconut but had less coconut flavor than I thought it would. To my olive-oil-saturated tastebuds, my first spoonful tasted like butter, and I was delighted. DELIGHTED!

6. Coconut is like that seemingly perfect over-acheiver we know who we're grateful to have in our life because they're awesome, but is also annoying because they seem to be good at everything. Or maybe that's just me. Anyway, coconut oil has been shown to help with thryoid wonkiness, has antiviral/antibacterial properties, helps protect against liver and kidney damage, helps manage blood sugar and insulin, and dang! it tastes freakin' awesome, too.

So now, we go through about a jar or so of this kind of coconut oil every week:

Tip For You
Start using coconut oil as your primary fat for cooking. Just about every meal I eat begins with 1/2 to 1 tablespoon melted in a saute pan. You can also drop a dollop on top of hot steamed vegetables like broccoli and brussels sprouts – tastes like buttered broccoli!

But don't retire your EVOO! You need it for your giant salads... and it's lovely drizzled on top of already cooked food. I've yet to find a piece of grilled meat or pile of vegetables or homemade soup that wasn't made even more delicious by drizzling a teaspoon or so of EVOO over the top.

Extra Special Bonus Tip: Make Fat Bombs
Dave doesn't like scooping the coconut oil out of the jar, so we found a kickass work-around. Heat the glass jar in the microwave – without the lid! – until the oil melts to liquid. It takes about 20-30 seconds, depending on how cool your house is (temperature-wise, not decor style). Then measure the oil into a plastic ice cube tray; I make ours with 1 tablespoon servings. Place the tray into the fridge until the oil solidifies, then pop out into a ziplock bag. Fat bombs!

(Humongous thanks to the darling person with a giant brain on the Whole30 blog who first posted this idea. I've forgotten who suggested it, so if it was you, please post to comments below so we can honor you!)

Tip For Your Near & Dear
Coconut oil got a very bad rap in 1994 when the Center for Science in the Public Interest blamed movie popcorn's terrible nutrition profile on the fact that it's popped in coconut oil. And most people have been told over and over and over that saturated fat will kill them.

That means that the new message that a saturated fat like coconut oil is actually very healthful can be difficult for most people to swallow.

Proceed gently.

Perhaps cook a saute for your dear ones in coconut oil, and have this article from The New York Times handy for dinnertime conversation. Note that the Times article doesn't yet wholeheartedly embrace coconut oil as a primary fat source, but it does start to remove the previous stigma.

And here's a juicy quote that exorcises the demon of saturated fat:

“I think we in the nutrition field are beginning to say that saturated fats are not so bad, and the evidence that said they were is not so strong,” said Dr. Thomas Brenna, a professor of nutritional sciences at Cornell University.

NRNM: Celebrate the Tribe

2011-03-02T16:05:00.002-06:00

NRNM: Celebrate the Tribe

It's always kind of stunning to me when the media gets it right, but I'm super excited to say that Nightline aired an interview with Robb Wolf and Art De Vany last night – and the piece was really nicely done. There was maybe a little bit of a "Look at those crazy fake cavemen eating meat!" vibe at the beginning, but the interviewer gave both Robb and Art an opportunity to speak intelligently and with humor about why the paleo lifestyle makes sense.

Bonus points for...

stressing the inclusion of vegetables
showing CrossFit as a supportive tribe of people striving to be their best
Art towing a car, and Robb walking on his hands
making the traditional nutritionists look like pinchy, skinny wannabes next to our paleo leaders – maybe we should take them out for a steak and a CrossFit workout!

Demerits for...

the nutritionist who cautioned to "watch the fat"

Overall, I think it's one of the best mainstream media portraits of this lifestyle.

Tip for You & Your Near and Dear
Today's assignment is an easy one! Watch this video and revel in how fortunate we are to already have adopted a real food lifestyle – then forward the video to at least one person who needs a nudge in the right direction. For many people, a major network news broadcast like this can make something "fringe" seem much more approachable and manageable.

What do you think of the piece? Post to comments and let us know!

You Are Not So Smart

2011-03-02T10:22:00.000-06:00

Hey, you guys! I've got a favor to ask you... can you read this post, then go listen to a super-good song, then cast a vote for my husband, if you like it?

Cool! I knew you'd say yes.

Here's the scoop:

My wicked-smart and talented husband Dave introduced me to the blog You Are Not So Smart a few months ago. It's mission is pretty awesome:

The Misconception: You are a rational, logical being who sees the world as it really is.

The Truth: You are as deluded as the rest of us, but that’s OK, it keeps you sane.

David McRaney, the brains behind the writing, deconstructs and demystifies topics we kinda take for granted, like the Just-World Fallacy ("Misconception: People who are losing at the game of life must have done something to deserve it.") and Procrastination ("Misconception:You procrastinate because you are lazy and can’t manage your time well.").

It's good, heady stuff.

In celebration of his new book deal, readers were invited to submit creative pieces that relate to his blog, and my husband Dave entered a really awesome song in the contest.

It would be super badass if you could go listen to Dave's song, and if you like it, give him your vote.

You can listen to it RIGHT HERE.
Just scroll down to David Humphreys and click play – then vote!

These are the lyrics, in case you want to sing along:

SMARTER by David Humphreys

she. she thinks the clock has a plan
to make her late for the bus
and she'll miss his connection.

the radio hums and it sound like a signal

he. he waits too long
says I'll get to it soon
I'm on my way to the car and the airport

gotta go baby but you know that i love you

i wish we were smarter
with a tattoo of a plan on the back of our hand
i wish we were smarter
with every step we fall a bit
i wish we were smarter

he. he thinks the moon follows him
down the hall, out the door
because it loves him like Elvis.

he says the arrows are all pointing his way

she. she likes a sale
at the mall, all the clothes
puts them on then she's somebody special

but she looks like everybody on her block

are we all just fucked up monkeys
in our self-made cement zoo
waiting for someone to come along
and tell us what to do?

or are we all stuck here together
with the flaws that we have bought
leaning on our neighborhood
for all the things that we are not?

And for fun, you can hear more of Dave's songs – with me on piano and backing vocals! Happy Birthday Mrs. K and Two Lanes are two of his best. Enjoy!

NRNM: Think For Yourself

2011-03-02T08:17:00.002-06:00

NRNM: Think For Yourself
One of the things I found most dangerous about the ADA guidelines is that we Americans are expected to digest them as is. An authority speaks, and we're intended to believe it as Truth.

Harummph.

I have deep faith in the opinions of the nutrition leaders I trust – but it's also very important to me to stay informed and explore lots of different opinions. Which is why I spend a fair amount of time each day visiting with the online leaders in the paleo/primal/real food world... and why today, I'm encouraging you to explore the opinions out there, too. I love love love that you read my blog – but I want you to question me and push me and read what other people have to say, too.

Tip For You:
Step outside your current community and read a new blog. Pick one, subscribe to the RSS, and read it for a week. Familiarizing yourself with different opinions on this lifestyle – dairy or not, nuts or not, eggs or not, 80% compliance or 100% – can help you decide what YOU think. Yes, trust the experts... but trust yourself, too.

Here are some of the resources that I visit frequently to make sure I can back up my zealotry:
Whole30
Mark's Daily Apple
Robb Wolf
Loren Cordain
Modern Paleo
Chowstalker
Foodee
Plus any of the paleo recipe sites I've listed here

Or go whole hog and subscribe to Paleo Digest, a new blog that compiles paleo posts every day.

But remember: your assignment is to commit to at least one new blog and READ it. Every day. For a week. Learn a new point of view. Be open-minded, but also very critical and skeptical. Chew on what you read. Then decide whether or not to add the new info to your bag o' tricks.

Which brings me to...

Tip For Your Near & Dear:
If you're a dino-chow devotee, you're probably pretty passionate about the way eat. And you're probably accustomed to co-workers and friends and family raising curious or somewhat judgmental eyebrows. And you've probably wondered how to convert them to seeing the light.

To me, the easiest way to open the door is not to kick it in with a hard sell, but to grease the hinges with a gift and kind words. We give greeting cards and gifts for holidays like Valentine's Day and birthdays, but what's more crucial than the food we eat? Give a real gift on this totally made up holiday month.

Buy a copy of the Whole30 Success Guide or The Paleo Solution – or even better, lend them YOUR copy with the dog-eared pages and highlights – and as you place it in the recipient's hand, tell them, "March is National Nutrition Month. I love you, and I want you around – feeling great – for as long as possible. I really learned a lot from this book, and I'd love to know what you think of it, too."

Then drop it. Make yourself available to answer questions, but take yourself out of the equation and give your near and dear time to learn and think for themselves.

March is National Nutrition Month

2011-03-01T14:24:00.003-06:00

This month, the American Dietetic Association is throwing a party. They're calling it National Nutrition Month® 2011, and the goal is two-part:

1. To focus attention on the importance of making informed food choices and developing sound eating and physical activity habits.

2. To promote the ADA and its members to the public and the media as the most valuable and credible source of timely, scientifically based food and nutrition information.

There's an official web site and an invitation to use their logo if you blog about them and all manner of downloads and games. They've planned a full-on assault of the webbernet. I suspect we'll be seeing and hearing a lot about this campaign in the coming weeks.

If you're a dino-chow afficianado, you might be feeling a little anxious just now. I know it gives me pause. But be strong. We can get this together. Let's take a look at each of the ADA's mission statements and see what's what.

Numero uno...

"To focus attention on the importance of making informed food choices and developing sound eating and physical activity habits."

Um, OK. That doesn't sound like a bad mission. I am definitely FOR informed food choices and sound habits. But what does the ADA specifically recommend?

According to the ADA's "Everyday Eating for a Healthier You," along with fruits and vegetables (whew), the ADA guidelines also recommend the following: (I've bolded the poisons I find particularly egregious, just in case you miss 'em.)

Whole grains: Increase whole grains by choosing whole grain breads and cereals, brown rice and whole wheat pasta.

Low-fat or fat- free milk, yogurt and cheese or fortified soy beverages: Include 3 cups per day for calcium, vitamin D, protein and potassium. Lactose-free milk is also an option.

Vegetable oils such as canola, corn, olive, peanut, and soybean: These are high in monounsaturated and polyunsaturated fats.

I guess we should be pleased that olive oil was at least mentioned in the list. But I'm too distracted by the recommendations to eat whole grains and soy, soy, soy (milk)... and corn!

Alright. I'm working up to full-rant speed now. Let's hit mission #2. Hold my hand...

"To promote the ADA and its members to the public and the media as the most valuable and credible source of timely, scientifically based food and nutrition information."

The ADA's official description of itself is this:

"The American Dietetic Association is the world’s largest organization of food and nutrition professionals. ADA is committed to improving the nation’s health and advancing the profession of dietetics through research, education and advocacy."

Again, that sounds pretty good, right? They want to be credible and valuable and timely – and being committed to improving health through research and education is totally kickass. Who could possibly be against that?!

But this is where those important critical thinking skills come in handy. Research is only as useful as the brains behind it. Use a biased brain, get biased results.

I don't want to go all conspiracy theory on you, but I've read snippets here and there about the source of the funding for much of the ADA's research. The ADA is way too close to corporations for my comfort. This link right here kinda makes me feel like I'm in a disaster movie, waiting for Gene Hackman to blow the whistle on the bad guys that everyone knows are bad but just can't seem to eliminate.

Maybe there's nothing sinister going on.

Perhaps, the worst of it is that the people writing ADA guidelines are merely ill-informed, rather than greedy and malevolent. I don't care. That leaves us in the same place: a dangerous food pyramid and an organization with high visibility spreading misinformation.

But, my friends! Do not despair. Because we have big-brained, big-muscled angels on our side, in the form of Whole9Life and Robb Wolf and Mark Sisson and Sarah Fragoso and Loren Cordain and the multitude of paleo/real food/primal bloggers that eat well and share what they know every day.

So... in fierce opposition to the ADA's National Nutrition Month, I'm doing my own advocacy. Throughout March, I'll post ideas and tips for something you can do to improve your own health habits, along with stuff you can do to painlessly share what you know with the people you love. There is almost nothing harder than helping loved ones see the light about good health – but maybe together we can find un-intimidating ways to share the love so our dear ones don't fall prey to the ADA. (You can find all the posts right here, or click the "National REAL Nutrition Month" label below.)

Look for my first National REAL Nutrition Month post later today. Til then, drink some water, eat a vegetable, and do a handful of pushups. 'Cause I love you, and you should love you, too.

Deconstructed Hamburger Salad

2011-03-01T12:17:00.000-06:00

Most of the time, cooking and eating is a social and creative outlet for me. Although I complain (sometimes a lot) about the scourge of making dinner, there is something uniquely satisfying about putting a plate in front of another human and saying, in essence, "I made this for you."

But sometimes, I get to cook just for me. Those meals often feature things that make Dave wrinkle his nose: olives, fish, seafood, chicken livers.

Last night, craving a hamburger or pizza or something equally junky, I poked around in the fridge and came up with the junkiest healthy food I could.

First, full disclosure: I love iceburg lettuce.

I know that is a weird position to hold.

Additionally, I love shredded iceberg lettuce when it's kinda warm and wilty.

Double-weird, I know.

Accept that, then move on with me.

The salad I cobbled together combined elements of a hamburger and an Italian sub. It was not pretty – and I ate it straight out of the mixing bowl – so there's no photo, but it was super tasty and enormously satisfying. As I watched Downton Abbey, I might have remarked out loud to the empty room, "Holy sh*t! This is good."

This is not my salad; this is a cute bento box salad.

NOTE: This "recipe" includes my favorite hamburger ingredients, but it's wildly adaptable so have fun with it. This is one of those rare cases when I didn't think about what you guys might like – I just made exactly what I like. Should you want to play around with it, avocado and tomato would be a nice addition... and I wish now, in the light of day, that I'd remembered to add sliced banana peppers.

Deconstructed Hamburger Salad

Ingredients:
1/4 head iceberg lettuce, shredded
a little bit of yellow onion, sliced very thin
4 oz. crumbled and browned ground beef
olive oil, red wine vinegar
salt, pepper, garlic powder
Penzeys Italian Herb Mix
homemade mayo
sliced jicama

Directions:
1. Place lettuce and onion in a bowl. Drizzle with olive oil and vinegar. Smash about 1 teaspoon of Italian herbs between fingers and add to bowl. Toss well, then sprinkle with salt, pepper, and garlic powder. Toss again. It's important to do this step first so the lettuce can wilt a little bit and the flavors can meld. If you like your lettuce really crisp, don't dress the salad 'til the end.

2. Brown the beef in a saute pan with salt, pepper, and garlic powder.

3. Add the ground beef to the top of the salad while it's still sizzling hot from the pan. Place a dollop of cold mayo on top of the hot meat. Serve jicama on the side. Grab a fork and eat like an animal. Go ahead! No one is looking... or maybe that's just me.

AMRAP: Pout, Gasp, Sweat

2011-02-28T14:05:00.001-06:00

Question of the day:
Is it possible to pout and complete a WOD?

Answer:
Why, yes! Yes, it is.

But note: the diversion of energy to facial muscles required for pouting is not recommended. However, research shows that while one might find one's workout more pleasant if an attempt is made to enjoy it, the damn thing does, in fact, get done, good attitude or bad.

Skills
5 sets:
1 power clean + 2 clean pull-unders
rest :30
AMRAP kipping pullups, white band + 2 negatives, 5-count on lower
rest 2:00

cleans: 45# --> Went light because of the pull-unders.
pullups: 10 - 9 - 7 - 5 - 5

WOD
5 rounds:
:30 max pushups
15 unbroken box jumps, 20"
:30 max abmat situps
10 OH walking lunges, 25# plate
rest :30
My time: 14:13

Gah! I was sure during the box jumps that I was going to eat it. I did not, which was no small relief. And pushups are still killing me. I managed only 10 per round, and they hurt, and I wanted to cry, and it was pretty unpleasant.

Monday, man.

Smoky Pear Bites

2011-02-27T18:55:00.002-06:00

I can't tell you how desperately I wished this morning that I could just order a pizza for us to nosh on while we watch the Academy Awards tonight. But I didn't do it!

Instead, as I lounge on the couch in my ridiculously cute leopard-and-pink-rose print pajamas (with ruffles on the sleeve and pant cuffs, no less), we'll be enjoying delicious dino-chow snacks.

On our menu:
Applegate Farms Organic Beef Hot Dogs – sliced into coins and served on fancy toothpicks with jalapenos and banana peppers

Cucumber, jicama, snap peas, and celery – served with homemade onion dip (homemade mayo + shallot salt + chives + paprika)

Smoky Pear Bites – This recipe sounds crazy, but I'm telling you: It's CRAZY-GOOD! Can be made with or without the bacon. Made up of contrasts – sweet & salty, cool & hot, crisp & chewy – these little tidbits make flavor explosions!

Smoky Pear Bites

Ingredients:
1 just-ripe pear (We used Bosc.)
a few slices of high-quality, no-garbage bacon, cooked to desired crispness
paprika
cinnamon
salt

Directions:
1. Cook the bacon your preferred way. I like the oven: 400 degrees on a foil-covered pan for 12-15 minutes. Drain on paper towel and cut into 1-inch pieces.

2. Cut the pear into 1-inch pieces.

3. Lay the pear pieces out on a board and sprinkle VERY lightly with sea salt, then with your fingers, sprinkle with cinnamon and paprika.

4. Top each piece of pear with a piece of bacon; spear with a toothpick.

NOTE: I eat bacon only on special occasions, but the pear+salt+cinnamon+paprika is 100% approved for anytime eating, and it is amazingly good. Try it! For real.

Talk Derby To Me, Part 2

2011-02-27T12:26:00.000-06:00

A few weeks ago, I was fortunate to talk Derby with Butterscotch Bitch of the Iron Range Maidens Roller Girls for her radio program RealGoodWords on KAXE public radio.

First, I need to say Yeeha and Hell, Yeah! to the ladies of Iron Range Maidens for not only surviving their first bout, but winning with a score of 143 to 64. Check out the adorable (and deadly?!) uniforms on the Prom Queens.

And second, if you'd like to hear me blah blah blah about Flat Track Roller Derby, the power of creating a persona, and how Derby got me ready for CrossFit, you can listen to the interview here. Big thanks to Butterscotch Bitch, Helen Killer, and Kitty Catastrophe for asking great questions.

Barbell Love

2011-02-25T11:24:00.002-06:00

Stephanie at Radical Hateloss has a totally kickass post today about "Barbell Love." Definitely do yourself a favor and read it.

A tasty snippet:

We do the heavy lifting in life – whether we are running our families or our careers, often times both.

We lock our grip on what needs to be moved... and move it.

We may be sore from yesterday's trials, but we come back day after day and do what needs to be done.

I've had only a so-so week: super busy at work, riding the energy roller coaster courtesy of my broke-ass thyroid, and fighting to maintain a positive attitude in the face of impending monthly hormone poisoning and the aforementioned un-fun roller coaster ride.

Yeah, one of those weeks.

But some of the purest, best moments came during my two CrossFit workouts, when I could clear my mind of all the bullsh*t and just breathe. Barbells and dumbbells may be made of cold, unyielding metals, but they sure feel like the reassurance of a warm hand sometimes.

Thank you, barbell!

Friday Workout
Skills
5 rounds:
5 floor presses @30×0 - rest :30
5 good mornings @4040 - rest :30
5 seated db presses @20×0 - rest :90

My weights:
floor press: 65 - 75 - 75 - 80 - 80
good mornings: 33 - 33 - 43 - 43 - 48
db presses: 20

WOD
3 rounds:
10 deadlifts @45-55% of your 1 RM = 85#
20 burpees
My time: 6:17
_____________

Wednesday Workout
Skills
3 sets:
10 powell raises/arm @30×0
10 split squats/leg @30×0
8 external rotations/arm @30×0
rest 1:00

WOD
7 rounds:
200m sprint
7 step-ups, 20"
7 abmat situps

Southwestern Cumin-Lime Dressing

2011-02-24T16:58:00.001-06:00

Oh, man! I've been having way too much fun playing around with variations on my homemade mayo.

High on the success of my creamy Italian dressing experiment, I wanted to concoct something "like ranch, only better" because between you and me, I'm not a dill fan.

But you know what I do like?

Come on! You do... CUMIN

So, check it: Cumin-Lime Dressing... in a flash.

OK. This isn't a photo of MY dressing, but this is a
close approximation of what my dressing looked like.

Southwestern Cumin-Lime Dressing
Makes enough for two side salads or one entree-sized salad; easily doubled or tripled, but tastes best when made fresh.

Ingredients:
2 tablespoons homemade mayo
1-2 teaspoons lime juice
1 clove garlic, crushed
1/2 teaspoon ground cumin
a few jalapeno rings, finely minced (optional)
salt & pepper, to taste

Directions:
1. Place mayo in a small bowl. Add cumin, garlic, and jalapenos, if using; blend well with a fork.

2. Mix in 1 teaspoon of the lime juice, then taste and season with salt and pepper. If your dressing is too thick, add either a little more lime juice or water – a 1/4 teaspoon at a time – until it's the right consistency. Keep in mind that it will get slightly more liquidy as you toss it with ingredients.

3. Let the flavors meld for about 10 minutes before consuming.

Now, what to do with this magic elixir?

Cook ground beef with a little cumin and chili powder, then drizzle with cumin-lime dressing.
Use the dressing as a dip for red pepper strips, cucumber slices, tomato wedges, and matchsticks of jicama.
Blend with an avocado to make extra-creamy guacamole.
Use in tuna or egg salad instead of plain mayo.
Place on a spoon; eat. (I'm only halfway kidding.)
Drizzle over a freshly-grilled burger or steak.
Toss with cold steamed shrimp, cubed avocado, and tomato.
And yes, this is really great on a regular ol' lettuce salad, too.

Homemade Coconut Butter. F Yeah.

2011-02-22T13:24:00.001-06:00

You know what this is?

That is coconut butter waiting to be released from its constricting flake form.

Like most of the Whole30, dino-chow, paleo people I know, I've been gradually falling more and more deeply in love with coconut products. It started with the aforementioned coconut flakes as a snack, evolved into coconut oil as the fat of choice in all of my sauté pans, reached a fever pitch with coconut milk curries, and culminated in replacing my bedtime spoonful of Sunbutter with bites of coconut butter. There is no sleep as restful as coconut butter sleep!

But as sweet and creamy as the coconut butter tastes, the $9 per jar price tag left a bitterness on my otherwise happy tongue. Seriously. Nine bucks?! For what's essentially a ground up coconut?!

There must be a way to make it at home, I thought.

Google offered up lots of blogs that said, basically, "Grind coconut in a food processor. Eat."

I thought I could do better. And I did!

Here you go, friends. Homemade coconut butter for, like, a quarter of the price. Plus you get to gloat because you made it your own damn self.

Grab a spoon!

Homemade Coconut Butter
Note: I flavored mine with a little almond extract, and it is heavenly. But if you're a coconut-flavor purist, just skip the extract. Also, full disclosure: mine retained a little bit of coconut pulp – it's not quite as smooth as the commercial kind. But it's super tasty!

Ingredients:
5 oz. unsweetened coconut flakes or shreds
1 tablespoon coconut oil, melted
3 shakes of sea salt
1/2 teaspoon almond or vanilla extract (optional)
generous helping of patience

Directions:
1. Place the coconut in the bowl of a food processor and add the other ingredients. The "shakes" of the salt are just that: 3 quick wrist flicks of a salt shaker.

2. Turn the food processor on high and walk away. Seriously. Go do something else because it needs to run for 10-15 minutes. Be sure to check it around the 5-minute mark so you can scrape down the bowl and feel smug that you're making your own coconut butter. Then check it again every 5 minutes or so. You know it's done when it starts to stick together like cookie dough or is beginning to liquify. It will solidify a bit when it's cool.

3. When it's finis, indulge in a little spoonful, then store in an air tight container at room temperature. If it's cold where you are, you might need to zap it in the microwave for, say, 10-15 seconds to eat it after it solidifies.

NOTE: Your food processor might get a little bit hot during the grinding process; try not to be alarmed. I've made this three times, and each time, the processor was warm but it kept running. And the results were yummy.

So... what do you do with coconut butter?

1. It's a creamy, tasty addition to curries. It works especially well in this one as a replacement for the shredded coconut.

2. It's an awesome "I need a snack... NOW" snack. On a spoon. Perhaps topped with one perfect macadamia nut. Healthy fats, I love you!

3. It turns humble fresh fruit – apples, pears, grapes – into dessert.

4. And it transforms semi-sweet vegetables like butternut squash and sweet potatoes into manna. Just schmear a little on the hot veggies, sprinkle with sea salt, and dig in.

5. I swallow liquid fish oil from Omega-Maine most days, and although the flavors of the oil help a little with getting it down my throat, when I mix the chocolate or vanilla fish oil with a spoonful of coconut butter, it's almost like a snack.

BONUS MODIFICATION:
If you don't have a coconut butter problem, i.e., you can control yourself and eat a reasonable amount of it without diving into the jar face first... you might want to try this:

When the coconut butter base is done, take a handful of macadamia nuts, roughly chop them with a sharp knife, then mix them into the coconut butter. It's Meliciously delicious!

Learning To Sail

2011-02-22T09:56:00.000-06:00

“I’m not afraid of storms, for I’m learning how to sail my ship."
– Louisa May Alcott

Alcott is best known for her semi-autobiographical novel Little Women. Raised in New England in the 1830s, she was a tomboy: "No boy could be my friend till I had beaten him in a race," she claimed, "and no girl if she refused to climb trees, leap fences ..."

Her family was poor, and she was determined to help them, so she took odd jobs _ teacher, seamstress, governess, servant – and started writing. She was also active in the abolition of slavery and establishing women's rights.

"... I will make a battering-ram of my head and make my way through this rough and tumble world."

Sounds like Louisa would have been a perfect candidate for CrossFit! Oh, to invent a time machine to bring Louisa and Charlotte Bronte into 2011 for a workout, a meal, and a long, long talk about writing... and life.

Smupdate! February 21, 2011

2011-02-21T17:12:00.000-06:00

This just in: Smudge really likes Jane Eyre, too... and since we'd never seen the adaptation starring Orson Welles, we held down the couch this weekend through every spooky moment of the 1944 classic.

Smudge and I are in agreement that we prefer the 2006 Toby Stephens-Ruth Wilson version.

Is It All In The (Arm)Pits?

2011-02-18T10:25:00.001-06:00

Oh, friends. I'm firmly entrenched in cranky town this morning. My complains, in no particular order:

I slept lousy.
My boobs are too big.
My tummy is too flabby.
My thighs look big in these pants.
It's wicked humid which makes my hair frizzy.
My busted, broke-ass, good-for-nothing thyroid is making my fingers and eyes puffy.
I had no snatch this morning. No speed. No extension. No landing. No snatch.
I tried to snatch deadlift an embarrassingly heavy amount of weight because I didn't realize the snatch grip meant I wouldn't be able to lift as much. The whole class watched me try and fail.
The WOD was a 5:00 AMRAP of pullups and pushups. No bands. So I did jumping pullups which are enormously depressing and my pushups were slow, like this: slllllooooooooooowww.

But I did keep the video below in mind, and I did touch my chest to the floor almost every time, and I did keep trying until the clock hit 5:00 exactly.

It sucked all around.

But this video does not.

Thanks to Go Tami Go for sharing this video!

Talk Derby to Me

2011-02-16T11:35:00.001-06:00

Before I was CrossFit and dino-chow, I was a Texas Rollergirl. See?

That's me, just after giving Sparkle Plenty a full-on body check that sent her flying into the audience. I really had a thing for Sparkle Plenty.

I've been thinking about my Derby days a lot this week for two reasons:

This Sunday, February 20 is the season opener for the Texas Rollergirls at their new venue: The Austin Convention Center. (Get your own tickets here.) I'll be in the audience watching the carnage-on-wheels and hosting for Karaoke Apocalypse – double fun!
Tonight at 6:30 Central, I'll be talking Derby on KAXE, the public radio station in Grand Rapids, Minnesota. I'll be talking to Butterscotch Bitch of the Iron Range Maidens Roller Girls for her radio program RealGoodWords. Rollergirls and books – throw in some food and it would be most of my favorite things!

If you want to tune in to the interview, you can listen online here. I've promised to reveal some deep, dark secrets not included in my book – and I'm sure to share some embarrassing stories, too.

And should you find yourself wanting to catch your own Derby fever, I encourage you to visit my Rollergirl Name Generator. Nothing – and I mean NOTHING – is as superhero aura-inspiring as giving yourself a kickass alter ego.

Breathing As Easy as 1-2

2011-02-15T14:34:00.000-06:00

I like the advice in this video a lot! It's a nice little tutorial on how to manage breathing to help with a heavy squat.

When I'm lifting heavy, especially on stuff like back squat which makes me kinda nervous, I can sometimes freak myself out by standing under the bar too long and thinking through all the possible cues and reminders. By the time I'm ready to move, I've thought myself right into paralysis.

My excellent coaches at CrossFit Austin and Whole9 have reminded me to NOT think quite so much when addressing the bar. Just focus on ONE cue, tops. Right now, my favorite is "Tight, tight, tight." (for just about everything!), but I've also gotten good mileage out of "Chest first." (deadlift) and "Fast elbows." (clean)

Next time I do a squat workout, I'll focus on one cue, and take this good breathing advice: one breath to get the bar, one breath to do the squat.

Smupdate! February 14, 2011

2011-02-14T20:16:00.001-06:00

Happy Valentine's Day from Smudge!

Sunday Cooking WOD

2011-02-14T13:29:00.001-06:00

We totally scored at our local Sprouts this weekend: organic, grass-fed ground beef for $5.99/lb. I bought eight packages! Along with happy chicken, ground lamb, and a hunk of beef for stewing.

Then after a truly glorious two-hour nap yesterday afternoon, I shuffled to the kitchen – grumpy and grumbling – to prep food for the week. I really enjoy playing with flavors in the kitchen, but working the assembly line of meat and vegetable prep can bring me down. In my noggin, it officially signifies the shutting down of the weekend and the cranking up of Monday, man.

So like all things I dread, I decided to make it a WOD. Could I do all my prep in one hour? Dave and I started the clock, and I started rattling some pots and pans.

With the weather so mild, the oven made the kitchen pretty warm. After my first round in front of the stove, I stripped down to a tank top and opened the windows. I felt like this:

But I persevered, bouncing back and forth from the stove – where I had TWO pans going at once – to the grill outside the kitchen door. My iPod cranked out cooking-appropriate tunes (Hello, Social Distortion and The Clash!), and a timer went off at 5-minute intervals so I wouldn't burn anything.

Sunday Cooking WOD
For time, 60-minute cutoff:
Steam a head of bok choy
Steam a head of Swiss chard
Roast a large spaghetti squash
Roast sweet potatoes
Grate cauliflower for fouscous
Grill 2.5 lbs. chicken
Grill 1lb. chicken sausage
Make rogan josh with ground lamb
Sauté 2 lbs. ground beef
Hardboil 1 dozen eggs
Prep 1.5 lbs. Moroccan pork chops

My time: 61:00 – dang! Just past the cutoff!
Cleanup time: 5:00

Not too shabby! For anyone who thinks they don't have to time to prep for clean eating, I call bullsh*t. One hour of chopping, steaming, and grilling netted us enough raw materials to build meals for at least four days.

It wasn't really all that much fun, but every WOD in the gym isn't a PR-inducing, love-fest either. Sometimes, you've just gotta get it done.

And the grilled chicken, spaghetti squash, and Swiss chard I ate for breakfast and lunch today (with Tsardust Memories)? Delish!

**A loving shout-out to my teammate Dave for giving me an assist by cleaning 2 lbs. of fresh green beans and cutting up a gorgeous pineapple for tonight's dessert.

A Valentine To Kale

2011-02-11T13:19:00.003-06:00

Just in time for Valentine's Day, an adorable ode to everyone's favorite superfood. (Click it to see it nice and big.)

Writer/illustrator Anne Emond offers this and other funny adorableness on her comics blog and her personal site.

Should you find yourself with a bunch of kale, consider the following recipes – presented with love from me to you – to move your kale from the fridge to your belly:

Kale: simple & garlicky
Kale: creamy & spicy
EZ Sauteed kale – also includes a 101 on why kale is SO good for you
Kale chips

(Dino-chow eaters: Anne's recipe ideas above are also excellent except for the miso. If you're into dino-chow, use chicken, beef, or veggie broth instead.)

I Wish I Had Arms Like Barbie

2011-02-10T14:35:00.001-06:00

[source]

Not because I aspire to her completely unrealistic measurements – read this entertaining piece that answers "What would a real life Barbie look like?" – but because if I had arms like Barbie, I COULD TAKE THEM OFF UNTIL THEY FEEL BETTER.

This month's workouts at CrossFit Austin are devoted to helping us train for the testing we'll undergo at the end of the Circle Of Awesomeness Challenge. Yesterday, we focused on movements to make us better at Fran and Fight Gone Bad.

Skills
5 sets:
3 snatch push press+ 3 OH squats
rest 1:00
10-8-6-4-2 chest-to-bar kip pullups
rest :90
My weights: 53 - 53 - 58 - 58 - 63
Pullups: blue band

WOD
7 rounds:
2:00 AMRAP
5 push press, 55#
5 sumo deadlift high pull, 55#
rest 2:00
My rounds: 4 + 4 + 4 + 4 + 4 + 3 + 4 = 27

That WOD looks kind of unassuming, right? Those were vicious 2-minute intervals. I felt myself just give up on round 6... I wasn't even close to completing four sets of push press + sumos... and then before the final round, I decided there was NO WAY I wasn't going to get four. I finished with a few seconds to spare. Just goes to show ya: the arms might want to come off, but the noggin is the boss. (Matt if you're reading this, thanks for being my workout partner. Keeping pace with you helped me stay on track.)

P.S.
I'm proud to say that I got the second-highest score for girls at RX (another girl got 32!).

"You're The Top" Tuna Salad

2011-02-09T12:01:00.000-06:00

Dave is a fan of my homemade mayo, but he confessed a few days ago that since his Whole30, the idea of tuna salad left him cold.

"I miss the sweet pickle relish," he said, oh-so-sadly.

Which got me thinking: is there a healthy way to make tuna salad with a touch of sweetness and crunch?

And then I remembered the Waldorf salad.

Between you and me, I've always thought Waldorf salad – made of apples, celery, and walnuts in mayo, served on a bed of lettuce – sounded really yucky. It seemed that the salad was confused about whether it wanted to be sweet or savory.

The concoction was created at the Waldorf Hotel (later to be the Waldorf-Astoria) in New York in the 1890s, and it appeared in a cookbook in 1928. The salad was so popular, it was featured in Cole Porter's "You're the Top" from the musical Anything Goes.

You're the top!
You're a Waldorf salad.
You're the top!
You're a Berlin ballad.
You're the boats that glide
On the sleepy Zuider Zee,
You're an old Dutch master,
You're Lady Astor,
You're broccoli!

I skipped the celery – 'cause I don't like it – and added scallions and spicy mustard for extra zing. I also changed up the nuts. Dave likes cashews; I like pecans. Ta-da! "You're the Top" Tuna Salad.

"You're the Top" Tuna Salad
This makes enough for two hungry people.

Ingredients:
2 cans tuna (I prefer it packed in olive oil.)
1 small apple, diced
a few scallions, green tops only, sliced thin
1 oz. pecans, walnuts, or cashews, coarsely chopped
1 teaspoon mustard
2-3 tablespoons homemade mayo
salt & pepper to taste
NOTE: If you like celery, a sliced stalk would not be a bad addition.

Directions:
1. Place apples, scallion tops, nuts, and celery (if using) in a medium-sized bowl. Mix well.

2. Drain liquid from tuna and add tuna to the boil. Mash with a fork to break up tuna and blend ingredients.

3. Add mustard and mayo, then mix with a rubber spatula until well-blended. If you can stand it, let the tuna salad sit for 15 minutes so the flavors can meld. While the tuna ingredients are getting to know each other, cut up some raw vegetables to eat alongside... This is also yummy served with butter lettuce leaves to make hand-wraps, or stuffed into the halves of a raw red pepper.

NOTE: To balance the creaminess with a tiny tangy bite, add 1 teaspoon of vinegar along with the mayo in step 3.

New Legs

2011-02-08T14:25:00.001-06:00

Yesterday I had a less-than-awesome review of my thyroid situation with my endocrinologist. I was disappointed and allowed myself to wallow last night: pajamas immediately after work, Law & Order: Criminal Intent re-runs, nuts and blueberries and coconut milk, unremitting pouting. I threw an excellent pity party.

But throughout the day, my little voice was also reminding me that I am fortunate. My condition is well-understood, and the treatment is clear. I'm not in pain. Suck it up, buttercup.

This morning, I saw this: a video of Joao Silva, a New York Times photographer walking on his new legs. He stepped on a mine while documenting a squad of American soldiers in Afghanistan and lost his own to the explosion.

The slideshow of his photos is amazing: he squeezed off three more frames after the explosion, from his position on the ground. And the video of him walking on his new legs – triumphant.

I suspect that Silva and the soldiers he photographed do not have the luxury of throwing themselves a pity party on the couch; there's no time for that when there's real work to be done.

See Joao Silva's photos and watch the video.
Learn more about Joao Silva here.

Box Jump Face

2011-02-08T10:10:00.001-06:00

Not to be confused with pullup face, deadlift face, or thruster face.

[Thanks to the photog at CrossFit Austin for capturing the moment.]

From Snow to Sunny, 60s, and Sprinting

2011-02-06T08:22:00.004-06:00

First, the snow.

I know half an inch of snow and temperatures in the teens aren't a big deal to many readers of my blog. But in Austin, Texas, it's a very unusual occurrence. According to the local news, last week included some of the coldest temperatures in Austin since 1989. (Our friends, visiting from Alaska, joked that we really didn't need to go so far to make them feel welcome.) That kind of freaky weather shuts down our town and makes everyone start jumping up and down, yelling,

Snow Day! Snow Day!

Look! This is a photo Dave took of the street near our house. (See more photos of snowy Austin here.)

Early Friday morning, we piled on the layers – I wore two pairs of pants and a silk tshirt under a longsleeved tshirt under a turtleneck under a cardigan under a fake fur coat)– and we went for a walk in the winter wonderland. Dave even made a snow angel!

But that was Friday.

Yesterday the sun lit up the fairy tale-blue sky, the temperature climbed to 60-something, and it was Perfect Running Weather™, so we hit the trail.

PRW deserves more than a ho-hum slog around the lake, so this is what I did:

Sunny, 60s, and Sprinting Workout
4 rounds:
2:00 run + :30 walk

10 rounds:
:30 sprint + 1:00 walk

1 round:
easy half-mile run to the end of the 3-mile loop

Then we ate salads on the roof patio of Whole Foods with our guests, and lounged in the sun like lizards.

Visiting pals + snow day + Perfect Running Weather = awesome weekend.

Right On

2011-02-04T16:46:00.001-06:00

Reading Is Sexy

2011-02-04T07:00:00.001-06:00

... especially if you're reading stuff about eating clean and conquering the world!

I just discovered Jimmy Moore's Livin' La Vida Low-Carb blog, and he's got lists of hundreds of paleo and low-carb blogs. Definitely a fun and educational way to kill some time.

His most recent list – 50 Low-Carb, Paleo & Health Blogs For February 2011 – includes the Whole9 and Nom Nom Paleo... which are two of my favorites, too.

Take THAT, Hormone Poisoning

2011-02-03T12:03:00.001-06:00

Gentlemen: If you're squeamish, you might want to avert your eyes. I'm going to share some girly details with my lady friends. You're welcome to stick around 'cause I'm going to talk about lifting heavy stuff, too.

So, yeah. Hormone poisoning. I've talked about the joys of being a girl before: the dropsies, the emotional outbursts, the sleeplessness, the excruciating cramps, and lackluster workouts. All for the privilege of having children, which is something I don't want to do anyway. It's an enormously frustrating way to burn through, like, seven days a month.

Except this month, it's only been three days.

I only vaguely got the dropsies. (Hey! I didn't walk into any doorframes this month!) I had ZERO emotional meltdowns. I had only one night of less sleep than I wanted with a weirdo dream in the middle. And just a day and a half of cramps.

Plus, my workouts for the last two days have been AWESOME.

I attribute this to two things:

1. I've eaten 100% clean for 32 days.
2. The Synthroid dose I've been on for the last three months seems to be the right one.

I'm honestly amazed at what I did in the gym this week – not because it's objectively awesome, but because it's damn good for ME. And I'm giving myself a gold star for finally, FINALLY making it to the craptastic gym to lift heavy. Tuesdays this month, I'm doing Coach Wes's strength program on my own. Woot!

When Wes prescribes a movement, he also defines a tempo, which makes heavy lifting Hard. For example 40X0 on a back squat means:

lower for count of 4
hold 0 at the bottom
stand up
hold 0 at the top

And 42X2 means:

lower for count of 4
hold for count of 2 at the bottom
stand up
hold for count of 2 at the top

Trust me: that is some tricky business! Usually it means I can't move as much weight, but this week, there was some magic happening!

Tuesday - Heavy Lifting
lunge walk, 50 steps
50# bar

back squat 5X5 @ 40X0
95 - 115 - 125 - 130 - 135

narrow grip OH squats 3X5 @ 42X2
45 - 55 - 65

HA! My previous 1RM for back squat was 140. But lookie that! One hundred thirty-five – FIVE times – at that excruciatingly slow tempo.

That was some serious fun.

Wednesday - CrossFit Austin

Skills
hip cleans: 5-5-5-3-3-3
rest 1:00 after 5s; rest 3:00 after 3s
45 - 65 - 75 - 80 - 85 - 90

WOD
4 rounds:
10 kip pullups, red band
10 box jumps, 20”
10 unbroken thrusters, 45#
3:00 rest
My time: 15:08

My 1RM on clean is 90... but woot! I moved that sucker three times almost without stopping. Love that.

Girly hormones can suck it. Synthroid and dino-chow trump estrogen. Neener.

Today I Will Get Stronger

2011-02-02T12:48:00.000-06:00

CrossFit Lisbeth has done it again. Really nice post on her blog today.

My favorite part:

Today, I will get stronger — in my sinew, in my head, in my heart. I will consume no food that weakens me, no words that will bring me down, no blackness to poison my soul.

Paleo-Friendly Valentine's Day Gifts

2011-02-01T11:01:00.001-06:00

I am terrible at celebrating what I consider the minor holidays... stuff like St. Patrick's Day and Groundhog Day and, yes – forgive me – Valentine's Day. But in my quest to be the best version of myself, I'm making an effort this year to celebrate more – and that includes silly commercially-produced holidays. Why not?! There's not a damn thing wrong with making an extra effort to smile more and maybe do a little something extra to let someone special know they are VERY special.

I don't deny that the quickest way to win my heart is through my stomach. But I also don't see any reason to tank my Whole30 eating efforts with candy or champagne or forbidden foods simply because the calendar reads February 14. So I've compiled a list of sweet kitchen gadgets that can show your beloved they are loved, without handing them a 2-pound box of sugary poison. Because I am a lazy shopper and buy almost everything online – and, who am I kidding, I buy mostly from Amazon – this list if comprised of stuff you can order from Amazon and know it will arrive on time.

Heart-Shaped Bamboo Spoon
Perfect for stir-frying a big pile of vegetables and protein into a plate o' love for yourself or your sweetheart. I have several bamboo spoons and they are the awesomest for stove-top cooking.

Cast-Iron Heart Casserole
This is a little on the spendy side, but a dish like this is as long-lasting as true love – and it's great for roasting/braising heart-y meats like Greek Beef stew, beef short ribs, pork shoulder, and lamb shanks.

Mini Hearts Pan
How sweet would spinach muffins be baked in the shape of a heart?!

Love-ly Measuring Spoons
These fancy spoons are ideal for concocting a love potion... like Sunshine Sauce or Creamy Italian salad dressing.

Red Heart Cutting Board
Because nothing says 'true love' like chopping something into itty-bitty pieces!

Silicone Egg Rings
Breakfast for dinner? Breakfast in bed? How about breakfast for dinner in bed!... made all the more romantic with heart-shaped eggs.

Jane Eyre
I know! It's totally not a cooking thing. But you know I think it is the GREATEST BOOK EVER. And this edition has a Valentine's Day-worthy cover!

Jane Eyre DVD
In case you've already read the book (or don't want to read the book... for shame!), this is the film version that I love best. Nice for a girls'-night movie party, or a romantic snuggle.

Finally, here's an adorable FREE gift for your favorite foodie valentine...

FREE Sweet DIY Fruit Stickers
From Thig & Thistle, a PDF you can download to create stickers that make fruit even sweeter.

And should you receive a box of chocolates on Valentine's Day, indulge in one or two... but only if they're Good ones. (I promise you this: if I wasn't in the middle of a Whole70, I would be having a box of See's sent to our house.) And after you savor one or two, remember that feeding yourself quality food is a loving act – and get the candy out of your house.

16 Packs Of Poison

2011-02-01T10:53:00.000-06:00

Nice video from New York City Health Department. I love that they're making the connection between sugar and heart disease. If only they'd left out the reference to milk!

Alarm Clock Support Group

2011-01-31T13:42:00.001-06:00

Hello... my name is Melissa, and I'm alarm clock challenged.

I've told you about my alarm clock issues before.

Yesterday, I thought I'd found a solution; I bought a new alarm clock.

The buttons on my old clock needed to be pressed three times to advance one minute, and Dave's fancy, reliable clock was retired because of its constantly-lit face (verboten in our cave-like bedroom with blacked-out windows).

As a reward for 30 days of compliance with the Whole30 program, I decided I would treat myself to a new clock. (I know! I'm a wild woman. A new clock! That's just crazy!)

The new one is tiny so I can shove it in the drawer during the day)... it's battery-operated so it doesn't tick... it has no back-lighting... and the buttons work perfectly on each press.

That is, the buttons respond exactly to the time you enter on the clock.

When I set it yesterday, the time was 1:10 p.m. So I punched the HOUR button once and the MINUTE button ten times. Perfect! 1:10.

Then I set the alarm. I hit the HOUR button five times and held the MINUTE button until it cycled through to 55. Perfect! 5:55.

Then this morning I woke up, naturally, no alarm... at 7:33. Three minutes AFTER the end of my CrossFit class.

Horrified, I picked up my new clock, depressed the LIGHT button to turn on the backlit blue glow, and saw that the face said 7:33 PM.

Silver lining: I got 9 hours of sleep.

My name is Melissa, and I'm alarm clock challenged.

Thank you!

2011-01-30T19:35:00.001-06:00

My dino-chow cookbook survey received more than three times the response I thought it might because...

YOU ARE THE AWESOMEST READERS EVER!

Now I have to chew on the results and start making my production plans. There's going to be a lot of bangin' pots and pans around here!

And if you missed the survey, but have thoughts on the dino-chow cookbook that you'd like to share, you can either post to comments or shoot me an email. I'd love to hear from you!

My Favorite Weekend Breakfast: Machacado Con Heuvo

2011-01-30T14:42:00.001-06:00

Doing a strict Whole70 means not eating breakfast at my favorite Tex-Mex breakfast joint. My writing skills and the English language, in all its richness, cannot accurately convey the depth of my heartbreak at missing my Saturday morning machacado plate.

But I'm being strict-strict and as much as I love Habanero Restuarant, I don't know what kind of fat they use to cook their eggs, so even when I say 'no' to tortillas and refried beans and their 'breakfast potatoes' which are FRENCH FRIES (For breakfast! FRENCH FRIES for breakfast! Have you ever heard anything to wonderful-horrible?!), I can't be sure that what I'm eating is 100% compliant.

Let me be clear: eating at my favorite restaurant once a week and consuming the mystery oil is generally fine with me – but I'm doing a STRICT Whole70. And that means no eggs at Habanero. For now.

Call me a dummy – Go ahead. Shout it out! "Dummy!" – but it took me until last weekend to realize I could recreate my favorite Habanero breakfast at home. Minus the poison, of course.

Machacado con heuvo is a Mexican dish made from shredded dry beef called carne seca, eggs, diced onion and tomato, with a touch of jalapeno. According to Wikipedia, carne seca originated near Monterrey, Mexico... and a woman named Tia Lencha is credited with creating my favorite Saturday morning, post-workout, my!-my!-I-do-love-a-big-pile-of-eggs breakfast.

The dried beef has just the right touch of saltiness – and the chewiness of the beef is the perfect foil for the tender scrambled eggs. It's rich and super-satisfying. Join me in thanking Tia Lencha for her delicious contribution to our lives.

Machacado Con Huevo
NOTE: The recipe below makes enough for two me-sized people; adjust accordingly. Also, carne seca should be available in most grocery stores; the ONLY ingredients in the package should be beef and salt. Also, you an adjust this according to your taste. Like cilantro? Throw in a handful. Hate tomatoes? Leave 'em out. Ran out of garlic? Proceed anyway.

Ingredients:
6 eggs
2 oz. machacado
1/4 yellow onion, diced
1 clove garlic, crushed
1/2 jalapeno, finely diced (optional)
1/2 tomato, seeded and chopped (optional)
1/4 teaspoon chili powder
salt & pepper
coconut oil

Directions:
1. Crack the eggs into a bowl, sprinkle with salt and pepper, then lightly beat with a fork. Set aside.

2. Heat a skillet over medium-high heat and add coconut oil. I used about 1/2 tablespoon to start. If you're leaner and more muscular than I am, feel free to add more fat!

3. When the pan is hot, add the onions and jalapeno. Saute until the onions are tender, and the vegetables are beginning to get nice brown spots, about 7-10 minutes. Add the garlic and cook until fragrant, about 30 seconds. DON'T BURN THE GARLIC!

4. Add the machacado and chili powder. Continue to stir fry until the beef is coated in the fat from the pan. Toss in the tomatoes and stir-fry until the tomatoes are beginning to soften, about 2-3 minutes.

5. Push the vegetables and beef to the side of the pan and add another dollop of coconut oil; I used another 1/2 tablespoon or so.

6. Add the scrambled eggs to the fat in the pan and push the meat and veggies into the egg. Let it rest for a bit so the egg gets a hold of the other ingredients, then gently stir with a wooden spoon. This is where your personal preference needs to dictate cooking time. I like my eggs really well done with brown spots, so I cook the hell out of 'em... you do what you like.

7. Taste a bite and add salt and pepper as necessary... then dig in!

Gold star if you serve this with:
- homemade pico de gallo or salsa
- sliced avocado or homemade guacamole
- sliced jicama on the side

Double gold star if you don't reserve this delicious dish for breakfast!

Art + Anatomy

2011-01-29T09:18:00.000-06:00

I only recently discovered this blog, and I'm loving it. Called Street Anatomy, the blog "obsessively covers the use of human anatomy in medicine, art, and design."

Here are a few of my favorite images so far...

And finally, how great are these salt & pepper shakers?! (Buy 'em here.) Perfect for any dino-chow table!

Why, Hello There, Fight Gone Bad

2011-01-28T10:36:00.001-06:00

For some reason, I think I like Fight Gone Bad.

Fight Gone Bad
3 rounds:
1:00 push press, 55#
1:00 row
1:00 wall balls, 15#, 10ft target
1:00 sumo deadlift high pull, 55#
1:00 box jumps, 20"
1:00 res

Oooo, I love Fight Gone Bad, I'll say when others complain about the combo of push press, wall ball, sumo deadlift high pull, rowing, and box jumps. I love that format... and there's push presses and box jumps... so fun!

I gaze fondly at the commemorative t-shirt from FGB day in 2008 (when I won first place in the intermediate division).

At CrossFit Central, I was always excited when the monthly assessment was two rounds of FGB.

I feel proud when I remember that in 2009, I was finally FINALLY able to do 20" box jumps and lift the 55# barbell, so I did the workout RX for the first time.

And I was really disappointed to miss FGB day in 2010 because I was in Prague. I mean, I was thrilled to be in Prague, but FGB had become a welcome tradition.

So I was super-duper excited yesterday when I learned that our final test for the Circle of Awesomeness Challenge would be Fight Gone Bad. I wore my FGB t-shirt and good luck knee socks (black and white stripes).

WHAT WAS I THINKING?!

Yes, I like the format. Yes, I like the movements.

But hell, yes! Fight Gone Bad is really hard.

Halfway through round two, my inner 8-year-old was whining: This hurts!

A high five of thanks to Carissa who counted my reps, cheered me on, and reminded me to pick up the bar when I really didn't want to.

My total reps: 215

Not my best score – in 2009, I got a 221 – but this is the first time I've done FGB since my thyroid retired and left me cold. I'll take that.

And now, I throw down a challenge: sure, we can do Fight Gone Bad, but what I really want is to see a CrossFitter tackle something like this (Nick, Jerry, Sleeves, Fro, Chaz, Kirk, Rob, Wes, and Boone, I'm looking at you!):

(This video is from 1941. Apparently the Russian cossacks recovered from the excess adrenaline of battle with a little get-down.)

Cookbook Survey

2011-01-27T12:01:00.002-06:00

[source]

UPDATE (1/30/11): The survey is now closed. Thanks a ton to everyone who participated. You're the awesomest readers ever!

My dino-chow cookbook has transformed from 'idea' to 'work-in-progress.'

Recipes have been selected... food photography skills are being refined... new stories are being written... but I need your input to make sure I really get it right.

I will be ever-so-grateful if you take a few minutes and complete the survey I put together.

Everyone who fills it out will be entered in a drawing to win some good stuff: a free copy of the cookbook, a copy of Rollergirl: Totally True Tales From The Track, and a jar of my favorite homemade spice blend.

Thanks in advance, friends! Now... go take the survey!

Change - And A Cookbook - Is Coming!

2011-01-27T10:37:00.000-06:00

When I started this blog on March 27, 2008, it was mostly to amuse myself. My book had been on the market for a year, and I was bored with the writing required by my corporate overlords. I was about five months into my CrossFit journey and was just beginning to feel good enough about my body to be excited about the fashion possibilities. Inspired by GoFugYourself and Flickr Wardrobe Remix, I decided to write about the possiblities for self-expression provided by fashion. Because I can remember exactly what I was wearing for every significant event – and some not-so-significant ones – in my life, I thought I'd never run out of material.

For a few weeks, I wrote about men in hats and favorite boots – but I was becoming way, WAY more interested in the changes happening inside my body and inside my noggin. When I documented my first Spartan 300 workout in May 2008, my real blog was born.

A few months later, I posted my first recipe. (And I still think it's a pretty good one!) As my knowledge of and commitment to dino-chow has grown, so has the recipe section of my blog. It's up to 94 entries now... and I have a huge list of new recipes to share in the coming months.

It's time for another evolution of The Clothes Make The Girl, so over the next few months, I'm going to re-launch my blog with better graphic design, organization, and functionality – and the same mix of recipes, stories, ranting, raving, and musing. Along with all of that, I'm also putting together a cookbook!

Later today, I'll post a survey designed to gather your thoughts on the cookbook, so keep an eye out for the link later! Your input is really important to me – I won't be satisfied unless the cookbook is just what you need to help you eat delicious dino-chow every day.

So... a humongous hug and high five to old friends who've been with me from the beginning and to new friends who've just stopped by for the food. Writing to all of you is one of the best things I get to do with my time. It's both a comfort and a gift to have you in my corner to cheer me on and to commiserate when things don't go as wonderfully as I saw them in my overactive imagination. Thank you!