2013 Resolution Review

2011-year-resolution-400x400It’s July, we’re half way through the year! Let’s take a look at how I started 2013, shall we?

2013 Resolutions:

  1. Produce Garden
  2. Flower Garden for Giving
  3. No white sugar
  4. Chickens (shh, don’t tell anyone)
  5. Proper Clothing Line

January specific Resolutions:

  1. Whole30
  2. 30 days of Fitness

January. Now to review, we can start with January. I was almost spot on with a Whole30 AND 30 days of fitness. However, I know I skipped 2 days and then I konked out at 24 days. So really, I completed a Whole 25, give or take, and only 22 days of fitness, but it was an admirable start! If I do say so myself.

1. Now for the year’s resolutions. *Sigh* My produce garden is/was an epic fail. So sad! However, a good farm takes lots of care, planning, work, and attention. I have teamed up with a soil-expert friend of mine, Seppi Garret from Your Garden Solution, and I am confident that I will wrangle this yard yet!

I was able to get a few salads out of my  heritage greens before they became too bitter and I do believe I’ll get some more in the ground for the later half of the harvesting season. Nothing like a fresh salad! We also had success with carrots and onions this year, which we eat a ton of. I suppose is wasn’t a complete fail. Seppi and his son, Ben, were kind enough to help add a new bed by bartering a few pieces of wood, some vermiculite, cardboard and sweat for some video work documenting Seppi’s amazing yard built on the designs of permiculture. I love a good barter! We hope to continue to expand throughout the next year. Our yard is large and full of sun. We just need to work on good soil to bring forth a bountiful crop.

2. There is NO flower garden. Over zealous is not a new addition to my list of characteristics.

3. SUGAR! I try, I really do. I go in spurts with it, and it’s usually because of the lack of fresh food when I get home from work at 11pm and just feel hungry and drained. Of course, I realize fresh food will replenish my body, and the most exciting evenings offer me leftovers from my family’s dinner. However, they do not always enjoy something I would consider nutritious and sometimes I eat it anyway. Any kind of pasta is a direct offender. I don’t even like pasta. I vow to try harder.

4. The chickens have been an ongoing topic of discussion and planning. At this rate, I can feel a community of advocates growing stronger where I live. Perhaps we’ll change policy and break in new habits for our neighbors to learn and adopt. I’m also waiting to meet new, over-the-fence neighbors before I surprise them with our (sub)urban petting zoo. But we have a great location place, I know a guy with a coop and my research is hefty!

5. I turned 33 the other day and guess what I got for my birthday? That’s right! A clothing line. My family loves me.

perfect

I sense a theme in my posts this week and it’s that I’m not perfect. I think we all knew that, of course, but I want to impress that this is reality. Success and failure are relative and I feel very successful in my choices pertaining to a simpler life, a healthy diet and being fit-enough. Does that mean I’m gung-ho, 100%, on my game all the time? Hell no. But it certainly doesn’t mean I’m not doing a good job. Every new moment presents an opportunity for a better choice. Choose best as often as possible.

Oh, did I mention; I’m back at Crossfit717 as of Monday. Say hi, I’m too nervous to speak!


“Don’t Be Weird,” Mark Sisson

It’s a statement that resounds with me constantly and one I’ve written about before. Mark Sisson first uttered these words, in my presence, at PaleoFX in Austin, TX two years ago. He also mentioned level of choice in the world of clean eating and fitness. Extremes will result in extremes and moderation in, well, moderate results.

When I first began to cut grain and sugar, I was an extremist. I felt like I might die (DIE!) if I ate a grain of rice or a speck of sugar in my coffee, NO potatoes, not even a yam. That was 3 years ago. Over time, and through lifestyle changes on many fronts, I’ve reached specific health and fitness goals and then backed off, introduced some starch back into my diet and backed off from them, tried new things in moderation and decided whether or not it was a short or long-term addition. No matter what the choice, though, each were conscious and that is what I am most proud of. I have learned so much about food and our bodies from my journey with “Paleo” and clean eating. I have researched for myself, compared notes, kept food journals and understand how my body reacts to certain things more so than others.

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In my old age (kidding, I fully intend to live to 100. I’m barely a third of the way through!) I’m able to recognize my strengths and weaknesses. I thoughtfully work towards making, what I find to be a weakness, more of a strength. More often though, I just try to make it less of a reason I don’t achieve the results I desire. Like being a food nazi. Strong word, but I have a feeling that’s how people think I live my life and it’s not.

Just recently, I went to dinner with a few friends. The dinner special was Tilapia stuffed with crab. YUM! When it came, there was a small side of rice and a cucumber salad. Everyone waited to see if I would eat the rice. OF COURSE I ate the rice. I was a little surprised by everyone’s anticipation of my decision. The meal was delicious and I devoured every single grain of it. I very rarely eat out but when I do, I try to choose the best options. I don’t ask the waiter a thousand questions about ingredients or sauces because I do not have a specific food allergy or medical reason to do so. I would rather allow room for others, should they need to inquire, without making it weird. I feel that paranoid about a restaurant’s menu, then I’d rather choose another restaurant. That’s not weird at all, just smart.  

Although I still do not condone replacing all your junk food with gluten-free junk just because it’s ‘gluten free’, I have loosened my thought process for my own children and will buy them gluten and gmo free cereals as an easy morning breakfast. Also, just because they enjoy a bowl of cereal every now and again. Processed food is still processed, after all. Fresh is always better. But again, I’m not trying to be weird or make my kids feel weird, so they also enjoy a gluten, gmo and wheat free waffle or pancake from time to time. Still seem weird to you? Baby steps. Besides, they’re just called waffles in our house. My girls understand they are a better choice of waffles because of the brands we choose to spend our money on. 
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So, while my stomach is not as flat as it was 2 years ago and my thighs have more fat then they did last summer, I am still healthy and happy with my decisions. I am satisfied with my eating lifestyle at this moment and make conscious decisions to keep my body in a good enough state, while allowing room for ease due to a more hectic lifestyle then I was leading in the past. I’ve dropped from extreme to moderate…with leanings towards extreme. Give me some room here, folks.

I still consider myself 80% Paleo but would rather promote clean eating to others and slowing ease them into a grain-free lifestyle. I realize not everyone is a born extremist and many would rather begin making one better choice at a time. Robb Wolf recently posted the 7 Shades of Paleo, which reminded me that I’m still on track even though I eat sweet potatoes and don’t interrogate the waiter about ingredients. I’m still making great decisions, despite my lack of extremes. Thank you Mark and thank you Robb, you had me at hello.

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Healthy Family – Healthy Future

I remember as a little girl, sitting on my father’s running shoe-covered feet, arms around his sweaty knees, while he completed sit-ups after his run. I’m certain each of my 5 siblings has a similar memory. I don’t know how far or how often he would run, but he always encouraged us to run and/or to be physical. What I do know is that he completed his 1st marathon on his 50th birthday and he began Cross-fitting in his 60’s. INSPIRING.

I never did go for a run, not until just recently actually, but I was active in baseball, softball and swim team through most of my adolescence. After activities ended, I gained weight and ate/drank unhealthily for most of a decade. Towards 30 is when I found Paleo and Crossfit, only after entering motherhood. Motherhood is when it all clicked for me; I am a role model, a leader of a pack and I must make right choices for my cubs. At least, that is what goes through my mind on a daily basis.

My girls on a recent hike up White Rocks Trail in Cumberland Co, PA. We made it all the way to the top!

My girls on a recent hike up White Rocks Trail in Cumberland Co, PA. We made it all the way to the top!

While I once lived to party, I now enjoy walking my children the 10 blocks to a mile, to and from school, digging up soil and mixing compost, researching what plants work best with other plants to help deter critters, promote healthy growth and of course, taste the best. I’m using heirloom seeds, recycled egg cartons to start them, chopped off milk jugs in the event of a chilly evening… Who am I and how did this happen to me?! But most importantly of all, I am doing all these things with my children. Children who live in a culture where we are taught to trust the government, doctors, big brand names and their friends’ well-meaning treats on a daily basis. I’m hoping to infuse them with their own power through information gained and gathered on the fringe of what passes for our modern American culture. Do as I say / Do as I do. I am teaching by example and although they make choices that aren’t best, they also know that eating healthy food before a sweet treat is a better idea so their bodies don’t feel bad. That they learned on their own.

One of my 2013 resolutions was to grow as much as possible based on what my family likes to eat. So far, I have 2 4×4 garden beds with carrots and onions, broccoli, brussel sprouts, cabbage, cauliflower and I’ve begun seeds inside (due to a late winter chill and fear of frost) which include a variety of peppers, cucumbers and greens; arugula, spinach, butter crisp, head lettuce, I’ve also planted snap peas in a very fun way…I’m sure I’m forgetting something and I hope I’m able to keep up with it all! I also plan to add another raised bed to our farm this season for all the greens and the potential of 3-6 hills for melons and pumpkins. Luckily, our backyard has plenty of room for both play and food. Of course we’ll also be mixing these two very important aspects of life together by building a wall for the vining veggies to grow up and my kids to play under, FORT!

I used scrap pieces to make a humble wall for some snap peas to climb. I am propping it up with another stick to create a fort for the kids to play in and to provide some shade in our very sunny backyard.

I used scrap pieces to make this humble wall for our snap peas to climb. I am propping it up with another stick to create a fort for the kids to play in and to provide them additional shade in our very sunny backyard. They helped paint, roll out the chicken wire and plant the peas.

While my 6 year old churned the soil and collected any weeds from our back 2 beds, my 5 year old helped me plant seeds in egg cartons with a bit of our first batch of compost, started last year in my Mother’s Day present. We tend to the yard every chance we get on these brisk Spring days, before I have to go to work and they have to attend school. We look forward to Sundays when we can really get our hands dirty and everyone gets a say in where and what we plant. The time we spend together is priceless because we’re working as a family FOR our family.

That's me in the black, next to my father and his wife, both active members at Crossfit717, along with 1 of my daughters, 2 nieces and 3 nephews. They were all participants during a fundraiser featuring family wods and a pint sized wod circuit. Not pictured: another daughter and my husband, who dj'd the event.

That’s me in the black, next to my father and his wife, both active members at Crossfit717, along with 1 of my daughters, 2 nieces and 3 nephews. Not pictured: another daughter and my husband.

Life has a way of coming full circle as I caught my nephews sitting on each other’s feet while the other completed sit-ups in preparation for the family WOD (work out of the day) at Crossfit717‘s weekend event in support of Autism. It was a great day, filled with fun, family and fitness. My younger girls were able to participate in a WOD circuit, built just for 8 and unders including box jumps, burpees (their fave), air squats, farmer carries and more, while my husband dj’d the event. We have surrounded ourselves with quite a community. My only wish is that my children influence their own friends and family in a similar way some day and my efforts are not in vain.

How does your family stay focused on health? Leave a comment or join us on Facebook for more posts and discussion.


Week 6: Menu & Receipt

I don’t have a lot of time today so let’s keep this short and sweet, I hit a total of $109.06. If I were shopping at one store, I would have put back a pack of wings or thighs, or perhaps a bag of apples. Instead I put back my baking essentials of honey, vanilla and something else at the 2nd store, in order to stay closer to the budget of $100. It’s not a hardship to be without stock for cookies or muffins. Choice!

It's a learning curve shopping at 2 stores with this budget so bare with me while I work out the kinks!

It’s a learning curve shopping at 2 stores with this budget so bear with me while I work out the kinks!

This week’s menu was made after I went shopping based on the available funds, sales and meat choices that were in the stores. If you noticed, I used a $1 off coupon for some nitrate free pepperoni – just check Applegate’s website!

Our fries are fresh cut from sweet potatoes and/or organic white potatoes. My sandwiches are on lettuce. And real chili doesn't have beans! Ask a Texan.

Our fries are fresh-cut from sweet potatoes and/or organic white potatoes. My sandwiches are on lettuce… And real chili doesn’t have beans! Ask a Texan.

What are you having for dinner this week? Leave a comment or join us on Facebook to chime in on another topic.

To check out previous $100/week budget Menu & Receipt posts click below.


What’s for Lunch?

I had a follower on Twitter recently ask “what are you eating for lunches??? I read your menu and see leftovers on the menu for dinner. Just curious.” GREAT QUESTION.

@evroman
I was posting my lunches to our Facebook page pretty regularly while I was in Barber School and I think people enjoyed that. It allowed them to see, I really AM eating a lot of leftovers and salads with a side of carrots and guac or a banana, as I say, “ALWAYS MAKE EXTRA”. A few other things as my lunch go-tos are:

  • (Grass-fed from a local market) Hotdogs & kraut
  • Mixed greens, sliced veggies, hard-boiled eggs and leftover protein (salad, duh) sprinkled with Annie’s Oil & Vinegar, the brand is nonGMO and also has a great taste to it, unlike a few other organic O/Vs I’ve tried
  • Scrambled eggs, onions, & cayenne paper, sometimes I’ll add Boar’s Head lunch meat to the scramble or leftover protein
  • Leftover protein (think meatloaf) with a dippy egg on top – YUM
  • Boar’s Head sliced turkey/chicken/roast beef/London broil (or other nitrate free, gluten-free lunch meats) rolled up with any medley of cucumbers, carrots, apples, grapes, etc dipped in mustard

I follow my hunger cues and usually don’t eat the standard 3 meals a day, instead I eat when I need to fuel up or replenish my fuel. Breakfast has never been my forte and after reading a nice article on How To Start Your Day by Mark Sisson, I first drink a giant glass of water, followed by my morning coffee (I usually have another cup when I get to work around 3pm). I tend to eat before heading into work (think, filling my gas tank) and that could range between 11am and 3pm. This is what I call Lunch.

Real food gives you real energy.

Real food gives you real energy.

Now that I’m finished with school (daytime) and moved onto my new career in hair (a lot of evenings), I continue to plan out our Dinner menus that I usually prep for my husband who finishes cooking for himself and the girls. I tend to bring leftovers for my work-Dinner (think, gas station pit stop on your way to the beach) from the day before. When I get home from work, I always eat again. This is my after-work Dinner (think, filling tank after a long trip). While I am on my feet and hustling at the salon, I use and maintain a balanced level of energy which is so very important in customer service. I can thank my diet for that! Energy is VITAL in this industry but really it is vital to my life in general; mother, wife, household, preschool, kindergarten, career, it gets intense. I’m certain you have a similar story.

In short, I pick my food based on the fuel I’ll need for the day. A slow day like today? A sunday where I’m going to be prepping food, hanging with kids, attending a birthday party and having dinner with the fam – I won’t need as much fat/protein as I do on, say, a Tuesday when I am running back and forth all morning between preschool and kindergarten, cleaning house, doing laundry, prepping meals, working 6-9 hours on my feet, calculating, thinking, planning, etc. This is something I’ve learned over the years and after paying close attention to how my body feels with the fuel/food I’m choosing.

What do you typically have for lunch? Leave a comment of add to the conversation on Facebook!

 


There’s an App for that!

I’m on my iPhone all the time. Whether I’m looking up a word in the dictionary, scheduling my calendar, posting to Pushups and Carrots on Facebook or using it to log my workout, everything I want or need is handy! I’m not a junkie, however. I have 1 page of apps. And I’m not a gamer so everything I download is a tool with a purpose.

Here are a few of my favorite apps that help keep me focused, motivated, and in shape. AND THEY’RE FREE.

 

  • dirtydozenDirty Dozen – Simply lists the 12 most contaminated fruits and veggies. 5 servings from this list will bring no less than 14 different pesticides into your body a day. YUCK. You’ll want to buy these 12 plants organic whenever possible. The app also offers a Clean 15 list which you can find deals on since you’re not committed to organic-only options. It’s an easy go-to when I’m in the produce section. They even have a list of 53 fruits and veggies ranked in order of most pesticides. Apples are #1. I believe 5lb bags of organic apples are on sale this week at GIANT. Just saying.

 

  • nongmononGMO – I’m the asshole standing in the organic aisle just staring at her cell phone. I promise I’m doing something valuable, not texting my girlfriends. Typically, I’m comparing brands via my nonGMO app and finding the brand who doesn’t use genetically modified organisms in their ingredients. I am especially interested if this is a non-paleo item, as I want it to be as clean and wholesome as possible for my 4 and 5 year olds’ bodies. Just because something is labeled organic, does not mean it is the best choice. Research your food.

 

  • workoutsWorkouts – This takes the guess-work out of what exercise routine to perform when I’m running behind, only have 30 mins and can’t think straight because I just rolled out of bed. Choose your target area ie; abs, arms, butt, legs, cardio or full body, then choose your length of time 10-30 minutes. Only have 5 minutes? Make it count. The app provides a count down during each exercise so you can see the light at the end of the tunnel, it also shows a video of the movement along with posted tips for best form and technique. EASY PEASY. Remember to stretch.

 

What are your favorite apps? PLEASE SHARE!


A Cheap & Healthy Perspective – Week 1

I hear it all the time, “I’m on a tight budget, I can’t afford to eat like you.” Well, I too am on a tight budget. $100/week for food, in fact. I have a family of 4 and this budget also includes non-paleo foods for my (amazing) husband because again, this is my journey and I won’t pressure him into it, nor will I sabotage myself because of his preferences.

A few things:

  • Is grass fed meat better? YES. Does that mean it’s all I eat? NO. I buy meat that is on sale. Some of it is grass fed (YUM) and some of it is not. From the sale meat, I create my weekly dinner plan.
  • When not fresh, frozen or canned veggies? FROZEN. Freezing vegetables will help lock in the nutrients but also doesn’t allow it to sit and soak in sodium until consumed.
  • Cooking serum? Coconut oil or butter. Real, unsalted, raw butter – THE best. Although I’m attempting a Whole30 right now so I’m sticking with coconut oil or bacon fat. Butter is a dairy.
  • Fast & easy? Sure, there are lots of fast and easy ideas I can and will share, but eating plants & proteins does require preparation and forethought. It’s a lifestyle CHANGE, so all you fast paced, eat-on-the-fly, no time for prep folks, take a deep breath and reevaluate your priorities. Is health one of them?  …Always make leftovers so you have them for breakfast and lunch options …bake some eggs in muffin tins and freeze for easy access …soups and stews in the crock pot are a lifesaver! …whole fruit and veggies are a sweet and crunchy snack option. SIMPLICITY in food brings forth a simpler life.

paleo-food-pyramid

With that being said, I’ve decided to share my shopping list and meal plan to help folks get started. Also because I’m a simple girl with simple tastes and my recipes/meals are far from fancy. I think most of you can relate to having small children or spouses who aren’t always adventurous with their palates. Also, they are not on a Whole30, I am, so I will post my variations to anything for my own plate. Here we go:

Sunday: Leftover Stew – In a crock pot on low, I tossed leftover roast and meatloaf, frozen veggies of our liking, and broth together. After seasoning to taste, I checked back at dinner time! To serve, I added a dollop of pre-prepared mashed cauliflower to a soup bowl and scooped some soup on top. One of my daughters enjoys soup in a bowl, the other enjoys soup on a plate sans liquid. Wa-la.

Monday: BBQ – 1lb ground beef and a can of Manwich. I had my husband dish out my portion of beef first, before adding the Manwich. The family had it with fries and apples, I enjoyed it on top a bed of greens and carrots.

Tuesday: Pork & Kraut (OF COURSE!) – In a crock pot on low, I added a layer of sliced onion, a layer of sauerkraut, pork loin, and a final layer of kraut. Checked back at dinner time and added some pre-prepared mashed sweet potatoes and apple sauce to my plate. MY FAVORITE MEAL.

Wednesday: Chicken with Onions & Peppers – My husband pan cooks the chicken and sautes onions and bell peppers. I enjoyed that atop a bed of greens, carrots, cucumbers, radishes and celery. The rest of the bunch had some noodles with their chicken.

Thursday: Leftovers for the family – There wasn’t anything ‘clean’ leftover so I enjoyed some frozen Tilapia, sweet mash and crunched bacon sprinkled on top. I keep a stash of frozen fish, shrimp and scallops for myself to enjoy on nights the family decides on pizza, spaghetti or other grain based choices.

Friday: $5 Pizza night for the fam ala Little Caesars. I will be enjoying a Large salad (1, because I don’t want the greens to go bad before eaten and 2, because I’m craving a big salad) with roasted chicken on top.

Saturday: Bacon wrapped turkey with roasted vegetables and salad.

For those of you who love a grocery bill, here is this week's bill, keeping with our goal of $100/week and including $29ish of non-paleo food.

For those of you who love a grocery bill, here is this week’s bill, keeping with our goal of $100/week and including $29ish of non-paleo food for the Mr.

My method of shopping and meal planning is to create the first few meals of the week from items we HAVE in the fridge, then write a list of items we would like in the house (veggies and fruit, etc). Once I am at the store, I keep a running calculator of each item I put in the cart, remaining super selective on the items I choose, even if on my list. For instance, this week I knew we still had 6 eggs so I passed on another dozen because I didn’t have an egg heavy menu planned. I complete all non-meat shopping first, THEN I go to the meat department and check out what they have for sale, spending the rest of the budget on protein that will pair with any/all of the produce we have in the cart.

Easy peasy.

I don’t enjoy sharing my entire menu (I find it quite boring) but if you find it valuable please let me know by commenting here or on our Facebook page. Thanks for reading!

To view more $100/week budget Menu & Receipt posts click below.