Breakfast, Lunch, and Dinner #crossfit #zone diet

Today I nursed a cold and a sad puppy. Caesar had to have a tooth pulled yesterday so he had a rough day today. While tending to the pup I captured what I ate throughout the day. Why? Because I am hoping to inspire my friends and family to get healthy and stay healthy. I am really creating a life style change with my nutrition (notice I didn't say diet) and fitness.

As most of you know I have started the crossfit training with Crossfit440 (crossfit440.com) out of the Gorilla Pit in Mentor (gorilla-pit.com). I started on January 1st of this year. Due to previous scheduled engagements I missed several work outs however, I am noticing changes in my body since then. A few being; I eat all the time, I sleep better mostly because the work out kicks my ass, my performance in the gym has improved with each workout. I am getting stronger a lot faster than I thought.

Because of that I have really tried to eat well and not stray to far from the zone diet plan or a paleo diet. So lets get to it... here is what I ate today:

Breakfast = 2 poached eggs, 1/2 a slice of multigrain bread, half an apple and 1 tbls of peanut butter:

Lunch = 6-8 oz pot roast, clementine, mixed nuts and dried berries:

Dinner = 1 1/2 lean pork chops (salt, pepper, garlic powder) sauteed broccoli with mushrooms (1/2 button and 1/2 baby bella), garlic, and tomatoes:

All of the meals were full of flavor ( I could ease up on the salt but, baby steps, I love my salt) and filling. Notice the portion sizes. I didn't have a tablespoon of peanut butter for each slice of apple, one tablespoon for the half an apple was plenty. I also could have had more of the dinner but only because it tasted good. To avoid over eating I made Ryan's plate, put it in the microwave, and put the rest of the left overs in the fridge. If the food is put away then I wont eat it.

I am going to try to post more of these kinds of posts and share how I/we progress. I also LOVE to cook and thought I could share how I take the food we love but feel guilty about eating and make it food we still love and not feel guilty about eating. Stay tuned...

Life Changes in 2010

So it's been some time since I last posted. As of Jan 1 I have been trying to focus on the life changes Ryan and I have in store for ourselves this year.

We will be moving to VA in 5 very short months. I have been looking at homes for rent and at the job market. BIG change in that respect of our lives.

I would say the bigger focus for the year is our health. Ryan is training to run a 100 mile race in Oct. That's a big challenge. Mentally and physically. We also have another big thing planned for the end of the year... Not sharing those details at this point, but stay tuned. This plan is also challenging mentally and physically.

With that, here is what I have been up to...

I have joined the crossfit culture. I have been training with the crossfit440 (crossfit440.com) folks out of the Gorilla Pit in Mentor. It's intense and challenging. I have already seen results. I can do several band assisted pull ups in a row now and my flexibilty is getting back to what it used to be way back when. I have been trying to introduce more females to the class and the culture but most are afraid that they can't do it. I couldn't do it either. I still can't do most of it but the beauty of the program is everything can be scaled down to meet your fitness needs. I call it a 'culture' because it really is. I have taken several group classes and this is the first that has challenged me with friendly competition and encouragement. Everyone encourages everyone to do well, and finish the workout. It's great. You also get time with a personal trainer throughout the workout. You are trained to do things correctly to avoid injury. It just takes one workout!

Nutrition has been big for me lately. I'm not about to work my ass off or work it into shape just to ruin it with what I put in my mouth. We have been eating grass fed free range beef and I am on the hunt for chicken and pork. We eat lots of fruit and veggies as well. Mostly trying a Paleo life style.

Some meals I have made/tried were a noodless lasagna. This was better as a "left over" I think. Not sure why but I liked it better the second time around. The recipe can be found here...freetheanimal.com/2009/05/noodless-lasagna-recipe.html








I have also created a post work out sandwich that Ryan just groans over. I need a name for it so if you have any clever ideas leave a comment.

The sandwich is contructed as so:
A potato pancake
2 slices of bacon
A 1/4 pound burger
A fried egg
A potato pancake






This sandwich is perfect after that long intense workout. Served with a piece of fruit. When making the potato pancakes try replacing your regular flour with almond meal or almond flour. I haven't had the chance to try it but I have read it's a great paleo sub for flour.

I made carnitas in the slow cooker last night and served it with an apple walnut salad. One of the best salad dressings I have had is by Garlic Expressions - a garlic vinagrette. Yum! If you want this recipe let me know.




As I create more dishes I will post them here as well as keep you all updated on our life changes taking place this next year.

Carry on and I encourage you all to make small life changes this year too! Let's do it together. Let's encourage each other to succeed and hold each other accountable as we try to better ourselves!

- Posted using BlogPress from my iPhone

Christmas Magic and Miracles

It has been a long time since I posted to the blog. Sorry about that.

So lets get some updates out of the way:

- Ryan is still working hard with the crossfit training. He plans to run more races in the new year.
- Logan is still planning to move with us to VA. He is hoping to attend a community college in VA.
- Tyler is still planning on staying in Cleveland when we move. It's hard for her to think of completing her high schooling in a different school/city. This makes us sad to think about the next two years without her but it is ultimately her decision and she has some time to decide still.
- Me, well my busy baking time is done. Everyone got their cookie grams in time for Christmas and I got all the cookies and pie's made in time for Christmas day. I am thinking about our move more and more and trying to figure out what I want to do when we move.

This post is supposed to be about Christmas magic and miracles. My husband and some friends laugh when I tell them that I believe in the magic of this time of year. I believed in it as a young child, it was the idea of Santa and flying reindeer, and the bunch of gifts under the tree when we woke up. As an adult it's in the faces of small children when they talk about what Santa brought them, it's in the hugs and kisses between family, and that warm feeling you get by doing for others.

This year my parents needed our help but they would never admit it. My brothers and sisters all came together to give them a very special gift. That warm feeling of everyone coming together and just celebrating being a family is what Christmas is for me. We may disagree, fight, or bicker throughout the year but for whatever reason this one day in the year helps us all come together like we were kids again.

After the emotional gift opening and announcements a few of us sat around the table and played Apples to Apples. Towards the end of the first game those that weren't playing surrounded the table to see what all the commotion was about. It was rather entertaining and you learn so much about people playing this game!

We ate way to much and drank a bunch too. This Christmas felt like the best ever. There is Christmas magic and miracles, you just have to know where to look.

Into the semi-wild

Words cannot even express how today went. Tyler and I had the most amazing experience at the zoo. Ryan has a customer who works at the zoo and we were able to go behind the scenes with his wife. Tyler wants to be a Zoologist so this was all about her today. We toured different parts of the zoo with Sheena, she is a vet tech and works with ALL the animals. We started at the clinic where we were able to interact with a baby red panda, 100 year old tortoises, a screaming hairy armadillo, and a grey wallaby. The baby red panda is about 3 months old and just the cutest damn thing. He was running around, showing off, trying to climb up Tyler's pant leg. We found that his species is severely endangered. The tortoises were HUGE. They scared the crap out of me. The one tried to make a break for it when Sheena opened the pen. He's 400 pounds, once he's out there isn't much you can do to get him back in. That was funny.

We then went over to the fennec foxes. Tyler has been in love with foxes for as long as I have known her. I thought she was gonna burst when she saw them. The two we saw are used in educational shows so we also saw a bunch of birds and a two toes sloth. We got to feed the sloth and she was super cool. So chill, and laid back, just hangin out. We got to feed the sloth which again was COOL.

The best part was the Rhino's. Once we got the rules of being up close with these LARGE animals we were able to pet them and Tyler hand fed them. They were so gentle and just wanted to be rubbed. The 'sisters' were very friendly. They stuck their heads up against the bars and we were able to rub their cheeks and around their nose, horns. Their faces are much smoother than I expected.

Just a wonderful day and I am so glad I got to spend it with Tyler. I wish we could go back and see the other animals.

A parade and Tim Burton

So the season of Marching Band is upon us. It's Logan's last year so this is bitter sweet in so many ways. Unfortunately due to his accident he will not be in the drum line this year. You can tell this is really bothering him. They had their pre-show this past Friday and you could see the "It should be me" look on his face as he walked the field with the drummer who took his place on the line. Also, this being his last year means in 10 short months, who's counting, he will be graduating high school. How did we get here so quickly?

The up side to all this is they were able to rewrite some parts and Logan will be competing with the band in the 'pit' playing the rack. Still not sure what that means but I will hopefully find out at this Friday's football game!

The first public performance of the season was today at the Willoughby 'Last Stop' parade. I have no idea what it was for. As an adult you realize that parades are just one big commercial. One advertisement after the other. The kids did well. Logan carried the banner since he couldn't play. I am glad he got to participate. It's the little things that will get him through this.



That's him on the right with the white thing on his arm.

This is his new brace for his arm. It looks like something Tim Burton created. He's hooked up to rubber bands and has a hook super glued to his pinky and ring finger. This is to help the tendon heal. He also has to strap down these fingers when he goes to bed to avoid moving them at night.




Overall, Logan is looking at 2 years for full recovery with the nerve. He will get a little back each week but if he does everything right and follows the Doc's orders he will be back to everyday life in 3 months. He has his good days and bad but as long as the band keeps him involved he will get thru.

Here is a short video of the band playing their fight song... it is REALLY slow, (and after having compressed the video I see the quality isn't that great either) as the season continues they always sound better... they are the Marching Rebels, any guesses on the name of the song they are playing? (never mind the chatter between Ryan and I, you can see Tyler, last row of the trumpets. I say her name and another girls name and then they come into frame) Much more to come...

A stabbing and kittens... The last 24 hours

Yesterday was supposed to be a pretty normal day. I picked the kids up at the school after they returned from band camp and we went to Red Robin for lunch like we had done the past few years. The kids had a great time, it's always fun to hear them talk about the past week away and all the shenanigans. I missed them a lot and I found myself not even really hearing what they said but just looking at them and realizing how much they grew this summer.


After lunch I dropped Logan off at his Mom's house and Tyler and I went home. As I got comfortable and was settling in to take a short nap Logan comes bursting through the door yelling "I have to go to the hospital". He is wearing jeans, no shoes, no shirt and has a towel wrapped around his forearm with what looked like dried up water downed ketchup. I thought he was pulling my chain and I said "Oh get out of here" and was smiling at him. His eyes were so wide and he was really frantic and said "No seriously" and he lifted the towel just a enough for me to see and for blood to come pouring out. I quickly grabbed another towel wrapped it around his arm and told him to squeeze, hard. I had him put Ryan's house shoes on and we were walking out the door. All the while I am trying to make sure Tyler is OK and not freaked out. I get in the car and Logan is trying to put his belt on and as he moves his wounded arm away from his chest/stomach I see blood where he had his arm resting... he has already bled through another towel in less than 2 minutes. I thought through the best route to the hospital. My choices were major construction in one direction and Friday afternoon boating traffic at the marina in the other direction (one lane road each direction). I was not about to try and fight traffic and Logan's breathing is getting faster and more panicked. I decided I am calling for an ambulance. They arrived within a few minutes, it seemed longer but I am sure it wasn't. We arrived at the hospital,didn't have to wait long and they stitched him up, He received 2 or so stitches in the muscle tissue and 6 on top. Logan had mentioned that he had some numbness in his pinky and part of his ring finger. After they wrapped him up they called a hand surgeon who drove from Mentor to evaluate Logan before we left. We figured we were gonna go home and call it a day after the surgeon evaluated him. We were told that he may need surgery down the road but not immediately. Well as we were waiting Logan was told to apply pressure to his wound as he was developing a hematoma. (Blood pooling underneath the skin) About an hour or so goes by and Logan notices that he is now bleeding through the new bandage. Don't forget he has already been stitched up. Now this is where everything happened pretty quickly. The hand surgeon arrived and based on the amount of blood he saw on the bed and bandage, the area he sliced, and the numbness in the fingers he wanted to get in and check things out. We drove Logan over to Lake East hospital as Lake West's OR had a back log. Logan was in surgery for about 2 hours or so. Lost track of time. The Dr. had to repair the ulnar nerve, an artery, tendon, and muscle tissue. Logan is looking at 4-6 weeks minimum recovery. He's in good spirits today and we feel so blessed to have had such a great nurse that noticed that his injury was more severe than just a deep cut. He could have been sent home and just continued to bleed. His artery was 10/12th's severed. Here is a picture of him on the bed just after we arrived at the hospital from the ambulance ride.



Logan was in recovery for about another 2 hours and was discharged shortly after 11:00 PM



As if we didn't have enough excitement our phone rang early this afternoon and it was our neighbor calling. He wanted to know if we knew who owned the little orange and brown cat that comes around our two houses. I didn't know, but Ryan and I were feeding her when she came around. In a previous post you will see that we named her River and kind of adopted her as our outdoor kitty. We hadn't seen River for a few weeks following the fourth of July but when she did return her belly was getting bigger and bigger. The little hussy went out and got knocked up. We wanted to get her fixed but she never showed up on a regular basis for us to get her to a vet. Needless to say River gave birth just recently and picked a nice safe spot right under our neighbors shed that they are in the process of building. We went over and put the kittens in a box, got River some food and they are hanging out in Logan's room until Ryan can build them a shelter for outside. I would like you to meet Oliver, Harlow, Leeluu, and Corbin. We think there are two girls and two boys. It's hard to tell when they are this young. They are so cute!!!

Through the Good Times and the Bad...

Two weeks ago Logan decided to move out and live with his mother full time. It's been a very emotional and difficult few weeks and I haven't really known how to talk about it (or blog).

I find as I am trying to explain how we got to this point it's not that easy to explain.

Over the past 5 years I have learned a lot about split families. I am fortunate enough to have parents that are still married and I have never had to experience 1st hand two households growing up. Ryan, the same thing.

In joining this ready made family I have learned that there are two very different households. This has proved to be challenging for us as parents, so I have to imagine it's extremely difficult on the kids.

In every decision we make, mostly what battles to fight, we consider how it impacts the kids. Ryan and I ask ourselves, what are we teaching them, what are we showing them, are we being good role models, is this how we would want them to act in a similar situation. Essentially, as parents, we molding little members of society that will eventually be out on their own and the goal is to make sure we mold them into contributing members of society.

We encourage the kids to reach for the stars. If they want it, they can achieve it. The key word though is "they". We expect that they will put in the work necessary to achieve the goal/dream. Ryan and I will support and help the kids achieve their goals but we wont do it for them. We assist and support. They are both at the age where life after high school is fast approaching. Logan will be graduating next June. Repeat conversations have taken place regarding, "what are your plans"? If not college, then what?

Instead of making this entry about Logan and his decisions, I thought it best to ask for advice.

You can't force someone to want more for themselves so when they choose to be lazy, take the easy path, or not apply themselves or their skills, what do you do?