Leaky Gut- such a horrible and embarrassing sounding problem, and still largely unheard of by many people.  It is always a fun conversation when someone invites us to a BBQ or out to dinner and I have to tell them, "I'm sorry.  We have this thing.  Leaky Gut.  Have you heard about this before?" To which blank faces always ensue.  Really, I am tired of explaining myself.  I would just like to freely enjoy my time without eating other people's food, and without having to tell them why. I have never before been so acutely aware of just how much our social life revolves around food as I have been this past year.  Nevertheless, this is an important subject for people to know about.  It is a primary or contributing cause of an overwhelming number of our nation's health issues.
     Leaky Gut, in definition, is just as it sounds.  The walls of the small intestine become chronically inflamed and begin wearing thin.  This inhibits our body's ability to properly digest food and absorb nutrients, leading to nutrient deficiencies, IBS, GERD, or other digestive disorders.  If the inflammation continues, it will become so thin and worn that small holes appear.  At this point, everything we eat begins "leaking" out into our bloodstream, and with it, a continuous supply of bacteria, parasites and/or fungus that may inhabit our food or digestive tract and attach themselves to other organs within our bodies. This can lead to a number of health problems, including many psychiatric problems such as autism, depression, learning disabilities, schizophrenia, and anxiety.
     Once the food enters our bloodstream, our immune system senses something foreign and begins to attack.  The result is a chronically overloaded and over-active immune system, which can leave us susceptible to illness, asthma, allergies and other immunity issues.  The more often we eat a certain food, the more often that food enters our bloodstream, and the more aggressively our immune system is likely to attack.  
     The reaction from these immune attacks is what is referred to as "food sensitivities,"  not to be confused with food allergies, which are much more serious.  These sensitivities may result in pain and bloating, which is easy to distinguish, but they may also result in a number of immune symptoms, such as sinus congestion, asthma, eczema, psoriasis, hives, or chronic fatigue. 
     So, what causes Leaky Gut?  There is no one answer to this.  It may be a diet rich in chemical additives, pesticides, and preservatives that steadily inflame our digestive tract.  It may be medications.  It may be alcohol or drugs. It may be gluten.  It may be the opportunistic yeast, Candida Albicans.  Or it may be in response to slow and impaired digestion due to an abnormal gut flora- brought about by antibiotics, steroids, birth control pills, stress, or diets full of sugar and refined carbohydrates.  This is known as Gut Dysbiosis, and is a term you should familiarize yourself with, as it is not uncommon in our time.  For many people with leaky gut, it is a mixture of some or all of these put together, slowly deteriorating our digestive tracts over time.  Each person's journey is unique, making diagnosis difficult.
     The good news is, it is curable.  The bad news is, it takes a lot of willpower and perseverance.  The average time frame to heal a leaky gut is 1-2 years, with some people taking as long as 3 or 4.  However, it can be done at home, with a little research, intuition, and determination.  Or it can be done through a naturopathic or holistic doctor, for a fairly hefty fee.  I chose the home route, which I will continue to share with you for many blogs to come! 

Next up:  Our treatment methods for healing leaky gut syndrome.



    
    
    

     Yesterday, my son and I began the GAPS (Gut and Psychology Syndrome) diet for healing and sealing the gut.  For my readers who do not yet know, we have been on a journey to heal our digestive tracts for nearly a full year now.  Not unlike a large portion of the population, we both suffer from food sensitivities and allergies which have become increasingly more troublesome in the past few years.
     Until a year ago, I did not know that it was possible to regenerate from these auto-immune diseases, and used avoidance as the only possible solution.  Sure, there are many medical doctors out there poised and ready to fill my purse with a load of prescriptions, and during our most hopeless moments, I admit, we tried several.  However, they always brought with them a host of side-effects and the probability of long-term damage.  It was trading present-day relief for future problems; treating the symptom while aggravating the underlying issue.  I knew that sooner or later, those defensive walls would come crashing down, and we would be weakened and unable to fight back.
     We found out our son was anaphylactic to peanuts during one horrifying near-death experience seven years ago.  Chronic asthma soon followed, and we were quickly given steroid inhalers to manage the problem.  "Asthma and allergies seem to come together," the doctors told me.  But where was this coming from?  Why the sudden over-abundance of kids with Epi-pens and inhalers?  Sure we had some seasonal allergies and mild asthma in the family.  I have had digestive problems since I was a kid.  Yet the outlook was always on the changing food industry, cross-contamination, and early introduction, so I didn't spend much time putting my issues together with his- after-all, I didn't have food allergies, just a poor digestive system. And after a couple of years, his asthma subsided and we assumed he had "grown out" of his problem.
     We had been primarily vegetarian for many years prior- following my college nutrition classes and our government recommended food-guide pyramid.  I lived for complex carbs- beans, split-peas, lentils, bulgar, brown rice, barley, oats.  We rarely ate refined or processed foods, and we ate an abundant supply of vegetables, many of which we grew ourselves. We rarely ate out, and I nearly always cooked from scratch. We ate non-fat dairy and butter-substitutes.  We kept our saturated fat and salt to a minimum.  We snacked regularly on nutrient rich fruit.  As far as I had learned, we were doing everything right.
      When we began following Paleo, everything changed.  Medications were discarded, weight began shedding, and the majority of gut problems disappeared... until a cheat day.  We had found a method to manage the issues without inflicting further damage, but we really hadn't cured anything.  I decided that our bodies just couldn't process those foods, and that was that.
       Then two years ago, my son's asthma came back.  Not only did it come back, but it came back everyday, and was frequented by hives.  His school, panicked over his anaphylactic allergy, would send him home at the first sign of an itchy patch, and before long, I was being called to pick him up early once or twice per week.  At the same time, my face began getting dry and rashy.  I have always had sensitive skin that rejects chemical ingredients, but I was only using natural oils.  What was going on?
     Now, I admit that I am a research-o-holic, particularly when it comes to health, so this was an intriguing new challenge for me to undertake.  One of my biggest breakthroughs came when I stopped frequenting the government and medical sites (the supposed authorities), and started listening to people's stories.  I read the natural health sites, chat-rooms, blogs, and comments.  I opened my mind to take in the methods that were working for others.  The great part of that was, that when it comes to natural health care, there is little risk in experimenting.
     When I heard about "Leaky Gut" and its role in our nation's health problems, particularly auto-immune disease, I instantly knew I had found our underlying problem.  A quick search on the internet resulted in a plethora of treatment methods and tips. The biggest focus was on removing any food that caused any reaction what-so-ever to eliminate the chronic inflammation of the intestines, and adding in a regular supply of probiotics, to restore proper digestive and immune functions. 
     Removing foods is easier said than done.  A reaction can take anywhere from hours after ingestion, up to five days post, and the reactions can come in the way of asthma, hives, sinus congestion, headache, fatigue, eczema, stomach pain, bloating, acid-reflux, or a number of other complaints.  It took me months to realize that not only did I need to continue Paleo, but I also had to take out all nightshade family (tomatoes, potatoes, peppers, tomatillos and eggplant), onion, sweet potatoes, olive oil, ginger, coconut, cocoa, and acidy fruit.  Immediately, my face cleared up and my acid-reflux died down.
    For my son, the task was impossible.  We opted instead to make an appointment with a naturopathic doctor who ran a food-sensitivity and allergy test and gave us a list of foods to avoid in addition to Paleo- coconut, fish, shellfish, garlic, Rosemary, Oregano, and Fennel. Not surprisingly, his asthma and hives subsided.  Fortunately I love creative cooking.  This was certainly a challenge, but I was up for it.  After all, how long could it take? 3 months?  4?
    Next month it will our 1 year anniversary.  We have learned a lot through research, tips from friends, and trial and error, and have made tremendous progress.  I am anxious to share the knowledge with others, as I know MANY people who are in dire need of the same.  Stay tuned!

To be continued.....
    
    

Today's Workout

WARM-UP

Jog 1 mile
20 pushups/squats/pullups
10 parallette dips
30 situps

10 Deadlifts (50#)
10 Deadlifts (80#)
10 Hang cleans (50#)
5 Cleans (80#)

WORKOUT

"Elizabeth"

21-15-9

Cleans (95#)
Ring dips

     

   Listen to the inner light; it will guide you. Listen to inner peace; it will feed you. Listen to inner love; it will transform you, it will divinise you, it will immortalise you. -Sri Chinmoy

     About six months ago, a friend of mine sent me a link to a 21 day guided meditation through Oprah Winfrey.  As someone who loathes media culture, I was quick to dismiss the validity of the experience, and gave up after only two days. 

    I spend a good deal of time trying to listen to my "inner voice."  I can spend hours in a meditative trance in my garden, steadily decoding life.  I can get lost in skills and gymnastics, enveloped in the emotion of classical music, and drown out the world outside.  I can be comfortable alone, in my own head, for limitless time, analyzing, reflecting, connecting. In many ways, meditation is deeply embedded in my personality.  However, what I cannot find is silence.  Discovering the means to quiet the constant chatter and stimuli that beats through my brain is among my greatest challenges.

     So, once again, this wonderful friend of mine has sent me a link to another 21 day meditation.  This time, I am attempting to open up my mind to accept this as a positive experience, and one which I can gain from, if I am willing to put in true effort.  The goal is 15 minutes per day, for 21 days, of SILENCE.  I am posting the link for any readers out there who may want to challenge themselves as well.  Please join me!

http://www.oprah.com/own/First-Look-Deepak-Chopras-21-Day-Meditation-Challenge-Video

     

Today's Workout

WARM-UP

800m run
20 pushups/pullups/squats/dips
50 situps

With a bar/ 50#

10 Deadlifts
10 Hang Cleans
10 Front Squats
10 Push Press

WORKOUT

With a partner, complete the following in order (taking turns)

100 Thrusters (50#)
25 Man-makers (2- 15# dumbbells)
1 mile sandbag run (35#)- passing the sandbag back and forth throughout the run

    Our lettuces are in full production right now, giving us a continuous supply of fresh, beautiful salads to enjoy.  Like many vegetables, the home version bears little resemblance to those found on the store shelves, in terms of flavor and texture.  And it doesn't get much easier to grow!  I scatter a mixture of seeds on top of the soil right before a projected rainfall to keep them damp while they germinate.  The growing season in our area typically has enough rainfall to sustain the majority of the plant's water needs, so the maintenance is minimal.
      Once the lettuces reach about six inches tall, I take my kitchen scissors and clip off the top half for salad, leaving the plant to continue growing for regular clippings. A typical growing season will produce at least two months of salads before the plants finally decide to flower, but if the weather gets too warm, the season can be cut short.  In warmer areas, a plot with afternoon shade should keep them producing longer.

Today's Workout:

WARM-UP

Jog 1 mile with a 25# sandbag (switching off with a partner)

10 pushups/pull-ups/squats/dips

30 sit-ups

6 Turkish Get-ups

10 Toes to bar

10 Kettlebell Deadlifts (53#)

With a bar/ 50#/ 70#

10 Deadlifts
10 Hang squat cleans


WORKOUT

Max Deadlift

     "We can't escape pain; We can't escape the essential nature of our lives.  But we do have a choice.  We can give in and relent, or we can fight, persevere, and create a life worth living, a noble life.  Pain is a fact; Our evaluation of it is a choice." - Jacob Held


Today's Workout:

WARM-UP

Jog 1 mile
10 pushups/pullups/squats/dips
30 situps
4 Turkish Getups (53#)
4 man-makers with side plank (2- 15# dumbbells)
20 Handstand pushups

SKILLS

PVC/ Bar/ 50#

5 overhead squats
5 snatch press
5 snatch balance
5 hang snatch

Full snatch: 3 each (60#/70#/80#)


TIMED WORKOUT

30 pull-ups

then:

5 rounds

5 snatches (60#)
run 200m

then:

30 pull-ups

FINISH WITH YOGA AND 2:00 PLANK

     For most of us, spring signifies a time of rebirth.  The dying and gloomy days of winter bring emotion and reflection to our souls, preparing us for change, and a new outlook toward growth and rejuvenation for the year ahead.  We clear out our houses and minds of unwanted clutter, and fill them with goals and aspirations for the future.  Spring is a time for clarity and optimism.  However, for those with seasonal allergies, spring can be anything but clear.  Instead, we are clogged with mucus and plagued with chronic fatigue that can drain us of our life-force. 
     Three years ago, my husband, two children and myself were among those suffering.  My husband and teenager were on the extreme end, with debilitating tree pollen allergies that kept them fearful of the outdoors for 3 months of the year, or relying on nasal sterols for relief.  My younger son would suffocate with lung mucus, dependent on steroid inhalers until the season passed.  My own seasonal allergies were mild in comparison, but a dusty room could send me on a sneezing and itching rampage for hours.
     After beginning the Paleo diet, we were filled with a new sense of hope and control over our health.  I had long been intrigued with the power of food and nutrition, and its role in governing the inner-workings of our bodies and minds, but to physically see such powerful results in such a short period of time was an awakening.  You truly ARE what you eat, and making the wrong choices will, over time, wreak havoc on every aspect of your being.  With that in mind, I came to understand that this same concept outlines the pathway back to optimal health as well. And so began my journey.
     From what I have come to understand, allergies, whether food or seasonal, are responses from an over-active immune system.  The more bogged down and drained our immune system is, the less power it has to effectively deal with outside influences, and the more reactive it will be to these harmless particles. So the big question is:  What is bogging down our immune systems?
    Although each of us may have unique and differing factors affecting our bodies, there are some that are nearly universal. Stress, poor sleep patterns and lack of sunshine are a few of the more obvious.  However, most of us fail to recognize the fact that our digestive system, constantly bogged down with poor digestion, inflammation, and toxins, will utilize the bulk of our immune energy.  New research is also finding that the microbial populations residing within our gut have the most profound influence, not only on our digestion, but on our immune system as a whole.  This is unfortunate for many of us Americans who have grown up on undernourished, chemical-laden diets, medications, bouts of antibiotics, and fanatically sterilized environments. Most of our guts are full of pathogenic bacteria, parasites and fungus, and increasingly depleted of the beneficial bacteria which play such an important role in our health.  This in turn leads to sluggish digestion and inflammation which can set off a chain of health and immune problems.  Although medications may alleviate our symptoms, the true path to curing these issues lies in a complete internal make-over; one that involves both physical and mental cleansing, healing, relaxing, and stimulating.
     I will blog about our own journey regularly, with hopes of inspiring any readers out there to begin their own.  For me, it has been three years of research, trial and error, and more research, coated with frustration, failure, and the strength to endure. But I am thrilled to announce that our seasonal allergies, which were reduced to mild as of last year, are now non-existent! I look forward to the changes another year will bring us!
      
    
    
    

        I had the pleasure of completing today's workout with a couple of amazing women.  When I first discovered Crossfit three years ago, these were the women who, without hesitation, jumped aboard the crazy train with me full force.  We charged through rain, heat, frost, and high wind, through penetrating sunshine, and pitch-black darkness. On any given day, our shins were bruised, palms blistered, elbows scratched, backs lashed with whip-marks, and impressive patches of skin removed from our tailbones.  We vanquished our bodies on asphalt with old basketballs and duffel bags full of sand. We hauled weight plates out to parking garages, leapfrogging flights of stairs or sprinting up the roadways. We trekked out to schools at 5:00am on cold winter mornings, to perform pull-ups, on bars that were frozen with ice. These are among the toughest women I have ever met.
     Today's workout was a reunion WOD, as we have been traveling our separate paths for the past two years.  Mother nature was smiling upon us today, providing a beautiful rain, reminiscent of old times. So, of course, I was compelled to design accordingly. After all, you can't have a good rainy day workout without throwing yourself down on the wet asphalt for a healthy dose of burpees... :)
    

     "There's a saying: "You never hear a barefoot runner coming." That's because a barefoot runner lands on the ball of the foot with a bent knee. Muscle elasticity is utilized with each stride and the runner lands as softly as possible to reduce the impact on his foot and leg. The result: absolute silence in his approach. Poor running mechanics can often be heard as well as seen. If you are landing with a loud clunk, you're probably landing with your heel or midfoot and not using muscle elasticity. Sometimes trying to run as quietly as possible will yield a soft, fast, and efficient stride." - Brian Mackenzie (author of Power, Speed, Endurance)



Today's workout:

run a 5k

Finish with the 26 poses of Bikram-style yoga.

     Following Paleo as a lifestyle means more than just staying within the recommended foods.  It is about finding balance within the prime energy components (fat, carbohydrate, and protein), in order to optimize digestion, reduce excess carbohydrate load on the body, and maximize usable energy sources throughout the day.  In addition, Paleo helps to restore proper nutrition, regulate acidity levels, and reduce inflammation throughout the body.  It is not surprising that this diet has become somewhat of a "cure-all" for a vast majority of ailments.  In fact, my husband was able to discard his diabetes medication within the first 2 weeks, and 3 years later is still boasting perfect blood-sugar levels.  It has been an amazing health find for our entire family.

    The foods included in Paleo are basically the things that our caveman ancestors could have eaten:  Unprocessed meats, fruits, vegetables, nuts, seeds, and small amounts of natural sweeteners such as honey.  Ideally, we want to try to attain a calorie balance of 30% protein, 30% fat, and 40% carbohydrate.  I don't weigh and measure, but someone just starting out may find it helpful to gain an understanding of foods and serving sizes. Or to make it easy, just fill up your plate with vegetables, add about a fist-full of meat, and make sure there is a fat source in there somewhere. Once you get the hang of it, you will learn to feel out the individual needs of your own body, and make adjustments accordingly. 



Fried eggs, sautéed summer squash, radish sprouts, and avocado

Paleo includes:

Protein sources:  meat, poultry, fish, and egg

Carbohydrate sources:  all vegetables and fruit (excluding corn, soybean, and potatoes) The ideal emphasis should be on leafy greens, and less on fruit and starchy vegetables such as winter squash, sweet potatoes, and carrots.

Fat sources:  Vegetable and nut oils (excluding soybean or corn), avocado, coconut, nuts, and bacon





"All that is gold does not glitter,
Not all those who wander are lost;
The old that is strong does not wither,
Deep roots are not reached by the frost." - J.R.R. Tolkien


Today's Workout

WARM-UP

Run 1 mile
20 pushups/squats/dips
Max strict pullups
10 Turkish get-ups (44#)

With a single 20# kettlebell, first with the left hand, then the right:

10 snatches
10 one-handed swings
10 overhead squats
10 push-press

WORKOUT

"The Filthy Fifty"

50 box jumps (16")
50 jumping pullups
50 kb swings (26#)
50 walking lunges
50 knees to elbows
50 push press (30#)
50 good mornings (30#)
50 wallball shots (14#)
50 burpees
50 double unders

"I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self." - Aristotle


Today's Workout

WARM-UP

Run 2 miles
25 walking lunges
25 pushups
25 toes to bar
25 double unders
Max strict pullups
2 max sets deficit pushups (hands on 2 stacked 25# plates)
2 max sets ring dips

SKILLS

1 minute wall handstand
Max handstand pushups
5 pullovers
5 bar skin-the-cats
Max parallette hand-stand pushups
L-hold/press/headstand on rings
3 max back-levers

TIMED WORKOUT

"Annie"

50-40-30-20-10

Double Unders
Situps


FINISH WITH 2:30 PLANK/ YOGA

    Some people go through life governed by logic.  Their passions are constantly being weighed and measured through analysis and realism.  What do I want?  How do I get there?  What are the possible outcomes?  Does this make sense? Their journey is steady and smooth.  For myself, life is a series of extremes.  The voice within that whispers when all else is quiet will persistently beckon until I react in one path-changing swoop, leaving my brain with an aftermath of conflicting emotions and reasoning.  Such is my life at the moment.  I am left with the overwhelming question: "What am I doing?"
    Two weeks ago, I woke up, closed my fitness-training business, and started up a blog in one swift punch.  All throughout the day I was high on passion, feeling fulfilled and complete.  I acted without hesitation or remorse.  I was riding the poetry of my soul, without a care in the world. The next day, however, my inner-ego kicked in.
  "I'm deleting my blog." I said to my husband as I paced nervously around the house, searching for anything to distract me from my insecurities.
"Here we go," He mutters under his breath.  (Yes, it's not the first time my leap first/ think later approach to life has left me in this predicament.  He was prepared). "What are you freaking out about now?"
"I'm not freaking out.  I just don't want to do it anymore.  I wasn't thinking." I said, scouring the counters for something to clean.
"You are a nut." he replied. "Cuckoo for Coco-puffs!!"
"Don't dirty up my mental breakdown with your pseudo-food!" I charged back.  (Okay, I admit I'm a little imbalanced).
"Fine.  Why do you want to take it down?  You love writing."
"Well, I did, but.... I don't know."
"You are acting like a scared little kid.  Look at you.  What is the big deal?"
"I don't know what to write! I'm not that interesting, and I really don't know what I'm doing! I'm just trying to figure life out like everyone else. This was a stupid idea!"
"I thought you said you didn't want to plan it.  You were just going to write whatever you felt like writing for the day."
"I know, but... I might suck."
"You won't suck.  I bet you have gotten an A on every paper you've ever written."
"That's different.  Your teacher gives you an outline, you fill in the blanks, and you get an A based on how well you follow directions."
"I don't remember it being that easy."
"Well... I don't feel comfortable knowing that people are reading it. I've always just written for myself."
"You said this was for yourself."
"I know what I said!! And it is.... but..."
"Are you scared of sucking, or are you scared of people reading it?  Because if you suck, then nobody will read it."
"I am much more comfortable with that than the alternative."
"The alternative being that you are successful? Do you know how crazy you sound?"
"Yes.  I don't need you to point it out.  Leave me alone in my moment of self-torture...  I'm going to go workout."

Today's workout:

WARM-UP

1 mile run
15 squats/pushups/pullups/dips
30 situps
10 toes to bar- controlled drop
10 assisted ring pullups to stomach
5 ring pull-throughs with negatives

SKILLS

PVC snatch warm-up

First with a 30# bar, then 50#:
Overhead squat
Hang snatch
Snatch press
Snatch balance

5 snatches (70#)

TIMED WORKOUT

For 10 minutes, complete the following:

Odd minutes: 6 power snatches (70#)
Even minutes: 6 clean and jerks (70#)



Finish: 
work on consecutive muscle-ups
Yoga

     "Midline stabilization is always the first thing to go when you set off on a run.  For that reason, you must be careful to remember each step in the posture checklist.  Make sure your midline is stable, maintain a neutral head posture, and keep your arms bent at 90 degrees with your shoulders externally rotated.  Even if your mechanics are not up to par, simply maintaining the integrity of your posture will help reduce the onset of fatigue and keep injuries at bay."- Brian Mackenzie (author of Power, Speed, Endurance)

Today's Workout:

WARM-UP

1 mile run

25 walking lunges

25 pushups

25 butterfly pullups

25 V-ups

6 Turkish get-ups


30#, 50#, and 80#
5 front squats
5 hang squat cleans

10 Deadlifts (120#)

5 Deadlifts (140#)


TIMED WORKOUT


4 rounds

10 Deadlifts (150#)

400m run

     Roast chicken is a common menu item in my home.  Not only is it one of the more affordable forms of organic meat (Our local Costco sells a double-pack), but it is simple to prepare and comes with the bonus of both organs and bones, which can be prepared separately for additional power-packed nutrient and health benefits.  The only difficult element in the preparation is having a 2 hour block of time at home while the bird is roasting.
     I start by removing the organs from inside the chest cavity and adding them to a quart (roughly) of boiling water on the stove-top.  I add salt and pepper and let it simmer, covered, on low while the chicken roasts. Garlic and herbs may be added as well.
     I place the chicken breast-side up in a roasting pan, rub the skin with oil, and sprinkle with salt, pepper, and my herb of choice for the evening (Sage, Oregano, Thyme, Basil, Allspice, and Fennel are favorites).  If I have fresh herbs on hand from the garden, I will gently loosen the skin from the breast and stuff whole sprigs inside instead.  This will keep them from burning during roasting, and add direct flavoring to the breast-meat.



Whole chicken with fresh fennel

     That is the extent of the preparation- easy!  The chicken roasts, uncovered, at 375 for roughly 1 hour and 45 minutes.

     In the meantime, the organ broth can be used to steam vegetables, adding flavor as well as important vitamins, minerals, and amino acids to the meal.  One of my favorite combinations is made with carrots and green cabbage.
     To keep some variety in our menu, I will also often use this broth to make a gravy.  To do this, I add vegetables (such as mushrooms, celery, onion, garlic), simmer on low for approximately 30 minutes, then throw the entire mixture (including organs) into a blender.

 The vegetables and organs will thicken the consistency of the broth, eliminating the need for flour.  Adding in some of the drippings from the roasted chicken will strengthen the flavor.
    If the finished product is too thick, I simply add water.  If it is too thin, I return to the stove-top and simmer it down until it reaches the desired consistency.

Organ meats are among the most nutrient-dense foods available.  I have included a chart from Dr. Mercola highlighting some of these important benefits:


Organ Meats: The Superfoods of the Animal World

Organ meats offer a rich mélange of nutrients your body needs for optimal function, in concentrations hard to find anywhere else. The most significant ones are outlined in the following table.⁷

High quality protein	B complex, including B12 and folate (folic acid)	Minerals, including a highly bioavailable form of iron
Fats (especially omega-3 fats8)	Choline (another B vitamin, important for cell membranes, brain and nerve function, heart health, and prevention of birth defects)9	Trace minerals such as copper, zinc and chromium
Cholesterol10	CoQ10 (essential for energy production and cardiac function; potent antioxidant; animal hearts offer the highest levels of coQ10)	Vitamin D
Vitamin E (circulation, tissue repair, healing, deactivation of free radicals, slowing aging)	Pre-formed vitamin A (retinol)	An unidentified “anti-fatigue factor”
Purines11 (nitrogen containing compounds serving as precursors to DNA and RNA)

    
Don't forget to save your bones! 

     "Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be?  You are a child of god.  Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of god that is within us. It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others." - Marianne Williamson


Today's Workout:


WARM-UP

800m run

15 pushups/squats/pullups/dips

100 double-unders

50 situps

10 turkish get-ups (53# kettlebell)

10 kettlebell swings (53#)

10 thrusters (30# bar)

SKILLS

1 minute wall handstand

25 handstand pushups

Parallette handstand pushups

Parallette free-handstands

2 max sets ring dips

2 max sets ring pull-throughs

max muscle-ups (strict)

max muscle-ups (kipping)

3 max Straddle-L holds on rings



WORKOUT

AMRAP (As many rounds as possible in) 7 minutes

15 thrusters(60#)

5 strict ring pullups



FINISH WITH THE 26 POSES OF BIKRAM-STYLE YOGA

Working up to the parallette handstand pushup.

                                                  

      I am feeling back on-track today and ready to continue working toward my new goal.  All of the hours spent silently on the sidelines watching boy's gymnastics brings continuous inspiration to my life. For the past 6 months, I have had the same vision playing on repeat in my mind. I have memorized every step, broken it down into components and logically deduced a clear path to reach each one.  The only thing stopping me is that voice deep inside insisting that this is ridiculous.  Really?  Who do I think I am?
     


 

     As the food coordinator and head chef of a high-energy Paleo household, I am constantly searching for ideas to include as many vegetables as possible into our meals.  This tends to be most difficult at breakfast time with short time-frames, less energy, and finicky taste-buds.  One of my easy go-to secrets is to sauté in bacon.  The grease absorbs into the vegetables, creating a strong uniform taste that mellows the natural flavors of the vegetables.  This makes it easy to throw in whatever diversity is on hand and in season.
     The high content of fat in these dishes can make for a slow-burning, heavy-sitting meal.  For this reason, I do not consider this an ideal pre-workout energy source, but it is perfect for keeping satiety for those long days out of the house!  If it still feels too heavy, pour some of the grease into a container before adding in the vegetables, and save it for use in another meal.

     Simply fry up the bacon.

     Adjust the amount of grease and add chopped vegetables (I like to put them through the slicing blade of my food processor).  Stir-fry until they reach your preferred consistency. Add seasonings if you wish. I usually add a little salt, pepper, and a handful of chopped, fresh, in-season herbs before serving.

I use whatever vegetables I have on hand.  It is a great way to get down our least favorites, enjoy the pick of the season, or clean up all of the random bits in the fridge and garden. 

This picture is purple cabbage and turnip with Italian parsley.

Today’s workout:

WARM-UP

1 mile jog

15 pushups/pullups/squats/dips

50 situps

3  5-second L-sits from bar hang

WORKOUT

4 rounds of:

10 overhead squats (30# bar)

10 ring pushups

10 toes to bar

 

Finish with a 2 minute plank

 

This is my “coming back” workout, so I kept the conditioning light.  Last week, I got a little too excited over a new fitness endeavor, and ended up needing to give my shoulder a week off.  Lesson learned.  Slowing down seems to be the theme of my life this past year, and it has proved to be an excruciatingly difficult task!

"By three methods we may gain wisdom: First, by reflection, which is noblest;  Second, by imitation, which is easiest; and third by experience, which is the bitterest." - Confucius


It has been a long time since I have sat down to write anything more than a Facebook blurb or a college essay.  When I was younger, journal writing was one of my favorite pastimes and I would spend hours filling pages with the days activities, observations or feelings.  I would philosophize life and its meaning, reflect on past experiences, and dream about the future. In fact, nothing came easier to me than getting in touch with my feelings and pouring them poetically onto paper.

But 15 years passed, and my life became full of activity and busyness.  Writing took a backseat to marriage and family, and my brain became focused on collecting knowledge so that I could help guide and enrich the lives of myself and the people around me.  I began trading in my novels for reference and technical reading.  I scoured site after site on the internet, trying to decipher through the mountains of information and misinformation.  I frequented You-Tube demos and became a career college student.  I wanted to learn everything.

These past three years have brought an abundance of change.  My years of reflection and collections of knowledge began to manifest into ideas and dreams.  I have come to realize that true enrichment is deeply embedded in experience, and all of the knowledge in the world is useless without having the courage to step out of my comfort zone and learn to embrace failure as a means to growth.  

Today, I feel rusty, awkward and out-of-place as I search for the words to express my mind.  I am fidgety and uncomfortable laying myself out so openly for the faceless audiences of the cyber-world.  And honestly, I am not sure what I wish to share with the world, or the future intentions of this blog.  I am just taking a leap into the unknown. And for today, that is enough.