Paleo Salmon Patties plus Homemade Mayo

Well, it has been forever since I've updated and written a blog post.

Not a whole lot has been going on. Life has been pretty slow, CrossFit has been fun, photography has been bumping along, and we've enjoying some special company now and then. It's been rather enjoyable. :)

Tonight, I found myself alone for supper, was hungry for seafood (which, in itself, is weird), and wanted something I could douse in my homemade mayo.

Um. Yum.

Salmon Patties

Mix:

1-5oz package of skinless, boneless salmon
1-egg
2-teaspoons coconut flour
salt, garlic, onion powder

I heated my awesome cast iron pan (I'm still working on the muscles to lift that sucker. I swear it adds 10 pounds when it gets hot!), and fried them up in butter, probably about 3-4 minutes each side.

I served it on a bed of romaine and spinach.. topped with homemade mayo, of course.

Homemade Mayo

Add to immersion blender bottle:

1-egg
2-teaspoons apple cider or white wine vinegar
2-teaspoons dijon or yellow mustard
Juice of half a lemon (this is the tastiest part!)
Salt

Then, hold your immersion blender in there at the very bottom and let 'er go.

This is a pretty detailed video, if you want more instructions: http://youtu.be/PBeyEPlHPkk

I can't believe I lived nearly two years without ever having mayo. Never again. :)


In other news, I have been struggling a little bit with digestion and my stomach. I lost my appetite the last two weeks and would finally get hungry in the afternoon a little. If I did eat in the morning, I would get sick to my stomach, bloated, and not able to eat for hours. I would get a little anxious about eating as I was always worried if it would be okay. It was rough. One night I couldn't even finish a 6-oz steak, and I lost like 6 pounds total. Yikes.

From what I can summarize, it seems like it was set off with my gallbladder after an overdose of coconut milk and avocado (learn to put the spoon down!), and settled in my stomach.

Also, my workouts were not affected until I simply ran out of fuel in the second week... but it's quite possible the workouts affected my stomach. Looking back through my detailed food/workout/sleep/"symptom" log, there's a strong correlation between a lot of core work (mainly pushups) and worse symptoms on that day. However, my appetite and the upset stomach didn't seem to matter if I worked out or not... so I kept working out in order to get a little appetite going. ;)

I explored some different therapies and techniques, adjusted the supplements I'm taking, and called in the big guns: Enzymes, probiotics, and fermented foods.

I'm feeling much better now... and it's been good for me to reign in my portion size. I can honestly say that I think a lot of CrossFitters (and people in general!) don't eat enough (see Crossfitters Eat to Perform), but I think I was far exceeding my 2500-2600ish daily caloric needs. The idea that maybe my body decided to just shut me down to use up all its stored energy has crossed my mind too. Who knows.

And all you medical people, don't worry, I had promised the hubby that if my final appointment yesterday still yielded no results, I was going to go for "tests." Who knows what that all would entail... maybe multiple doctor visits, stomach scopes, thousands of dollars in our deductible. I'm pretty confidant that I got this figured out for about $350-400.. which is a huge cost savings, not to mention not having to take any meds.


That's about it for news... take care until we meet again. :)


Oh!
PS. I have a couple links you should check out:
Why Women Should Not Run  This guy is a genius anyway, but this article is awesome. Sprints and HIIT are great, but "chronic cardio" and endurance training is extremely harmful to your thyroid. Read it. And do some intervals instead of 5 miles. Then go lift some heavy weights. Your thyroid will thank you.

Why News is Bad For You  I'm usually out of the loop, but I never feel left out. I have always believed that a person is happier without news.

PPS. It's April. And rain is expected. But I'm ready for summer. Like now. Anyone else? Sigh.

PPPS. I got 2 double unders in a row today. Woo hooo! I got so excited I threw the rope. Hah!

Another Whole 30 Wrap Up

I had someone ask me for a little bit more advice on the Whole 30 today.. so I thought I'd create a little blog post so everyone could benefit from my nuggets of wisdom. ;)

Seriously though. I love getting emails and messages about eating Paleo, the Whole 30, and everything else.. but I think I'm going to create a little references pages here on the blog so I have all the information ready at my fingertips!

Anyway.. the question: "I was just kind of wondering how your Whole30 went for you and if you might have some feedback, pointers and/or recipes you might care to share with me."

And my response:

Here was my "official done with the Whole 30 blog post:"http://jmbaseman.blogspot.com/2013/02/i-joined-crossfit-finally.html

Really, though, I would say do it. It does take a lot more planning but there are ways to get around that.

A few things I definitely recommend:

Read the It Starts With Food book. That really makes everything clear. Super clear. It's hard to follow something if you don't know the why behind it... at least for me!

Do a once-a-week meal prep day. In the beginning of the cookbook Well Fed from http://www.theclothesmakethegirl.com/, Melissa talks about her meal prep.. she cuts up and partially steams a variety of veggies. She bakes sweet potatoes and squash, boils eggs, and cooks up a few pounds each of ground meat like turkey, pork, beef. Then when you're hungry and in a hurry, you can whip out some veggies, add them to a pan with coconut oil or ghee, throw in some ground meat, add any kind of seasoning, and you have lunch in 10 minutes. She calls them "hot plates."

I have at least one hot plate a day, and I still do the cook-up weekly.

Also, it IS do-able. But not sustainable. Once I got through it, I was scared to go back to the regular eating. I had a couple of dreams where I accidentally licked my finger that had some organic ketchup (but it still has sugar!!) on it. Ack! I woke up in a sweat. Not cool. So, do it, commit to it, but realize that it's only for a certain period of time. Serious stress about eating is harmful in it's own right.

And really commit to it.. follow the instructions to a T! Joining their email newsletter is definitely worth the small price... and it's super important to get on their forums and read and connect with others. Plus, many times if you're wondering something, you only have to search through and someone else has asked the same question or went through the same struggle.

Now I eat mostly Whole 30 standards, with a bit of stevia here and there... and a lot of Paleo pancakes. Ahh. I eat a bit of butter now and then, but I've found I hardly even miss cheese! Pretty crazy considering I wanted to fall face first into a fresh batch of squeaky cheese curds for most of January.

That's one thing about the Whole 30.. it's more emotionally and mentally changing than physically. At least for me. So a lot of the "rules" they have are just as important for your mental health (like saying no to pancakes and other Paleo-ified comfort foods) as it is for your physical health.



Today I created a little WOD for myself after doing some split jerks (woot! another shout out to my sports med guy. These are my favorite lift and I'm FINALLY able to do them again!)

So, for time:

800m run

30 pistol squats (15/each leg alternating)

100 single unders

800m run

30 pistol squats (15/each leg alternating)

100 single unders

800m run

Took me 26:00... and I was toasted by the end!

I'm still working on double-unders too.. I can usually get one every fourth or fifth single under. Fun, fun! :)

Tomorrow I see our WOD has a 25:00 time cap... yikes. I better head out and get some sleep!

And because I simply cannot have a blog post without a pic, this is why I blog:

Source: studiomothers.com via Mariah on Pinterest

And another favorite from today:

Source: fengshuistore.co.uk via Mariah on Pinterest

Good night all! :)

Chocolate pancakes, the weekend, and why I CrossFit

What a great day today!

It's 1-rep max week at CrossFit this week... score! :) This means I should be in bed right now and not blogging. Oops. It has been an interesting few days, though, so I wanted to tell you all!

Today we tested cleans (squat cleans) and power cleans. I managed 120-lbs for both, which was awesome. There's nothing like everyone cheering you on as you're struggling to stand up. :) Coincidentally, that was a 5-lb PR, so that was awesome. Then I got my butt handed to me by the WOD, which was squat cleans and pullups.

Honestly, today was the first time I ever got close to losing my breakfast. I think I ate too close to working out. And it was one of those exhausting, on-the-brink-of-tears finales. I'm far too stubborn to quit though.

On that thought, over the weekend, it was brought up at the photographer's lunch table that I was a powerlifter. An older lady turned to me, wrinkled her nose in disgust, and asked why.

Oh, all the reasons I could have said, but I gave her my megawatt-endorphin-smile (see photo below), and simply said "Because I love it!"

Then the heavy-set, vegetarian older lady next to her proceeded to carry on about her life, husband, circumstances, how she was the strong one in the marriage and he was dragging her down, blah, blah, blah, for the rest of the meal. So I got to thinking about why I work out. Why I lift. Why I Cross Fit.

Because...

That first moment I bent over at home to get something out of a cupboard, and I felt my glutes fire as I stood back up.
I can help my husband move furniture.
I can move furniture myself.
I can kindly thank the gentlemen that offer to help me with groceries... and then decline while chuckling inside.
I can stand at a wedding show all day long without my feet hurting.
I can open sealed jars easily.

...and the big things:

There is no greater feeling than discovering my mind and body are powerful.
Pushing myself to the limits always yields results.
Each success brings more self confidence.
Every new measure of strength helps me walk with my head held higher.
Nothing can bring me down when I am assured in myself and my abilities.
If I am determined enough to get through a workout that nearly has me puking and crying all in a span of 15 minutes, I can get through anything in life.

I don't know what image the word "powerlifter" brought up in her mind, but I'm imagining it was fat, hairy balding men grunting, snorting, listening to heavy metal, and bench pressing.

In short, the reason why I do what I do is for the quality of LIFE.

Moving on. Mini heart-to-heart done.

Here's my official new member picture from awhile ago:

They insisted on taking it post-WOD. Lovely. And me being the photographer: "Can I see it? Ew, it's blurry! .... oh, wait. That's perfect." ;)

After the WOD today, there were free 10-minute massages by area students. It was awesome. I was trying out the the panorama feature on my phone finally. And I love it. Except for poor Inna here in the first one...

On a slightly related note, we got news a bit ago that we're moving to a new, huge space in June this year. I'm super pumped!

After that, it was the usual groceries, then back home. And then the dog ran away from me (again). Sigh. I wanted to strangle her. Yesterday she was mad at me for leaving her all day while I was at the photo convention. I didn't think she held grudges...

As I was rushing around to eat lunch and get ready for my chiro appointment, the doorbell rang in the middle of my shower. The dog was barking, the doorbell was ringing, there was pounding on the door, and I managed to throw a few towels on to go kill whomever was at the door.

Turns out, it was the Fed Ex guy with my newly repaired camera body and lens. Okay, I guess that was worth the hasty shower. 

Welcome home, my lovelies. I can't wait to use my new and improved lens!


The rest of the afternoon was pretty normal.

Speaking of normal. Or the absence of normal. This was a crazy weekend! Friday night started the WPPA (Wisconsin Professional Photographer's Association) spring convention which continued each day until Monday. The speakers were great, and it was fun to reconnect with some past friends and meet some new peers!

This was the view from the skywalk looking farther into downtown Friday evening.

And this was the speaker on Monday.. he talked about weddings, sales, marketing, and we had great fun learning from his posing and photographing demonstration. He's incredibly talented.

He started out with a bang... I loved this thought: Do you live to work? Or work to live?

Going back a day, Sunday offered another lovely wedding show.

These really sap the energy out of me... but I love it. I was told by two different future brides that I was their favorite photographer they had talked to that day. Another couple came back and asked if they could look through my albums some more because they liked my work so much. Talk about heart-warming!! I could hardly fit through the door to leave from my big head and inflated ego. ;)

And I haven't changed the teal and green at all.. because I get so many positive comments and feedback. "Oh, you're the teal and green lady!" Yes! My branding is working! ;)

Monday evening, I also had a wedding professionals networking meeting where I got to see a lot of my friends/other vendors from the wedding show and catch up with them. It was great.

The bummer part was, Joel was working out of town all week, and only home for the weekend. Thankfully I was still able to see him in the evenings, and he even helped me set up at the wedding show. I love that. :)

Okay, so back to today.



I was hungry for pancakes this evening. Again. It seems like an every other day thing since being off the Whole 30. Weird. I'm keeping them clean though.

So, I loosely followed this "recipe."

Ingredients:
1-ripe plantain or banana
1/4-cup nut flour (I used hazelnut this time, as the store was out of almond. Don't get me started on that.)
2-eggs
1/2-tsp of baking soda
1/4-cup cocoa powder
2-3 drops of vanilla stevia (optional)


Directions:
They're pancakes, not rocket science. ;)

1. Blend. I used my awesome immersion blender. Buy one. Make this. And squash soup.
2. Cook them. I heated my pan, put coconut oil in, and poured the batter in.
3. Flip and top them with any variety of berries, fried apples or bananas, coconut milk, coconut cream, pure maple syrup, nut butters, etc.
4. Enjoy.

I worked hard for those frozen raspberries. They were on sale at the store, so there were only a few bags left. I had to step up and nearly crawl into the freezer to grab some! I can't let a great deal on my favorite organic frozen berries go to waste.


Now.. off to bed finally. Tomorrow's lift is the snatch and power snatch! Woo hoo! :)


PS. I turned off anonymous comments. I hope you can still comment if you like, but I was getting sick of the spam. Let me know if you have issues.

PPS. I stumbled across some pictures the other day from New Years' Eve. Those will have to get on here soon. Along with our ugly sweater/men-cook-the-food-potluck from Valentine's Day. Fun times.

PPPS. And this was a great article. But I can't pin it due to lack of images. Boo! So it's linked here for me to remember. Food Logging, What I Learned

PPPPS. Kidding. ;)

Day of Love

Here's some visual chocolate...

just a few things I thought were funny that popped up in my news feed today!

My Valentine's Day went pretty well...

I treated myself with chocolate and sugar for the first time since doing the Whole 30 back in January. Yum!!

This chocolate is amazing. And so is the macademia/brazil nut butter. And so was the cocoa cashew butter. :)

The hubby sucked it up and took me to Serious Burger. He doesn't really like it that much, but between the whole birthday thing and Valentine's Day thing, he obliged. :)

It was delicious! :)

Happy Valentine's Day!

I joined CrossFit... finally!

Well, I did it!

I'm finally a member at our local CrossFit box, CrossFit Appleton.

I had my first workout this morning, which was awesome. Lots of friendly coaching, which is exactly what I need. Better technique = fewer injuries. ;)

After 6 long rest days with only one night of ice skating for physical activity, I also tried re-maxing out on my deadlifts yesterday. I know I can do 240. I am positive. But then I can't do weight math and try for 250 instead of 240... And that was the end of that.

Sigh. Oh well, there's always another day, right? I'll keep my 235 for now. :)



I am also finishing up my Whole 30 (well whole 41, to be exact) on Thursday with measurements, my weight, and a body fat test. I'll take a few "after" pictures too. However, I'm pretty sure those will not reflect the true changes that the Whole 30 has taken me through.

So usual metrics aside, these have been my standards/benchmarks for change: (Sorry, these might get personal.)

-My hormones. I feel like they're finally balancing out. Finally. I still get mood swings, but they seem fewer and farther apart. I guess the true question would be to ask Joel if I'm any easier to live with. Maybe I don't want that answer. ;)

-My complexion. It got worse for awhile in the middle... when I was OD'ing on coconut cream (oh, so yummy), but then evened out after I gave that up.

- The Sugar Dragon. I feel like I've conquered it. You know that thing... where you have cravings for sweets? Especially at the end of meals? Or right before bed? Yeah. Me too. Nearly gone. Now, old habits die hard, but I got some serious work done on this one.

-Like I mentioned earlier, I had discovered how delicious coconut cream is halfway through my Whole 30. And since it was technically legal, I went for it. I used to be that way for almond butter... but that was pretty much off limits for me because it's what they call "food-without-brakes." And that's just like it sounds. Food that you can't stop eating once you start. Speaking of, that is the real beauty of the Whole 30....

-The physiological effect of food. They really delve into your emotional attachment in the book, It Starts With Food (which I highly recommend reading). This is why they say no to things that you can make or create within the guidelines, that still end up being comfort food and mess with your mind. Pancakes is the first one that comes to my mind. Also pizza. You can Paleo-ify these quite easily, but it's still a no-go. They actually call this "sex-with-your-pants-on," which they describe much better than I ever could. ;)

-My digestion is better. I'll leave it at that. ;)

-I'm eating more food than I ever have before. And I feel lean. This is amazing.

-I will never, ever keep track of calories, protein, carbs, fats again. Ever. If I'm hungry, obviously my body needs something. How can my conscious brain know what my body needs better than itself?? I'm still keeping a food and workout log, but no numbers.

-I feel a lot more in tune with my body. Now, I'm not going to start chanting, meditating, and saying Namaste, trust me. What does that even mean, btw? It's a good feeling though.

-My fingernails have skyrocketed. It feels like I'm cutting them every other day. (Random.)

And of course, about the food:

-I can survive 30 days without bacon. Granted, I have connections to sugar-free, junk-free, humanely-raised bacon. It's called U.S. Wellness Meats. But consuming that on a daily basis is waaaayyy out of our price range. And I'm normally okay with spending decent money on quality food.

-I discovered hot plates and weekly cook ups. Basically, you spend one day in the kitchen: you cook up a bunch of meat (ground turkey, beef, etc) and prep a bunch of veggies. Then you can throw your veggies in the pan with oil, add your meat, add in any spice you like (Asian, Mexican, etc) and BOOM. Dinner's on in 10. Yum.

-I developed a taste for green beans. Whaat?

-It's really easy to plan ahead for meals... more than I thought! :)

-I gave up my daily (and sometimes most of the time, 2x daily) protein bar. For good. I gave the rest away. Now I eat meat and sweet potatoes after my workouts. I get some strange looks... ;)

Anyway, this is just a small sample of some of the changes I've noticed, but if you're even thinking about trying it, definitely read their book. They explain everything in detail, but make the science and facts behind their theories so easy to understand.



And this is just funny to me. A lot of them really hit home. You know you're doing the Whole 30 when...

In other news, Joel and I went to my parents last weekend for family pictures, ice skating, and general laziness. It was perfect. And my lovely mother even let me cook everything in coconut oil rather than butter. And I said no to fresh Blue Bunny ice cream. And multiple other sugar-laden nuggets of deliciousness. High five! ;)

I didn't take along any cameras, so no pics here. You'll survive. :) We had a good trip.


Back to regularly scheduled programming... I'm exhausted and headed to bed. :)
(PS. None of these links are affiliate links, just fyi. I'm not making any money off of the Whole 30 program or US Wellness Meats, but I definitely believe in them.)

Today's thoughts.

Today was a weird day.

A new PR in the gym.. 235-pound deadlift which is up by 5 from two weeks ago. I had 240 in my grasp, but lost the mental control over it. (Plus I've been "sick," does that count for anything? :D)

That was pretty awesome.

But last night/this morning I had one of those very REAL dreams. All of my dreams are more vivid and lifelike since I've been doing the Whole 30 this month. (Wow, I'm almost done!) But this one involved my brother Justin.

I haven't dreamt about him in awhile, and usually when I do, it's some kind of scenario or situation where we only thought he died. This morning was no different. So we planned the funeral, gathered the family, and then he "woke up," gave bear hugs all around (oh, I loved those bear hugs!!), and thought it preposterous that we were planning his funeral! Then I wake up with a lonely feeling in the pit of my stomach. Every time I dream about him, I always get one of those awesome bear hugs. 

Mom also had a dream last night... and she also got a hug from Justin. These hugs are so real!!

Interesting. Not that this is completely out of the blue.

A few days ago, the 23rd, was the 2nd anniversary of his death which I didn't post about that on here. Sometimes I think the deep workings of our heart cannot really be put into words. We can't communicate the complexity of feelings we have so we sit in silence, unable to talk.

Justin and I when we were much, much younger.

At times, it seems like just yesterday we threw a bag together on that bitter cold Sunday morning and rushed out the door to Rochester, Minnesota. I don't think the car thermometer got above -20* the whole way there.

We dropped the dog off at Joel's mom and dad's, and began the journey to say goodbye.

How do you say goodbye when you weren't there? When he had already had one heart attack and was airlifted to Mayo? When you were expecting to be there for his surgery which was planned for the very next day? When he's only 25 for crying out loud?

It was the longest 4 hour drive I think I have ever sat through. And really, that was probably the longest day of my life. Once we said goodbye, we headed back to our homes.

The next few days were a haze. I know I had a wedding consultation which I booked, amazingly enough. I had lunch with some of our ministers, but the worst part is, I can only remember one of them for sure. I'm pretty sure who the other two were, but that's quite unnerving not to be positive.

The reality set in when we went home for about a week surrounding the funeral. The family, friends, and outpouring of love was astounding. I can't imagine getting through any intensely difficult time by yourself. I can only attribute my survival to the grace of God and the prayers of others for me.

Why these thoughts today? Could it be Mom and I's dreams? The Puff Daddy song on the radio this afternoon - I'll be Missing You - that reduced me to tears?

I am thankful though, that with the passing of time, there seems to be more and more sweetness of memories and les and less of the bitterness and pain of loss.

So today was interesting. Some decent success in the gym. Plus I found out I'm famous.. ;) I was featured in my gym's magazine earlier this month, and then that magazine was printed on a poster! Cool.

I also had a lovely texting conversation with one of my good friends who's like a little sister to me. :)

But then a very sobering and introspective afternoon... 

Some days I really miss my brother. I miss his positive prospective on life, his love for music, and the twinkle in his eye. Some days when I hear a really great song, a new album by Collective Soul, or even a really great singing/playing/jam session, I just stop and think how he would have loved to hear that.

I'm so thankful for the family and friends that I do have, and I love them all dearly.

This general thought has been on my mind lately: 

Source: Uploaded by user via Mariah on Pinterest

Anyway, if I am going to nip this cold in the bud, I better head off to bed. These were just a few thoughts on my mind today. Thanks for listening and have a good week. :)

Just another Wednesday. Not.

Yup, it's been forever. Like since before Thanksgiving. Oops.

I have a massive post coming up, or rather, probably several small posts for you on the deets of the holidays. But for now, just a quick check in to share some small victories from today.

I power-cleaned 105# for the first time since last July, which at that time was a PR and I only did it once. Today I cleaned it 6 times. (!!)

Even cooler, when I started my lifting program 6 weeks ago, I was worried about cleaning just the 45# bar, due to my shoulder/upper trap injuries. Any upper body work would send me straight to migraine city.

A million thanks to Dr. Alex from Valley Spine & Sport, who has been working with ART, other manual methods, and corrective exercises to fix all my injuries and issues. (Hah! Maybe not all.) Plus, I've not had a migraine or serious headache in almost a month, and after the accident last June, it was a multi-weekly, sometimes daily, occurrence.

He's also been helping me with my hamstring tendinopithy/tendinitis and wacked out hip flexors/adductors. (or is it the abductors? who knows.)

But the icing on the cake? Thanks to the Whole9's Whole 30 program, I have better mental clarity than I've had in months, am eating more than I ever have, and am the leanest I've been since probably last May.

As I was thinking about this today, I was filled with such a thankfulness of how far I have progressed from my injuries. My body is completely loving this break from CrossFit and high-intensity work... and the heavy weights are fun. And even though I'm still not cleared for regular ol' pushups yet (works the wrong muscles and it's back to headache-town!), I have pullups to console me. :)

So much for the Wednesday mid-week blah's!


Ps. These two pins have meant a great deal to me lately:

Source: melodyross.com via Mariah on Pinterest

Source: franklyesoteric.tumblr.com via Mariah on Pinterest

I'm enjoying a simpler, more relaxed life here in this wonderful off-season of photography. :)

P.P.S. If you follow mbaseman on Instagram, you'll see many of the food creations as I'm going along this Whole 30. Fun stuff!

P.P.P.S. Just kidding. :)