{Starting from scratch...}

Well, kinda....

It's no secret that my running has suffered terribly since my surgery in November. During the winter it was entirely to cold and the cold breeze bothered my incisions. In the spring, my heart and soul just wasn't in it. Now, here I sit, 6 months after surgery, starting fresh.

This past Saturday, I went for a "test" run with the Raleigh Galloway group. I have been running for just under 3 years using Galloway-esque training methods, but hadn't ever run with the group. I know his run/walk/run method is the ticket for me because I've run 6 half marathons by run/walk/run.

Anyway... I've always been a little "Judgy McJudgerson" about the group because they are so huge! I wasn't sure that it was a good fit for me. Due to not being able to always coordinate schedules with my running buddies, I realized that the accountability and structure may be worth a shot.

We met at Capital RunWalk in Cameron Village around 6:45 a.m. I quickly found some of my NCRC Women's Beginner Running Program buddies and chatted for a bit. Suzanne and I ended up connecting with the 11:30 pace group for 6-mile run. The run went from Cameron Village, down Clark Avenue through Meredith College (loved running through my alma mater), and back.

I'm not going to rehash the entire run, but here's some highlights:

• It's nice to have a large group, even though it seems a little impersonal at first.
• The run felt awesome! Normally after a long run, I'm exhausted. After the run on Saturday, I helped my mother-in-law with her yard sale and subsequent clean up. The hubs and I also went out wtih some frinds. Not once did I wish for a nap!
• I was able to stay toward the front of the 11:30 group the whole time. I may even try the 11:00 group next weekend.

So, here's to a great season with Galloway! (and maybe a full marathon in the future...)

{Essure procedure}

First things first, what is Essure? Essure is a non-surgical permanent birth control. It is hormone free and works with your body to create a barrier to prevent pregnancy.

I was diagnosed with PCOS in August 2001 (Read more here, if you want). Since that time, I have been to multiple doctors to try to understand my "place" in the world as far as having kids goes, etc. Since getting engaged (in 2005), Jason and I have hemmed and hawed about having children. While we would love to see little Regan and Jason running around, we know that it would be more challenging for us in many ways.

In 2005, I was pretty much given the "no go" on kids. Because of my medical issues, Jason and I were told we'd have no choice than to go through fertility treatments. That began an internal tug-o-war... We could go through fertility treatments and have multiple scenarios - 1) get pregnant with 1-2 babies; 2) get pregnant with 2+ babies and possibly of subjected to "selection" (and I refused to even consider "selection"); 3) not get pregnant at all. Jason and I discussed our options, the financial aspects of it, and decided that biological kids just weren't in the cards for us. We agreed that I would continue to take birth control "just in case" until another non-hormonal option became more available to us.

In 2006, I made an appointment to speak with my WHNP about non-hormonal birth control options. I had grown increasingly tired of the shift in my mood, etc. because of birth control. We discussed the Essure procedure during the appointment. At the time, I still wasn't 100% comfortable with ending the possibility of having children.

Fast forward to 2012... The issues with PCOS, including cramping, mood swings, etc. had become increasingly hard to manage. I also was diagnosed with Celiacs disease, adding even more complications to our life together. Also, in November 2012, I had my tummy tuck. Since that time, my body has been adjusting to it's new "shell" and doing odd things. These odd things were causing more issues than they were worth...

In March 2013, I made an appointment with my WHNP to discuss my options again. I made it clear that I preferred a non-hormonal option, but wanted to understand all my options. During my appointment, we reviewed several options: 1) IUD (scared of that because of Brandy's situation); 2) Essure; 3) Tubal ligation; 4) go off birth control and just "see"

On Tuesday, April 16, I went to my ObGyn's office for the Essure procedure. It went something like this:

• Night before - Take several medications to soften/open my cervix. Enter pretty severe cramping overnight.
• Arrived at doctor's office at 10 a.m. 
• Around 10:30 a.m. - Taken back for nurse to insert IV for anesthesia (I chose to "go under" anesthesia, much like the anesthesia for a colonoscopy.)
• Drug-induced nap began around 11:15 a.m.
• Essure procedure completed
• 12 noon - Taken into room for monitoring, etc.
• Back home by 12:30 p.m.

It's been about 3 weeks since my procedure and I am glad that I did it. I still have to take my birth control for ~2 more months. Three months from the date of the procedure, I will have a HSG at Carolina Conceptions. That test will (hopefully) show that my fallopian tubes are blocked and that Essure was a success.

While our decision to permanently end my fertility may not be right for everyone, its the right thing for us. I'd recommend this procedure to anyone that's done having children as it is probably the least-envasive option possible.

{A little rough patch}

As I said in my post yesterday, I've been going through a bit of a rough patch recently. Between the less than stellar weather and dealing with a few minor healing issues associated with my surgery, my motivation has been lacking. Yes, I have been exercising and being careful about what I eat - but, I haven't really been feeling it. 

Over the weekend, I realized just how much I have missed running with my girlfriends. Since my surgery, I have tried to get out and run with them a few times, but the weather hasn't been helping. The (relatively) intense cold early in the morning "hurts" my incisions and waiting to run until mid-afternoon on the weekend just wasn't an option. I updated my half marathon plan and will be running the Midtown Race Series Half Marathon on June 1. I have exactly 8 weeks to get my sh*t in gear to do this race and I am gonna do it. Now, to convince my girlfriends to run with me....

Anyway...today ended up being just what I needed...  I got lots of motivation from different sources and that seems to be just the ticket to helping my mojo come back.

See what I mean?

1. A municipal official that I haven't seen since October came to the office today. When I went to the waiting area to get him, he didn't recognize me! Then he whispered in my ear how nice and happy I was looking.
2. I walked into CrossFit at lunch and a fellow athlete asked how much weight I had lost and said I was looking great. As always, I said "...Not really...I've actually gained weight..." Another athlete piped in and reminded me that I'm developing stronger muscles and "... (I) sure as hell look skinner!..."
3. We were working on our 3 RM on the back squat at Raleigh CrossFit today. I think Coach Bobby sensed my frustration with the weight on my bar. He asked my 1RM and and quickly discussed the current weight, etc. After our quick exchange, I was able to do a 110# 3RM. When I told him he said that I needed to remember the leaps and bounds I had come since starting in July and starting back after surgery.

Then, I got this from my friend, Mary:

Top 5 Ways to a Better Life according to Dave Grohl (An interpretation of his Keynote speech at SXSW in Austin,TX)

1. No one is you and that is your biggest power. “It’s YOUR VOICE. Cherish it. Respect it. Nurture it. Challenge it. Stretch it and scream until it’s f**king gone because everyone is blessed with at least that, and who knows how long it will last . . .”  

“Who’s to say what’s a good voice, and what’s not a good voice? The Voice? Imagine Bob Dylan sitting there singing ‘Blowin’ in the Wind’ in front of Christina Aguilera.”

2. Don’t be afraid of not fitting in. “I can truly say out loud that ‘Gangnam Style’ is one of my favorite f**king songs of the past decade. Is it any better or worse than the latest Atoms for Peace album? Hmmm… paging Pitchfork! Come in, come in, Pitchfork! We need you to help us determine the value of a song! Who f**king cares.” Don't be someone who designs their lives to impress others.

3. Give a damn about yourself.  It’s about taking care of yourself so you can be a better human being. A 2.0 version of you is way more equipped to help others in need. Take up yoga if you’re stressed. Ask for a big raise. Walk away from a relationship that is abusive or draining. Or just take a nap, for Christ’s sake.

4. Be humble.  No one wants to go to lunch with a supermodel who says things like, “My cheekbones, if you’ve noticed, have a similar incline to an escalator.” One thing I’ve noticed is that if you are good at something, people will acknowledge it. Appreciate the hell out of those people. Should you be blessed enough to have the fortitude to work so hard at something that people celebrate you, your first reaction should be gratitude. And know that there’s a ton of people out there from all races and socioeconomic backgrounds who can still teach you something. I don’t care if you’re Bill Clinton or Jay-Z – always be learning; always be improving.

5. Spark a revolution.  

Always have the highest bar for yourself. Wake up everyday and no matter how crappy you feel, want to change something for the better. Do something that makes someone happy. Create something that inspires someone. Be someone’s light when they are hopeless.

 

{Victory}

Chennelle, owner and coach at Raleigh CrossFit, has a knack for writing the best blog posts at just the right time for me. When I see them pop up on the Facebook page, I get a little bit weirded out because it's like she's been in my head ;-)

 

Today was no different:

“I count him braver who overcomes his desires than him who overcomes his enemies, for the hardest victory is victory over self.” – Aristotle

"Competition. Is the competition against others or within yourself? Or is it both? The goal should be to be the best you can be. For each athlete, their best is up to them. The best could be entering a competition. The best could be getting the bar into a good overhead position. The best could be continuing to work on pull-ups, push-ups or muscle-ups. The best could be winning a local competition or completing a workout in the time you decided you would finish in."

 

It's no secret to most people that know me that I am not super competitive, well, at least not with anyone else. I grew up as an only child, so I didn't have siblings with which to compete. This was an advantage and disadvantage because all it did was fuel my competition with myself.

 

At times this innate desire to compete with myself causes issues, as it has the past few weeks (or months). I guess it started right after surgery - I wanted so badly to get back out there and go for a run or to CrossFit and I couldn't. I knew better than to try and F things up that I had worked so hard for. When it was finally time for me to get back to working out, my competitive streak was in overdrive. Needless to say, my body didn't cooperate with my brain and all I did was get more and more frustrated with myself. But...

That competition with myself has kept me moving in the right direction. I could have very easily just stopped going to CrossFit, or skipped out on every single run. I didn't though. Each time I did a workout, I set a goal - run 3 minutes without stopping, use XX pounds of weight, do XX pull-ups, etc. The runs were shitty not so great. The CrossFit WODs weren't at the heaviest weight. It doesn't matter. It doesn't matter than I wasn't the quickest runner on the greenway or one of the first to finish the WOD. Each time I was out doing a run or going to CrossFit, I was beating a goal I had set in my head and that is pure victory.

{Weekly Menu - last week and this week}

Not sure what has been going on in my head for the last 11 days, but I haven't really felt like writing. I blog simply to have a place to express my feelings and I guess I haven't really wanted to deal with the crap in my head. So, here's to trying to deal with some of the BS...

Thought I'd start with a relatively benign post - the weekly menus. We only plan meals for Sunday through Thursday on a regular basis. Most of the time we end up out to eat on the weekend and/or figuring out a meal with ingredients we have on hand.

Week of February 17 to 21:
Sunday: Garlic-y Chicken; Quinoa Pilaf; Brussels Sprouts with Bacon (We were out of town for the weekend. My in-laws invited us over to dinner as "payment" for teaching them how to use their new iPhones.)
Monday: Swordfish; Roasted Butternut Squash Slices; Sauteed Broccolini
Tuesday: Grilled Chicken; Quinoa Pilaf; Steamed Veggie
Wednesday: Pork Stir-Fry
Thursday: Easy Chicken and Spinach (adapted from PaleoOnABudget)

Week of February 24 to 28:
Sunday: Pepperoni Pizza Casserole (from Tessa - The Domestic Diva)
Monday: Buffalo Chicken Lettuce Wraps (from PaleoTable, adapted from Skinny Taste); Roasted Sweet Potato; Steamed Sugar Snap Peas
Tuesday: Sauteed Shrimp; Brussels Sprouts with Bacon
Wednesday: Grilled Pork; Roasted Sweet Potatoes; Sauteed Spinach
Thursday: The hubs is on his own! I'm going with some girlfriends to look at wedding dresses with Mary!! Yay!

{Review - Backyard Produce}

One of my goals this year is to reduce our grocery bill slightly, while also incorporating higher quality foods into our meals. At first, I thought I could depend solely on the Farmer's Market, but realized getting out there every week might be more "trouble" than it was worth. During the summer, I don't mind going out to the Farmer's Market during lunch, but going in the winter and perusing all the produce isn't my idea of a fun way to spend my lunch hour (it's too dang cold!).

I attended a Paleo Cooking Seminar at my box a few weeks ago. Raleigh CrossFit had arranged for Food Simply Fresh and Backyard Produce to provide information on recipes and their services in an effort to make our healthy eating choices easier and more accessible. As I listened to the presentation, I realized that Backyard Produce could help me achieve my goal.

(Source)

What's Backyard Produce? 
Backyard Produce is pretty much an online Farmer's Market. They offer (mostly) locally grown, farm fresh produce delivery to a large part of North Carolina, from Charlotte to the coast. The biggest difference between Backyard Produce and other vendors is that I have choices and it is year-round. Other vendors charge a fee and you get what you get, during summer months only.

So, how does it really work?
When signing up, you are asked to select the amount of produce you want delivered based on the needs of your family. Based on the type of basket you choose, you are allotted a certain number of points. Each week when the order page/"marketplace" opens online and you simply log-in and select the items you want. Your order must be placed by Saturday night and all then all you have to do is wait on your delivery.

Thoughts on my first order...
I placed our first order late last week, to be delivered yesterday. I selected the "Family of Four" basket because of the amount of produce we consume in a week. The staff at Backyard Produce assured me that if this was too much, I could email to downgrade.

Upon placing my order, I received a confirmation email, with an order number. My order was correct, but I assume that if there had been an error or if I needed to change it, I could have so long as I made the Saturday night deadline.

Our delivery arrived sometime yesterday while we were at work. Since we live in a condo, I asked that they leave the box in the foyer/mailroom area. I was pleasantly surprised to see it by our door when I got home - not sure if a neighbor let the delivery person in or if a neighbor brought it to our door... Either way, I was excited to open the box.

So, here's what we got for ~$45:

(1 bunch) NC Rainbow Chard; (2) Baby Broccoli/Broccolini; 

(1 lb.) Green Beans

(2 lbs.) NC Sweet Potatoes; (1-2 lb.) Butternut Squash; (1 lb.) Carrots; 

(6) Navel Oranges; (6) Apples (Fuji/Pink Lady/Granny Smith); (2) Limes

I was excited to get the box open last night. I was slightly disappointed with the broccoli. It was totally my fault - I thought I was ordering "regular" broccoli. But, as any foodie would do, I figured out a way to prepare the broccolini and we'll be having it for dinner tonight. 

All-in-all, this looks like it's going to be a good thing for us. We had the chard last night and I had an apple with my breakfast this morning. So far so good! Looking forward to seeing what's available next week!

{Weekly Menu}

Seems like I keep posting my weekly menu late... Guess posting it eventually is better than not at all!

Sunday: Hearty Beef Stew
Monday: Speedy Weeknight Shrimp and Broccoli with Quinoa
Tuesday: Baked Mustard Lime Chicken; Cauliflower Mash; Sauteed Chard
Wednesday: Grilled Pork; Sauteed Spinach; Rice or Quinoa
Thursday: Spaghetti (from freezer) over Noodles/Spaghetti Squash

We are heading to Beaufort for the weekend. I didn't realized until this morning that it has been almost a year since we have been "home" to visit. We weren't able to go over the summer because I was leading the NCRC Women's Beginner Running Program. Once that ended, it was fall and then it was time for my surgery...  I am looking forward to heading that way on Friday!

{Metabolic Testing}

Over the past few months (before surgery and after resuming exercise), I have been at a plateau with my weight loss. Something didn't seem right about this... I mean, seriously, how could I not be losing weight? Each day I'm eating 1390 calories (as prescribed by MyFitnessPal), doing a 30-minute walking video at least 4 days a week, training at Raleigh CrossFit at least three days a week, and occasional runs with my girlfriends (I still haven't gotten back into running since surgery). On top of all of this, my caloric intake is coming from whole foods - lean meat, fruit, veggies, nuts, and occasional dairy. This led me to start thinking more about how my body operates and maybe I needed to calculate things a little differently.

I knew from discussions with others that a person's resting metabolic rate was an important factor in weight loss. Your resting metabolic rate (RMR) is the amount of energy required to perform basic bodily functions such as respiration and heart rate while the body is at rest (source). No two bodies are alike - we all know that. So, each of our caloric needs are completely different....

I found a RMR calculator online. This particular calculator asked for gender, weight, height, age, and body fat (optional). I entered my information (including body fat, as result of body composition testing last week) and this is what came up... 

According to the calculator and equations on this site, my average RMR is 1694 calories per day. However, this is based on five different formulas that have the possibility of not being that accurate. Some may ask, how could they not be accurate - it's based on a scientific formula. At the same time, I would ask - what exactly is being measured?

I did this leading up to my appointment for metabolic testing and nutrition consultation at Rex Wellness Center. When I made my appointment, I was given instructions to not eat or exercise for 12-hours prior to the test and to not consume any caffeine the morning of the test.

Source

When I arrived at Rex, I was immediately shown to Sherry's (nutritionist) office. She explained that various online calculators are very helpful, but they aren't quite right and how the use of the MedGem would provide a more accurate resting metabolic rate. The MedGem test requires that you put a clip on your nose and breathe in/out through a special mouthpiece attached to a hand-held device. Somehow, this little machine is able to measure your oxygen usage and carbon dioxide output.

I have to say that the 8-10 minutes that I had to breathe into the mouthpiece may have been the longest 8-10 minutes in my life! I couldn't play on my phone, read a magazine or do anything, except sit. Anyone that knows me can probably attest to this being extremely difficulty for me.

Once the test was completed, the MedGem provides the RMR. That number is then multiplied by an "activity factor" based on my lifestyle, to determine calorie needs. The long and short of it is this... My resting metabolic rate is 1530 calories. In order to maintain my current weight, I need to consume ~2065 calories per day. Sherry said she was a little surprised by this number, given that I had bariatric surgery ~13 years ago (normally their numbers are lower). She then said that the higher number was likely attributed to my healthy eating habits, running and training at CrossFit.

We next discussed how many calories I have been eating... Needless to say, the 1390 calories given to me by MyFitnessPal were causing me to short my body ~140 calories per day...and that's the calories just to survive. That calculation wasn't taking into account normal daily activity, exercise, etc. Basically, my body thinks it is being starved.

We talked about my needing to hit ~1530 calories per day on days that I do not exercise. She also encouraged me to get a heart rate monitor because of CrossFit. According to her "research" (other patients), it looks like someone participating in CrossFit can burn anywhere from 300 to 800+ calories in a single workout. (Holy crap! That's a lot of calories!)

We reviewed by food diary on MyFitnessPal and discussed the need for some adjustments to my fat and protein intake. She helped me adjust my goals on the website so that it will make tracking daily a lot easier. So, here's what it looks like...

In the next week or so, I will be purchasing a heart rate monitor and adjusting to my new goals. Hoping these changes help with my daily energy level and my training!

{Weekly Menu}

I love planning our weekly menu. Some weeks it is a bit of a challenge and sometimes the hubs isn't terribly interested in providing feedback, but we always plan a good set of meals.

Here's how this week is shaping up:

Friday: Out with friends at Flying Saucer

Saturday: Asian Hot "Wings" (we used thin chicken breasts); Baked Crinkle Cut Fries

Sunday: Buffalo Chicken Cutlets; Roasted Sweet Potatoes

Monday: Easy Shrimp Scampi; Spinach Tomato Quinoa

Tuesday: Steak Hash with Red Pepper Avocado Spread

Wednesday: Chipotle Lime Salmon; Sauteed Spinach; Parmesan Orzo (for the hubs)

Thursday: Chicken and Vegetable "Lo Mein" over Miracle Noodles

Now that I am looking back at what we had on Saturday and Sunday...Well, it was boring and neither dinner contained any green veggies. Must do better....

{The Past}

Last night, I was posting all over Facebook and Twitter about how excited I was to find out, via body composition testing from The Human Performance Laboratory at my box, that I am in the moderate/"healthy" body fat range for my body since about 4th grade. When I talked to Margaret (best friend since diapers) via text last night, she reminded me of how far I have come, both physically and mentally...

During our conversation, she said that she showed a 1st and 5th grade picture of me to her fiance, just so he could understand my progress. My first thought was "how the heck did she get pictures from back then?" I know how dumb that sounds... Of course she has pics from our childhood. We were pretty much inseparable for many years. I had to see what pictures she was talking about and I asked her to send them to me. The evidence is below.

1st grade 

5th grade 

When I look at these pictures I see two very different girls. The Regan from 1st grade was an average kid, going through the regular kid stuff - happy-go-lucky, living in her small town by the beach. Fast forward 4 years and you get the 5th grade version of me. There's something about that girl that is different... At first, I thought it might be the glasses or the jumper. Just look at the "signature" - I signed my best friend's yearbook with my nickname and wrote "yuk" beside it - who does that?

I sat in my living room the rest of the evening and thought back to that time... The young girl in the second picture above doesn't look happy to me. Yes, she's smiling, she just doesn't look happy. In 5th/6th grade is when it all changed. I started gaining weight; I was losing my childhood happiness; I was heading on a destructive path that few would know about.

Now, I look back on that time of pain, sadness, and missed opportunities with a sense of encouragement and joy. Things haven't been easy - they never will be. However, I would not be where I am today without having made it through the past.  Because of this reminder from a dear friend last night, I can look back at the pictures below and realize I am who I am today because of them... 

I've come a long way and I'm not gonna stop now.

November 2009 - My heaviest was about

40# more than this pic

March 2009 - I am second from the left

August 2002 - Bridal shower for Charity!

(I am on the back right)

April 2005

May 2006 - Gotta love the double-fisting!

September 2010 - My first 5K! On the right track...

February 2012 - 3rd half marathon since starting

to run in July 2010

{Restaurant Review - Bad Daddy's Burger Bar at Seaboard Station}

It's no secret that the hubs and I like to eat out. We just can't help ourselves. While we love to eat at our "regular" places, sometimes we just want something different. This past Friday, we were both feeling the need for burgers...  A new burger joint opened up in Seaboard Station a couple of weeks ago and it was on our list.

We tried to go to Bad Daddy's just before New Year's, but they were closed for a "private party"/soft opening. This past Friday, we arrived around 7:30 or so and there was a short wait. We considered getting a drink, but decided we'd just wait until we were seated or dinner.

While we were waiting to be seated, I took time to really look around and get the "vibe". The decor is kinda industrial, but not sparse and completely full of metal. There are wood tables/booths, interesting pictures on the walls, and a few TVs. Thankfully, there aren't TVs on every single wall - just enough to keep the kids (or the husband) occupied while everyone else finishes their meal. Also, the restaurant is a little loud, but not so loud that you can't hear those at your table.

Fried pickles!

About 15 minutes after arriving, the hostess showed us to our seats.  We were seated at a 4-top in the bar area. Not long thereafter, we were greeted by a staff person that I assume was a manager. He asked if we had visited the restaurant before and we explained that we had tried to visit previously, but they were closed. He apologized for our not being invited in for their soft opening and said that he would put in an order of fried pickles (his treat!) for us. He also took our drink order while at the table.

This is J's face when he saw
he could have a burger on
Texas Toast.

Our server, Michael, came by with our drinks and took time to review the menu with the hubs. Since I would be ordering from the gluten free menu (thankfully they have one!), I knew that I wouldn't have too many questions. If I had to guess, I would say that Jason was a little bit overwhelmed by the menu. Who wouldn't  be? Ground beef, bison, beef & bacon, chicken, tuna - the possibilities of what could go between a bun seemed endless. Michael provided some recommendations, let us think about it, then came back a few minutes later to take our order. Jason ended up ordering "Nick's Patty Melt" on Texas Toast, instead of rye, with a side of fries. I built a salad with grilled chicken and miscellaneous toppings.

After a relatively short wait, our food arrived. While I can't really speak to how good J's burger was, I think he was pleased - it didn't  take him long to eat it and there was nothing left on the plate, always a good sign. J said that the fries were not that great. He's not one to order fries often because they aren't  and when he has them he wants them to be good without ketchup - these didn't hit that mark. My salad was really good too! My only recommendations on the salad would be - 1) Shred the cheese, the "chunks" don't allow cheese to be in a lot of bites 2) Chill the stainless steel bowls, it would be a nice touch.

In short, I would say that this will end up in our "regular" rotation. There are enough choices on the menu so that you don't always have to get an actual burger each time too. The service was great and we liked the vibe. Can't wait to go back soon!

Jason's Patty Melt

My salad - Love the stainless steel bowl

{Recipe Review - Paleo Shrimp Étouffée}

There's no better place to find a good recipe than someone else's review of a recipe on their blog. Last week, I was searching for a dinner recipe involving shrimp and came across The Preppy Paleo. Earlier in the fall, she had created a Paleo Shrimp Étouffée.  It looked good to me and it went on the weekly menu plan for Sunday evening.

I must be honest though...I saw the picture of the recipe and thought it looked good.  Instead of reading her full post, I skipped right to the ingredients. Kinda big mistake... In her post she specifically says "...This is definitely a dish that will clear your sinuses..."  Unfortunately, I didn't read that part of her post until I was trying to figure out what the heck I had done to make it have so much kick!

Our final preparation of this wasn't quite Paleo as I served it over quinoa. Jason is very good about eating whatever I fix, but one of his (very few) requests is that we have quinoa every once in a while with dinner. Since it was suggested to serve it over cauliflower rice, I thought quinoa was a good substitute.

Jason's review: "...It was really good...  The onions add a nice flavor.  It was a little spicy, but it was really good..." (Sometimes I wonder if it is even worth asking him what he thinks about a meal. Surely he can describe meals as better than "really good".)

Paleo Shrimp Étouffée (adapted from The Preppy Paleo, via Bon Appetit)

• 2 tbsp. extra virgin olive oil (I definitely didn't use all of it)
• 2 large onions, minced
• 1 tbsp. minced garlic (Dang it! I forgot the garlic!)
• 2 tsp. dried thyme
• 1 tbsp. almond flour
• 1 cup chicken broth
• 1 tbsp. Cajun seasoning (I'll probably reduce this next time)
• 1 tsp. paprika
• 1 tsp. hot sauce (I used Frank's Red Hot)
• 1 lb. shrimp, chopped
• chopped scallions

Heat olive oil in large skillet over medium heat; add onions and garlic and cook until the onions are translucent. 

Add thyme, and flour, then cook for about 1 minute more. Stir in broth and remaining seasonings. Cook about 2-3 minutes or until the sauce thickens a bit. Stir in shrimp and return to a simmer. Lower heat, cover, and cook for about 10 minutes.

Remove from heat. Serve over quinoa and top with scallions.

{Weekly Menu and Recipe Review - Southwestern Turkey and Vegetable Soup}

I am looking forward to this week's menu.  Lots of new yummies!

• Sunday: Shrimp Étouffée with a little Quinoa
• Monday: Chicken Adobo with Roasted Greens and Beets
• Tuesday: Broc-Cauli Chowder with Sandwiches (from my new Practical Paleo book)
• Wednesday: Beef and Mixed Veggie StirFry (from my new Practical Paleo book)
• Thursday: Sun-Dried Tomato Chicken Bake with Roasted Brussels Sprouts
• Friday: Some form of Paleo Chili

We didn't end up having the Shrimp Étouffée on Friday night, so it got moved to this week.  On Friday evening, we're having some friends over for Game Night.  I am going to try to find some form of Paleo Crock Pot Chili today.  Looking forward to seeing how they all turn out!

Last week, we had a new soup recipe. I know that many folks think there's no real need for a "recipe" for soup, but I think a guide of some form is extremely helpful. I realized that I had about 2 pounds of leftover cooked chicken breast in the freezer and that was all it took for me to decide that some form of turkey soup would be on the menu for the week.  

I found a recipe on Fast Paleo and adapted it as we threw stuff in the crock pot (see below).  This recipe turned out very well.  Unfortunately, as it normally is with soup, there was nothing terribly exciting about it. It was yummy, but not exceptional. We'll definitely keep it in our soup repertoire!

Southwestern Turkey and Vegetable Soup: (adapted from Fast Paleo; serves 8-10)

• 2 lbs. cooked turkey breast (shredded)
• 4 cups chicken broth or stock
• 2-3 zucchini, chopped
• 2-3 squash, chopped
• 4-5 stalks of celery, chopped
• 4-5 carrots, chopped
• 2 bell peppers, chopped (I used green and red)
• 2 cloves of minced garlic
• 1/4 cup prepared salsa
• 2 tsp. cumin
• 2 tsp. chili powder
• 2 tsp. paprika
• 1 tsp. oregano
• 2 tsp. garam masala (original recipe called for coriander, but I didn't have any)
• a couple shakes of crushed red pepper flakes
• salt and pepper to taste

Combine all items in large crock pot.  Cook for 8-10 hours on low.

{Weekly Menu}

The menu planning has been a hit or miss since November 28.  Sure, we've had plenty of meals at home...  The first week after surgery, we had meals delivered by friends and family.  The weeks since the 1st week of recovery have been a mish-mash of take-out, previously prepared foods from the freezer or "fend for yourself" meals.

Last week I made a menu plan for the week, but it wasn't too interesting considering that it was a short week.  Well, this week, are are finally back on track.

Here's how this week is shaping up:

• Sunday (brunch): Paleo Breakfast Casserole with fruit
• Sunday (dinner): Southwestern Turkey and Vegetable Soup
• Monday: Grilled Teriyaki Pork; Roasted Broccoli; Sauteed Mushrooms
• Tuesday: Spaghetti (noodles for Jason; zucchini "noodles" for me)
• Wednesday: On your town (I have a meeting for Girls on the Run)
• Thursday: Aimee's Quick Chicken; Sauteed Spinach
• Friday: Out with my running buddies and their spouses!

Two of the recipes this week are completely new and I plan to review them later this week.  The Aimee's Quick Chicken is an oldie and goodie in our home.  It makes me smile when Jason requests this dish because it was the first meal I ever cooked for him.  It's awesome to think that the first meal I cooked for him continues to be a favorite.

{Slowly Getting Back in the Saddle}

You wanna know what I think is the worst part of having a major surgical procedure?  Now that I have been through "Operation Transform" and the subsequent recovery, I think that not being able to exercise has been the very hardest part for me.

Before my surgery, I was pretty active.  I ran at least 3 times per week, with one of those being a "long" (6-8 miles) run.  I went to Raleigh CrossFit at least 3 times per week, if not 5 times per week.  All this activity was in an effort to be has physically healthy as possible before my surgery.  Then, in an instant, it was gone...

My surgery was 5 weeks ago today.  I knew that the recovery would be hard, but I was certain that I was gonna be some kind of Super Woman and I would be back to my old antics in a week or two.  That was definitely not realistic.  Admittedly, I had a pretty easy recovery (from what I have heard from others).  The worst part of my recovery was the bloating/gas that came the day after surgery and lasted a couple days.  I know that the thought of gas isn't glamorous by any stretch, but it's just part of it.  Doctor pumps belly full of air for procedure, pain meds, etc. = recipe for gas/bloating.

The past 5 weeks have dragged.... Yes, I was enjoying the time I spent at home relaxing and healing, but the enjoyable part of that only lasted about 4 days.  By the second full week, I was itching to do something - and I was able to convince my surgeon to let me work from home part-time.  By December 17, I had convinced him to let me work part-time in the office.  Then, the holidays came.  The holidays were full of family and fun, laziness, business, food, over-indulgences, etc.

This past Saturday was my first post-op "run".  I use the term "run" very, very loosely.  I am so very glad that my running buddies were willing to go very slowly with me.  The entire time we were running, we talked about different topics - I really think this kept me pretty distracted from how odd it felt to run.  We finished 4.25 miles in just over 1 hour.  I was quite disappointed right after, but Mary and Debbie reminded me that I must give myself a break.  I haven't had any serious cardio activity in my daily schedule for 5 weeks and it was cold as all get-out.  When we were done (and I finally got over myself), I felt pretty dang good about what I had gone.  Now, I am looking forward to getting back to my old pace (and even faster).  Crazy as it sounds, my first dream I remember after my surgery involved a 2:15 half marathon PR - we shall see!  I think with my fabulous running partners it will be more than doable in time!

I have been wanting to get back to Raleigh CrossFit from day 1.  I love how my RCF family makes me feel.  I love the encouragement we all provide one another.  I have missed seeing my buddies during my recovery.  While I intended to visit the tank during my recovery, I went by once and my missing it was too much for me to handle.  Well, it all changed today...  I went to my normal lunchtime training session.  Chennelle welcomed me back and I got started with the warm-up.  I took time to review the WOD and thought I was gonna kick ass - 5 rounds of max rep front squat and max rep strict press.  I loaded up my bar with half my body weight (87.5#) and grabbed (2) 15# dumbbells.  I tested the weight for the front squat.  Let's just say that it didn't go as planned.  I picked up the bar, went down into a full front squat, but then things went sour...  I had to drop the bar on the ground because I just couldn't get back up.  I was immediately upset.  Chennelle came over and helped me strip the plates off the bar, encouraged me to just lift the bar (35#) for 8 reps each round.  She also reminded me that I had been out of the tank for a month and a half.

Chennelle didn't have to help me strip the weights; she didn't have to offer advice; she didn't have to offer the last little bit of encouragement.  But, she did.  My running buddies didn't have to go at my (very slow) pace this weekend.  They didn't have to remind me that sometimes I need to give myself a break.  That's what I have missed.  I have missed the camaraderie of training with others - of all types and abilities.  While the run over the weekend and today's WOD didn't go quite as planned, I have to remember how fortunate I am.  I am fortunate enough to have people that encourage me and I am able to encourage them.  We all have something to offer others and it makes all the difference...

{Lurong Living Paleo Challenge}

Many of the athletes at my CrossFit box participated in the Lurong Living Paleo Challenge over the last 8 weeks.  I signed up right after I was diagnosed with Celiacs disease and thought it would be a helpful distraction and a way to improve my athletic ability.

The beginning of the challenge required that each athlete submit measurements and photos for comparison at the end of the challenge.  Since I am still not 100% pleased with how I did, I am not going to post the measurements or pictures - maybe after my surgery during my next challenge.

The challenge involved three benchmark workouts (Randy, Christine, and Lurong Original).  There also was a weekly WOD.  At the end of the challenge, each athlete repeated the benchmarks to gauge their progress. I can say that even though my measurements didn't go down as much as I would have liked, I am extremely proud of my progress with the benchmarks.  Look at those numbers!

I am looking forward to participating in another Paleo challenge and see how much more I can improve!

{Operation Fix Me - Pre-Op Discussion}

My surgeon's office does a pre-op phone consultation about 2-3 weeks before the surgery.  During this time, Valerie (one of his nurses), goes over all the do's and don'ts.  She packs a ton of information in a half hour, but it also gives you time to think about questions you may have that you can ask the day before surgery.  

Pre-Op List:

• THINGS TO DO NOW:
• Stop taking aspirin/motrin/Aleve.  
• Stop taking Fish Oil supplement (all others are ok).
• Stop/reduce consumption of alcohol 5 days before surgery (Whew! At least I can still drink on Thanksgiving!)
• Pick up prescriptions - pain killer, muscle relaxer, anti-nausea, antibiotic.  While at the pharmacy, she recommended that I get a laxative (TMI, right?).
• HOME:
• Make arrangements to have help at home.
• I'll be at the hospital 1 night.  
• My parents will be in town from the day of surgery through the weekend.  They won't stay the night at the house, but J will be at home.
• Jason will stay home with me on Monday and Tuesday.
• Friends have offered to come hang out during the day when J goes back to work, etc.
• Freeze at least 1 full week of meals, including protein-packed snacks, etc. (I will do some of this before surgery, but my mom will do some of it while she's here too.)
• Prepare "recovery space"
• I'll mostly be hanging out in the living room.  We have a nice "medical"/lift recliner and that will be my bed for at least one week.  
• I'm planning to download a couple books on my iPad, DVR some shoes, etc.
• Put iPhone charger near recliner, etc.
• Move things around so they are easy to reach.  I will get out our "spare" microwave and put it on the kitchen counter so Jason can reach it.  The regular is one that is above the stove and he can't reach it.
• DAY OF SURGERY:
• Take shower with anti-bacterial shower gel
• Brush teeth, but do not drink anything
• Wear comfy clothes to the hospital, preferably a shirt that buttons down the front.
• No make-up or jewelry to the hospital.
• No colored fingernail polish
• Arrive at the hospital by 5:15 a.m. (dang that's early!) for 7:15 a.m. surgery.

That's a pretty long list and I am sure there's something else I am missing....

I will go see Dr. Lambeth on Tuesday, November 27 for my pre-op pictures and markings.  I have seen lots of blogs where women have posted their pre-op and post-op pictures... Don't expect that on here.  I am honestly just not ready to do that - I am not that "open".  Yes, I've talked about the surgery here, but posting half nekkid pictures here just isn't my thing.  You'll just have to take my word on it :-)

{NaBloPoMo - day 7}

Wednesday, November 7, 2012 -- Talk about the last compliment you received.

It's no secret that I train at Raleigh CrossFit.  It's also no secret that I have to work really hard to not compare myself to the RX gals.  You know the type I am talking about - big ass tire throwin', 36 inch box jumpin' strong girls...  

Yesterday, I had to do Randy, one of the benchmark workouts for the Lurong Living Paleo Challenge.  I was partnered with Dena.  Dena's a firefighter and one of what I consider to be a "RX gal".  The first time I did Randy, I finished in 7:18.  Even though I wasn't feeling quite up to snuff, I had a goal to finish in 6 minutes.  With encouragement from Dena, I finished in 5 minutes.  Later on in the afternoon, Dena sent me a message on Facebook saying, "...You killed it today..."  Hearing that from one of the "RX gals" put a big 'ole smile on my face.  I know that wouldn't be much to some people, but having one of the "RX gals" give me a compliment made me beam!  Keeping that tucked away in the back of my mind for one of those days in the future when I might want to try to slack off.

{Three Weeks till "Operation Fix Me"}

This shiz is gettin' real...  

My surgery is exactly three weeks from today.  I cannot even begin to describe accurately the emotions I am feeling.  I am ridiculously excited and nervous.  I'd say 90% excited and 10% nervous.

There's a lot I have to do between now and then.  Here's the short list:

• Prepare and freeze some more meals for Jason and me 
• Move some things around in the kitchen to make them easier for Jason to reach
• Talk to a few friends about their schedules, etc. to see if they can come visit and/or bring meals to us
• Write up list and do a big grocery shopping trip the day before surgery
• Finish writing "Surgery Guide" for my Mama.  My parents will be coming from Tuesday, November 27 through Sunday, December 2.  My Mama wants to do lots of things to help while she's around.  Things I was thinking she could do:
• Bag small amounts of snacks for me - almonds, "trail mix" (almonds, pistachios, and raisins or almonds with chocolate chips)
• Bag small snacks for J to put in his lunch each day
• Cook a few crockpots worth of soup and/or spaghetti to freeze
• Prepare chicken breasts with various marinades to freeze (easy for me to cook)
• Any other ideas???
• Work my arse off at CrossFit because I won't be able to go for a month.  BOO!

What am I missing?  The nurse said that doing this surgery is like preparing to have a baby.  Since I know absolutely no knowledge of preparing for a baby - what am I missing????

{Annual Wellness Assessment at Work}

Last year, I wrote a post about my organization's wellness program at the Biosignia "Know Your Number" assessment.  We utilitize this tool throughout our municipal health pool/wellness program and for our organization's staff.    

Monday was the day for the annual assessment...  I have to admit that I was none too pleased for it to arrive because I knew that one thing that wasn't going to be good was my weight - up about 8 pounds from this time last year.  

The initial results are pretty good...  Basically, my modifiable risks stem from weight.  Given that I am getting ready to have a decent chunk of weight removed from my abdomen, I am pretty pleased with my overall numbers...  I can't wait to see what the numbers are like next year!