Nov 6, 2012
Today is a rest day/make up day. Come in to work on mobility, do some active recovery, or make up a workout you missed earlier in the week.
Link Love
We are staunch advocates that a good diet is a key component of overall health and wellness, but it is important to realize that restrictiveness just for the sake of restrictiveness is not our aim. Within the last month, a few of the people whose writings on food, exercise, and nutrition I read regularly have written really compelling posts about diet/nutrition, dietary “purity”, and overall health and well-being. Below are some of the quotes that resonated with me; I encourage you to check out the whole post, and the rest of their sites!
Mark Sisson – Mark’s Daily Apple
“[I]f you’re generally healthy – or on your way there – and you’re not acutely intolerant or allergic to any particular food, I’d argue that worrying over a single component of a single meal to the point of physical manifestations of stress (racing heart, sweaty palms, nervous tick, scattered thoughts) is not conducive to weight loss. You’re trying to be so perfect that it becomes the enemy of the good.”
Dallas & Melissa Hartwig – Whole 9 Life
“Real dedication is taking time to rest and recover when you need it. It’s creating a healthy relationship with food, such that you are able to enjoy a night out or a special meal without guilt, remorse, or punishment. It’s finding a balance between furthering your career, and enjoying the quality of life that your job affords you and your family. Real dedication is knowing when to ask for help, acknowledging when you’re in over your head, and admitting when you need a break.”
Sometimes we get caught up in the idea that more is always better: more workouts, more “dietary purity”, etc. Part of creating a sustainable, healthy lifestyle is identifying when you need to take a break, and taking it!
Melissa Joulwan – The Clothes Make the Girl
“If you have a physical condition that warrants following a restrictive diet, honoring those restrictions is an act of self-respect and self-care. But if you’re just being strict because it makes you feel virtuous or like you’re “doing something,” I want you to stop being mean to yourself. Immediately.”
Excellent words of wisdom about her month on the Paleo autoimmune protocol. The reason that Paleo works for her, is that it is a dietary framework that she notes “doesn’t feel restrictive…it feels expansive, creative, nourishing, and natural.” So, find what works for you. Food is so much more than just fuel, and I love Melissa’s emphasis that feeding yourself well is an act of self-respect.
Oct 15, 2012
Strength: Press, 3×5
Conditioning:
For time:
500m row
- 50 push ups
- 50 KB swings (52/35)
- 50 sit ups
- 50 ring rows
500m row
*Partition work between row efforts as desired
Close: 4-position shoulder stretch
Get ready for cooler temps with an easy soup recipe. Sausage, potato, and spinach soup over at Solidarity Eats!
Aug 22, 2012
While I could write paragraphs about the importance of adequate rest, let’s keep this short and sweet. Rest days are critical for making progress; they are where your body recovers and adapts from what you asked it to do in recent workouts. If you aren’t taking a break, you aren’t reaping the benefits of your hard work. Period. (Note: “Oh, I just went for an easy 6 mile run” = NOT RESTING).
So, how to take advantage of your rest days to maximize your recovery benefits?
- Foam rolling and self-myofascial release with the lacrosse ball, especially for those of you with tight hips and shoulders!
- Find a favorite stretch at MobilityWOD and do it!
- Extra sleep
- Take a nice long walk
- Instead of a gym workout, try a kitchen workout. Nutrition–particularly adequate protein intake and adequate caloric intake from high quality sources–is critical for recovery and long-term performance. Plan out your meals and try pre-preparation to make future meals a breeze.
The rewards of rest day kitchen prep…
What’s your favorite rest day recovery activity?
Jun 12, 2012
UPDATE: Check Solidarity Eats for more regular recipe posts!
Looking for something that requires minimal effort with maximal return on investment? Try this slow-cooker garlic pork recipe.
Using PaleOMG’s recipe for garlic pork and rice as the basis and a random 3# ham roast I had in my freezer, this came together to be tender and flavorful. We poured some of our new favorite hot sauce on top of it, Valentina Salsa Picante, and it channeled some of the best aspects of North Carolina BBQ: a tangy, vinegary base with a nice kick of spice. (Somehow it tastes like tomato even though there is NO tomato in the bottle. How, Valentina, how??).
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Jun 5, 2012
Or, reason 7,539 to hug your crock-pot.
I love roast chicken. It tastes great, with juicy meat and crispy, salty skin, it provides a lot of leftovers, and you can turn the carcass into tasty chicken stock for future meals. Normally, we use a simple roasted chicken recipe (chicken+salt) or we pull out the Ronco rotisserie oven. Today, though, I didn’t want to deal with cleaning a pan full of chicken grease and cleaning (and watching) a stock pot. Having heard rave reviews about slow-cooking whole chickens, I decided to forgo my beloved crispy skin and give it a try; I wasn’t disappointed.
Slow-Cooker Roast Chicken
from Food.com
1 large roasting chicken
1 cup chopped onion
Spice Rub
2 teaspoons paprika
1 teaspoon cayenne pepper (adjust according to spice preferences)
1 teaspoon onion powder
1 teaspoon thyme
1 teaspoon white pepper
1/2 teaspoon garlic powder
1/2 teaspoon black pepper
- Place chopped onions in bottom of slow cooker
- Remove any giblets from the chicken, rinse and pat dry.
- In a small bowl, combine the spices. Rub the spice mixture on the chicken.
- Put chicken in slow cooker. No liquid needed; the chicken will release its own juices.
- Cook on high ~4 hours (or low 6-8). How long it cooks will vary based on your crock pot and temperature.
After 4 hours, I had a chicken that was falling apart, tender, and slightly spicy. You could use the liquid on the bottom as a nice dipping sauce or thicken up to create a gravy of sorts.
BONUS: Slow-Cooker Chicken Stock
With the liquids released from the chicken as it cooks you have the beginnings of a fabulous chicken stock, with minimal waste! Put the bones back in and add some carrot, celery, a clove or two of garlic and 6 cups of water. Cook on low for 8-12 hours. If you want to skim off the fat, pour into containers and let cool, then remove the layer of fat from the top.
Try this if you want a go-to recipe for tender roast a chicken while minimizing mess, mindfulness, and heat from the oven/stove.
May 30, 2012
Welcome to our first nutrition challenge! With the summer produce ripening (and headed to market early) and grills lighting up, this is a great time to try a paleo diet. This information should help you get ready to start on June 1.
I really cannot improve much upon this Quick Start Guide from Robb Wolf. Many smart people have done a much better job writing this up than I have, so I’ve summarized some more information after the jump and am happy to answer any questions you might have and help you find additional resources you may need.
A few other challenge guidelines:
1. No weighing yourself for the next 30 days. Take your measurements and your weight beforehand, and then step away from the scale until it’s over. Bring me your scale if you think this will be a problem.
2. Stay hydrated. A minimum guideline is ½ oz. of water per pound of bodyweight. It is also hotter than usual, so adjust accordingly.
3. Prioritize sleep. Inadequate sleep is terrible for a variety of reasons, but it is also a surefire way to sabotage your diet.
Happy eating!
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