Notes from a Former Vegetarian

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Shortly after I started CrossFit, I wrote into the Everyday Paleo Lifestyle and Fitness Podcast asking why I wasn’t able to sleep after WODs. Check out the podcast here. I was just having a hard time sleeping through the night and I felt really restless. I was also just sore all the time! Pretty normal after CrossFit though. A few things I realized after listening to my question on the podcast…At that time I was in the beginner class, which met at 7pm. By the time I got home, it was usually around 8:30pm. I wouldn’t eat dinner until 9 or after, then go to bed around 10:30pm. After I switched to an earlier class, I was sleeping much better. Working out late has never worked for me-I get too ramped up and it’s hard to wind down. Also, focusing on recovery and mobility has helped a lot with the soreness.

My post-WOD recovery looks like this: Stretching with bands and on my own (I stretch out pretty much every body part: Legs, arms, stomach, back, neck, hips…Check out a great stretching routine here), rolling out with a foam roller, using a lacrosse ball to roll out tense parts in my back and hips, and keeping moving (while it’s so temping to plop on the couch, keep moving for a little bit after your WOD prevents stiffness). Nutrition wise, I usually drink a protein drink right after I work out (I’m not huge on liquid nutrition, but it makes me feel great after I work out). I’m using a raw protein powder, which tastes horrible, but I’m still working on finding something without chemicals that tastes good. I also drink a lot of water, have a cup of hot water with lemon, and if I’m really sore, take an extra dose of fermented cod liver oil. About a hour or two after a WOD, I eat a meal with protein, starchy carbs, and veggies. Adding in more carbs after I work out has helped me feel more energetic and has made me feel better in general (important since I have thyroid issues). Also, I make sure I don’t go into a WOD starving. That’s never a good feeling! I’ve seen improvements in how fast I recover since I started this post-WOD routine, and also noticed I’m building more muscle then I ever have.

Alright. Time for some Paleo dessert 🙂 Try this cake out…it’s pretty much the best thing ever.


I’ve been working with Common Roots, a local non-profit focusing on farm to school initiatives, for a few months and they got some great news last week! On Friday March 22, 2013 the Superintendent of the Milton School District, John Barone, Sr., received a call from the office of the First Lady. He was then patched through to Michelle Obama. The First Lady conveyed that she has followed Milton School District’s food service changes over the past year. Michelle recently posted a blog from the Milton Food Service Director, Steve Marinelli, about how his students enjoy fresh entrees along with the fruits and vegetables in the new “self-serve” bars.

Steve has completely redesigned the food system in Milton. Food is fresh and nourishing. The breakfast sales have tripled and the school lunches have more than doubled. Faculty who typically did not purchase school food have become regular customers.

Michelle Obama personally invited Milton to chose five fifth graders to travel to the White House and assist her in planting the White House Garden. Students were chosen from essays written about Farm to School and how changes in their school food service have made positive impacts on their school and community. This great experience, however, is not funded by the White House.

Milton is partnering with Common Roots to meet this challenge in a timely fashion on behalf of the students. Common Roots has benefited from the talented expertise of Steve Marinelli as our the South Burlington Food Enterprise Plan was passed by the School Board last week. Common Roots has committed to raising $6,000 needed to cover the student expenses (flight, accommodations and food) of this amazing opportunity.

Please consider making a contribution! Even a little bit helps! This is a great opportunity to get farm to school education (keep in mind, this is one of the first schools to successfully implement a farm to school program in the country) and Vermont in the spotlight!
You can donate through the Common Roots website and go to PayPal or send a check to: Common Roots, PO Box 9335, South Burlington, Vermont 05407

Thank You!

I just recently started listening to Sarah Fragoso and and Jason Seib’s Podcast at http:// and love their straight talk and easygoing nature. Here are a few words of wisdom…

-Journal-write down your accomplishments and your goals. Helps with body image!

-Write down all the ways you would benefit from magically having your body look the way you want it to. Go down the list and put a checkmark next to each item that is not  entirely related to your own personal opinion of yourself (like, ‘I will be more confident’). Try to find something that would have a benefit about the way you look that is not related to your opinion of yourself. You won’t!

-Get rid of things that you don’t want to be eating in the house. 

-Make a plan and stick to it. Plan out your week, set your goals in the gym, have everything planned out so you can just do it and be confident doing it.

I only attended a couple presentations from the Healing World Cancer Summit, but they were powerful. Here are a few notes, but both are definitely worth looking into more!

Healing World Cancer Summit

Howard Straus

  • Gerson Therapy (,
    • No difference in prevention and treatment (what will cure will prevent)
    • Principles:
      • Deficiency and toxitiy are foundations of disease
      • Restore balance by flooding cofactors and coenzymes and flooding body with perfect nutrients, flushing out toxins from abuse (pharmaceuticals, vaccines, food processing chemicals, pesticides, residual antibiotics, air pollution, water toxicity, etc.)
    • Food: Organic, no preservatives, etc.Fresh, not packaged
      • Vegan, fat free
      • Salt free, msg free
      • When you ingest acidic food, you are creating a cancer friendly environment
      • Cancer can’t live in an alkaline environment-make sure body is alkaline-cancer is found in acidic environment
  • Major deficiencies in our modern diet and repair techniques:
    • Potassium
      • Sodium is an enzyme inhibitor (poison)
    • Thyroid
    • Iodine (potassium iodide) to replace chlorine/flourine in thyroid
    • Liver extract injections
  • Fruit & veggie juices essential
  • Fat: when fat was fed to patients, cancerous legion would grow again; no fats and no oils
    • Flax seed oil helped legions go away, helped heal
  • Coffee enema most powerful detox
      • Must detox to heal

    Kris Carr

    • Practical about self talk-move out of place of fear and stress
    • Anti-inflammatory diet (no processed foods, dairy, sugar)
    • pH balance (Caner prefers acidic environment)
    • Boosting immunity (Green juice)
    • Body work (acupuncture to help adrenals, etc.massage, etc)
    • Meditation
    • Movement (Lymph is toxic disposal system, cleans  while exercising)
    • Skincare (If you wouldn’t drink it, don’t put it on your skin)
    • You can’t master wellbeing-you practice wellbeing. It’s a daily practice.

Brendon Burchard

NYT Best Selling Author, Leading High Performance Expert
Superpower: The Charged Brain

NYT Best Selling Author of “The Charge” shares how he came back from a life threatening accident and brain trauma to become the world’s leading expert on high performance. Brendon will show you how our brains are hard wired to meet 10 specific human drives, and how to activate each of them to radically increase your levels of energy, engagement, and productivity.


  • You don’t have to live each moment hoping to have energy, success, etc., you have to generate it. There’s no emotion that you can’t generate-you have to choose to. And the more you choose to, the more you’ll live life.
  • Emotion tied to something helps you learn it.
    • Most people feel overwhelmed and we think people don’t understand that. Others feel that too! We don’t have to go through things alone.
  • 10 human drives (makes up feel alive, engaged, fulfilled)
    • Self knowledge and social connection
      • Baseline: Drive for…
        • Control. Most people use negatively. Most people try to control their lives and control others. This upsets the fluidity of life. Try to control for new. You should be spending just as l\much time trying to find and do new things than you doo with your daily tasks. Controlling for new is having a new perspective-what can I do that will challenge me?
        • Competence. We have to feel like we understand our environment. The more you feel like you can walk into a situation, learn it, understand it, and deal with it, the more your self esteem rises. Set a monthly challenge to learn something new-helps build competence and helps you feel like you’re confident enough to take on new challenges.
        • Congruence. Humans need integrity. When we feel like we’re on path to our highest self, we feel most activated in life. If not, you feel like a fake. Claim your identity-what are the three words you want tot live by every day of your life? what word s define how you interact with others?
        • Caring. We have a sense to care for others and to be cared for. First, you need to care for yourself. People right now know that they’re not caring for themselves. How can you care for your emotional self if you can’t care for yourself physically?
        • Connection. Create positive connections by practice positive projection. Couples that make it, every 1 negative thing they say, 5 positive things are said.We get what we look for in others, so look for greatness.
      • Forward. Dive for…
        • Change. We fear change;  We fear loss (might loose what I like, process pain (change will be hard), outcome change (what if things aren’t better?). Instead of loss, what will I gain? Instead of hating process, how can I set it up to enjoy it? Instead of fearing the outcome, how can I find people who have had positive outcomes that can guide me?
          • Don’t make small changes! That may be why you are miserable. SMART goals might not make you happy-when has the world changed through SMART goals? Leap, instead of crawl! If you’re gonna go for something, go for something!
        • Challenge. What is the one things that is bigger than you? What is the thing that will truly stretch you?
        • Creative expression. You are unique as a human being-no one is you, has your spirit. If you don’t amplify that into the world, you won’t feel alive. How can you creatively express yourself? Biking?
          • Easiest way to get someone feeling themselves/feel alive/feel whole is to do something creative.
        • Contribution. Giving of thyself to the world is your greatest contribution. If you want to contribute, be more of yourself. Live at your highest self, who you were meant to be. When you make decisions from that standpoint, you’re more connected, service-oriented, honorable, authentic, etc…)
        • Consciousness. Transcending our thoughts to reach our highest self. Transcendent through thoughts-think beyond our own minds (meditation, transcending own impulses). Transcending self-transcending to connect to a higher power.
  • What do you need to do to break through to the next level?
  • Sometimes we don’t know the trouble that we’re in until we’re forced to face our life.

Rod Roddenberry

Producer, Son of Star Trek Creator
Superpower: Star Trek/Imagination

Star Trek changed the world’s cultural landscape, from healthcare and transportation to innovation and technology. Join philanthropist/producer Rod Roddenberry as he shares insights into his father’s process for turning ideas and imagination into reality. Become a superhero catalyst in the creation of a world where humanity works together for the greater good.


Superpower of Imagination-Taking your thoughts and turning them into reality

  • Research all points and be able to see every situation from every point of view
    • Come at things with an open mind, be comfortable with your fear and be able to discuss things that make you afraid
    • Genius comes from perspective-if you know everything, you can’t learn anything. You don’t have to agree with it, but be open to it.
    • Acceptance-tolerance is the wrong way to look at differences. If you can accept them and that they have a legitimate point of view, that’s much better than tolerating them. Respect others!
  • Ask others what their point of view is on a topic you’re not comfortable with and listen to them.Be able to incorporate their POV into your thinking and decision making.
  • You grow when you don’t try to squash something from fear, but try to understand it.
  • A lot of people have the fear of making mistakes, so they don’t do anything and they don’t learn and grow. You have to be able to forgive yourself and move on, keep doing.
  • Travel is the best way to broaden horizons and understand others.
  • Risk-do something that scares you everyday
  • Try to look at things objectively and not get emotional when discussing uncomfortable-everyone has the right to emotions, and most people react to them. The key is not to react, but to take action. Be calm and open when discussing things.

Jim Kwik

CEO Kwik Learning, Founder SuperheroYou
Superpower: Accelerated Learning

Learning/Memory Expert Jim Kwik is co-founder & executive trainer of Kwik Learning, specializing in teaching top professionals & organizations to achieve greater success through rapid learning.


  • No such thing as a good/bad memory, but a trained/untrained memory
  • How to remember names
    • Remember MOM:
      • M: Motivation. How greatly go you want to remember that person’s name, where you put the keys, or what you’re studying? Why do you want to remember someone’s name? Reasons precede results. Things go from your head, to your heart, to your hands. What do I need to think or do to make it important?
      • O: Observation. There’s a difference between looking/hearing something and seeing/hearing it. Your self talk is getting in your way (what am I going to say, who is this person, etc)
        • LISTEN: also spells silence, best thing you can do to observe
      • M: Mechanic.
    • Be Suave. Believe (check your negative self thoughts-if you tell yourself you’re not good with names, you won’t because you will have programmed that in your brain). Exercise (practice makes permanent). Say it (say their name, ‘hi sue, nice to meet you’.). Use it (in conversation, 3-4x). Ask (ask about their name , how do you spell, are you related to…, where’s it from?, what does it mean?, who are you named after?). Visualize (what I hear I forget, what I see I remember, what I do I understand-if someone’s name is mike, think of someone singing with a microphone, etc-> What can you picture that relates to them?). End (say goodbye with their name).
  • What you can measure, you can manage.
  • Qualities of memory:
    • Recentcy and primacy. You remember what’s recent, what’s first, and what’s last. If you take more breaks,  there’s more beginning and more end to remember.
    • Familiarity
    • Make a picture in your head-visual
    • Repetition
    • Things that are organized, depending on organizational structure
    • Association

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Notes from a Former Vegetarian

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