Monday, December 20, 2010

Some Holiday Cheer

How the Renfrow's prepare for Christmas...

Spreading Holiday Cheer to you ENJOY!!

Monday, November 15, 2010

Run Renfrow's Run...

So, I did it. I have forced myself to become a runner. (Or I am a jogger/walker) But I am getting it done. Thanks to the encouragement of my sweet husband who sticks with me and my friend Camille who keeps signing us up for more runs...

This past weekend I ran a 4 mile race... 4 miles CAN YOU BELIEVE IT????

It was the McNellie's pub run. Garth and I showed up right when the gun went off for the race. I had Camille's number bib and safety pins in hand and we were still getting everything together.

Garth went up and asked the registration table what the schedule was and they laughed and said it has already started buddy... you guys will have to start with the 1mile fun run/walk. WHAT!!!

Well we did and we kicked it in to high gear... we passed the ending police car for our race and finally caught up with Camille about 1.5 in. THEN!!! I had to go to the bathroom rrreeallly bad so at about mile 2 I had to make a pit stop at the downtown Domino's!! Can you believe this craziness? Pit stop complete and we were back on track caught up with Camille again at the beer station (of which Camille and I did not partake) then up the hill for the big finish!!!

***Let's make it clear I am not a fast runner... the only reason we were able to catch Camille is because the group she was running with stopped at the beer stations for their Guinness (hence the name of the run) We never would have caught her if it weren't for the pub stands ;)***

I am proud to say that I finished AND there were LOTS of people who finished after us!! Well more than I expected anyway.

Here is a photo recap of the runs we have done so far!!!

The Next Run we are doing is The Tulsa Turkey Trot


Monday, November 8, 2010

How everyone should start their day...

Well the girls go to school on Mondays and this morning I was given their fall school pictures... Oh my this is how everyone should start their day...

But before we get to that Garth and I did the "Helen" WOD at JENKS and this was our results...
What is Helen?


3 Rounds for time of:

400 Meter run

21 Kettlebell swings (Men 55 lbs, Women 35 lbs)

12 Pull-ups

So, see how fast you can get all of this done...

Our Strength exercise was Overhead Squats



Nat doing an overhead squat with bar

WOD: Helen substituted 35# Kettlebell for a 25# and counted unassisted (NO BAND!!) Pull Up attempts

Strength = 75# PR (Personal Record WAHOOO!!)

Garth doing a Kettlebell swing

WOD: Helen As Prescribed (RX'd) means he did it as it was written and no substitutions


Strength: Overhead Squat = 175#

We are both improving for sure!! At my last CFC workout I could only overhead squat the bar and tonight I did 75#!!

Dinner tonight was awesome I tried to create the same roasted chicken that they have at Whole Foods and I would have to say it came pretty dang close!!!

1package of organic chicken thighs covered in Thyme, Rosemary a little salt and pepper.
1 cup of organic chicken broth over the chicken and carrots... Bake at 400 for about 45 minutes covered

Pre-cooked pic

Dinner Plated on our fine china ;)

And now for our sweet girls' fall pictures from school

Here is Sophia

And then Sophia with her class... poor thing she was just screaming!!! I have no idea how they even got this good of picture from her...

And then our sweet Izzy...

And then here is Izzy with her class...

Aw yes... that is OUR child with the super cheese face!! These pictures had me ROLLLING!!
I mean what are you going to do? She's 3...

Laugh On People!

Sunday, November 7, 2010

Home Sweet Home...

So we are back in T-Town!!!

We are in a house and trying to get our schedules down... I am at a point now that if anyone wanted to drop by for a visit I wouldn't be too embarrassed about the moving in mess ;)

So here is what we have been up to this weekend

The OSU game... We beat the Bears!! GO POKES!!

And the yard... our beautiful trees that surround our house leave us with a heck of a mess. After getting some unsolicited recommendations from one of our sweet-sweet neighbors for a lawn guy we decided to tackle the yard... and it has taken every bit of the two day weekend...

Garth got a new toy to help with the clean up...

Izzy playing in the leaves

And of course this morning we had our family breakfast (something we do every Saturday and Sunday morning no matter the plan for the day)... complete with Paleo Pancakes.
What's that you say?

The Renfrow's eat pancakes???

Why yes, yes we do.

You can get the recipe here...
I would say they weren't exactly IHOP, they were more gooey muffin texture but still hit the spot. I had mine with two eggs and three slices of bacon, no syrup. And Garth had the same WITH syrup... Breakfast of Champions!!! (I was missing my spinach...)

Here is what our batter looked like...

Here they are cooking...

After the flip...

Our eggs and Chef...

And we were joined by these two lovely princesses: Izabella and Sophia

Looking forward to recapping what is to come in Tulsa...

Wednesday, June 30, 2010

We've come a long way...

Here is a summary that my coach John Del Perel did of what I have accomplished so far with CrossFit training and eating Clean Paleo/Zone. Check it out!

And then here is a link to some pictures of my last week of workouts at CrossFit Central...

Garth and I both have made great transformations. All of our hard work is paying off!

Tuesday, May 18, 2010

Not to scare you, but this scared me...

And I could not go another day without sharing it with you.

As you know our family has made a conscious effort to eat more clean and here is another piece of supporting information that we are doing the right thing...

ADHD In Children: PESTICIDES May Be Missing Link

CARLA K. JOHNSON | 05/17/10 08:08 AM | AP

Adhd Children Pesticides Fruits Vegetables
Photo from Flickr: fazen

CHICAGO — A new analysis of U.S. health data links children's attention-deficit disorder with exposure to common pesticides used on fruits and vegetables.

While the study couldn't prove that pesticides used in agriculture contribute to childhood learning problems, experts said the research is persuasive.

"I would take it quite seriously," said Virginia Rauh of Columbia University, who has studied prenatal exposure to pesticides and wasn't involved in the new study.

More research will be needed to confirm the tie, she said.

Children may be especially prone to the health risks of pesticides because they're still growing and they may consume more pesticide residue than adults relative to their body weight.

In the body, pesticides break down into compounds that can be measured in urine. Almost universally, the study found detectable levels: The compounds turned up in the urine of 94 percent of the children.

The kids with higher levels had increased chances of having ADHD, attention-deficit hyperactivity disorder, a common problem that causes students to have trouble in school. The findings were published Monday in Pediatrics.

The children may have eaten food treated with pesticides, breathed it in the air or swallowed it in their drinking water. The study didn't determine how they were exposed. Experts said it's likely children who don't live near farms are exposed through what they eat.

"Exposure is practically ubiquitous. We're all exposed," said lead author Maryse Bouchard of the University of Montreal.

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She said people can limit their exposure by eating organic produce. Frozen blueberries, strawberries and celery had more pesticide residue than other foods in one government report.

A 2008 Emory University study found that in children who switched to organically grown fruits and vegetables, urine levels of pesticide compounds dropped to undetectable or close to undetectable levels.

Because of known dangers of pesticides in humans, the U.S. Environmental Protection Agency limits how much residue can stay on food. But the new study shows it's possible even tiny, allowable amounts of pesticide may affect brain chemistry, Rauh said.

The exact causes behind the children's reported ADHD though are unclear. Any number of factors could have caused the symptoms and the link with pesticides could be by chance.

The new findings are based on one-time urine samples in 1,139 children and interviews with their parents to determine which children had ADHD. The children, ages 8 to 15, took part in a government health survey in 2000-2004.

As reported by their parents, about 150 children in the study either showed the severe inattention, hyperactivity and impulsivity characteristic of ADHD, or were taking drugs to treat it.

The study dealt with one common type of pesticide called organophosphates. Levels of six pesticide compounds were measured. For the most frequent compound detected, 20 percent of the children with above-average levels had ADHD. In children with no detectable amount in their urine, 10 percent had ADHD.

"This is a well conducted study," said Dr. Lynn Goldman of the Johns Hopkins Bloomberg School of Public Health and a former EPA administrator.

Relying on one urine sample for each child, instead of multiple samples over time, wasn't ideal, Goldman said.

The study provides more evidence that the government should encourage farmers to switch to organic methods, said Margaret Reeves, senior scientist with the Pesticide Action Network, an advocacy group that's been working to end the use of many pesticides.

"It's unpardonable to allow this exposure to continue," Reeves said.


And if the Huffington Post isn't your favorite source for news here is a story from CNN