From Novice to Varsity Paleo: Planned "Cheats"

I signed up for the Lurong Paleo Challenge through my crossfit gym, a well structured Paleo challenge complete with pre and post measurements, workouts, diet tracking, and a competitive twist.  It's a really well run 8 week challenge! My goal going into the challenge was to move from "novice" to "varsity" Paleo. I see my first round of Paleo as quite similar to my novice year of rowing at UMass: an exploratory period where I identified my strengths and weaknesses, tested some limits, and got a glimpse of my potential.  As I move on to the Varsity Lurong Paleo team, I am expected to perform at a higher level, held accountable by my "Pioneer Valley Crossfit team" and forced to document my progress and results along the way.  

In college, the transition from novice to varsity was fantastic. I always had a little chip on my shoulder in high school about wanting to be "the best" (best runner, best grades on a test, best looking in my dress at the prom-and always got frustrated when I wasn't) and being on the UMass crew team quickly knocked me off my pedestal.  I was suddenly surrounded by national caliber athletes (who also happened to be gorgeous and smart and amazing friends I am still thankful for today!). 

Novice year I learned that my short stature itself was somewhat of a weakness and that I was also a slower learner than some other natural athletes. I also learned that hard wok yielded great improvements and it was a waste of time and effort to compare myself to others. after all, we were all working towards the same goal--to win races!  As I moved up to varsity, I learned to work on my weaknesses, and compete against myself (always trying to best my previous performance) but with my teammates (encouraging everyone to consistently improve as well). I am so thankful for that humbling experience. Through crew I built character, strength, passion, and a fantastic work ethic that I carry with me in work, relationships, and athletic endeavors today. 

But one important lesson I learned from UMass crew that somehow got lost along the way was the importance of the weekly "day off".  Every Sunday was a day of rest---we were forbidden from exercising and  forced to catch up on "life"---socializing, studying, and cleaning our rooms. UMass coaches took this seriously, which I learned the hard way my sophomore year when I was spotted a few miles from campus one gorgeous April Sunday going for "just an easy run---practically walking!!", picked up by my coach in her car and escorted back to my dorm.  

When I started running more competitively after college, I soon learned that many runners never take days off and some even count "streaks"---in which they see just how many days they can go before taking a forced rest day due to sickness or injury.  So, of course I started skipping my day off again  too! And this time I had no coach to pick me up on the side of the road.  Quite soon after that I went on a series of injury "streaks", and realized something was not working.  It's taken me about 10 years (I guess I am a REALLY slow learner), but I've finally started to figure out the balance of work and rest that work for me.

As I started the varsity Paleo team two weeks ago, I thought a lot about my athletic experiences and the approach that works for me (6 days "on", one day "off") and decided to apply this principle to my Paleo eating.  I have written in a planned cheat meal one day per week for the next 8 weeks.  For me, the planned cheat is a preventive measure---if I allow myself, in a controlled environment,  to indulge in a non Paleo treat once each week, I will be much less likely to binge uncontrollably when I give in to an "unplanned slip up".  Plus, the food tastes way better when you have given yourself permission to eat it!

This week, my planned cheat was a Friday date night margarita and a portion of nachos with cheese, guacamole and beef. It was absolutely incredible. And totally worth it. Some Paleo purists may be able to go on a Paleo "streak" for two months, but I have the feeling that there are others out there like me, who need a panned "meal off" every once in a while. The frequency may be different for different people, but the following three  principles should be taken in to account for any planned cheat:

1. Make sure it is worth it! Perhaps it's toasting a bride and eating some cake at a wedding, or eating fried fish at your favorite restaurant.  Whatever it is, make sure this cheat is doing something for your over all well being, as it is probably detracting from your over all "progress".

2. Eat your cheat in a safe environment.  I could not have had last night's cheat meal at home, because I would have consumed a whole bag of tortilla chips and then climbed on the counter top to reach the candy I've been hiding from myself on the top shelf.  Eating at a restaurant forced me to eat only what was served to me, slow down a bit, and savor each moment.  Figure out what a safe environment means for you!

3. Plan ahead. If your cheat is planned and consumed in a controlled environment, it can be an enjoyable experience. Unplanned cheats lead to guilt, and for some, a spiral downwards in to additional poor food decisions.  "I'll start over tomorrow" is not a phrase you want to bring in to your vocabulary when making nutrition changes. This leads to yo yo dieting, an unhealthy relationship with food, and over all weight gain.

Whatever your approach, check in and make sure it is working for you! And keep up the hard work, all who are 2 weeks in to the Paleo challenge!

Top 15 Tips for Going Paleo!

I recently gave a presentation at my Crossfit gym about some things to think about when trying to eat Paleo.  I thought I would share my outline here!  Things have been a bit quite on the Blog lately, but I've been very busy trying new recipes and racing with my team.  Personal updates to come very soon!

Presentation given on 9/18/13 at Pioneer Valley CrossFit by Laura Christoph, Ph.D.

 

Top 15 Paleo Tips

      I.            The Big Picture

Write down WHY you are doing the Paleo challenge. How will your life be better by making lifestyle changes? Think about how your changes might help improve your total wellness (nutrition, fitness, occupation, finances, relationships, and spirit/well-being). Put your Big Picture somewhere  you look constantly.

 

Some science behind Paleo:

-genetic modification of grains and dairy can lead to allergies and intolerances

-lignins in grains and legumes can lead to inflammation

-sugars and refined carbohydrates can lead to inflammation

-inflammation leads to chronic disease, bad skin, reduced performance and recovery time

-chemical additives: who the heck knows what they do in the long term!

 

   II.            Make Progress Goals along the Way

Weekly and monthly goals are helpful

 

Make your goals SMART!

Specific

Measurable

Action-oriented

Realistic

Timed

 

Examples: In the next three weeks, I will cheat less than three times.

                   By the end of the challenge, I will lose at least two inches and three pounds.

                   I will go to CrossFit at least four days this week.

 

III.            Prepare

Clean out the pantry. Prepare for events such as weddings, Halloween, birthday parties and family events.  How will you deal with these situations? You might choose to toast the bride with some champagne as a planned cheat, or you may choose to put all your child’s Halloween candy in your husband’s control because you know it will be hard to resist.  Preparation is a vital step towards success in the long run!

 

IV.            Enlist Support

Tell EVERYONE about your adventure (including reasons for embarking on it!) and request that friends and family hold you accountable.  You are much less likely to go for the red wine at a dinner party if everyone there knows you are trying to avoid it for the next eight weeks!

 

   V.            Respect others’ choices

Remember, everyone is at a different place in life and may or may not be interested in eating Paleo. By respecting their choices, you are much more likely to receive respect and support from them!

 

VI.            Meal Plan

Grocery shop with a plan. Plan your breakfasts, lunches, and dinners at least a few days in advance. You are much less likely to deviate from your diet with a plan and a stocked fridge in place.

 

VII.            Record Everything

…and analyze it if possible. Using an online site can be a helpful way to track your intake, identify deficiencies in your diet, and share ideas with friends!  The following two diet sites are free online analysis programs (both available as apps for your phone as well!)

www.myfitnesspal.com

www.fitday.com

 

VIII.            Prepare for sugar/wheat/dairy/alcohol withdrawal

Week 1 can be rough.  Warn your friends and family.  Make sure you back off from overscheduling and try to reduce your exposure to stress this week.  Different people will have different responses to eliminating foods, and for some, it is a pretty tough transition.  The good news is, if you hang in there, you will be feeling pretty darned good by week 2!

 

IX.            Notice Adverse Reactions to Food

PVCF trainers always say (in regards to mobilizations), “if it feels sketchy, it probably is”.  Same goes with food.  Luckily, the Paleo diet takes out most of the common allergens (peanuts, wheat, dairy).  If you notice that certain paleo foods don’t agree with your digestive system or are making you moody, avoid them.  Common allergens/intolerances to foods that are allowed on the paleo diet include:

 

-Night shade vegetables (tomatoes, peppers, eggplant)

-Eggs

-Tree nuts

-Fish and shellfish

Also, If you continue to have digestive issues while going paleo, consider the FODMAPS diet and eliminate onions, garlic, and high fructose fruits as well:

http://Stanfordhospital.org/digestivehealth/nutrition/DH-Low-FODMAP-Diet-Handout.pdf

 

 

   X.            Substitute

Try to substitute those favorite foods you miss with something similar.

 

Like sandwiches and need noodles? Try Julian’s Bakery. www.julianbakery.com

 

Can’t live without baked goods? Try White Lion Bakery! www.whitelionbakingco.com

 

XI.            Carry emergency Snacks

Always have some snacks ready to go for times that you are “Hangry” (hungry/angry) J

Some suggestions: hard boiled eggs, fruit, unsalted nuts, homemade beef jerky, coconut water, seltzer.

 

XII.            Adequate Nutrition: Carbs, fat, protein, water, vitamins and minerals

 

Carbohydrates:

Fruits! Focus on fruit around your workout. They can be great pre-workout fuel as well as an important part of a recovery nutrition plan for those restricting carbs and Calories.

 

Veggies! Make sure you get plenty of color in each day.  Divvy it up with moderate starchy veggies (focus on these post workout), dark green veggies (great fresh, cooked, or in smoothies and the most nutrient dense of the veggies!), aromatic veggies (onions and garlic have some amazing anti-inflammatory properties), and red and orange veggies (bursting with cancer fighting vitamin C, E and beta-carotene).

 

Fat:

Go for monounsaturated fats (olive oil), omega 3 fatty acids (fatty fish, flax and walnuts), and saturated fats from coconut oil, which has anti-inflammatory, anti-bacterial, and anti-fungal properties.

 

Protein:

Aim for 30 grams at each sitting (and around 2 grams per kg body weight per day).

 

Vitamins and Minerals:

A paleo diet has the potential to provide all essential vitamins and minerals. Eating plenty of dark leafy greens and some organ meat as part of a varied, moderate and balanced diet help ensure adequate nutrient intake.  A multivitamin/mineral supplement can also be a good “insurance policy”.

 

Water:

Drink a lot of it. This means something a little different for everyone (depending on your muscle mass, activity level, sweat rate, and body weight).   As a general rule of thumb, drink at least ½ ounce water per lb of body weight.

 

XIII.            Eat Enough

The biggest mistake you can make is severely restricting food intake.  Don’t be afraid to EAT! Your muscles, metabolism, and hormones will thank you J

 

XIV.            Let go of Mistakes

One cheat is one cheat. You probably used to “cheat” 4-5 times per day!  Once every 5,10, 15 or 60 days is a huge improvement! Acknowledge your cheat, think about what led to it, make a mental note of what you will do differently next time, and MOVE ON!

 

XV.            Celebrate Milestones

Give yourself rewards as you meet your small goals along the way.  Here are some of my favorites:

 

-massage

-manicure/pedicure (these are amazing for men too---don’t knock it til you try it!)

-order a paleo cookbook and try some new recipes

-get dressed up and go on a date!

-watch an hour of trashy, meaningless tv J

-give yourself permission to sleep in/take a day off

-purchase some awesome paleo indulgences from Julian’s Bakery or White Lion Bakery!

 

Go PVCF! Let’s conquer the Lurong Paleo Challenge!

Becoming a Paleo Believer

I ended my Paleo challenge last week, and since then, sh** has hit the fan with my immune system.

My skin broke out on Monday, I pulled my achilles tendon in a workout Wednesday, and yesterday I came down with some sort of 24 hour stomach bug that caused me to flee the room in the middle of hot yoga class.

Coincidence?  Maybe.  But it is enough to make me rethink the powerful effects that the grain free and dairy free diet had on my health.  When I look back on my food log, I see that I added all four food types that I thought might be triggers: dairy, grains, legumes and added sugar. The prime suspects:

1. Pumpkin spice  latte from Starbucks Ok, ok, I was probably asking for it here.  But serioussly, you can't go in to Starbucks in the fall without ordering a pumpkin spice latte!

2. Peanut butter chocolate ice cream from Cooke Farm in Hadley This stuff is incredible, a half mile from my house, and I avoided it for 30 days.  If this gave me a stomach bug, it was totally worth it.

3. Granola in greek yogurt (3 times)  Used to be a staple in my diet and it made a comeback this week.  Didn't satisfy me like it used to though!

4. Gluten free sandwich bread (3 times)  So not worth it

5. Gluten free bagel with cream cheese I saw a student eating a bagel with cream cheese in my class on Wednesday, and it made me crave one!

6. Cereal with milk (2 times) Cinnamon Chex should probably be considered dessert, but it was oh so yummy for breakfast too.

7. Protein Pancakes (2 times) Need I say more?

So that makes 13 non-Paleo choices in 6 days.  Apparently, it was a little shock to the system.  I really don't want to be so restrictive that I have to give up any food like I had to give up gluten.  But, it's pretty obvious that something isn't working here.  I am going to try out making a maximum of 1 non paleo choice per day and see how I feel.  I certainly got enough negative feedback in the past 6 days to make me a Paleo believer!

Protein pancakes

They are incredible :-)

PROTEIN PANCAKES

Have whole recipe for a high protein breakfast or ½ serving for snack!

Ingredients:

• ½ cup oatmeal
• 1/2 cup cottage cheese
• 1 teaspoon vanilla
• 4 egg whites  or 2 eggs

Directions:

1. Blend all ingredients in blender.
2. Spray skillet with cooking spray and cook just like"silver dollar" pancakes, a few small ones at a time.
3. Top with your favorite pancake topping!

Calories: 300, Protein Grams:31, Fat grams: 4, Carbohydrate grams: 32, Fiber grams: 4

Crossfit endurance week 4+ 1/2

Starting to feel like the training efforts are yielding good results!  Improved all around this week, both with crossfit workouts and runs!

Sunday track 2 by 800 (2:57/2:54), 4 by 400 (80-82), 8 by 200 (36-38)
Monday crossfit and 13 mile long run
Tuesday crossfit and yoga
Wednesday track 3 by mile (6:16,6:13, 6:04)
Thursday off
Friday 10k tempo (7 min miles)
Saturday: crossfit plus ran to and from (8 miles total)
Sunday: yoga and 1 hour hilly trail run
Monday: long run 12.5 miles and crossfit
Tuesday: crossfit
Wednesday: track 12 by 400 (3 sets of 4: 1st set 90-93; 2nd set 84-86, 3rd set 77-78) and crossfit

Tomorrow-yoga only!!!!

I'm not sure if my track times are looking so good because my mileage is so low or because I'm actually getting better.  I have my 1st 5k cross country race of the season Sunday, so we will see what happens!

Ending the Paleo Challenge

I decided to finish off the Paleo challenge this weekend for a few reasons:

1. It has been 5 weeks (even though I cheated a little the first week and DID keep drinking wine throughout!)

2. I have seen some dramatic results in both my skin and digestion and would like to figure out the root of the problem rather than continuing to avoid everything

3. School starts this week and I would like to start including more variety in my breakfasts, lunches and dinners. Mainly, I NEED to add back protein pancakes---there will be a post coming up on these soon :-)

4. We went away to a cute little inn in the Berkshires for the past two days and I had the opportunity to have a truly delicious 8 course meal prepared gluten free for me.  I was not about to tell the chef, "Oh, please take out all dairy and grains and added sugar for me too-thanks!"


All in all, this challenge was a great experience.  I re-learned some of the discipline that I lost somewhere along the way the past few years.  My cravings for sugar and refined carbohydrates dramatically decreased (even at "that time of the month").  My skin looks completely different. There are still some dark spots from acne scars, but I have seen no new blemishes for 5 weeks now.  This hasn't happened since I was around fourteen, before having those pesky female hormones.  My stomach also feels incredible.  Sitting at dinner last night, I said to Geoff, "My stomach hasn't hurt for a few weeks! It's crazy!".  He looked at me like I was a little crazy myself, but I really think I got used to being in pain all the time, and have experienced a great deal of relief the past three or four weeks.  Lastly, I got in to a great planning-prepping-eating routine.  There was a fruit and veggie at every meal. There was a protein at every meal.  I made super nutrient dense choices.  I really started practicing all the habits I preach! 

A sample day looks something like this:

Breakfast: spinach, tomatoes and scrambled eggs, 2 cups bing cherries
Lunch: 4 ounces turkey on Julian's Bakery coconut bread (grain free) with lettuce and tomato, carrot sticks and apple, 1 cup coconut milk
Snack: 1/4 cup almond butter spread over a banana
Dinner: sweet potato, salad with arugula, strawberries and pecans, 6 ounces salmon, steamed broccoli
Dessert: glass of wine and 1-2 peaches

I had plenty of food, maintained my body weight, and felt fantastic!

But I honestly cannot see myself eliminating all grains, beans, sugar, and dairy forever.  So, I'd like to see if I can sprinkle some things back in to my diet moderately while still experiencing these great results.  I'm going to try adding in one grain (oats or rice or ancient grain gluten free bread) and one dairy serving per day (yogurt or cheese) and see what happens over the next couple weeks.  It will be interesting to see whether it was really the elimination of foods or the development of new healthy eating patterns and increase in nutrient dense options really made the difference!  Either way, I'm glad I did the challenge, and I look forward to experimenting more over the next few months to find my own optimal nutrition plan!

Paleo banana bread

This stuff is delicious, and super easy to make!

All you need is:

6 cups almond flour

1 cup apple sauce

2 tbsp baking powder

4 eggs

2 tsp cinnamon

2 tsp vanilla

5 very ripe bananas

2 bread pans and some cooking spray to grease the pan

Preheat oven to 350 degrees. Mix all ingredients in a blender on high speed. Pour in to bread pans and cook for 50 minutes to one hour. Makes 2 loaves.

This is a fantastic way to get a no added sugar, no refined grain,  fruit and protein packed baked good.   If you want to spice it up a little, you can try the following:

Fall banana pumpkin bread

pumpkin instead of apple sauce and pumpkin pie spice instead of cinnamon

Indulgent chocolate banana bread

Stir in 1 cup chocolate chips before cooking

Nutty banana bread

Stir in chopped walnuts and an extra sliced banana before cooking

Rich banana bread

Use coconut oil instead of apple sauce 

Crossfit endurance short distance week 3

I mixed things up a bit this week and went back to some of my old run workouts that yielded good results in the past.  Trying out all the new CFE prescribed workouts was not really holding me accountable, as I had no "prescribed pace"...so I was really doing whatever the heck I felt like.  I went back to some of the workouts I used to do for short intervals, long intervals and tempo, and had a really great week of training! I held myself accountable with my garmin watch, which is a handy little device that won't let me lie to myself about my pace :-)

Sunday: 10 mile run with fast finish (6:08 mile) plus 10 by 30 sec hard/30 sec easy

Monday: crossfit and spinning

Tuesday: crossfit and hard 5 mile trail run with 10 by 100meter striders (I learned I am a very slow trail runner)

Wednesday: crossfit and spinning

Thursday: run workout: 6 by 1000 meters on rolling course with 3 min rest (6:05 pace average)

Friday: crossfit and 2 by 15 minute tempo run (6:50 average pace)

Saturday: rest!

Definitely making a turn for the better this week! I'm thinking this is a good schedule and good volume for non race weeks! It only allows for 1 day off per week, but I think taking out the Tuesday workout sometimes and resting on weeks where I feel tired or overworked will help!

Is it Worth it?

Last week I ran a 10k....with a 1 mile hill right around mile 2. And it sucked. And I was slow. But it made me think a lot about training and life and put some things in to perspective, and I'm glad I did it.

Around mile 2.5, I had lost 3 of my teammates from view and was feeling a little sorry for myself...I was also gasping for air up the hill and really worried that my post honeymoon legs wouldn't make it a full 10k....and then I saw one of my teammates come up from behind...it just gave me this feeling of relief that I had a buddy to work with and a sense I responsibility to run for something bigger than just me...and thought was enough to make me hammer down the hill and pull off a sub 20 minute 2nd 5k.

It was hard seeing the people I usually can keep up with so far ahead, but it made me think about the importance of one race in the grand scheme of things (not such a big deal), as well as made me think if a phrase I often ask my clients: "is it worth it?"

Usually, the "is it worth it question" is a little tool I use with clients trying to make a behavior change related to food or physical activity or time management to help them see the big picture a bit better.  A client who tended to have a bowl of ice cream after dinner each night found she was able to stop the habit by asking herself if it is "worth it" before eating  ice cream as she worked towards a weight loss goal.  Another client asks himself that question as he studies late in to the night for his grad school tests---is it worth it to stay up for another hour for some half ass studying and then be too sleepy to stay awake for the following day's classes? I have found it very useful in my practice with clients in a variety of areas as it causes them to pause and take a good, hard look at whether their behaviors align with their goals.

Last year after tanking in the Philly marathon, racing certainly did not seem "worth it". But last weekend, my answer to the "is it worth it" question was definitely more like a "yeah, I think so.".  My attitude towards running and racing has been about 90% adjusted, and I'm feeling ready to embrace the sport as something I do because I love my team and all the girls on it and I thrive off testing my limits and putting it all out there on the race course.  I've never really learned how to let go of a bad race and not let it determine my self worth for weeks at a time, so that's definitely a work in progress. But I'm pretty confident that with my awesome support system of husband/sister/close friends/teammates coupled with a healthier training regimen, I can learn to have that healthy relationship with running that I have always envisioned. And THAT makes all of this totally "worth it".

Cfe short distance training weeks 1+2

Week 1

Sunday run 13 miles

Monday crossfit and spin and run 5 miles 

Tuesday run (4 by 4 min hill repeats)

Wednesday crossfit and spin 

Thursday crossfit and run 8 miles with strides

Friday yoga

Saturday 10k race (10 miles run total)

Week 2:

Monday: crossfit and spin

Tuesday: run 8 by 2 minutes hard 

Wednesday: crossfit with 3 by 800 m runs in workout, spin

Thursday: crossfit

Friday: run with 5k tempo

Saturday: dynamic warmup, yoga

I'm liking my groove here....hard runs on days with no crossfit is the key for now, I think. The past few weeks its been a little tough to run hard between cf workouts, but taking more recovery seems to work well for me in terms of getting my workouts in at a decent pace!

True confessions

2 Tbsp. Ketchup...This was my rock bottom moment today.  I made a paleo meatloaf and I wanted, NEEDED, DESERVED ketchup. As I devoured it, I thought, "Laura, you are punishing your body with this sugary, salty, Calorie devoid food! Stop it!"  I put down the fork, walked away from the table, and gave my past 14 days of the Paleo Challenge a good, hard look.

I am 15 days in, and I have "cheated" a couple times on this 30 day Paleo challenge. Ok, 9 times. Some were not on purpose, and some definitely were (eg chocolate chips HAD to be mixed in my paleo chocolate chip cookies, and my ketchup today was certainly a moment to intentional weakness!)

I have stuck to the total elimination of grains, but the following slip ups have happened in my first 15 days:

Guilty as charged

1. 1 shot of tequila (it is Paleo, but not strict enough for the challenge diet)

2. 1 glass of champagne (same, see above)

3. 1 cider (same, see above)

4. honey in my tea one day (again, can also be considered Paleo, but not for the challenge)

5. salad dressing (Caesar) that definitely had traces of cheese in it

6. "Enjoy life" chocolate chips(dairy free and grain free, but plenty of sugar. worth every bite)

7. Soy lecithin (used as a preservative in some turkey jerky I ate. Noticed after the fact)

8. Added sugar in a trail mix (the mix contained dried cranberries, which have sugar added)
9. 2 Tbsp. Ketchup

 

Ok, I feel better. I just had to get it off my chest.

As I write this, I realize how tough it is to create a "perfect" elimination diet.  With gluten, it was necessary for me to do that a few years ago.  But Paleo is so much more restrictive that unless you are really making all your own stuff and are good at saying "no" to champagne at a celebration (which I certainly am not!), it is pretty difficult to get the jist!  

I was quite irrationally pissed at myself today for a small blip.  I would put 2 Tablespoons of ketchup on every bite of scrambled eggs I ate in college (yeah, pretty gross-I ate about a bottle a week), so I have actually come quite a long way.  In the past two weeks, I have significantly reduced sugar, grains, and dairy from the diet,  that's for sure!  I've noticed slightly better muscle definition (especially in my arms and back),  have no new breakouts on my face (just a couple little remaining blemishes that were there a couple weeks ago), have a lot less sugar cravings,feel satisfied after meals and am more aware of when I am getting full.

Taking out some of the added sugary desserts has been really good for me.  I had a situation last week where I was dying for ice cream.  I was able to talk myself off the ledge with the help of my wonderful husband, who convinced me I was tired and stressed and not hungry for ice cream.  It is amazing, even as a health coach and a nutrition professor, how unaware I was that my cravings for added sugar were driving most of my food choices, especially at night.  Going through this process has also been a great reminder of why I go through a very gradual process with my clients in changing habits at the pace of 1-2 per week or per month, as this is a much more achievable endeavor than this complete diet overhaul I have embarked on!

However, for my own little experiment, when it comes down to it, I have not been 100% compliant with my elimination diet. Therefore, I cannot really conclude whether or not the pure paleo lifestyle is the cure for my mild acne and whether or not it improves my recovery time after exercise.  I think now that I have gotten the hang of it, it is worth extending my challenge through another 30 days and really going for that 100% compliance armed with a few more tools in my toolbox.

Steps I have taken to be 100% prepared:
1. Car snacks-buffalo jerkey, unsalted nuts and raisins with no added sugar stored in my glove box.
2. Emergency baked goods: ordered some Paleo bread, wraps, and pizza dough from Julian's bakery---pretty awesome!, as well as some Paleo cookies and scones from White Lion Bakery.  I haven't tried them yet, but will be sure to write a review once I do! 

Here goes! New end date=September 8th (The day of my 1st cross country race and a big UMass crew reunion: if that isn't perfect timing for a celebration drink, I don't know what is!)
 

New Training "Plan"

Well, now that the marathon is off the table, I have to wrap my head around a fall of short races/crossfit training (plus take in to account Geoff's order of 2 days off per week).

So, I made myself up a little 16 week schedule that begins with the Bridge of Flowers this weekend, ends with the November Talking Turkey 6 miler in Holyoke, and has 4 cross country races, Tufts 10k, and the Philly marathon weekend 8k in between. 

I'm seriously psyched about training differently and aligning all this strength and conditioning with some races it might actually be helpful with, but it is going to take some shuffling of my schedule and thinking about exercise a lot differently. 

Every coach I have worked with has told me that "every workout has a purpose", and with all the junk miles I used to throw in, I never really took that seriously.  But with only 3 runs and 5 days of exercise total, there is no room for "junk".    Here's to new challenges!

So my new training plan will look something like this:

Crossfit endurance workouts will be WODS listed on the Crossfit Endurance website

Crossfit workouts will be WODS as listed on the Pioneer Valley Crossfit website

"Normal week" (no race): 4 crossfit workouts, 3 runs (1 short interval, 1 long interval, 1 tempo) over 5 days

eg: Monday crossfit
      Tuesday crossfit and long interval
      Wednesday crossfit
      Thursday yoga
      Friday crossfit and short interval
      Saturday tempo/time trial
      Sunday: yoga

or  Monday crossfit and short interval
     Tuesday off
     Wednesday crossfit
     Thursday crossfit and long interval
     Friday crossfit
     Saturday off
     Sunday time trial/tempo

Race week: 2-3 crossfit workouts, 3 runs (1 interval, 1 strider workout, race) over 5 days

eg: Monday: crossfit
      Tuesday: interval
      Wednesday: crossfit
      Thursday: crossfit, easy run and striders
      Friday: off
      Saturday: race
      Sunday: yoga

or   Monday crossfit and interval
      Tuesday off
      Wednesday crossfit
      Thursday crossfit
      Friday easy run and striders
      Saturday off
      Sunday race

Every week: at least one, but preferably 2-3 yoga days!

Avocado Deviled Eggs=Big Party Hit!

I was in charge of creating some appetizers for my friend's shower last weekend, and couldn't help but notice all the "avocado deviled eggs" recipes in food magazines and cooking shows lately!  Since we have 40 chickens, I always like to mix in some sort of egg recipe when I bring food to parties.

So, these super easy, super cute avocado deviled eggs were my choice.  They were super delicious, and a big hit!  Just make sure you make them no more than a couple hours before serving.  I took a couple on my ride home with me after the shower, and they were looking a little brownish by the end of the day (but I ate them anyway and they still tasted great)!

Avocado Deviled Eggs

Avocado Deviled Eggs
12 medium eggs, hard boiled and peeled
 2 large avocados

 1-2 tsp lemon or lime juice (optional, but will help keep from browning)
pinch of salt
pinch of pepper
1 Tbsp mayo
paprika for the top of eggs

Directions:
Halve the eggs length-wise and remove the yolks to a bowl.  Arrange the egg white halves on a platter and set aside.

To bowl of yolks, add the avocado and mash with a fork until desired consistency. Stir in the lemon juice, mayo, salt and pepper.  spoon generous helping of this mixture in to each egg half and sprinkle the top with paprika!

Jalapeño Bacon is Amazing

It is no secret that my husband LOVES bacon.  He purchases about 1-2 lbs per week from a little market down the road, and typically consumes all but 2-3 slices that he leaves for me.  And somehow, he manages to maintain excellent cholesterol levels and a svelte physique.  If we have children, let's hope they inherit those genes!

Chicken Pear Bacon Gorgonzola Salad

I decided to get creative with the Jalapeño bacon he bought yesterday and came up with these two dishes!  The first is a Chicken, Pear, Bacon Gorgonzola salad.  I marinated a chicken breast in some Mexican spices, cooked up the jalapeño bacon and diced it small, picked some romaine lettuce from the garden outside, sliced up a pear very thin, and chopped up a quarter of an onion.  Then, I mixed it all together.  I was about to add dressing, but with the marinated chicken and the bacon, it was flavorful enough!  I left off the cheese on my portion, but topped Geoff's with some gorgonzola, which he said really brought the dish together!

Jalapeno Bacon Wrapped Dates

Next, I used the rest of the bacon (about 3/4 pound) to wrap around 24 pitted dates, each one stuffed with an almond.  I baked until the bacon was brown (about 15 minutes and 350 degrees), let cool, and served!  (Geoff suggested these might also be very delicious if stuffed with some gorgonzola instead of an almond!)  We ate a few of these with the salad, and dinner was absolutely amazing!  This was certainly a night where I felt no deprivation whatsoever by eating Paleo!

However, I can't help feeling a little skeptical about my bacon and egg consumption lately.  It just seems wrong to say no to greek yogurt and brown rice and YES to saturated fat and cholesterol.  After the next couple weeks, I'm definitely going to lay off the bacon for a while, but for now, it's going to get me through this challenge!

 

 

Watermelon Recipes!

My first week of Paleo eating has gone pretty well!  My energy is stable, I am finding plenty of things to eat, and am enjoying trying some new recipes!  I don't feel too much different or look too much different, but I'm going to give the full 30 days a shot and see what happens.

I made a couple of awesome watermelon-based recipes today that I thought I'd share:

1. watermelon bowl

2. watermelon gazpacho

1. Fruit Salad in Watermelon "Bowl"

This creation was really made because I don't have a fruit bowl big enough to handle the fruit salad I made for a 25-guest bridal shower I am attending tomorrow.  So, I found this awesome recipe where you actually use the watermelon itself as the fruit bowl! 

My bowl came out slightly less pretty than the one in the original recipe, plus I opted for some different fruits  (peaches, green grapes, strawberries, blueberries, cantaloupe, pineapple).  I would definitely recommend trying this as an easy party or potluck treat!

 

2. Watermelon Gazpacho

I made so much fruit salad that I could barely fit any watermelon pieces in there after I scooped all the flesh to make the "bowl".  So, I found this recipe for watermelon gazpacho:

I didn't use the red pepper, and I used fresh lime juice instead of the vinegar.  It wasn't quite chunky enough for me, but I think that is because the vitamix I use purees the heck out of anything you put in it, so if you have an awesome blender, you might want to leave a little extra "chunky stuff" out to add at the end.  

All in all, a successful Paleo week.  7 days down and 23 to go!  I think next week, I am going to try making a couple paleo baked goods.  My love for quick breads and cookies is going to push me over the edge soon if I don't plan ahead with an intervention :-)

Marathon Meltdown

Last weekend I had a marathon meltdown.  It all started Thursday when I REALLY didn't want to go for my run and wanted to do Crossfit instead, and worsened Friday when I forced myself to run a workout and my hamstring started tightening up, making me a little worried about the long weekend run.  The pinnacle was Saturday night, when, in the midst of stressing out about how the heck I was going to get in 13 miles before going to Boston for the day and speak at a camp at night,  I stated to Geoff that "running more than an hour right now seems pointless and is doing me more harm than good", and he replied, "Well then, don't do it!"

His advice was so simple, and so on point, that if I had a rational, non-obsessive runner mind, my reaction would have been "Yeah, you are right!" and ended it would have ended there...

But instead, it took mulling it over on a 13 mile run with a group of my running girlfriends at 6:30 in the morning to convince me that not running a marathon is "ok".  I  am very thankful for these rational and supportive people in my life.  

When it comes down to it, I am being ridiculous in my expectations: take on Crossfit, row my boat, do my yoga, run a marathon.  The whole point of starting Crossfit in the first place was to minimize training time and learn how to take care of myself a little better.  Instead, I just added it to my exercise "to do list".  Last week I felt burnt out, injury prone, and dreaded my workouts, and that's no way to carry out a training plan!

So, I am still going to use a Crossfit endurance training plan, but rather than jumping in to the longest distance I've ever run, I'll pull in the reigns and start with a more conservative approach with a 5k cross  country season.  This will actually give me the chance to practice some low volume, high intensity training, and allow me to progress in to a Crossfit endurance plan rather than jumping in full force like my usual self.  If I really want to figure out if this program "works", my gut tells me I need to be patient, give myself a year or so to get used to it, and THEN maybe think about some pr's and a marathon training schedule.

But for this season, Brian Mackenzie's short interval/long interval/time trial or tempo plan will be my plan to prep for cross country...with NO deviations! And maybe, just MAYBE after that I'll go for a race a little bit longer :-) For the next few weeks, I will progress from 3-5 hard endurance workouts (3 run/2 row), only adding when I can handle it.

Lastly, per Geoff's orders, I must up my yoga days/days off from one to two per week if I am to train at this higher intensity.  I'm not sure his rhyme or reason, but he always seems to be right. So, I'm going to listen! 

CFE week 3

Sunday: 1:35 hour run with 9 by 1 minute hard/1 minute easy, yoga

Monday: crossfit, surprise 8 mile run with Abby!

Tuesday: crossfit, 50 minute run with 8 rounds of 30 seconds sprint/20 seconds easy

Wednesday: crossfit (included a 4 by 400 meter run),  teach spin

Thursday: crossfit

Friday: crossfit, 1 hour run with 5 by hill sprint (3.5 minutes each)

Saturday: yoga

Crossfit 5 days in a row sort of killed me, but I think it was a good crash course back in to work out mode!!!!!

Paleo Preparation

One must prepare adequately in order to accomplish any goal.  Today, I prepare for my 30 day challenge!  Steps:

1. Clean out the kitchen

First, I took out all my beloved gluten free cookies and crackers and donated them to a food pantry. Sad times.   I will miss you, Lucy's maple cookies!

Next, I took all other snacks that Geoff will eat too and hid them from myself on a very high shelf, which Geoff's 6'2"frame can reach easily, but I cannot :-)

Normally, I would have had to do something with my typical ice cream and yogurt stashes, but since we have been on vacation, there were no perishables to dispose of.

2. Restock with Paleo Options

I stocked the pantry with a few Paleo-friendly flours, including almond, coconut, and tapioca.  I filled the fruit and veggie drawers with plenty of colorful options, cooked a few chicken breasts, and boiled a few eggs.  I also grabbed a few cans of tuna, a few packages of local beef jerky, a pound of frozen shrimp, a couple avocados, and a half pound of Boars Head turkey breast.  Lastly, I headed to a little market in Pittsfield that sells Julian's Paleo bread, made with coconut flour!  (You can also order this stuff online too---it is pretty amazing, even for non-Paleo, gluten free folks!)

We typically like to get our dinner meat on the day of at a small market down the street, so my "stocking of the fridge" should take care of breakfast, lunch, and snacks!

3. Plan out the week

Lunch and dinner should be pretty easy (piece of meat, couple cups of veggies, piece or two of fruit), but my typical breakfast of gluten free oatmeal with nuts and raisins or greek yogurt with almonds is going to need an overhaul.  Since my cholesterol is rather high, I am hesitant to make whole eggs an every day thing, so I think lean meats, fruit salads, egg white omelets, and maybe even lean meat will be on the menu.  This will be a huge shift for me and will require some creativity in creating portable options!

4. Make a list of potential trouble spots

I can foresee a number of difficult situations I will have to face over the next month:

a. Any time I pass an ice cream store/stand/truck.  I have an ice cream problem.

b. Going out to eat at certain restaurants: sushi could be challenging, as could places that serve margaritas, as they are pretty irresistable.

c. bars. I guess I'll order water with lemon and observe the chaos!

d. celebrations where dessert is served.  I have learned to "just say no" to gluten containing desserts, but it's going to be a real test on my self control when gluten free cakes, muffins or scones are around.

e. Any time I drive by Esselon Cafe...that place seems to lure me in every time with a siren song of Fitness Muffins and vanilla lattes.

5. Make a list of results I'm hoping for/looking for

Because I'm not looking to lose weight or change body composition (I have been down that self-depreciating, thankless road before, and have finally found my happy and healthy spot---not going there again!), it is a little more difficult to measure success.  But, these few outcomes, although less quantitative, will give me an idea of whether or not Paleo living works for me:

a. fewer breakouts

b. better recovery from workouts (less soreness, more energy)

c. energy levels during the day and in the evening (without the "assistance" of an afternoon coffee)

d. sports performance (this is a tough one, as Ive really just started Crossfit and Crossfit Endurance, but we will see what happens!)

I think all my friends and family will be supportive of my adventure, and if I can enlist others to keep me accountable, keep planning ahead, and get right back on the horse if I fall off in a moment of weakness, I think the next month can be a successful experiment!

Paleo=clear skin?

I have been prepping for my fall class and doing some lit reviews for my student's Paleo independent study, and I've come across some interesting theories on the Paleo diet's health benefits.  Check out Loren Cordain's "Paleo Diet for Athletes" and "The Dietary Cure for Acne" for claims on health benefits ranging from weight loss to improved sports performance to clearer skin.

The "Dietary Cure for Acne" was of particular interest, as I suffered from pretty severe acne in my early 20's, and mild acne for the past few years (it got a LOT better after I eliminated gluten in 2008).  Every doctor I have been to has told me that my disorder is not related to diet, but the research presented in Cordain's book presents a compelling argument to the contrary.  Given that my acne decreased in severity so greatly once gluten was eliminated and my access to processed, refined grains decreased dramatically, I have to wonder what might happen if I were to remove all dairy, grains and legumes from my diet.  Cordain suggests that dairy, legumes, grains, sugars, and possibly nuts may increase inflammatory hormones, and alter sex hormone and growth factor balance, all contributing to acneic skin.  These findings sure make a good case for "going paleo" for a month to see what happens!

The "Dietary Cure for Acne" book suggests eliminating coconut and tree nuts for thirty days as well, as these may impact hormone levels.  So, for this experiment, I will limit nuts and coconut to once per day.  Totally eliminating these seems unrealistic, but may be worth a try in the future depending on my results!

30 days of fruits, veggies, meats and fish, here I come!  Since I'm not interested in weight loss, but am interested in skin clearing and athletic performance, the key here is going to be getting in enough food with limited options.  August in Western Mass, with its plethora of farmers markets should be a fantastic time to do this!

honeymoon week training (week 2 cfe)

Saturday: warmed up 5 minutes, ran 36 minute tempo (slightly under 7 min pace), jogged 5 min home with 5 by 20 sec uphill striders (1 every minute)

(also biked about 40 miles to see a bunch of the city on crappy hybrid bikes....butt is sore!!!)

Sunday: 12 minute jog, dynamic warmup, 4 by 5 handstand pushups againsta a wall (strict)

Then found a mile long hill and did 6 by 2 block sprints, stopping every 2 blocks to do: 10 pushups, 20 squats, 30 double unders, 40 situps.  

So, ended up getting in about 1000  meters of sprinting uphill, 60 pushups, 120 squats, 180 double under and 200 situps total!  cooled down about 7 minutes to  get back to the inn.

(also walked around the city and Bainbridge Island  a ton....maybe 5-6 miles total?)

Monday: warmed up 12 minutes, sprinted 20 by 30 seconds hard/1 minute easy, jogged home (about 58 minutes total).  This looked easy on paper, but was pretty damn hard!

(also biked about 20 miles and kayaked leisurely for 2 hours)

Tuesday: 15 minute warmup, 3 sets of (20 double unders, 15 squats, 10 hand stand pushups), ran hard up a hill (abut 3/4 mile) and at the top did 3 sets of (20 double unders, 15 squats, 10 pushups), cooled down about 6 minutes

Wednesday: 10 minute jog to warm up, 25 minutes at tempo effort, 6 minute jog back up the hill to get back to the inn

(travel day: walked around carrying a bunch of suitcases for a couple miles)

Thursday: A little bit of a rough one.  Had a severe reaction to some sort of mistakenly consumed gluten containing food last night  (up all night with hives, bathroom trips, all around a pretty bad experience). But, jogged 30 minutes to and from the pharmacy for some antihistamine in the morning and then went to the gym at the hotel and did: 

3 sets of (10 strict pullups, 10 each side lunges holding 40lbs, 10 strict knees to elbows), rested 1 minute and then did 3 sets of (10 strict chest to bar chin up style, 100 single under jump rope, 10 thrusters holding 40 lbs).  

(also walked a few miles around Portland, through Washington Park and to the zoo!)

Friday and Saturday: travel Days and time in LA with Grandma! No workouts. Enjoyed seeing family and last days of our honeymoon :-) Back at it tomorrow!

Paleo Challenge

I have a student researching and writing about the Paleo diet this summer, and I am teaching a"Diet Theory" course this fall that includes the diet.  Although I have made fun of most diet theories in the past, when done right, the Paleo diet is pretty great. It  can help people avoid allergy, intolerance, and chronic inflammation-provoking foods while providing a plethora of nutrient dense options.

In a nutshell, a "Paleo Dieter" eats as a hunter-gatherer from the Paleolithic era would, focusing on nuts, seeds, fruits, veggies and meats while avoiding   legumes, grains, dairy, and sugar. I love the theory (this is simple, clean eating at its best!),  but think the practice can become a little difficult for the average person, who lives a hectic on-the-go lifestyle and doesn't prepare the majority of his or her meals from scratch.  It can also be difficult in terms of cost, as grains and beans are pretty cheap sources of nutrition, whereas high quality fruits, veggies, and meats can be on the pricey side.

Furthermore, some people end up eating a super high fat diet when they "go Paleo", trading in whole grains for baked goods made with almond and coconut flour, and use the diet as an excuse to devour pounds of bacon and burgers.  These foods should be eaten in moderation on any diet.  If non  starchy veggies, fresh fruit, and lean meats act as the "every meal foods", the Paleo diet is a nutrient rich, minimally processed diet with few empty Calories. That gets my. Seal of approval!

 I actually have been recommending a Paleo-ish diet for my weight loss clients for years, but have always focused on removing foods or food groups one at a time rather than all together (I.e. removing dairy or wheat for a week or two and "crowding in" fruits, veggies and lean meats). Some clients seem to do really well on dairy and quinoa and oats, while others find that taking these foods out is a better choice.    Using this methodical approach, I have found some great results including decreased cravings, less bloating, quicker recovery time, fat loss, and more energy among my clients.

Some clients choose to eat a mostly Paleo lifestyle, but need a few treats a week, such as ice cream with a friend, fetuccini Alfredo at grandma's, or a scone from a favorite bakery.  Some people just aren't meant to be food nazi's and rebel both mentally and physically when they are told they "can't" have something.  Typically, I fall in to the "moderation" category with my own diet.  Living without margaritas and sushi and  ice cream is a bit too restrictive for me.  I also enjoy my Greek yogurt, gluten free Canyon Bakehouse bread and Food Should Taste Good multigrain chips on a daily basis :-). 

But then, on my trip to Olympia for a conference,  I ended up eating a purely paleo diet for 6 days due to lack of other options: I have celiac disease and there were no gluten free grains, and dairy choices included sugary yogurt and processed cheese, neither of which were vey appetizing.  So my days included eggs and fruit for breakfast, salad with lots of meat and veggies for lunch, fruit and nuts for snack, meat, roasted veggies and salad for dinner, and a glass of wine to finish off the day....and I felt AWESOME! I needed less sleep, I was able to sit through many hours of meetings each day, and woke up at sunrise each day excited to complete intense crossfit and running workouts!  By then end of my trip, I thought, "There might be something to this Paleo thing".

However, I am going to go back to my old ways and indulge in any (gluten free) culinary delight I choose in Seattle, Portland and LA.  It's my honeymoon, and that's a time to savor every moment, and not a time to inflict dietary restrictions on myself!

Since I am going all out with this CFE (crossfit endurance) program, I am going to go for it 100 percent and take a "Paleo Challenge" for the month of August, removing all added sugar, grains, legumes, and dairy from my diet.  After the 30 days, if the results are great, I will think about limiting some of my grains, treats and dairy on a consistent basis....but I'm sure going to miss my Ice cream visits with the cows at Cook Farm these next 30 days!  I will document my eating habits and share some recipes along the way!