Comfort Food Makeovers

I did a segment on Mass Appeal this week, and aside from a very dull knife incident with the spaghetti squash (see about 2 minutes in...yikes!), and the fact that they called me a "registered dietitian" (which I am not, and have notified the station that a PhD. is different than an RD!), the recipes went over very well with the cast and were easy to make!

Watch for "How to's" below:

Mass Appeal Segment with recipes on cauliflower rice, spaghetti squash pasta and zucchini lasagna:

http://youtu.be/uTilWwLjbnc

Meal Plan

Breakfasts

Egg whites and mozzarella or goat cheese with spinach on gluten free English muffin

omelette with goat cheese, red peppers and spinach with side salad of greens and balsamic vinegar

Gluten free bread (2 slices) with 2 Tbsp.. peanut butter and 1 banana

smoothie with greens, 1 scoop protein, almond milk, piece fruit

Plain yogurt with Bobs Red Mill gluten free Meusli and flax seed

Lunch

Tuna sandwich on paleo bread with apple slices, onion, and lettuce, side of veggies and piece fruit (2 days)

chicken (leftover from stir fry) on bed of lettuce with goat cheese, cranberries, onion, apple

chicken (leftover from stir fry) stuffed in gluten free tortilla with stir fry veggies, piece fruit

leftover zucchini lasagna and side salad, piece fruit

Snack (up to 2 per day)

celery with baby bella cheese

chiobani yogurt with flax seeds

apple with peanut butter

Dinner

Cauliflower rice stir fry with chicken, broccoli, peppers, carrots, and leeks

zucchini lasagna (2 nights)

spaghetti squash pasta with ground turkey, peppers, onion, pasta sauce (2 nights)

Dessert (because I feel like baking this week, and my exercise schedule is heavy, so a little extra discretionary Calories are in order :-)!)

Apple pie 

Grocery List

Produce

4 zucchini

1 head cauliflower

1 spaghetti squash

1 lb carrots

1 lb celery

1 leek

2 peppers

1 bag spinach

1 head broccoli

onion

fruit (5 pieces for lunches, plus 1 bag apples for pie)

bananas 1-2

Dairy

6 eggs

baby bella cheese

almond milk

mozzarella cheese

cottage cheese or ricotta

2-3 greek yogurt

goat cheese

Meat

1 lb ground turkey

1 lb chicken

2 cans tuna (plus either greek yogurt or light mayo to make it)

Other

2 jars pasta sauce

protein powder

goat cheese

gluten free tortillas

gluten free bread/english muffin

paleo bread

gluten free frozen pie crust (Whole Foods has a good one!)

 sugar and cinnamon  and corn starch for pie

flax seeds

dried cranberries

Bobs Red Mill gluten free Muesli

Failing to Plan is Planning to Fail!

Last week I had my wisdom tooth taken out, which I thought was going to result in a liquid diet week...but I recovered pretty well and was eating solid foods by the next day!  The problem? I wasn't PREPARED!  I did not go grocery shopping or create any sort of weekly structure for myself.  My choices were ok, but they weren't great (lots of random lunch purchases at work, coffees out, a gluten free muffin splurge as I drove by the bakery on my way home from the gym).  None of these choices were horrible on their own, but add them up over 5 or 6 days, and they result in a lethargic, moody, bloated Laura.  So, I will NOT fail to plan this week! 

Recipes for the week are simple and easy to prepare on the spot.  There is not much time for food prep this Sunday, so I will rely on dinners that take 30 minutes or less to prepare and have little clean up! I always go to Clean Eating Magazine's Website when I am looking for quick and easy, because there are two awesome categories to accommodate that goal: 20 minutes or less meals and 5 ingredients or less meals!

Turkey Black Bean Soft Tacos (I use coconut paleo wraps from Julian Bakery instead of corn tortillas)
Greek Style Fish with Mint Cucumber Sauce
Chicken and Lentils

Breakfast Choices:
2 days: Greek yogurt with 2 tbsp. flax seed, 2 Tbsp. walnuts and 1 banana
2 days: Smoothie made with 1 cup cherries, 1 cup almond milk, 1 scoop protein powder, 1 cup spinach
1 day: breakfast sandwich: 2 eggs, 1 slice cheddar cheese, 2 slices gluten free bread with 1/2 cup spinach and slice of tomato mixed in sandwich

Lunch Choices:
"The usual" 3 days: Paleo sandwich with 3 ounces turkey or ham, lettuce, tomato, mustard
Baked sweet potato 2 days: (baked in the morning before work) topped with leftover stuffing from tacos and 1 ounce cheddar

Dinners:
Monday: Breakfast for dinner: 2 egg omelet with ham, cheddar, apple with side of greens in oil and vinegar dressing
Tuesday: Turkey Black Bean Soft Tacos
Wednesday: Greek Style Fish with mint and cucumber sauce with side of cauliflower mashed potatoes (see four weeks ago for recipe!)
Thursday: Chicken and Lentils with side of jasmine rice
Friday: Leftover Chicken and Lentils

Snack choices:
Apples or celery with nut butter

Shopping List:

Middle Aisles

• 12 corn tortillas or other tortillas
• 1 15-oz can low-sodium black beans, rinsed and drained
• 1 cup salsa
• 2 tsp curry powder
• 1 1/2 cups dry green lentils
• olive oil
• salt and pepper
• oregano
• flax seed
• nut butter
• protein powder
• bread for sandwiches
• vinegar for dressing

Meat

• 4 5-oz cod fillets
• 1 1/4 lb extra-lean ground turkey
• 1 lb deli meat
• 12 ounces chicken breast

Dairy and eggs

• 4 cup 0-2% plain Greek yogurt
• almond milk
• cheddar
• eggs (4 for recipes)

Fruits and veggies

• 3 tbsp finely chopped English cucumber
• 1 tbsp finely chopped fresh mint leaves
• 1/2 cup chopped fresh cilantro
• lettuce and tomato for sandwiches and tacos
• 2 bananas
• 5 apples
• 2 cloves garlic, minced1 cup low-sodium chicken broth
• 2 sweet potatoes
• 1 head cauliflower
• 1 lb spinach
• celery

1 Hour+ 1 Skillet=Meals for the Week!

Lately, I have been seeing nutrition clients on Sunday afternoons, which means less prep time.  I was also craving pizza, so that had to be on the menu this week.  So, I did a whirlwind grocery trip, and made a breakfast and 3 dinner options out of 1 skillet, and tada!  Interesting breakfast and dinner options to the rescue!

Skillet Meal made in to
1. egg white muffins
2. feta, ground turkey and veggie pizza
3. meat sauce to pour over spaghetti squash
4. taco filling to stuff in to tortillas (with optional cheese and avocado on the side to make it pretty!)

Ingredients: 1 jar tomato sauce, 1 jar salsa, 1 carton liquid egg whites, 1 premade pizza crust (I use the gluten free, grain free "Against the Grain" crust), olive oil, spaghetti squash, tortillas (corn or whole wheat), 8 ounces feta cheese, optional cheddar cheese and avocado for tacos

Skillet: 2 peppers (1 red, 1 orange), 4 cups spinach, 1 zucchini, 1 summer squash, 2 cloves garlic, 1 onion, salt and pepper to taste, 2 lb ground turkey (I used 99% fat free variety found at Stop and Shop)

Instructions:
Preheat oven to 400 degrees.

Cook ground turkey in a pan. chop veggies and add to pan.  Saute until cooked to desired texture.
spread 1/4 jar pasta sauce on pizza crust.

Put 1/4 skillet mixture on pizza
Put 1/4 skillet mixture in 6 large or 2 regular sized muffin tins (greased or lined with muffin cups)
Put 1/4 skillet mixture in bowl with rest of pasta sauce
Put 1/4 skillet mixture in bowl with salsa to stuff in to tortillas at some point

Sprinkle feta cheese on pizza and cook for time recommended on pizza crust box.

Cook spaghetti squash while pizza is in oven.

Pour contents of egg white carton evenly in to egg muffin tins. Put in oven for 15 minutes.

When spaghetti squash is done, prep it for "pasta", and store in a bowl for later in the week.  Save remainder of feta for spaghetti squash pasta!

There you have it!  3 dinners (5 if you count the leftovers that will probably happen from the spaghetti squash and pizza nights!)  and 3-5 breakfasts, depending on how many egg white muffins you eat per time.

Add in a few "usual suspects" (fruits, veggies, lunch meat, salad ingredients, yogurt, oatmeal, protein powder), and the week is set.

Make ahead Meals for a Week On-the-Run

I always dread these weeks: The ones where I have to eat breakfast, lunch and dinner away from home unless I want to eat at 4am and 9pm due to  a heavy work schedule.   But, I know with a little planning, at least my meals can be healthy and tasty!  This week's theme is meals on the go!

PS---I won a shiny trophy at my Crossfit Competition!  Must be all those good meals I am eating :-) (I think Pioneer Valley Crossfit coaching has something to do with it too)

 

Recipes

crustless quiche

sausage spinach skillet (I added a sliced apple)

Ground chicken curry

How to cook spaghetti squash

Meal Plan

Last week, I realized that the only lunch I am really loving is my sandwiches.  So, I will try and alter them a little bit each day, just in case my readers are not as boring as I am and want to mix it up for lunch a bit.

Breakfasts

3 days: crustless quiche (made in advance) with 2 cups salad greens on side

2 days: smothie with 1 cup frozen cherries, 1 cup almond milk, 1 scoop protein, 1 cup spinach

Lunches

every day: sandwich on paleo bread, crudites, piece of fruit

Sandwich options: 

turkey with pepper jelly, cheddar, romaine lettuce

ham with stone ground mustard, apple, spinach, and sprouts

Turkey with stone ground mustard, pear, sprouts

ham with honey mustard, cheddar, romaine lettuce                  

Dinners

2 days: chicken apple sausage skillet with roasted potatoes

3 days: ground chicken curry with vegetables served with spaghetti squash

(I will make both ahead and the meals are great for travelling because they are 1-dishers!)...I will try to include some salad greens on the side to encourage veggie intake as well!

Snacks (1-2 per day)

Ants on a log: 2 celery stalks with 2 Tbsp. nut butter and raisins on top

greek yogurt with flax seed

last resort: protein shake!

Shopping list (tried to make this a little more user friendly by specifying where to find foods in the store!)

Produce:

1 red onion

1 white or yellow onion

garlic

broccoli or other desired veggies for chicken curry

salad greens

spinach (1-2 bags)

romaine lettuce (1 head)

2-3 sweet potatoes

2-3 lbs small potatoes for roasting

6 apples

1 pear

1 package sprouts

celery (and any other veggies like carrots and peppers for crudites)

cherry tomatoes

parsley

Dairy:

8 ounces feta

3 ounces cheddar cheese for sandwiches

milk or milk substitute (I use almond)

6 eggs (or could also go with 10-12 egg whites here)

parmesan cheese

Meat:

1/2 lb ham (deli)

1/2 lb turkey (deli)

package chicken or turkey sausage

Other:

1 can tomatoes

curry powder

fish sauce

nutmeg

salt and pepper

mustard (stone ground and honey mustard)

pepper jelly

frozen cherries

protein powder

paleo bread (or other desired bread for sandwiches)

olive oil for cooking

ghee or butter for cooking

nut butter

raisins

pine nuts

Easy Peasy Week!

We hosted a Mexican fiesta last night, and while it was fun and awesome...

 

 

...it resulted in a Sunday morning full of clean up and a Laura who is not so thrilled about messing up her pretty kitchen again today J 

 

So, this week is for those who sometimes feel the same!  I am also planning on going out to dinner at some point this week, and soups are great for freezing and reheating when you make too much!

Recipes

Protein Pancakes    

Rotisserie Chicken Salad and Rotisserie Chicken Soup

Butternut Squash and Apple Soup (I omitted the milk all together and used chicken stock in place, and took out the bouillon cubes…however, you could make this vegan by following the instructions or using veggie broth in place of milk!)

 

Meal Plan

Breakfasts

Greek yogurt with flax and banana (2 days)
Protein pancakes (3 days)

Lunches

Paleo bread sandwich with boars blackened turkey, mustard, lettuce, tomato, and onion, crudités and apple (3 days)

Rotisserie chicken salad on bed of spinach with dried cranberries, walnuts, red onion and cucumber (2 days)

Dinners

Rotisserie chicken soup (2 days)

Breakfast for dinner (1 day): 3 egg omelette made with goat cheese, red peppers, spinach, and red onion with a side of greens (also with goat cheese, red peppers, and red onion on top!)

Butternut squash and apple soup (2 days) with 4-6 ounces Boars head black forest ham rollups

Snacks (1-2 per day, depending on exercise level)

Apple with almond butter (2 days)

Smoothie with 1 scoop whey protein, 1 cup almond milk, 1-2 cups spinach, 1 cup frozen cherries (2-4 days)

Greek yogurt with flax (3 days)

Grocery List

large butternut squash (3 lbs.), 3 red onions, 9 medium apples (any cooking variety), peeled, cored and diced, nutmeg, ginger, salt, pepper, 3 leeks, 1 lb celery, 1 lb carrots (plus more celery for chicken salad and carrots for crudités), 1 red pepper (plus an extra pepper or 2 for crudités), 1 white onion, garlic, 2 bananas, 2 grapefruit, 1 lb spinach, 1 small head of lettuce for sandwiches, 2 cups cottage cheese, 10 eggs, 6 Greek yogurts (plain), ½ cup goat cheese, 1 carton liquid egg whites, 1 bag frozen cherries, whey protein, almond milk, 1 lb Boars head turkey, 1 lb boars head ham (don’t need this much for 1 person, but there is a certain husband in my house that likes to break in to the deli meat), 1 rotisserie chicken, 1 cup chicken stock, 4 cups chicken broth, almond butter, flax seed meal, gluten free oats, Julian bakery paleo bread (or other bread of your choice for sandwiches), mustard.

 

Rotisserie Chicken Recipes

I am often left with half a rotisserie chicken (I buy a whole one and eat half for dinner when I'm in a rush!) and I'm not a huge fan of reheating it.  These are two recipes I use to make the most of "the other half",  so I don't waste my pricey Whole Foods chicken!

1. For lunches: "Cleaned up" Rotisserie Chicken salad

Ingredients: 1 cup greek yogurt, 1/2 Rotisserie chicken (skin removed and chopped in to pieces), 1 cup chopped celery, 1 small red onion chopped, 2 Tbsp deli style mustard, salt and pepper and garlic powder to taste.

Mix all ingredients in a large bowl. Makes about 4 cups (4 servings) of chicken salad.  I like to put mine on top of apple slices, on a salad, or in a sandwich for a yummy lunch!

2. For dinners or healing a cold or flu :-): Chicken and veggie soup

Ingredients: 1/2 rotisserie chicken (chopped-you can leave skin on or take it off, depending on preference), 2-3 cups chicken broth, 1/2 lb carrots, 1/2 lb celery, 1 onion, 2 garlic cloves,  1-2 leeks, salt and pepper to taste, oil (just enough to saute)

Sauté veggies in olive oil or coconut oil. Add broth and chicken. Cook on low for 1 hour. Serve on its own or mix in 1/2 cup rice per bowl (makes 3 large or 5-6 small bowls)

Meal plan and shop for week of 1/20

This week is a tapering week, because I have my very first crossfit competition on Saturday! I'll be exercising a little less, so Calorie needs will be slightly lower (1800-2000 range). When Calorie needs decrease, we really need to focus on quality of food, reducing any extra solid fats and added sugars, in order to make sure we pack in the fiber, vitamins, and minerals necessary for optimal performance and health!  Therefore, I'm making a little goal for myself to make sure I have a high quality protein, plus a fruit and/or a veggie at every meal and snack.  I am also increasing my snacks to 2 per day so I don't raid the chocolate and cheese supply after dinner!

Recipes for the week will help me ensure that fruit and veggie intake is high, as well as help me keep my healthy fats and high quality protein in a good range.  I also have some extra time this week, so I don't have to prep ahead as much! If I did, I would make veggie egg white muffins (see last post) vs the scramble and prep bison chili, cauliflower, chicken, and root veggies in advance! Depending on how my workouts and recovery are feeling, I might add some jasmine rice or gluten free cornbread to the bison chili.

Recipes 

Mashed cauliflower

Mashed root veggies (I used parsnips, rutabaga, turnip, and carrots)

Bison chili (I added diced peppers and black beans)

Broiled chicken thighs (I used coconut oil in place of butter, and Braggs aminos instead of soy sauce)

Egg white scramble(I omitted the cheese)

Lemon codfish

For the green smoothie: 1 cup spinach, 1 cup frozen berries or cherries, 1 scoop whey protein, 1 cup almond milk

Grocery list

Healthy fats: coconut oil, olive oil, walnuts, flax seeds, almond milk

High quality protein: 1 lb boars head turkey breast, 1 lb bison meat, 1 lb chicken thighs, 6 eggs, whey protein powder, 1 carton liquid egg whites, 2 cups plain greek yogurt, can of black beans (12 oz cod purchased on day of)

Fruits: 5 apples, 2 grapefruit, 2 bananas, 3-4 pears, 2 cups frozen berries, 1 cups frozen cherries, 1 lemon

Vegetables: 6 cups spinach, 2 cups peppers, 4 cups celery, 2 cups carrots, 2 onion, 4 sweet potatoes, 1 tomato, 1 cucumber, 2 parsnips, 1 turnip, 1 rutabaga, can green chiles, jar salsa, canned tomatoes, head garlic, Brussels sprouts, head lettuce, head cauliflower

Other: Paleo bread (coconut from Julian bakery), vega protein powder, amazing grass chocolate superfood, Braggs amino acids, (bacon and parmasean cheese for Geoff's Brussels sprouts)-this is obviously optional!

Meal plan (note, grocery list includes dinners for two!)

Breakfasts (20-30g protein, 400 Calories):

1. Green smoothie (3 days)

2. Egg white scramble with a side of fruit-grapefruit (2 days)

Lunches (20-30g protein, 400-500 Calories)

1. Greek yogurt with flax seeds (2tbsp), walnuts (2tbsp), and banana (2 days)

2. Paleo turkey sandwich (4oz turkey)  with mustard, tomato and lettuce, celery sticks and piece of fruit (3 days)

Snacks (10-20g protein, 1-200 calories)

1. 2 hard boiled eggs, crudités-cucumber/peppers/carrots etc, fruit (3 days)

2.  Turkey roll ups with 2 oz turkey, lettuce, mustard and apple slices (2 days)

3. Vega protein post workout shake mixed with almond milk and chocolate superfood (every day post hard workout---run/row/crossfit)

Dinners (35-45g protein, 600 calories)

Monday: chicken thighs broiled with baked sweet potato and mashed cauliflower

Tuesday: leftovers from Monday 

Wednesday: bison chili

Thursday: leftovers from Wednesday 

Friday: (purchase fish day of): lemon codfish, mashed root veggies, roasted Brussels sprouts

Weekly Meal Planning and Shopping

As the new year rolls in, I have had a lot of clients interested in doing more cooking at home.  As a person who has a very limited amount of time during the week to cook (and also really hates cleaning), I have become a master of the "plan ahead Sunday". In just a half hour of planning, a one hour grocery trip, and 2 hours of cooking and cleaning, I have planned and prepped my Monday through Friday meals (note: Saturday and Sunday are sort of a free-for all....I'm working on it!).

15 minute planning session: I thought about my goals for the week (limiting added sugar, packing in nutrient density, portable breakfasts to eat post workout, 1 portable dinner for my late Monday work night, and some meals that my husband will actually eat at dinner!)   I have to plan dinners for the two of us, but we fend for ourselves for breakfast and lunch (i.e. I plan and pack my meals, and he drinks coffee for breakfast and purchases some sort of cheesy, fatty deliciousness for lunch...working on that one too).

Meal Plan for the Week (2000ish Calorie diet with 40% Calories from Carbs, 30% from protein and 30% from fat spread pretty evenly throughout the day, with carbohydrates focused at the beginning of the day and around exercise)

Breakfasts (500-600 Calories per day): 

3 days: egg white veggie muffins and oatmeal

2 days: banana walnut paleo pancakes

Lunches (500-600 Calories per day)

3 days: turkey sandwich on gf bread, 1 fruit, 1 cup veggies

2 days: chicken sandwich on gf bread, 1 fruit, 1 cup veggies

Snacks (roughly 200 Calories per day)

3 days: yogurt with flax seeds

2 days: veggie lite muffin (these things are awesome little treats-my indulgence for the week)

Dinners (500-600 Calories per day with some extra for sure when I go out Friday night!)

Monday: Baked chicken with quinoa and sauteed veggies

Tuesday: Zucchini lasagna

Wednesday: Whole foods rotisserie chicken and sweet potato fries, sauteed cabbage

Thursday: leftovers (chicken, cabbage, quinoa)

Friday: Out to eat with my hubby :-)

So, my make ahead meals this week include (kept oven at 350 degrees at times listed for each)

http://www.buff-dudes.com/egg-white-muffin-recipe/ (used some cut up mushrooms, and tomatoes in place of peppers and added in 2 chicken sausages to the recipe)-makes 3 servings

http://jenessasdinners.blogspot.com/2013/04/almond-flour-pancakes.html (omitted the honey and used coconut milk instead of skim milk.  Also used 3 egg whites in place of the 2 eggs)-makes 2 servings

http://staceyschaedler.blogspot.com/2011/10/fun-food-for-fall.html (I used 2 large zucchini, and added in 1/2 cup feta cheese, 1 jar pasta sauce, and 1/2 cup cottage cheese)-makes 4 servings

Also: chicken, sweet potato fries, bacon, quinoa

Grocery list includes:

4 large zucchini/summer squash (could also do 5-6 small)

2 onions

1 cabbage

1 head garlic (mixed this with sauteed veggies and put a little in lasagna)

1 package mushrooms

2 bananas

5 apples (2 red, 3 green, just to mix it up!)

2 lb carrots

lb spinach

1 head romaine lettuce

1sweet potato

2 lb celery

1 tomato

12 eggs (whites)

4 chicken sausage

2 chicken breast

1 lb lean beef

1/2 lb bacon (to put on some of Geoff's meals---I ate a little too much bacon over the holidays!)

1 lb turkey (boars head blackened turkey)

1 loaf canyon bakehouse bread (need 10 slices)

1 jar tomato sauce

1/2 cup cottage cheese

1/2 cup feta cheese

coconut oil

flax seed (ground)

almond flour/almond meal

instant gluten free oatmeal (need 3 packets)

veggie lite muffins (just need 2 this week-save the other 2 in package for next week)

coconut milk (1/4 cup for cooking, about 1 cup for coffee)

coffee for the week :-)

To buy midweek: Rotisserie chicken from whole foods!

After the grocery store, it was prep time.  I browned the meat for the lasagna, sliced up my zucchini, chopped the extra zucchini, onion, garlic, mushrooms, spinach, and fully cooked chicken sausage, and cut the sweet potatoes in to strips.  Then I started boiling water for the quinoa.  I mixed the lasagna ingredients as directed and put the lasagna in the oven. (45 minute timer)

Next, I put the chicken breast, sweet potatoes, and bacon on a cookie sheet and put them in the oven (30 minute timer)

By this time, the water was boiling and I added the quinoa.

Next, I sauteed the rest of the veggies with the chicken sausage and put half the mixture in muffin tins, then poured egg whites over the mixture and put the egg white muffins in the oven (20 minute timer).

I cleaned up my mess, got out a bowl, and made the pancake mixture.  I made the pancakes on the stove top while everything cooked.  The pancakes finished just as the quinoa was ready and everything in the oven was ready to come out.  I took 2 cups of the quinoa, sauteed it with the chicken sausage and veggies, and that was our dinner last night (with a little left over for Monday evening dinner)!  I let everything else cool, put things in individual containers for the week, and put half the lasagna in a freezer safe container to save for a future hectic week.  Did the dishes, and BAM!  Weekly meals done in about 3.5 hours total (including a trip to the grocery store!)  Now all I have to do is pack up my breakfasts and lunches, make a little cabbage mid week, and pick up a rotisserie chicken on Wednesday.  I am set up for a nutrient dense, quick and easy week!

2014 Intentions and Goal Setting Tips!

Well, 2013 was the best year of all time for me. Got engaged and married, spent more time with friends and family than I have in a decade, committed to yoga, found crossfit, became a tenured professor, and took about 4 full weeks of vacation (which I have never ever done)! All in all, I would say I really learned how to partake in the "life" part of work/life balance last year :-)

I envision 2014 as a time to put a little more focus back in to work and personal growth, while keeping the rest and the play that I have learned to incorporate this year!

When I think about setting goals for the year, I try to include something from every aspect of wellness, including physical, emotional, occupational, spiritual, social and intellectual. As a holistic health coach, I use the wellness wheel pictured below as I help clients set nutrition and exercise goals. An imbalance in any component of wellness can really affect the progress in others. For instance, if you work 80 hours per week, motivation to come home each night and cook a healthy dinner and run for a half hour might not be feasible: the occupational wellness is the issue, whereas the client tends yo beat him/herself up about "failing" the physical wellness goal.  

The wellness wheel can be really helpful in creating a balanced and happy life:

  

For some goal setting suggestions, check out my segment from yesterday on channel 22, "14 Tips for a Healthier you in 2014"!

http://youtu.be/VnyXXJ2jsuc

My goals for this year are as follows...note that I created overarching goals or visions, for each section and daily or weekly action steps to get there. It is important to 

physical: overarching goal=stay injury free and progress in my sports, while nourishing my body with real, healthy food.

---action for physical activity: get coaching and trust the process for crossfit and running, and challenge myself to compete in run/row/crossfit events 10 times this year.

----action for nutrition: join winter and summer farm share, eat at least 2 sit down meals per day, try 1 new recipe per week and post on this blog!

emotional: overarching goal: continue managing my work/life balance so I don't burn out

---action: take one complete day off work per week, one full weekend per month, and one full week quarterly (4 weeks per year)

occupational: overarching goal: figure out where I want to take my business

---action: enroll in Continuing education "Immersion" program through the institute for integrative nutrition to work on taking my business in a new direction

---financial action: make a monthly budget and be a better record keeper

spiritual: overarching goal: continue my yoga habit and add in meditation

---action: incorporate a meditation in to my daily routine and work up to 5 minutes per day

social: overarching goal: spend quality time with friends, family, and Geoff 

---action: take weekly action to speak with/meet up with friends and family and go n a date once per week

intellectual: Overarching goal: learn something new!

---action: enroll in the Precision Nutrition program to learn about and incorporate some new wellness skills for myself and clients.  

In order to stick with my lofty list, I have committed to a variety of "helpers" to hold me accountable, including an Ayurvedic health counselor to help with developing a mindful nutrition and meditation practice, IIN and Precision Nutrition programs to help me follow through with occupational and intellectual goals, and a crossfit endurance coach to help keep me in check with my typical "over do it" approach to athletics.  I also payed for the yearly farm share and yoga in advance to hold myself accountable.  We can't go at our goals alone. In order to create our best life, we must  invest in the resources to hold us accountable to get us there!  My clients are often surprised when I say that I work with coaches as well, as they see me as the "expert" in holistic health.  I truly believe that in order to be a great coach, one must put him or herself in his/her clients'  shoes and work on improving in all aspects of wellness as well.

Happy New Year and happy goal setting :-) 

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!