Diet, Questions, and Books

This week I am having issues with hunger.  I am finding that I am incredibly hungry at the end of my workday.  This is not a good thing because I workout in the evening.  I cannot eat an entire meal before going to the gym without it ending up on the gym floor.  So, for next week my focus will be on getting in the fat and protein earlier in my day and hopefully this will help the hunger pangs from creeping up on me at 4pm.

I have had a few questions via my Facebook account and I thought some of them were worth sharing here.  This is in no way professional medical advice-this is just what I have found to work for me.  Also, if I endorse a product I am not getting paid in anyway for it.  I have just found that the product works for my lifestyle and helps me.

1.  Digestive issues with switching to Paleo is common, usually constipation.

Most Americans' are deficient in Magnesium.  I have found a product called Natural Calm.  I get mine at Earth Fare Markets or Seven Grains, but I am sure it is available in many stores and also through this link to Amazon.  My favorite flavor is the orange.  

http://www.amazon.com/Natural-Vitality-Calm-Orange-powder/dp/B000OQ49ZW/ref=pd_sim_hpc_4

You can also attempt to absorb Magnesium through the skin via Epsom Salt baths.  However, I have not found it to be as effective at helping digestion as the Natural Calm.  But it is nice to soothe sore muscles.

2.  Does everything have to be organic or local?  

This is my own personal opinion, I like to support the local economy so I choose to purchase local when I have the opportunity.  It is not necessary to do, just follow the Clean 15 and Dirty Dozen lists to know what you should spend the extra money on and buy organic.

Dirty Dozen/Clean 15 listings:  http://www.organic.org/articles/showarticle/article-214

It is also good to eat antibiotic, hormone free meats.  I choose to also get the grassfed variety when it comes to my beef/bison.

3.  Is this a gluten free diet?

Yes.  This is free of all wheat products.  You may have them in moderation.  (I cannot due to my intolerance to it.)  However, if you follow the 80/20 rule you can absolutely have wheat as a "cheat meal".  It will not disrupt anything unless you have an intolerance to it. 

I am currently reading Primal Blueprint and I am waiting on my ordered book Practical Paleo to get here.  I am finding a love for educating myself on more of the medical "side-effects" that going Paleo has to offer.  Already, I experienced the dramatic change in my insulin and cholesterol.  So I am looking forward to really working hard to tweek my diet and see what other benefits I will have.

The Numbers Game

Last year in January I had my annual physical, this also included blood work.  When I got the call in 2011 that my fasting Total Cholesterol was 245 and that my fasting blood glucose was in the 90's I was a little worried.  Neither of these are bad enough for a diagnosis or medication intervention, but it was a warning that they are getting into dangerous levels.  This was not a path that I was prepared to go down at the age of 30.  I was completely embarrassed to be receiving that phone call, and I kept the results to myself.

So where are they now you ask?  My Total Cholesterol is now at 195, breaking that down my LDL is 76, HDL 119 and triglycerides at 76.  My fasting glucose is now 74.  All of which are in the OPTIMAL range!  That is in just 10 months of changing over to a (mostly) Paleo Diet , joining a CrossFit gym, running, and quitting smoking.

I appreciate being able to slip into a smaller pants size every morning, but this is a much greater reward than skinny jeans.

Cleaning Up My Life

I am working to clean up my lifestyle this year.  This includes actually cleaning the clutter out of my house and attempting to live with less chemicals in the home as well.

Here are a few things I have started with.

1.  Coconut Oil as a hair conditioner and in shower moisturizer.  (Only a very small amount is needed)

2.  White vinegar and warm water to clean countertops and wood/tile floors.  This also works to get pet stains and smells out of rugs and carpets.

3.  Baking Soda and vinegar to clean shower and toilet.

4.  Coconut Oil with baking soda mixture for facial exfoliation.

5.  My mother gave me a fabulous hand cream made from beeswax and coconut oil that also doubles as a lip balm and sealant for wood.

I am working to add in different ways to use chemical free things into my daily lifestyle.  I am open to ideas and suggestions that you may have for me. Please comment with any of the ways you have cleaned up your lifestyle.  

Preparing for the Week Ahead

I am still dealing with Sciatica.  I been rotating ice and heating pads all day.  I also slept for 13 hours last night.  I think that the sleepless nights this week I had, fighting the back pain caught up with me.  I will be taking tomorrow off from at least weight training, we will see how I feel about walking or running by the end of the workday.  I did give into cravings today and bought a snickers bar and my personal fav Lawson's chip dip and Ruffles chips.  (I think it made me feel a little better.)  I am sharing this because it is a lifestyle change that I have made this time.  Not a diet, so I have many days that I don't eat 100% Paleo, as well as healthy foods 100% either.  We all have our vices.  I have found ways to incorporate them into my life rather than make them a regular part of it.

Although we normally cook and eat Paleo in our household, I have decided to change it up and make a few different foods.  We are having a recipe that I found on Pinterest called Armadillo Eggs.  It is cheese stuffed sweet peppers wrapped in burger and cooked in the oven.

Also, the beef that we purchased is AWESOME!  I was able to watch them finish up the process of cutting steaks and make the burger too.  It is very interesting.  I touched the gigantic tongue and the massive cow heart.  Very cool process to see.  I also got to see the other cows that they are raising and the chickens on the farm too.  It was interesting to see how what I am consuming lives and then how it is prepared for me to eat.  

In addition to the beef I made GF low carb Mock Mac and Cheese.  It is still "clean."  I purchased hormone free, organic cheese and Half and Half to make the recipe.  It is cauliflower rather than macaroni.  I have made this recipe several times and have changed it up to make it to my liking.  Here's the link to the original recipe, you can change it up according to what you like too.

http://www.escapefromobesity.net/2010/06/low-carb-cauliflower-macaroni-cheese.html

So this week I will be paying extra attention to the diet since I will not be able to workout at the intensity that I have been going at.

I hope you all have an amazing and healthy week as well!

Don't Buy Food From Strangers, Local Farming is in.

Sciatica...this is something that I have struggled with in the past.  It is the compression of the sciatic nerve that runs down the leg.  For me it effects the right side.  I have not had a "flare up" of this in about a year now.  I honestly believe that it is due to the increased exercise and mobility.
As for my workouts... well that's not quite been an option for the last 2 days.  I am resting and stretching with the exercises that my physician gave me.  My goal is to not let this "injury" be the excuse for me to stop or give up like I used to do.  This is just a slight change in my schedule and type of workouts that I will be doing over the next week.

Good news on the diet front.  Since starting the 8 hour Diet, I have lost 3 pounds.  I am taking in the exact same amount of calories and working out the exact same amount of times a week.  The only change is I eat only within an 8 hour period throughout the day.  I have been successful at this 3 days a week for 2 weeks now.  I have found that I am able to focus better during workouts on days that I do this.

Another fun thing that my husband and I have decided to try for the new year is focus more on local food.  We have found friends to split a large purchase of beef.  I have the freezer cleaned out and ready to go for all of the steaks, roasts, kabob meat, and ground beef that we will be picking up tomorrow.

We are also looking into a CSA (Consumer Supported Agriculture) This will allow us to support a local farm and pick up weekly or every other week a bundle of the harvested produce that the farm produces for the week.  I am very excited about both of these ventures.  We are supporting the local economy while keeping our kitchen healthy!  It's a WIN-WIN.  In the Akron/Cleveland area there is a great group called The Countryside Conservancy.  This is one of the largest groups that brings local farmers together with their communities.  Countryside Conservancy is responsible for the farmers' markets in the Akron area.  If you are in the area here is the link to their website.
 http://www.cvcountryside.org/
This will tell you where all the markets are held, times, dates, and which local vendors are there.  Pictured below is the Tshirt that I purchased from them about 2 years ago.  Purchasing any of their merchandise goes to help support local farming.  The website also includes merchandise and educational opportunities as well.

Burpee Hell

Burpee: This workout begins from the standing position, move from flat on the ground to jumping off the ground and clapping hands overhead.  This is how to perform a burpee.

However after the 100 I did tonight I am pretty sure I missed a few overhead claps.  That was horrible!  It was 16 minutes and 6 seconds of burpee hell.  The first 15 felt good.  But by 75 I was feeling the dizzying effects of falling to the ground and quickly jumping back up again.  I honestly didn't think that I wound get through the next 25.  My trainer (AKA my husband) came over and asked what number I was on.  As I gasped for breath I told him I didn't think I could finish.  He so sweetly said, "But you are three quarters down.  You can do this.  Keep chipping away."  
So that is what I did.  

I am however finding that burpees are a little contradictory.  I am doing them so that I can wear a mini skirt, however my bruised up knees do not look good in one.  

A new goal by the end of the year to be able to complete burpees without bruising myself.  

Tips for Recovery

I am loving a rest day today.  Holy Moly!  My body needs to work quickly to catch up with the work I am doing.  My arms are still a little sore and now my legs and butt are feeling the pain of yesterday's jumping lunges.
At my annual physical with my doctor, he gave me a few tips that I would like to pass along to all of you about recovery.  (I was complaining about the soreness and lucky me, my physician is also a CrossFitter.)

Recovery Tips:
1.  NO ibuprofen!  It is easy to think that an anti inflammatory will help.  Check it out, I googled it and found that it hurts more than helps.

2.  Hydrate.  Make sure to take in plenty of water all day, every day.

3.  Protein, it was recommended that I have it within 30 minutes of my workout.  I am going to begin having post workout shakes to get it in.

4.  Stretching AKA mobility for those of you that do CF.  One of my favorites is a LaCrosse ball for the shoulders.  YouTube has a ton of tutorials that I have found helpful.  Foam rollers are also a great way to stretch out.  I like them best for my legs and lower back.

I hope that these tips can help me adjust quickly and help me meet my goals for the year!

Pictured is my LaCrosse ball.  I use mine almost on a daily basis.  I suggest keeping it up if you have dogs.  Mine seem to think it is a toy for them.