Chemical-free Pits and Old Ladies

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Today I went to Hannaford (what else is new?) to return a movie I had rented from the Red Box. Anyway, I needed some cash, so I decided I would buy a kombucha as a treat and then grab some cash back at check-out. While making my way down the natural foods aisle I scanned the bath and body products for some deodorant, but couldn’t find any. I recently ran out of my all-time favorite degree clinical protection (works like a charm, by the way), and I’ve decided to reduce the amount of chemicals that seep their way into my body by switching to a more natural deodorant. I tried the no deodorant thing for a few days and it just doesn’t feel right and I end up very smelly by night time. I mean, it’s not like people are telling me I smell, but I notice it. In the gym atmosphere, a small amount of body odor is acceptable, but what about when I go out? It’s all about a balance, right? I figured I might find some options in the regular personal hygiene aisle.

I ended up with not one, but two kinds of “natural” deodorant. See the photos below. I tend to be indecisive and I suppose I could keep one in my travel bag and one at home. My first test is the smell and feel test. I rubbed one on each of my forearms to test of how they smell and how they feel when applied. The GEODEO feels cool and wet and smells nice in the container, but loses it’s scent when applied to my arm. The Crystal Essence feels wet as well, but smells awesome, even after it’s dry – very light and fresh. My second test will be to try one under each of my arm pits. I will let you know how that goes. Both received mixed reviews on Amazon, and it seems like it all depends on one’s body chemistry. Stay tuned for more of my deodorant adventures.

The best part of my trip to Hannaford, however, was when I was waiting in the check-out line. I scanned the registers for the shortest line, as usual. Since I only had a few items I assumed that my quickest bet would be the express lane. When I got there, there was a tiny, older, gray-haired women unloading a cart of about 30 items. Fourteen item limit, lady! Come on! That was my first reaction. I heard her joking around with the cashier, who, by the way, was very gracious, and I had a flash back. Earlier in my Hannaford adventure, I heard the same older lady asking for help with something because her eyes were bad. Hence the 30 items in the 14-item lane – she couldn’t (or didn’t) read the sign. No big deal, I thought to myself, I’m not in a hurry. Even if I was in a hurry I probably wouldn’t care.

So the lady starts chatting it up with me about how she’s so old. She was 80! The cashier and I both helped her through the credit card payment process. She thanked us both a bunch of times and wished us a good day. As she wheeled her cart away, I said, “I hope I’m doing that well when I am 80” and the cashier, who couldn’t have been much older than me, said, “I’ll be happy if I make 70”. In my head I was thinking, “Jeez, lady, you gotta aim higher than that!” As I walked out to my car and watched the older women do her thing, completely independently, I thought about aging and how I am not scared of it. I do what I can to set myself up for a smooth aging process, but I am definitely not afraid of getting older. It was really a nice treat to be able to help this older women with something as simple as sliding a credit card to pay for her groceries, and it somehow made me hopeful on this dreary day. Sometimes I simple pit stop (pun totally intended) can turn into a bright spot in your routine.

GEODEO 24-hour protection, 97% Natural, Invisible solid, Island scent

Crystal Essence, Mineral deodorant roll-on, Chamomile and Green Tea scent

And So It Begins…

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Thanksgiving marks the start of the holiday season. From now until the end of December is what many refer to as, “The most wonderful time of the year!” I really love the holidays. Cozy fireplaces, scarves, and sweaters; twinkling lights and evergreen garland; hot beverages and sweet treats. It all brings back really good childhood memories, so the nostalgia is nice.

What I am not crazy about is all the greediness that goes along with holiday gift-giving. I feel like gifts should be meaningful and thoughtful. I can’t imagine being thankful for something knowing that someone had to plow down another person at Walmart at four in the morning to get it. I mean, I can understand parents buying toys for kids and wanting to get amazing deals, but resorting to violence, really?! I know that these are extreme cases that we see on TV, but it speaks to something greater about our society. Something that we probably shouldn’t be proud of.

Okay, that’s it for my little rant about all that craziness.

What do we have, 23 days until Christmas or something like that…? Yikes. Time goes by way too fast. I’m just getting around to thinking about what I am thankful for. My family, my friends, my boyfriend, my warm socks and scarves, my job, my home, and food. On Thanksgiving, when we were all talking about what we were thankful for before we ate, I couldn’t really narrow down my list or think of something succinct to say, so I said nothing. It kind of bothered me. Was this an indication that my heart really is dark and cold?! But I’ve been thinking about it for a few days now. I think what’s going on is that I am very fortunate and I have so much to be thankful for that I really just couldn’t narrow down the list. They say that gratitude goes a long way. I’ve never been able to practice putting my gratitude into words on a daily basis, but I think it’s something that could help me to be more positive in day-to-day life. Maybe if I think about it more, or even write it down, I will have more to say at Thanksgiving next year.

Also, if more people thought about what they already have and how thankful they are for that stuff, maybe they wouldn’t feel so compelled to go out and elbow drop others for flat screen TVs. Just a thought.

Thanksgiving Prosecco. 

I would be nowhere without these people. 

Thankful for comic relief. Is that Clark Griswold? That tree was frikken huge.

What are you thankful for this year? Post comments here, or to Facebook!

60 Days

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My experience this year…
I was on the fence about signing up for the Lurong Paleo Challenge this year. I honestly didn’t really think I needed it. But, then I took some more time to think about things and realized that the small changes the challenge would force me to me were the ones I needed the most. 
#1) I needed to stop drinking margaritas on the weekends
#2) I needed to stop with the dark chocolate and paleo treats every day
#3) I need to feel better and detox 
#4) I needed to do this with others for support 
Ding, ding, ding, I signed up once again. 

My results were not as dramatic as last year, but I was kind of expecting that. I trained harder than ever over the last year and have put on muscle which I was determined NOT to lose. I ate more than I was eating last year which allowed for a more demanding training schedule. I even set some PRs during this time. 

I am happy that I participated in the challenge again this year. It really helped to reinforce that small changes make a big difference. It helped me to evaluate my goals as a CrossFit athlete and allowed me to once again feel healthy; like a machine running on optimal fuel. I feel great at the end of 60 days. It went by really fast. 

My favorite part of the challenge this year was no about me, though. I had a much better time watching others make changes and succeed and helping them along the way if they needed it. If you participated in the challenge, and saw it through until the very end, you should be proud of yourself. There were some amazing accomplishments at The Fort CrossFit which were a result of people eating better. No doubt in my mind.

My plan for the weeks to come is to continue to eat clean and train hard. I had a little bit of chocolate and it was delicious, of course. I have been reminded of how much better life is when I run on clean fuel and I will try to remember that at the holiday gatherings where I am faced with the cookie buffets and seemingly endless stash of wine bottles.

Here are the pictures from this year.


Beginning to the halfway point…


                            

Day 1 – Day 30: My face was so puffy!
Day 1 – Day 30
Day 1 – Day 30: This one just about says it all.
Final Results…
Day 1 – Day 60: I can finally wear my pink PR shorts again. YES!
Day 1 – Day 60
                            
Day 1 – Day 60
Let’s keep going.
Do the shopping and prep….…Create the meals…
…and see the results.

A Little Update

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Less than 2 weeks left of the Lurong Challenge scares me. What scares me is A) How quickly the past 6 weeks went by and B) What is going to happen when the challenge is over? Last year I went on a major rant about how I didn’t want people to fall off the wagon. While I have the same sentiments this year I don’t have the same energy to go on the same rant. I hope that by now you have made the choice to continue to eat this way as a lifestyle and not just for the sake of the challenge. I hope you are feeling better and looking better because I know I am. Enough about that. Stay tuned for my challenge wrap-up post in a few weeks.

I’m reeally into flavored coffee lately. Warmth!
I am totally obsessed with leg warmers. Who knew these would be coming back around on the style wheel of life!? It’s awesome. For a person who is always cold, leg warmers are just one more weapon to add to my arsenal for the upcoming winter months. Along with shirts that have a thumb hole, leg warmers might be one of the coolest things ever. I also bought and electric blanket. I crank that baby up about a half hour before bedtime and when I climb in it’s like crawling into warm cocoon. I turn it off when I sleep because sleeping with electricity running all over my body kind of freaks me out. I’m sure it’s completely safe, but I just don’t feel that need for that yet. Maybe when it’s 10 below.
Can you guess where I am?

How about those Red Sox!? It would be better if the games were on at 6pm instead of 8. Then, maybe, I could watch one. I tried to watch the game on Saturday night, but I was asleep on the couch by 9:30. It’s sad. I guess I could force myself to stay awake tonight so I can watch them win the World Series. I mean, tomorrow is my rest day. But I will be so pissed if they lose…they had better not lose. GO RED SOX!

Now we know why we find lumberjacks sexy. Or is it just me?

Breaking the Cycle

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Do you ever feel like you are stuck in some kind of negative cycle? It’s really difficult to get out of those cycles without focused, dedicated, honest effort. Since I am a tried-and-true sugar addict I can admit that I have been stuck in many a cycle like this. I eat too many treat and have too many drinks, I crave it more, I eat more of it, and then I can’t seem to shake it. This can happen with your nutrition, your commitment to the gym, and even in your relationships.

EAT SUGAR –> CRASH –> WANT MORE SUGAR –>
How do you break this chain?

Part of the reason I chose to participate in the Lurong Paleo Challenge for the second year is that I was finding it hard to break the cycle on my own. I would go for a week or two of squeaky clean eating and then I would justify baking treats or buying some chocolate, or having just one more margarita. Summer cocktails was a major part of the issue. Then it became clear and my inner voice said, “Girl, you betta check yo’self before you wreck yo’self!” I knew that I would have lots of great social support in the gym since so many other people were signing up as well. I was also feeling nostalgic for last year’s experience; it was memorable and I become closer to many people.

We’re half way through the challenge and I can’t believe how fast the time goes. Last year felt slower as I didn’t know what to expect. There are many positive changes that have come from this experience so far.

1. I am thoroughly enjoying cooking and trying new recipes.
2. I sleep better and wake feeling energized and rested.
3. I have more steady energy throughout the day.
4. I don’t crave sugar like crazy.
5. The hunger and full signals I get from my body are much clearer.
6. Performance in the gym is better and training is more enjoyable.
7. I feel lighter, though I’ve only lost a few pounds.
8. My clothes fit better.
9. I am in a better mood.
10. Allergies have improved from how bad they were. I’m not as congested (unless I have the allowed 6 oz. of wine).

I’d say that’s a pretty damn good list. I remember feeling this way last year and I wanted to feel this good again. How could I not!? I have been taking photos just about every day that I work out. Here’s a sneak preview. I will save the rest for my final post.

September 16th to October 14th

I haven’t figured out a sure-fire way to break the negative cycles other than commitment to hard work and a dedication to making real personal change. The benefits of change must outweigh the negatives of what you must give up in order to make the change. So, in this instance, for me, feeling this amazing again was completely worth giving up chocolate and margaritas and the occasional Udi’s bagel. I also knew that I would have the social support that I would need to get through all 8 weeks. Being in a supportive environment and preparing yourself to be set up for success if critical to making positive, sustainable change.

Other things that have helped me along the way are:
– Avoiding boredom
– Being prepared with plenty of food to choose from
– Finding inspiration in new recipes
– Eating enough so that I don’t feel deprived
– Planning fun activities for the weekends, like bowling and hiking

I’d love to know how you are feeling if you’re participating in the challenge. Also, what ruts or negative cycles do you find yourself in? And how do you find your way out of them?

Paleo-Friendly Chicken Parm

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I think it’s really important to learn how to cook. We should all know how to prepare basic meals that can feed us and the ones we love. I good recipe will provide you with the instruction you need to put something yummy on the table. Many people ask me where I find my recipes. Most of the time I don’t have a good answer because I don’t really use recipes. I mostly use Google, Pinterest, or the few cookbooks I own to gain inspiration for something I am wanting to eat.

This week I was in the mood for comfort food. Chicken parm! I knew that this dish would be more labor intensive than others, so I must warn you about that. I had a good 2 hours on my hands, which is rare, but was plenty of time to prepare this meal. The ingredients aren’t complicated, it’s really just the chicken that takes time. I usually do not document the ingredients or process, but I did it this time. The finished product was too damn good to not share. I apologize for the lack of photos. I was too busy eating. If you have questions, please ask!

PALEO-FRIENDLY CHICKEN PARM
–          Recipe feeds 2 adults, with some leftovers
–          A bit labor intensive, so plan accordingly. Perhaps do some prep ahead. Prepping the chicken cutlets and roasting the spaghetti squash ahead would save time.
INGREDIENTS:
1.      4 BONELESS, SKINLESS CHICKEN BREASTS
2.      2 EGGS
3.      ~2 CUPS ALMOND MEAL
4.      1 TABLESPOON GARLIC POWDER
5.      1 ½ TEASPOON SALT
6.      1 LARGE SPAGHETTI SQUASH
7.      1 JAR BOVE’S MARINARA SAUCE OR HOMEMASE PASTA SAUCE
8.      DRIED PARSLEY (OR FRESH)
9.      OLIVE OIL
INSTRUCTIONS:
Roast Spaghetti Squash
1.      Preheat oven to get your spaghetti squash roasting. 375 degrees.
2.      Cut spaghetti squash in half lengthwise. Drizzle with olive oil and bake for ~30 minutes, flesh-side down on baking sheet.
Prepare Chicken Cutlets
3.      Begin heating a large sauté pan at medium heat. Add cooking oil of choice. I used olive oil.
4.      Trim chicken of visible fat and other undesirable parts.
5.      Cut into smaller pieces, pound them out with mallet. If you don’t have a mallet you can use a rolling pin, or you can butterfly the chicken. The idea is to have thin cutlets.
6.      Crack 2 eggs into a shallow dish and beat with a fork.
7.      Pour 2 cups of almond meal onto a plate, add about 1TBSP garlic powder and 1 ½ tsp salt. Mix.
8.      Make an “assembly line” next to the heated sauté pan: almond meal, egg, chicken cutlets. Grab another plate for cooked chicken.
Pan Fry the Chicken Cutlets
9.      Dip cutlets into the egg and let the excess drip off, coat both sides in the almond meals, place in pan. The cutlets should sizzle. If they don’t your pan is not hot enough.
10.  Saute the cutlets for about 5 minutes, or until golden brown. Flip.  Chicken should feel firm to the touch, not squishy – that’s how you know it’s cooked. You can also do the slice test.
Assemble
11.  Once cooked, remove spaghetti squash from the oven. You should be able to pull the strands easily with a fork.
12.  Scrape out the spaghetti stands into a large casserole dish. Pour some of the jarred sauce over the squash.
13.  Place your chicken cutlets over the squash and scrape crispy almond meal from the sauté pan and add to dish. Pour remaining sauce over the chicken. Sprinkle dried (or fresh) parsley over top.

14.  Return entire casserole dish to a 200 degree oven for about 15 minutes.

LuRong Living Paleo Challenge 2013

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I can’t believe it’s been a year already! It’s amazing how quickly times goes. Last year, I blogged about my LuRong Journey in this post. Last year’s experience was one of the coolest things I have ever done and felt an amazing sense of accomplishment when I finished. If you’ve decided to do the challenge again this year, or are participating for the first time, I commend you and I am here to support you all the way!

My guess is that many of you enjoyed some treats and cheats over the weekend leading up to the challenge kickoff. I know I did. From Thursday until Sunday night I indulged in some things that I will not be consuming for the next 8 weeks. I took some pictures so I can remember these goodies…

 Pumpkin espresso martini. Homemade.
 German Chocolate Cake. Masterpiece. Homemade.
 Nachos and Margaritas at Agave in Newburyport.
 Put a hurtin’ on those.
 Oysters at Brine in Newburyport. Totally Paleo.
My partner in food crimes…Enjoying his last beer.
I am ready for this challenge, and excited, just like last year. I actually wasn’t going to participate this year but I decided to join the wagon again because it seems like a really good time of year for some good detoxing. After a summer of treats and drinking it’s nice to be held accountable. One of my favorite parts of this challenge is that it gives me a head start going into the holiday season. Thanksgiving through New Years can be a challenge. I remember feeling so good at Thanksgiving and Christmas last year, and not really having a desire for lots of the sugary goodies. I also think that folks who eat paleo most of the time benefit from a longer challenge like this one. Sometimes 30 days just isn’t enough. So I wish you all the best on this journey. Set goals, work hard, and always remember…Without challenge, there is no change.

Fall Drink | Pumpkin Spice Latte

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It’s getting to be that time of year. As much as I love summer and all the fun times it brings, it feels good to bust out the boots, jeans, and sweaters. If I had a dollar for every time I heard about pumpkin-this or pumpkin-spice-that this week, I would be able to afford some new Lulu! It seems that pumpkin spice is the hashtag of the week…#pumpkinspice. Fall is certainly in the air; the leaves are tired; and I am cold in the morning.

I found a recipe for a pumpkin spice latte on Pinterest and adapted it based on ingredients I had. You could always buy one of these treats from Starbucks or Dunkins, but I assure you, if you eat clean/Paleo you will not feel good after you drink one of those dairy/sugar bombs. This recipe is actually fairly nutritious and gives you the caffeine that you crave (if you’re like me). It will also keep your bank account full.


Pumpkin Spice Latte
Ingredients:
1. Approx. 1 cup of strong coffee of espresso.
2. 1 tablespoon canned pumpkin (not pumpkin-pie filling)
3. 1/4 teaspoon pumpkin pie spice
4. 1/4 teaspoon cinnamon
5. 1 teaspoon unsweetened cocoa powder
6. 1/2 cup coconut milk or almond milk (I’m a fan of unsweetened vanilla almond milk)
7. Sweetener of choice (optional). (I like 1 tsp. maple syrup)

Method:
1. Brew coffee. I double brew so it’s strong. 
2. Heat coconut or almond milk in the microwave so it doesn’t cool the coffee too much.
3. Add both liquids into blender or Ninja.
4. Add all other ingredients.
5. Blend and serve. 

Living Paleo in a Not-So-Paleo Time

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When it comes to eating there are many barriers to making healthy choices. First we much acknowledge how fortunate we are to be able to choose what we feed ourselves; have access to, and can afford to eat clean, whole foods. There are many people who are not as privileged. Recognizing that you have power over the choices you make and the foods you eat is liberating. 

Our Food Environment

When we think about how our far-away ancestors lived, it’s vastly different than how we live in this modern day and age. We are fortunate to have running water, electricity, refrigerators, cars, and iPhones. Many of these conveniences make our lives easier, but can also make us less healthy. Advances in science and innovation have allowed for the engineering of thousands upon thousands of food-like products which are displayed in grocery stores, purchased and consumed by millions. For most of us, in any direction, not too far away, there is a food source. We can drive to Hannaford if we forget ingredients. No need to forage the earth for hours for a few nuts and berries; or hunt for days for one animal that might feed our family. We’re expending much less energy, but consuming much more. In the USA this issue is compounded by the major discrepancies in socioeconomic status and can be much different in rural versus urban versus suburban areas.



People around you
When I started eating paleo, the people I was closest to were not doing the same. I was surrounded by pizza, beer, bread, and other gluten-filled things. I did my best to stick to my plan, but it was hard with peer pressure. When the three other people at your table order a pitcher of beer you say, “f*ck it, I’m having beer.” This is completely normal. It’s hard to fight the tide, so don’t beat yourself up if you feel influenced by your buddies. If you feel like the slip-ups are truly getting in the way of your progress, then it’s time to find new friends. I’m totally kidding, of course. There are a few things you can do. #1 – Explain to your friends that you have some goals that you really want to achieve, so your food choices are going to reflect that. #2 – If you’re going out, eat something before you go out so you’re not hungry and tempted to eat things you don’t want to eat. #3 – Check out menus before your decide on a destination/restaurant. Make sure there are paleo-approved items and options so that you’re not in a tough spot when it’s time to order. If your friends are truly giving you a hard time and they are not willing to support you, then it might be time to hang out with some different, more supportive people for a while. There are instances when others are not supportive of your goals and choices simply because of their own insecurities. 

The willpower myth
I have heard this so many times…”I just wish I had more willpower”. While focus and effort are necessary for staying on track, you can’t fight your body. When first transitioning to a whole-foods diet and eliminating sugar it’s tough to resist cravings. We are naturally drawn to sweet and fatty foods because they are energy-dense. A helpful strategy is to replace processed foods with a whole-food alternative. If you have ice cream after dinner, have some frozen berries with almond or coconut milk over top. If you like chips and dips, try bite sized veggies and guacamole or salsa instead. Another helpful tactic is to plan when you are going to “let loose”. If you know you’re getting together with friends on Saturday night, that’s when you have those cheats. You know that when Saturday night is over, it’s time to get back in the clean-food wagon. 

Sometimes you just need to play dominoes, wear a fedora, and drink whiskey out of a wine glass.
It becomes your new normal, but it takes time
It’s easy to talk about these strategies because these are the things that I have done along the way. I always tell people though, “This is a journey and a process.” Changing behavior is hard. “Normal” is what you are used to, day in and day out. To change those patterns takes time and conscious effort. If you are willing to give it time and forgive yourself for slip-ups along the way, eventually your normal will shift. It will no longer feel right to eat pizza, it might not even taste good anymore. You’ll recognize the foods that you can get away with and the ones that make you feel like crap. You’ll stay away from the ones that give you negative feedback once it happens enough times.

This is what happens when I eat gluten. It’s happened too many time. I no longer eat gluten.


Be Realistic
Since going Paleo back in 2010, I have gone through periods of time when I am super-strict about my eating and then more lenient with the choices I make. I try to eat based on what my body is telling me. I used to stress a lot over “eating this and not eating that” which set me up for a very black/white-good/bad view of food. Those of you who read my blog know that I am NOT a proponent of “Everything in Moderation” and I don’t operate that way, but I have realized that if I am hyper-focused on something, it adds unnecessary stress. We should not be stressed over food, we already have enough going on! Always keep your goals in mind and try to connect the dots between food, emotional feelings, and how you’re physically feeling. 

Partner Workouts

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“Let’s go ________ (insert partner’s name here), you got this!” You yell as your partner picks up the barbell; dripping sweat, red in the face, fighting for breath. You’re still trying to catch your breath and you know that as soon as he finishes his reps, you’re up. During partner workouts you only get to rest as long as your partner is working. You push yourself harder than ever, that person is relying on you.

You fight hard together, working through the burning lungs and fatiguing muscles. When things get tough your partner picks up where you left off and makes up for weaknesses you might have. You support each other.

It’s inspiring to watch people work together in the gym. Sometimes they are best buddies, or husband and wife, or they’re just meeting for the first time. The same thing always happens though, each partner does the best she or he can and encourages the other to do the same. 
 At the end of the workout, you both know you did your best. You also learn a lot about working with another person; the strategy involved, where you could have done better, and how much harder you work when someone is depending on you. 
And at the end of it all, you might just end up being someone’s super hero.
Photos courtesy of Journal Menu and Jordan Samuel Photography.