Less than a week to go with the finish line (Thanksgiving dinner + leftovers) in sight! I haven't heard much chatter about how everyone is doing, so I assume no news is good news - yes??
Here's a quick up date and early (brief) analysis on the last few weeks from my side of the challenge.
I've felt like I was in a funk most of the time. I never felt like I was craving anything or that I was missing not eating X any more, but I also never reached that level of elation that some people (Whole 30 FB page, Whole9 website) claim to feel as early as 2-4 days in. Was I not trying hard enough? I wouldn't say that. I did tend to eat an apple every other day (more this past weekend when traveling as well as Lara bars), which quenched my sweet tooth, and had a few splurges on raw nuts. Not buying nuts and Lara bars and keeping them out of the house would be a solution, but I just need a little more will power and need to eat more protein and other fat during the day so I don't head for that cupboard when I get home from work. If I'm bored I'll eat and I need to stay busy. Additionally, I need to have ready to eat forms of protein available to snack on if I'm hungry. It all comes down to being prepared.
Also, I had a physical on October 31st and had some blood work done. This was a week into the challenge and here are my results**
Total cholesterol - 257 (< 200)
HDL - 92 (40 +)
LDL - 157 (< 150)
Triglycerides - 41 (20-150)
**I have results from a couple years ago that I'll post when I get a chance.
My doctor suggested I improve my cholesterol by "increasing your aerobic exercise (such as walking, jogging, swimming, etc.) decreasing fat in your diet, and increasing fruits and vegetables and other sources of fiber". I'm going to get it retested in 3-6 months per her request, but I'm note overly concerned about my numbers. I know I was eating less than paleo the weeks/months leading up to the blood test, and a week of clean eating wasn't going to give me 'ideal' numbers.
So I'm not going to 'jog more' and decrease me fat, but I will stick to paleo eating. Note, she didn't say cut back on red meat, eat brown rice, lentils, and beans. I'm going to be as strict as possible and will put off any wild post paleo cheats until after my next blood test. I had planned to have a Chick-fil-a milkshake after the Hot Chocolate 5k in a few weeks (something I've been thinking about since Ironman Wisconsin in September), but I don't feel worthy of it just yet. And that also means putting off some other meals - chicken and waffles at Founding Farmers - that I've been drooling over. I will allow some paleo-fied foods and paleo desserts, but it's going to be tough especially during the holidays with office parties and endless treats in the work kitchen. Keep me in check!
Speaking of chicken and waffles, I will fess up to a cheat. Our landlord, who lives right above us, made too much fried chicken last night and offered us a plate with 6 pieces the size of chicken tenders/fingers. We stared at the pieces - drooling! - and without much hesitation, divvied it up. Sure it was breadcrumbs, flour, and probably not the best choice of oil.. but it was pretty damn crispy and juicy. Friggin' delicious! A total of about 3 ounces. Did I wreck my insides? Fail? Try to hide it? No, eh, no. Before eating, Kristine and I said we'd own up to it (Paige, you're finding out now if K hasn't told you already!), so here you go. Now my goal is to find a recipe for making paleo fried chicken that comes close to how crispy and delicious that was.
Back on subject, I did take some measurements and weigh myself at the start of the challenge. I haven't stepped on the scale (aside from getting weighed at my doctors appointment) or taken any measurements since then, and plan to do so Thursday morning when the challenge is over. Remember, Wednesday the 23rd is the last day of the challenge, so you can eat whatever you want as of 12:00:01AM on the 24th. Go as hog wild as you want (IF you want), but note if you feel any better/worse versus previous Thanksgiving feasts.
Let me know how things have been going. I'll give another update next week at the end of the challenge and include additional numbers - weight and inches lost or gained - and more notes about going forward. This will include eating paleo-fied foods or even eating paleo 80/20.
Thursday, November 17, 2011
Friday, October 28, 2011
First week check-in
I'm sure at this point people are a mix of headaches, foamy mouths, sluggishness, and cravings.
It's okay. You're going through "the change".
Changing habits doesn't make everything all better overnight.
Think of this not as just flipping a switch in the circuit breaker, but rewiring our bodies, changing the bulbs, and adding dimmer lights. It's a process. If you're not an electrician and you're trying to make these upgrades on your own, there will be a lot of questions and even some mistakes along the way. It's a learning process, and it takes time.
We're getting away from pre-packaged meals, fast food, and convenience of eating food with less nutritional quality. So make some time to find some recipes, read labels, chop veggies, roast chicken, and enjoy the time in the kitchen. Sure, it can be time consuming, but I love the smell of squash soup on the stove, or a pot roast in the crock pot ready to eat when I get home from work. I feel a sense of accomplishment to try a new recipe and I like to share it with others so they can expand their palate.
So let's keep sharing what works/doesn't work, how to deal with cravings, etc.
Here are a few tips that I've learned from previous paleo challenges
- Drink heavily - I mentioned it in a reply, but aim to drink half your body weight in ounces. So if you weigh 200 lbs, you should drink 100oz of WATER a day (minimum). This is just a guideline, but sometimes you might be thirsty when you think you're hungry. This doesn't apply to during working - you are neither thirsty nor hungry, you are stalling. (PS - how much water drinking went on during "Annie"?)
- Sleep - This is where I fail as I typically get 6-7 hrs of sleep. Your goal should be 8+ hours of uninterrupted sleep in a dark room. What you do during workouts helps you get stronger, but you make your money when you sleep, which is when your body is working to repair itself so it can be ready for the next workout.
- Eat meals, not snacks - I used to snack a lot during the day especially on sugar snap peas, apples, carrots, etc. I'm to the point where I'm set with 3 meals, maybe something small post workout, and a handful of carrots and a hard boiled egg during the day. The last bit I'll grab when I don't have stuff together, but I like to have smaller meals in place of a snack. I'll take it with me to work, but I don't feel the need to eat it if I'm not hungry. Before, I felt like I HAD to eat everything I packed.
- Eat more - If you're getting plenty of sleep and drinking enough water, yet you still have headaches or cravings.. eat more. Protein and fat will keep you satiated and take longer to digest.
- It's okay to be a little hungry - Your body doesn't have the usual amount of carbohydrates to use as fuel and it doesn't know what to do, but the stored fat is there to pick up the slack. You can go more than 2-3 hours without eating, so have some water.
- Plan ahead - I find I have more structure and eating paleo is easier during the week than it is on the weekends. On weekends, I might spend more time in front of the TV where I'm more inclined to snack, or I might be out for a few hours running errands. In one case I might have the munchies and in the other I might forget to eat. In either case, have a plan. Either have a good, filling meal before or during your TV show(s) or before going out, and take some paleo snacks and water with you.
- Use frozen/pre-chopped veggies - If you're going to cook something in the crock pot, sometimes it's a timesaver to buy pre-cut veggies and throw them in the pot than it is to chop eevvverything up. However, if you've got the time to chop, chop away and store the extras to use on a salad, in an egg scramble, as a side dish, etc.
- Write it down - I don't want this to turn into a laborious process of weighing, measuring, tracking, tallying, etc, but if you're hungry, tired irritable and you can't figure out why, chart your progress. Jot down what you ate and how much sleep you got that night as well as rate your stress level on a scale of 1 (chill) to 5 (pulling my hair out).
Use this weekend to check out some recipes here on the website or on some of the blogs I've linked to on the side, then hit the grocery stores. Check out the Guide to the Grocery Store on the Whole9 website, and the FAQ section on Robb Wolf's website for some good ideas.
Finally, I would like to have a pot luck dinner at the end, and the only weekend I have available is November 19-20, which is the weekend before Thanksgiving. We could do Thursday the 17th if people are heading out of town that weekend. Or we could have two pot lucks! Even if we have to wait until December, we can do that to make sure as many people as possible can attend. Let me know if the 17th or 19th would work, or toss out some other dates that fit your schedule.
Keep it up!
It's okay. You're going through "the change".
Changing habits doesn't make everything all better overnight.
Think of this not as just flipping a switch in the circuit breaker, but rewiring our bodies, changing the bulbs, and adding dimmer lights. It's a process. If you're not an electrician and you're trying to make these upgrades on your own, there will be a lot of questions and even some mistakes along the way. It's a learning process, and it takes time.
We're getting away from pre-packaged meals, fast food, and convenience of eating food with less nutritional quality. So make some time to find some recipes, read labels, chop veggies, roast chicken, and enjoy the time in the kitchen. Sure, it can be time consuming, but I love the smell of squash soup on the stove, or a pot roast in the crock pot ready to eat when I get home from work. I feel a sense of accomplishment to try a new recipe and I like to share it with others so they can expand their palate.
So let's keep sharing what works/doesn't work, how to deal with cravings, etc.
Here are a few tips that I've learned from previous paleo challenges
- Drink heavily - I mentioned it in a reply, but aim to drink half your body weight in ounces. So if you weigh 200 lbs, you should drink 100oz of WATER a day (minimum). This is just a guideline, but sometimes you might be thirsty when you think you're hungry. This doesn't apply to during working - you are neither thirsty nor hungry, you are stalling. (PS - how much water drinking went on during "Annie"?)
- Sleep - This is where I fail as I typically get 6-7 hrs of sleep. Your goal should be 8+ hours of uninterrupted sleep in a dark room. What you do during workouts helps you get stronger, but you make your money when you sleep, which is when your body is working to repair itself so it can be ready for the next workout.
- Eat meals, not snacks - I used to snack a lot during the day especially on sugar snap peas, apples, carrots, etc. I'm to the point where I'm set with 3 meals, maybe something small post workout, and a handful of carrots and a hard boiled egg during the day. The last bit I'll grab when I don't have stuff together, but I like to have smaller meals in place of a snack. I'll take it with me to work, but I don't feel the need to eat it if I'm not hungry. Before, I felt like I HAD to eat everything I packed.
- Eat more - If you're getting plenty of sleep and drinking enough water, yet you still have headaches or cravings.. eat more. Protein and fat will keep you satiated and take longer to digest.
- It's okay to be a little hungry - Your body doesn't have the usual amount of carbohydrates to use as fuel and it doesn't know what to do, but the stored fat is there to pick up the slack. You can go more than 2-3 hours without eating, so have some water.
- Plan ahead - I find I have more structure and eating paleo is easier during the week than it is on the weekends. On weekends, I might spend more time in front of the TV where I'm more inclined to snack, or I might be out for a few hours running errands. In one case I might have the munchies and in the other I might forget to eat. In either case, have a plan. Either have a good, filling meal before or during your TV show(s) or before going out, and take some paleo snacks and water with you.
- Use frozen/pre-chopped veggies - If you're going to cook something in the crock pot, sometimes it's a timesaver to buy pre-cut veggies and throw them in the pot than it is to chop eevvverything up. However, if you've got the time to chop, chop away and store the extras to use on a salad, in an egg scramble, as a side dish, etc.
- Write it down - I don't want this to turn into a laborious process of weighing, measuring, tracking, tallying, etc, but if you're hungry, tired irritable and you can't figure out why, chart your progress. Jot down what you ate and how much sleep you got that night as well as rate your stress level on a scale of 1 (chill) to 5 (pulling my hair out).
Use this weekend to check out some recipes here on the website or on some of the blogs I've linked to on the side, then hit the grocery stores. Check out the Guide to the Grocery Store on the Whole9 website, and the FAQ section on Robb Wolf's website for some good ideas.
Finally, I would like to have a pot luck dinner at the end, and the only weekend I have available is November 19-20, which is the weekend before Thanksgiving. We could do Thursday the 17th if people are heading out of town that weekend. Or we could have two pot lucks! Even if we have to wait until December, we can do that to make sure as many people as possible can attend. Let me know if the 17th or 19th would work, or toss out some other dates that fit your schedule.
Keep it up!
Monday, October 24, 2011
Day 1 of a new challenge
I'll keep this first post short and sweet. As a change from our last 'in gym' challenge, when we had our own rules and point system, we'll be following the rules as posted by Whole 9 - http://whole9life.com/2011/10/whole-30-v5/
... Here’s what NOT to eat during the duration of your Whole30 program. Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.
- Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels (and your Success Guide FAQ), because companies sneak sugar into products in ways you might not recognize.
- Do not eat processed foods. This includes protein shakes, pre-packaged snacks or meals, protein bars, milk substitutes, etc.
- Do not consume alcohol, in any form. (And it should go without saying, but no tobacco products of any sort, either.)
- Do not eat grains. This includes (but is not limited to) wheat, rye, barley, millet, oats, corn, rice, sprouted grains and all of those gluten-free pseudo-grains like quinoa. Yes, we said corn… for the purposes of this program, corn is a grain! This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.
- Do not eat legumes. This includes beans of all kinds (black, kidney, lima, etc.), peas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, tamari and all the ways we sneak soy into foods (like lecithin).
- Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream… (NEW!) with the exception of clarified butter or ghee. (See below for details.)
Do not eat white potatoes. They are carbohydrate/calorie-dense and nutrient poor, and you’ve got an excellent, nutrient-dense option in sweet potatoes or yams. (refer to your Success Guide FAQ for details).
- Most importantly… do not try to shove your old, unhealthy diet into a shiny new Whole30 mold. This means no "Paleo-fying" desserts or junk food – no Paleo pancakes, Paleo pizza, Paleo fudge or Paleo ice cream. Don’t try to replicate junk food during your Whole30 program! That misses the point of the program entirely.
* * * * * *
One more to add to the above - if you have to ask if it's paleo, it probably isn't.
I don't want you to be a slave to the scale. If you'd like, weigh yourself today (or tomorrow AM) and take some basic measurements - bust/chest, hips, thighs - then hide the scale and measurements until November 23rd, when the challenge ends at 11:59pm. Another thing I'd like you to do is try on a pair of jeans or a top that might be a little snug. Get see how they fit, then put them back in the drawer until the end of the challenge.
Now the above might list a bunch of negative things about eating paleo, but there's a lot of GOOD things you can still eat.
Check out the FAQ section on Robb Wolf's website. He has a lot of great links and guides to get you started.
I'll be keeping this blog up to date as we go along, but go back and read the previous posts and check out the video of my paleo fridge/kitchen. Things have changed slightly since I first filmed that, but I still keep it pretty well stocked with protein and fresh veggies and healthy fats.
So keep your meals that simple - a protein, veggie, and a healthy fat - try to keep your daily life simple and low stress, get at least 8 hrs of sleep each night, and stay hydrated. There is a link to some recipes on this blog, so check those out if you need ideas. I'll update that with new recipes I've tried, and send me what you've made (and approve) and I'll include your recipes as well. We're in this together, so let's use each other for support.
... Here’s what NOT to eat during the duration of your Whole30 program. Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.
- Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels (and your Success Guide FAQ), because companies sneak sugar into products in ways you might not recognize.
- Do not eat processed foods. This includes protein shakes, pre-packaged snacks or meals, protein bars, milk substitutes, etc.
- Do not consume alcohol, in any form. (And it should go without saying, but no tobacco products of any sort, either.)
- Do not eat grains. This includes (but is not limited to) wheat, rye, barley, millet, oats, corn, rice, sprouted grains and all of those gluten-free pseudo-grains like quinoa. Yes, we said corn… for the purposes of this program, corn is a grain! This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.
- Do not eat legumes. This includes beans of all kinds (black, kidney, lima, etc.), peas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, tamari and all the ways we sneak soy into foods (like lecithin).
- Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream… (NEW!) with the exception of clarified butter or ghee. (See below for details.)
Do not eat white potatoes. They are carbohydrate/calorie-dense and nutrient poor, and you’ve got an excellent, nutrient-dense option in sweet potatoes or yams. (refer to your Success Guide FAQ for details).
- Most importantly… do not try to shove your old, unhealthy diet into a shiny new Whole30 mold. This means no "Paleo-fying" desserts or junk food – no Paleo pancakes, Paleo pizza, Paleo fudge or Paleo ice cream. Don’t try to replicate junk food during your Whole30 program! That misses the point of the program entirely.
* * * * * *
One more to add to the above - if you have to ask if it's paleo, it probably isn't.
I don't want you to be a slave to the scale. If you'd like, weigh yourself today (or tomorrow AM) and take some basic measurements - bust/chest, hips, thighs - then hide the scale and measurements until November 23rd, when the challenge ends at 11:59pm. Another thing I'd like you to do is try on a pair of jeans or a top that might be a little snug. Get see how they fit, then put them back in the drawer until the end of the challenge.
Now the above might list a bunch of negative things about eating paleo, but there's a lot of GOOD things you can still eat.
Check out the FAQ section on Robb Wolf's website. He has a lot of great links and guides to get you started.
I'll be keeping this blog up to date as we go along, but go back and read the previous posts and check out the video of my paleo fridge/kitchen. Things have changed slightly since I first filmed that, but I still keep it pretty well stocked with protein and fresh veggies and healthy fats.
So keep your meals that simple - a protein, veggie, and a healthy fat - try to keep your daily life simple and low stress, get at least 8 hrs of sleep each night, and stay hydrated. There is a link to some recipes on this blog, so check those out if you need ideas. I'll update that with new recipes I've tried, and send me what you've made (and approve) and I'll include your recipes as well. We're in this together, so let's use each other for support.
Friday, March 18, 2011
Paleo success story
As I alluded to in the previous post, I took a leap of faith with this challenge - not knowing if it would succeed by the definition of "losing 5% bodyfat and normalized cholesterol numbers in 30 days" as what seems to happen with most people who do paleo challenges. We followed the Whole30 template but added penalties if anyone ate grains, legumes, processed foods, alcohol, etc. To some it seemed overwhelming to change SO MUCH, but those who took on the challenge were open minded and jumped in feet first with me.
I had an athlete - Myra - who struggled early. At the start of the challenge I gave the okay to Lara bars as snacks in an emergency, which she interpreted to half a box of Lara bars when hungry. This was usually chased with a handful.. and another handful.. and another, then half the bag of almonds were mysteriously gone. She did well the first week, but the next few were rough. We communicated a lot via email and I checked out her food log of a couple weeks to see the documentation of the Larabar/almond binges. We talked about her living/shopping situation (boyfriend not paleo and could live on Lucky Charms and Pringles *which I've tried - delicious! *sigh*), foods she liked/disliked, and what new foods to try. She was eating a lot of chicken and veggies, but light meals (in calories/nutrients/fat) early and mid day led to the late day binges. Slowly got her onto avocados, coconut milk, and protein other than chicken breasts and she started feeling better. I think a direct quote is "1,000% better".
One thing I couldn't get her to do is eat whole eggs instead of liquid eggs due to a history (and fear) of high cholesterol in her family. She was able to kick the Larabar and almonds habit so I gave her a break. And what also helped was being more strict. She'd done a challenge before at another box that was pretty lax with the instructions, delivery, and follow up and didn't see much success. A draw with ours was the penalties, but that just led to substituting something not allowed (ex. Snickers) with something that was allowed (Lara bars), and going overboard. So I put her on Zone (10C, 12P, 35F). I wouldn't (and didn't) suggest this for anyone else, but she has done challenges before and I felt she needed more guidance and more structure and would be able to follow it without getting too OCD.
She wasn't able to attend the pot luck, but I received an email from her the Monday after with !!!!!!! as the subject line. I couldn't tell if she was yelling at me or excited until I opened and read the email with the following results.
Weight - 141.6 -> 132.6 (down 9 lbs)
She's a runner and injured her foot and hasn't been able to keep up with her normal running routine, so this weight loss (mostly in the last 3-4 weeks) was after going from 20-30 miles a week to 0-3 miles.
Additionally, she had some some blood work done and had these results to share comparing her lipid profiles from 2009 to 2011:
Cholesterol - 222 --> 217 (<200)
HDL - 71 --> 105 (>40)
Chol, non HDL - 151 --> 112 (<150)
Triglyceride - 82 --> 30
LDL - 135 --> 106
I would say it's better represented in interpretive dance, but all I have is a graph.
In summary -
Overall cholesterol DOWN (5)
HDL (good!) UP (34)
Non HDL, chol DOWN (39)
Triglyceride DOWN (52)
LDL (bad!) DOWN (29)
This is from eliminating grains/dairy/gluten/legumes/added sugar, and eating red meat, chicken, fish, nuts, avocados, and almost a can of full-fat coconut milk a day. Oh, and her doctor suggested she eat a diet low in fat to get her total cholesterol number down.
I know results vary from person to person and things might've been different if she ate whole eggs, but that's left to speculation and for her to (maybe) try during another challenge. In the meantime, I know she's happy with these results.
Here's Myra on her way to a deadlift PR. Congrats on all your success!
I had an athlete - Myra - who struggled early. At the start of the challenge I gave the okay to Lara bars as snacks in an emergency, which she interpreted to half a box of Lara bars when hungry. This was usually chased with a handful.. and another handful.. and another, then half the bag of almonds were mysteriously gone. She did well the first week, but the next few were rough. We communicated a lot via email and I checked out her food log of a couple weeks to see the documentation of the Larabar/almond binges. We talked about her living/shopping situation (boyfriend not paleo and could live on Lucky Charms and Pringles *which I've tried - delicious! *sigh*), foods she liked/disliked, and what new foods to try. She was eating a lot of chicken and veggies, but light meals (in calories/nutrients/fat) early and mid day led to the late day binges. Slowly got her onto avocados, coconut milk, and protein other than chicken breasts and she started feeling better. I think a direct quote is "1,000% better".
One thing I couldn't get her to do is eat whole eggs instead of liquid eggs due to a history (and fear) of high cholesterol in her family. She was able to kick the Larabar and almonds habit so I gave her a break. And what also helped was being more strict. She'd done a challenge before at another box that was pretty lax with the instructions, delivery, and follow up and didn't see much success. A draw with ours was the penalties, but that just led to substituting something not allowed (ex. Snickers) with something that was allowed (Lara bars), and going overboard. So I put her on Zone (10C, 12P, 35F). I wouldn't (and didn't) suggest this for anyone else, but she has done challenges before and I felt she needed more guidance and more structure and would be able to follow it without getting too OCD.
She wasn't able to attend the pot luck, but I received an email from her the Monday after with !!!!!!! as the subject line. I couldn't tell if she was yelling at me or excited until I opened and read the email with the following results.
Weight - 141.6 -> 132.6 (down 9 lbs)
She's a runner and injured her foot and hasn't been able to keep up with her normal running routine, so this weight loss (mostly in the last 3-4 weeks) was after going from 20-30 miles a week to 0-3 miles.
Additionally, she had some some blood work done and had these results to share comparing her lipid profiles from 2009 to 2011:
Cholesterol - 222 --> 217 (<200)
HDL - 71 --> 105 (>40)
Chol, non HDL - 151 --> 112 (<150)
Triglyceride - 82 --> 30
LDL - 135 --> 106
I would say it's better represented in interpretive dance, but all I have is a graph.
In summary -
Overall cholesterol DOWN (5)
HDL (good!) UP (34)
Non HDL, chol DOWN (39)
Triglyceride DOWN (52)
LDL (bad!) DOWN (29)
This is from eliminating grains/dairy/gluten/legumes/added sugar, and eating red meat, chicken, fish, nuts, avocados, and almost a can of full-fat coconut milk a day. Oh, and her doctor suggested she eat a diet low in fat to get her total cholesterol number down.
I know results vary from person to person and things might've been different if she ate whole eggs, but that's left to speculation and for her to (maybe) try during another challenge. In the meantime, I know she's happy with these results.
Here's Myra on her way to a deadlift PR. Congrats on all your success!
Thursday, March 17, 2011
Paleo challenge wrap up - what we learned
It was back on January 24th, what seems like AGES ago, that a few members of CrossFit Capitol Hill started this 7 week paleo challenge. The week before they nervously looked over the document I passed out that outlined the program - allowable foods (meats, veggies, healthy fats, some nuts and seeds, some fruit, no processed food/sugar) as well as the penalties for eating sugar (100 burpees), legumes (150 lunges), dairy (100 push ups), grains (200 sit ups), alcohol (25 4-count flutter kicks for every 2oz), and processed food (100 squats). Many took the document - curious of the challenge - but ultimately decided there was "no way" they could give up X for seven weeks. Some might've said "no effing way", but I digress.
There were five hearty souls that joined me on the challenge that seemed like it would never end!! Those first few weeks were tough with a lot of questions or text messages (while at the grocery store) asking if X was allowed. I started the blog early on to help field some questions about calcium, fat (so much!), and to host a link to some paleo approved recipes to keep us sane. I also posted a video of my kitchen so they could see what it looked like for me to be paleo. And, yes, I owned up to having some non-paleo foods on hand.
Throughout the challenge I would ask them at CrossFit how they were feeling. In addition to changing how they were eating I wanted them to keep track of stress levels (low, med, high), do mobility work, get at least 8+ hours of sleep, and take fish oil. The challenge wasn't just about eating, but overall health. Early feedback was that they were feeling good. There was a mix of occupations, but even if school or working late kept them from getting at least 6 hours of sleep, they were feeling well rested and not dragging all day.
One vice for many was the addiction to nuts and nutbutters. Everyone had different goals (some weight loss), so they switched to using coconut oil for cooking and adding avocados or guacamole to meals. General consensus was it made a HUGE difference. They couldn't trust themselves to just a handful of nuts, so getting it out of the house and switching to a different fat source made the difference.
It's amazing how quickly the 7 weeks went by. We ended with a paleo pot luck and dined on the bacon explosion (paleo bbq sauce), baked chicken, pad thai, sweet potato cubes, stuffed cabbage, veggies and guac, fruit, and ended with some primal pumpkin pie and coconut butter bark. No one left hungry, that's for sure!
We talked about the ups/downs of the challenge and if they noticed any changes. I think the big eye opener for everyone was how much extra (sugar, soy, wheat, etc) is added to foods. They started to read labels for ingredients as well as where the food came from. Additionally, they did notice some weight loss (I didn't make a big deal about the scale), but said clothes were feeling and fitting better. Sleep had improved, and if they weren't getting at least 8 hours, they were feeling well rested and not groggy during the day. It was also a chance to try new foods and different recipes. And even if it took awhile, the normal sugar cravings and hunger pangs were gone.
I think the addition of the blog and recipe page was a big help so we could talk on the fly about what worked/what didn't and what recipes we recommended. I will keep it going add recipes and posts from time to time. At this point, some people have gone off the challenge for a few cheat meals or treats, but most have said they will go back to it at least 80/20. And the decision was made post-cheat when I heard rumblings of "not feeling well" after the meal. Hmm...
I'd like to thank everyone who participated. It was a huge leap of faith for our first go at it, and even if we didn't have huge results or epic weight loss stories from everyone, I think it was still a success. We learned more about ourselves and our addiction to certain foods, and became more knowledgeable about what we eat. Now go educate others!!
Next post will be about a BIG success story from one of the participants - stay tuned! You don't want to miss it!
There were five hearty souls that joined me on the challenge that seemed like it would never end!! Those first few weeks were tough with a lot of questions or text messages (while at the grocery store) asking if X was allowed. I started the blog early on to help field some questions about calcium, fat (so much!), and to host a link to some paleo approved recipes to keep us sane. I also posted a video of my kitchen so they could see what it looked like for me to be paleo. And, yes, I owned up to having some non-paleo foods on hand.
Throughout the challenge I would ask them at CrossFit how they were feeling. In addition to changing how they were eating I wanted them to keep track of stress levels (low, med, high), do mobility work, get at least 8+ hours of sleep, and take fish oil. The challenge wasn't just about eating, but overall health. Early feedback was that they were feeling good. There was a mix of occupations, but even if school or working late kept them from getting at least 6 hours of sleep, they were feeling well rested and not dragging all day.
One vice for many was the addiction to nuts and nutbutters. Everyone had different goals (some weight loss), so they switched to using coconut oil for cooking and adding avocados or guacamole to meals. General consensus was it made a HUGE difference. They couldn't trust themselves to just a handful of nuts, so getting it out of the house and switching to a different fat source made the difference.
It's amazing how quickly the 7 weeks went by. We ended with a paleo pot luck and dined on the bacon explosion (paleo bbq sauce), baked chicken, pad thai, sweet potato cubes, stuffed cabbage, veggies and guac, fruit, and ended with some primal pumpkin pie and coconut butter bark. No one left hungry, that's for sure!
We talked about the ups/downs of the challenge and if they noticed any changes. I think the big eye opener for everyone was how much extra (sugar, soy, wheat, etc) is added to foods. They started to read labels for ingredients as well as where the food came from. Additionally, they did notice some weight loss (I didn't make a big deal about the scale), but said clothes were feeling and fitting better. Sleep had improved, and if they weren't getting at least 8 hours, they were feeling well rested and not groggy during the day. It was also a chance to try new foods and different recipes. And even if it took awhile, the normal sugar cravings and hunger pangs were gone.
I think the addition of the blog and recipe page was a big help so we could talk on the fly about what worked/what didn't and what recipes we recommended. I will keep it going add recipes and posts from time to time. At this point, some people have gone off the challenge for a few cheat meals or treats, but most have said they will go back to it at least 80/20. And the decision was made post-cheat when I heard rumblings of "not feeling well" after the meal. Hmm...
I'd like to thank everyone who participated. It was a huge leap of faith for our first go at it, and even if we didn't have huge results or epic weight loss stories from everyone, I think it was still a success. We learned more about ourselves and our addiction to certain foods, and became more knowledgeable about what we eat. Now go educate others!!
Next post will be about a BIG success story from one of the participants - stay tuned! You don't want to miss it!
Monday, February 28, 2011
Farmers markets and CSA's
It's about that time to start thinking about spring, summer, and fall veggies. Even though we have the wonders of freezing and refrigeration, food tastes best when you buy it locally and in season. Sure, blueberries are delicious in the wintertime (or anytime!), but their typical growing season is mid-May to September. This time of year, they're probably coming from somewhere in South America.
We're using these 7 weeks to be more mindful about what we eat - whole foods, no sugar, real ingredients - but where is the food coming from? One thing you should think about is joining a Community Supported Agriculture (CSA). A CSA is "a popular way for consumers to buy local, seasonal food directly from a farmer. Here are the basics: a farmer offers a certain number of "shares" to the public. Typically the share consists of a box of vegetables, but other farm products may be included. Interested consumers purchase a share (aka a "membership" or a "subscription") and in return receive a box (bag, basket) of seasonal produce each week throughout the farming season."
Advantages for farmers:
- Get to spend time marketing the food early in the year, before their 16 hour days in the field begin
- Receive payment early in the season, which helps with the farm's cash flow
- Have an opportunity to get to know the people who eat the food they grow
Advantages for consumers:
- Eat ultra-fresh food, with all the flavor and vitamin benefits
- Get exposed to new vegetables and new ways of cooking
- Usually get to visit the farm at least once a season
- Find that kids typically favor food from "their" farm – even veggies they've never been known to eat
- Develop a relationship with the farmer who grows their food and learn more about how food is grown
Check out this article from The Washington Post about area farmers markets as well as Local Harvest for information about how a CSA works and how to choose a CSA. Aside from cost, there are a number of things to consider - location, pick up day/time, season, additional items (fruit, herbs, eggs, etc) with/without an additional cost, organic, conventionally grown, etc.
Make a pro/con list to help you decide which CSA will fit your budget and lifestyle. Is organic really better if it's coming from Chile when you can get a similar non-organic (but no pesticides) item from Maryland?
Check out the Five Reasons to Go Seasonal on the Whole9 website. Included is a link to a Seasonal Produce Guide to help you choose in-season items as well as items that would be a good choice to buy organic.
Remember - good, better, best. Does it fit your budget and way of life? Do you notice a difference in how you feel when you eat certain foods.
We're using these 7 weeks to be more mindful about what we eat - whole foods, no sugar, real ingredients - but where is the food coming from? One thing you should think about is joining a Community Supported Agriculture (CSA). A CSA is "a popular way for consumers to buy local, seasonal food directly from a farmer. Here are the basics: a farmer offers a certain number of "shares" to the public. Typically the share consists of a box of vegetables, but other farm products may be included. Interested consumers purchase a share (aka a "membership" or a "subscription") and in return receive a box (bag, basket) of seasonal produce each week throughout the farming season."
Advantages for farmers:
- Get to spend time marketing the food early in the year, before their 16 hour days in the field begin
- Receive payment early in the season, which helps with the farm's cash flow
- Have an opportunity to get to know the people who eat the food they grow
Advantages for consumers:
- Eat ultra-fresh food, with all the flavor and vitamin benefits
- Get exposed to new vegetables and new ways of cooking
- Usually get to visit the farm at least once a season
- Find that kids typically favor food from "their" farm – even veggies they've never been known to eat
- Develop a relationship with the farmer who grows their food and learn more about how food is grown
Check out this article from The Washington Post about area farmers markets as well as Local Harvest for information about how a CSA works and how to choose a CSA. Aside from cost, there are a number of things to consider - location, pick up day/time, season, additional items (fruit, herbs, eggs, etc) with/without an additional cost, organic, conventionally grown, etc.
Make a pro/con list to help you decide which CSA will fit your budget and lifestyle. Is organic really better if it's coming from Chile when you can get a similar non-organic (but no pesticides) item from Maryland?
Check out the Five Reasons to Go Seasonal on the Whole9 website. Included is a link to a Seasonal Produce Guide to help you choose in-season items as well as items that would be a good choice to buy organic.
Remember - good, better, best. Does it fit your budget and way of life? Do you notice a difference in how you feel when you eat certain foods.
Wednesday, February 23, 2011
My paleo kitchen - video!
Can you spot the bad?
Here's a sneak peak into my kitchen. I'm working on a written description as well since I left out a few things (my oil cupboard!) and want to give a little more detail on what I buy, where I buy, what I cook, how often I cook, how messy my kitchen is, etc.
All in all, between two humans and a dog, 99% of our meals are cooked at home, and the cost to cook at home (Humans - 6 main meals; Dog - 2 meals) is about $4.00/meal. This doesn't include the occasional dog treat (1-2/day) or human snacks (2-3/day inc post workout).
Additionally, here's a link to a Google document with the information below the video as well as written description of what's in my kitchen.
Enjoy!
Where I shop
- Trader Joe’s, Whole Foods Market, Harris Teeter, Eastern Market, Safeway (sometimes). From April – October I participate in a CSA (community supported agriculture) and get most of my seasonal veggies (local – from within a 150 mile radius) from the stand. Also get some meat (ground buffalo) and veggies from a weekly farmer’s market in Penn Quarter from April – December. The buffalo are grass fed and free of hormones, antibiotics, or other growth stimulants.
How often I shop
- Once a week.
That often?!
- Yes. Fresh veggies don’t have a long shelf life and we eat a lot
What I buy
- Meats (cow, chicken, pig, fish), veggies, healthy fats, spices. I try to vary the meat so I’m not eating the same cut or making the same recipe every week. I try to have a couple recipes in mind so one recipe can act both dinner and lunch for the next day, or a roasted chicken can be picked over for a couple days as 1-2oz snacks.
Non-paleo foods in the house
- Jams/jellies – Family orchard in Michigan and I love to support them whenever in MI
- Chocolate treats – my better half finished a 30 day challenge and treated herself to some chocolate coconut things. Cruel. Also a bar of dark chocolate and some hot cocoa powder.
- Nuts – technically paleo friendly, but that bag of cashews didn’t last long after filming. If I’m hungry I can do some damage.
- Alcohol – liquor and wine. A mixed drink or glass of wine is nice from time to time, but it’s not a temptation during the challenge.
- Grains – rice, quinoa, cornmeal. Taking up shelf space.
Stew for the dog?
- Yes. He (barking in the background at 7:25) eats real food, too. It’s a mix of chicken thighs, mushrooms, squash, spinach, sweet potatoes, spices, etc. Basically whatever is on hand or whatever food might be on its last leg that we don’t want to eat. It changes week to week and he’s not picky. If we have time this goes in the crockpot overnight, but if we’re short on time it’s cooked on the stove stir-fry style. This is mixed with some grain-free dry food and he LOVES it. Also started giving him fish oil and he licks his bowl clean.
Here's a sneak peak into my kitchen. I'm working on a written description as well since I left out a few things (my oil cupboard!) and want to give a little more detail on what I buy, where I buy, what I cook, how often I cook, how messy my kitchen is, etc.
All in all, between two humans and a dog, 99% of our meals are cooked at home, and the cost to cook at home (Humans - 6 main meals; Dog - 2 meals) is about $4.00/meal. This doesn't include the occasional dog treat (1-2/day) or human snacks (2-3/day inc post workout).
Additionally, here's a link to a Google document with the information below the video as well as written description of what's in my kitchen.
Enjoy!
Where I shop
- Trader Joe’s, Whole Foods Market, Harris Teeter, Eastern Market, Safeway (sometimes). From April – October I participate in a CSA (community supported agriculture) and get most of my seasonal veggies (local – from within a 150 mile radius) from the stand. Also get some meat (ground buffalo) and veggies from a weekly farmer’s market in Penn Quarter from April – December. The buffalo are grass fed and free of hormones, antibiotics, or other growth stimulants.
How often I shop
- Once a week.
That often?!
- Yes. Fresh veggies don’t have a long shelf life and we eat a lot
What I buy
- Meats (cow, chicken, pig, fish), veggies, healthy fats, spices. I try to vary the meat so I’m not eating the same cut or making the same recipe every week. I try to have a couple recipes in mind so one recipe can act both dinner and lunch for the next day, or a roasted chicken can be picked over for a couple days as 1-2oz snacks.
Non-paleo foods in the house
- Jams/jellies – Family orchard in Michigan and I love to support them whenever in MI
- Chocolate treats – my better half finished a 30 day challenge and treated herself to some chocolate coconut things. Cruel. Also a bar of dark chocolate and some hot cocoa powder.
- Nuts – technically paleo friendly, but that bag of cashews didn’t last long after filming. If I’m hungry I can do some damage.
- Alcohol – liquor and wine. A mixed drink or glass of wine is nice from time to time, but it’s not a temptation during the challenge.
- Grains – rice, quinoa, cornmeal. Taking up shelf space.
Stew for the dog?
- Yes. He (barking in the background at 7:25) eats real food, too. It’s a mix of chicken thighs, mushrooms, squash, spinach, sweet potatoes, spices, etc. Basically whatever is on hand or whatever food might be on its last leg that we don’t want to eat. It changes week to week and he’s not picky. If we have time this goes in the crockpot overnight, but if we’re short on time it’s cooked on the stove stir-fry style. This is mixed with some grain-free dry food and he LOVES it. Also started giving him fish oil and he licks his bowl clean.
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