Category Archives: paleo

Competitions

Yup, its official I suck at keeping up with this.  Can I blame travel?  Single parenthood?  Exhaustion?  Work?  Yeah, probably but I won’t.  Reality is this hasn’t been a priority.  I’ve been eating kind of whatever (some paleo some not so much).  I’ve been wishy washy at the gym.  Can’t change the past…can change the future.  Billionth times a charm?

Lets talk about weight loss competitions.  Now, let me start by saying I love some good competition.  However, this new fad of entering bets to lose weight is crap.  Yup, I said it.  Cramming to drop a percentage of your weight in a short period of time is NOT helpful, for many reasons.  The likely hood you keep that off is slim.  “Winning” isn’t getting the scale to drop (heck I can fluctuate 5 pounds any given day).

scale winIncorrect!

It also has no bearing on getting any healthier.  The reality is the scale is not a dictator of “health”.  There are some very unhealthy “skinny” people.  There are some very healthy bigger people.  Healthy is what is important (not the number on the scale).  Healthy, however involves many things.  Its overall size, its stuff fitting, its feeling good, its working out effectively, its a lot of things!  These are the things I want…need to get back to!

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I need to get back to the girl on the right.  I am somewhere between right now.

Again, I do love me some competition.  So I decided to challenge my sister to a paleo/health challenge!  We start tomorrow and will go through July 15th (just shy of 8 weeks).  It is based on a WOD, weight, AND measurements.  It will break down like this:

  • Initial baseline WOD to be completed 5/22
  • Initial measurements (in inches hips, bust (right under boobs/sports bra line), R thigh, R arm) and weight to be taken and logged 5/23
  • Final baseline WOD to be completed 7/15
  • Final measurements and weight to be taken and logged 7/15

The WOD (which we completed this morning via FaceTime for consistency/fairness) is:
10 Min AMRAP
10 push up
10 air squat
10 sit ups

We logged scores and will do it again on the last day of the challenge.  We are scoring as follows:

Every rep higher on the final WOD when compared to the baseline = 1 point
Every full pound lost = 1 point
Every inch lost = 1 point

This should be just the kick in the ass I need.  The loser has to buy the winner a prize back worth $50.  Healthy good stuff of course.  Obviously I need a good solid plan.  I know what it is.  I’ve done this before and I know what works for me!

fail to plan

I am going to do zone paleo.  This is to make sure I am getting enough of the right balance of nutrients.  I will eat 1800 calories a day on non-gym days and about 2200 on gym days.  My macro breakdown will be 40/30/30 protein/carbs/fat.  I am using MFP to track this.  I’m shooting to go back to 3 on 1 off at the gym.  When I am there I need to bust ass and not be lazy.  Lift every time, WOD every time, stretch, warm up…EVERY TIME.  I am contemplating C25K too because you know my endurance is in the tank, I hate running, and its good for you.

So thats whats up here!  I challenge you (if there are any of you left out there since my hiatus’ are annoying) to get out there and challenge a friend or many friends.  Make it a well rounded challenge.  Make it simple.  Make it fun.

Oh, I also got ordered a fitbit so there will be some serious walking around coming too!  The amazing ladies on my mom board do weekly challenges.  Simple yet fun!  And I love to win.

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Filed under crossfit, paleo

Breakfast Casserole

This is quick, easy, and delicious! (That’s what she said).  It takes a bit of prep and then I cut it into 6 big pieces and its breakfast for a week.  And it has all the tasty breakfast foods in one dish.

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Ingredient List:
3 big sweet potatoes
a bag of frozen peppers and onions
big bag of fresh spinach
1 package of bacon
1 lb of breakfast ground sausage
12 eggs

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Peel and chop your sweet potatoes into chunks and steam them until the are cooked.  While those are steaming cook your sausage in a pan.  Chop up the bacon and then cook it after you take the sausage out.  Keep all the fat in the pan.

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Then cook the spinach down in the fat from the meat.

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Cook the peppers and onions in the same pan after you remove the spinach.  Then start layering in the pan.  Potatoes on the bottom.  Cover them up with the sausage then the bacon.  Take your cooked spinach and add it on top.  Then add the peppers and onions.  Next, take your dozen eggs and beat them in a bowl and pour over the top.

Bake the whole thing in the oven at 350 for about 30 minutes.  Let it cool a little and cut it into 6ths (or 8ths whatever floats your boat).  Grab a fork and enjoy!

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Meal Planning + baby

I am lucky that Anthony eats pretty much everything.  He goes through spurts where he won’t eat certain things (this week its chicken) but mostly he eats anything and everything.  Thankfully, this makes meal planning pretty easy.  He eats what I eat.  I am back to meal planning consistently as of this week.  Someone does get a little impatient when he is not swiftly being fed (don’t mind the photo bombing cat).image2

For breakfast most days we do eggs and some meat.  Anthony has his at the gym (mostly because it entertains him).  I make him 2 eggs in a little circle and cut it like pizza (triangles) and he happily eats that in his stroller.  I also bring him lots of little snacks (fine motor skills, yo!); things like dried fruit, raisins, and plain chex (gluten free not paleo).  Then he has a bottle.  Can you say piggy?!  I do bacon and eggs and a protein shake when I get home.

Lunches now that it is just the two of us are often left overs from the night before, or sliced deli meat and avocado and fruit, or anything we have on hand.  Seriously, we do TONS of left overs.  When you make a whole meal and its a 10 month old and yourself it rarely gets finished.  This also makes lunch easy peasy.  Little man also loves him some uncured, all natural beef hot dogs.  He INHALES them.  Good kid food, still decent for him.

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Dinners, I typically plan to make 4 different dinners during the week.  On Wednesdays we still do family dinner and have mexican (fajitas, just the meat, veggies, guac, and pico); Anthony usually has a shredded chicken taco and sliced avocado, or he inhales off my plate.  We do left overs on the “non-fresh” nights.  No point in wasting food.  Here is what this week looked like dinner wise.

Sunday: 5 ingredient spaghetti squash pizza from paleomg.com (I added diced chicken for more protein).  This was also lunch most of the week.

Monday: Grilled chicken, cauliflower rice, and steamed veggies.

Tuesday: left overs

Wednesday: family dinner

Thursday: Seared scallops, sweet potato, veggies

Friday: Tilapia, veggies, sweet potatoes

Saturday: BBQ grilled pork loin and veggies

Sunday: more leftovers

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Since, I am trying to get food ready, entertain the baby, and keep the house in show ready condition we are living the simple life.  Going back to the basics is never a bad thing.  And really, Anthony doesn’t mind leftovers at all!  He is also seriously digging seafood these days.  Good news when we get up to Boston the seafood is sooooo much better!

As far as snacks go we do lots of fresh fruit, sometimes veggies, protein shakes (paleo protein, almond milk, frozen fruit), raisins, trail mix (nuts, dried fruit, whatever you please; I make a big bag and we have it all week), sliced avocado, sometimes a paleo treat like cookies or something.  Again, simple is good.  Things that I can throw in little containers is amazing incase we need to vacate the house quickly.

What are your go to meals?  What are the complex ones you love and are worth the time?  Next week I may get a little crazy early in the week but we will see.

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Filed under baby, life, paleo

Train Wreck…

I won’t lie I have been eating like a horse…and not a good way!  Not counting macros, not even a little bit paleo, etc.  I have not been consistent at the gym.  2 weeks into the new lifting program my shoulder got sore, I kept working out, then it wouldn’t go over head.  My knee is jacked up for no particular reason (I suspect 4 months of nursing with my legs crossed under me) and I can’t squat well.  I have gained weight; by no means my biggest but not my smallest.  I am out of shape, I feel like crap, and that is reflective of my choices.  I’ve also started a new job and spent some good time on the road, which means I haven’t planned correctly and eaten whatever.

That is pretty much how I feel.  However, tomorrow is back to paleo.  I am hopeful that I have my supply and supplements regulated enough for breastfeeding that we should be ok, so fingers crossed.  Dairy has got to go.  Gluten has got to go.  I am hoping to go 100% paleo, but I can’t mess with my supply for it.  My backup plan is a bit of gluten free bread.  I am going to keep my macros at 40% carbs and make sure I get every bit of them in through veggies and fruit.

I also have to get my happy ass back to the gym consistently, because do you know what is easy?  Excuses are easy.  I can’t always go first thing in the morning anymore with my new work schedule.  Little man no longer sleeps as much, or through dropping weights so its 98% impossible to be there alone with him and actually WOD.  By 445 when others at the gym to help me I am exhausted or still at work.  I am committing to at least 4 days a week at this point.  If that means I need to drag my ass out of bed at 630 in the morning and go when the little dude is still asleep then so be it.  And I HATE the morning.

I will be tracking EVERYTHING on MFP; feel free to follow me over there if you want to see what I am eating.

In other news I’ve taken a new job, still in sales and so far its rocking’ my sox!  The little man is still little but finally made his way into the 1st percentile for weight at his 4 month appointment.  He weighed in at a big 12lbs.  The doc isn’t worried.  He is thriving overall and is fabulous!  He has the busiest schedule of any 4.5 month old I’ve met (read: we rotate who is watching him since hubs and I are both self employed these days).  Its like a jig-saw puzzle of who is going to have him when.  Don’t fret we’ve made him a google calendar.  Thankfully, we have the most amazing nanny in all of the land!

We’ve also started giving him baby food.  All paleo.  All homemade.  He is still getting 6 feedings a day of breast milk, and 2 feedings a day of baby food.  So far he has had sweet potato, chicken, and avocado.  Tomorrow we are going to give butternut squash a whirl.  This week also holds carrots and spinach!  We are mixing everything with olive oil to add some extra fat (problems I wish I had!).  Ill do a whole post on baby food paleo style!  He is pretty excited about it!

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And some extra cuteness just to hold you over.
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He has made best friends with Lady who is his protector!  She is the most tolerant dog ever.  A keeps yanking on her and she just sits with him patiently.

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Thats what I’ve got for now!  Posts coming this week on baby food, and an update on eating by the end of the week!  Since little man is now going down for the night around 930/10 I have until midnight (when I pump) to do whatever I want!  I am hoping to channel lots of that here, into food prep, and some relax time!

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Filed under baby, life, paleo

So Fresh Salad

So its that fabulous time of year when everyone has a garden and has vegetables coming out of their ears.  We plant a little garden but seem to be inheriting lots of goodies this year!  We also do a ton of grilling because its quick and easy; and when you live in the south and its 100+ every day you don’t want to light the oven.

We have a bunch of cucumbers and cherry tomatoes that we inherited.  We also had left over grilled chicken that I had pre-sliced in finger grabbing sized pieces (great snack!).  Last night we had no dinner, a baby going through a growth spurt so he lives on my boob, and 2 grumpy adults that were hungry.  We threw this quick and easy salad together.

Here is what you need:

2 cups diced cucumbers
1 cup sliced or diced tomatoes (we used cherry tomatoes and just sliced em’ in half)
2 avacados sliced
2 cups chicken breast diced and cooked
6 table spoons of avocado oil
4 table spoons lemon juice
salt
pepper
italian seasoning

Dice it up, and mix it together.  It was delicious, fresh, quick, and easy!

image1-9The picture is dark because it was my second helping and I took it with my cell while nursing.  You could mix it up with the seasonings anyway you like or add more veggies.

What fresh salads do you like?  How do you use fresh veggies in tasty ways?

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Filed under paleo

Back to the Basics

I often get asked things about how I eat and paleo.  My sister has decided to make the jump to the paleo lifestyle and I am helping her set up for a 6 weeks strict challenge.  There is TONS of information out on the internet — some which is amazing and some which is total crap.  I composed this email for her regarding quick tips and tricks and thought it may be helpful to share here.  I’ve got her doing paleo with a 40/30/30 break on carbs, fat, protein with a little swing room with carbs and protein.

My sister has always been a streaky “dieter” and very much comes from the low cal/low fat train of though.  This essentially boils down to chemicals and no consistency long term; we all know this is about “can’t” which makes you want even more.  Did I mention she also started crossfit after being here to see the baby and me taking her.

The email:

“When grocery shopping/determining if food is paleo ask yourself the following:

1. Can I say all the ingredients?  If no then put it back.
2. Are there more then 5 ingredients? If yes put it back.
3. Does it grow and can it be eaten right from the plant? (Wheat grows but has to be processed before eating; squash grows and wont make you sick to eat it raw).
4. Did it have a face before being packaged? If it did then you can eat it.  Turkey slices came from the turkey which has a face; Tofurkey did not.
5.  If you can’t figure it out this way see the chart I sent you.
Stop with the low fat/fat free stuff.  Anything that says this was chemically enhanced to be that way.
You don’t want any chemicals.  No dairy, gluten, sugar (cane sugar, sucrose, cane juice, any other code the packaging uses to hide sugar)
EAT!  EAT EAT EAT!  Hit your calories every day.  Be more worried about going over some vs being under.  Keep your calories coming from the percent they should be (30% fat, 30-35% protein, 35-40% carbs).  When in doubt eat more.
DRINK!  DRINK DRINK DRINK!  There is no such thing as too much water.  If you need some extra flavor in there add in fruit, mint leaves, etc.  Do not use sweeteners, those stupid packets, etc.  You need a MINIMUM of 8 – 8oz glasses of water a day but shoot for double that.
Meal planning is important.  I used to do a spread sheet every week; write down every lunch and dinner then shop for the ingredients.  Pick up extras for snacks.  I did bacon and eggs every day for breakfast so I always got that.
Once you get comfortable make some new things — try them even if you “don’t like them”.  Look up paleo recipes online.  Make sure they are paleo — run the ingredients through the questions; just because its on the web doesn’t mean its right people put crap up all the time and call it paleo and it isn’t.
Ways to bump up carbs: veggies, fruits, lara bars (this generally wont be your problem)
Ways to bump up protein: meat (eat 4oz of left overs), deli meat for a snack, hard boiled eggs for a snack, left overs from dinner make for good snacks, every meal should have 8oz of protein (except breakfast if you don’t want to eat meat then — eggs and bacon will do, do not just do a lara bar and call it breakfast), every snack should have at least 4oz of protein.  Throw back a protein shake after you workout.  Protein shakes are NOT meal replacements.
Ways to bump up fats: avocado (its the bomb diggity try to like it, also a great add to salads), hard boiled eggs, almond butter, nuts (NOT peanuts).
This should give you the gist.  Read the interwebs but be cautious of what is out there — anyone can write a blog.  I could write that double chocolate cake is paleo it doesn’t mean it is.”
Once she has her 6 weeks under her belt we will work on desserts, and tasty treats and things that are still paleo.  (She reads this so my cover is blown and she’s going to ask before that I know she is.)
Lots of this information can be found in the about section in here or by scoping some old posts.  I am back using MFP officially to track things and hopefully keep the breast feeding journey on the right track while working to get some of those muscles back.  I am also thinking of adding a lifting plan; I am planning to use Cataylst Athletics 12 week program which can be found here.  I need to remax everything because they are way down so that is on the list for this week.  Fingers crossed little man cooperates and lets me lift and WOD like a beast.
Also here is my 40 week pic and 2 weeks postpartum.  I don’t know how it has already been 2 months.
And my goal to get back to my after picture:

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Filed under crossfit, paleo

Paleo & Breastfeeding

Breastfeeding is hard work you guys!  Honestly, I didn’t expect it to be this hard.  I got super lucky and had a good pregnancy, and a good labor and delivery, and generally a really good baby.  I guess you can’t go 4 for 4.  Maybe because I wasn’t mentally prepared for it to be this exhausting; maybe because I never in a million years thought I would have supply issues, that Baby R would have sucking issues, or that eating strict paleo would cause a supply tank that took me 6 weeks to recover from.  However, it is something that was really important for me to try and do.  I have not been willing to quit because it got hard (although there have been hours, days, and weeks when I’ve sat here thinking how much easier formula would be).  Personally, I believe its the best stuff I can give Baby R so thats what I choose to do.  Again, this doesn’t mean that giving your baby formula is bad; I firmly think everyone gets to make that decision for themselves.

When we got home from the hospital my plan was to give it 10-14 days and then get right back on strict paleo.  Gotta drop that baby weight and get my butt back in shape…well that plan went in the tank around day 18.  Baby R was born at 7lbs 9oz and dropped to 6lbs 15oz by day 3.  He gained weight VERY slowly (read an ounce or two a week; our best week was 4.4 ounces).  It took me a month to get him back to birth weight.  At his 3 week weight check the peditrician we were seeing came into the room and said “He’s not a birth weight.  You need to breast feed him then give him 1-2oz of formula after each feeding…its the only way to fix this.”.  I sat there and cried.  I am not a crier.  I was devastated.  Clearly, I was failing as a mom and couldn’t feed my child.  How could this be the only option?  This was on a Tuesday.

After I pulled my shit back together, I was able to think clearly (on Wednesday).  I picked up the phone and called the Lactation Department at the hospital I delivered.  Of course they didn’t have an appointment for 6 days.  The LC (lactation consultant) spent 45 minutes on the phone with me.  We talked about food (and suspect that the quick diet change and how strict I was being probably decreased my supply), we talked about how often he was eating (I was letting him sleep stretches at night because he didn’t complain about being hungry), and devised a plan.

I added back complex carbs (my major pregnancy craving).  If my choice was eat strict paleo OR breast feed Baby R I would eat all the bagels and once things got on track figure out a plan.  The hubs was like its a great excuse to eat whatever.  When I went to the LC the following week DS was back to birth weight (at almost a month).  This was progress, slow progress but progress.  We re-evaluated the plan again.  I rented a hospital grade pump.  I was going to feed him, pump the “left overs” and bottle feed them back to him (supplementing but with breastmilk not formula).  I was also going to power pump once a day (in crossfit terms 3 rounds of 10 min pump, 10 min break).  I was going to make this work.  Well in 2 days he gained 2 ounces.  We were now seeing his actual pediatrician who is beyond amazing.  He asked what we were doing and I told him I went AMA on the formula plan and he looked at me and said “Good for you”.

Baby R in this past week has gained 7.2 ounces.  When we did his weigh in at the  LC I did a happy dance; they did a happy dance; it was dance central.  The other thing we changed…I took my 6 week old baby to a chiropractor.  They are wonderful.  and it has totally changed how effectively he is sucking.  They do not adjust babies like they do adults.  Its very light pressure and babies will naturally move to adjust themselves.  Its actually quite cool, and Baby R loves it.

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As far as paleo goes — after this past week at the LC we’ve decided I can slowly start incorporating it back in.  SLOWLY is the key here so that if my supply starts to decrease we can see what does it.  I am going to keep the slow rolled oats, white potatoes, gluten free bread, etc in for a bit.  I am cleaning up everything else for now.  Re-taking out occasional cheese, bagels, gluten, sugar, most processed.  Its going to be a slow road back and rushing it clearly didn’t help things.

I am also back at the gym.  I started lifting again this week.  My lifts suck!  My endurance is in the tank.  My hip flexibility is down the drain.  I have to keep reminding myself that I grew another human for 9 months, then gave birth to him.  I was WOD’ing pretty light from 6 months on.  I took 3.5 full weeks off.  Its going to take time.  I need to get my diet under control.  No straight sleep isn’t conducive for good workouts.  I need to be patient with myself.

It took me 9 months to gain the weight…its going to take me 9 to get it off.  Remember this no matter where you are in your journey and no matter what your goals are.  Time and patience are critical to any change.

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Filed under baby, paleo