Whole 30 Day 28

9 miler tomorrow morning. YIKES!

Breakfast--Turkey egg, sauteed tomato with basil and garlic, yam greens, fried plantains and a huge cuppa with coconut milk.

Snack-- Date bite
Lunch--Chicken wings, salad and broccoli with coconut water
Snack--Raisins and a few nuts, fresh fruit
Dinner--Salmon fried rice and Chinese watercress soup

My Thoughts On Attempting a Whole 60

So I'm on day 28 and I do love the food I eat. Again, it's not THAT different from the way I normally eat so no big shock on the enjoying it. I do feel pretty wiped out still....I'm not sure that I am going to extend it to a Whole 60 as I'd planned to. I think my body might be asking me to add back in the occasional bowl of GF oats or some brown rice.With the way I push my body during workouts, I have to honor that request especially with half marathon training ramping up! This does NOT mean I'm going to run out and starting drinking again or eat a whole bag of dark chocolate in celebration. I've slayed the sugar dragon which is what I wanted to do so I'll keep that part up for sure. I also just feel REALLY restricted this time around and I've not felt that way before. I think with eating the way I normally do, I have to forgo so many things that with cutting it down even further I'm feeling a bit stressed. In keeping with my desire to learn how to eat intuitively I need to give my body what it requires. It ain't asking for Twinkies so it's all good. ;)

I have a 9 miler tomorrow morning. Trying to eat up the good carbs today and I'm frankly not sure at all how I'm going to fuel during the run. I'll try some chopped up dates this time I guess....or maybe the paleo bites I'd made? I can roll them into tinier balls for easy eating. This should be interesting for sure. Sorry in advance to my running partners if I bottom out!


UPDATED--Sat down and talked to hubby. Decided we are going to continue on a modified Whole 30 for the 60 days total. I'm adding back in oats, rice and rice grits. We'll continue leaving out alcohol, sugars and legumes for now.

Whole 30 Day 27

Pre-race--Leftover roasted chicken with some sweet potato and OJ, a dried date
Post-race--Muffin with almond butter, 2 dates, coffee with coconut milk and some coconut water
Lunch--Pineapple, salmon, salad, fresh fruit and French Press with coconut milk

Snack-- Date bite
Dinner--Chicken wings, yam greens and roasted broccoli

5K Race Recap

Woke up at 550 am, grabbed a quick shower (just got my hair cut off again yesterday and it was itchy...I don't normally shower before a race), ate some leftover roasted chicken with sweet potato and drank a small glass of OJ. Got my fellas up, packed their breakfasts for on the go, got my race gear together and was out the door. Race started at 745 am. We got there around 710. I had plenty of time to walk around, stretch out my right quad which was being a jerk and get my head in the race. Also ate a Medjool date right after we arrived to perk me up a little. Our run started on time and I started at the front. That's me in the gray and green pants. ;)

Started out like a bat out of Hell as usual. I chose NOT to use my Runkeeper app or my heartrate monitor as I wanted to just run without any pressure. As I ran I felt myself starting to get a bit slower and slower right off the bat. Not a good sign at all. I was happy to see that only one other female passed me. Turns out she was running the 10K which started at the same time. I crossed the finish line with an official time of 23:43. I was bummed that I missed my PR. I think if I'd run with my pace app I'd have known to push a bit harder. Just 20 seconds a mile would have made me successful. It's all good though. Turns out I was the FIRST female finisher. I came across 5th out of everyone running.  I won 1st in my age group. Sadly they didn't give overall top male and female awards but oh well. I know what I accomplished. My son was super duper proud as was hubby so it's all good.

We hung out for a while so the kid could play at the park and get his face painted. I enjoyed a muffin with almond butter and some coconut water as my post run snack. Also shoved an orange down right after I crossed the finish line. ;)

After they announced the winners and I got my certificate we headed out to get some MUCH needed coffee and hit the farmers market. Perfect way to cap off a good day.

All in all I had a great run and would attend another event put on by these guys. I think next race needs to be a 10k. My half is in November so I can think of it as a training run. ;)


Pros and Cons for this particular race--

Pros--
Started on time
Well organized
Tons of food for finishers..not me sadly but the kid ate my share (muffins, bagels, ice cream, fruit)
Finisher medals for everyone
Run for a great cause http://courageworldwide.org/couragerun/about/
Lots of bathrooms
Well marked course with lots of volunteers and cheering people


Cons--
NO COFFEE! Ack!!
Top finishers got a printed out certificate instead of a medal...that means STILL no 1st place medal for my wall.
No swag bag....just a shirt and a bib at the packet pick up

Whole 30 Day 26

Rest day with lots of errands and a new hair do. Picked up my race bib and t shirt. Not thinking I'll beat my
22:50 PR at all but that's ok. Is what it is. No word on my labs...


Breakfast-- Pumpkin "oatmeal" with bananas and raisins along with coffee the usual way.

Snack--Coconut Cashew Lara Bar
Lunch--Lamb chop, roasted chicken, BBQ sauce, acorn squash, baby kale and a "bite".
Snack-- Went to town on some fresh pineapple as I prepped it for the fridge.
Dinner--Baked marinated wild Coho salmon and pineapple, roasted broccoli with ginger, slow cooker sweet potato with coconut butter.

Whole 30 Day 25

Hit the gym to lift and some sprints. Felt so-so. Glad I went and worked up a nice
sweat. Decided that the next two days are going to be carb extravaganza as I prepare for Saturday's race.

Update--totally fatigued, thirsty as hell and can't seem to shake this weak/woozy feeling. WTF? I'm eating good food, plenty of carbs and there's nothing dietary I can think of. My labs still aren't back yet and I really hope that they turn up something obvious. I miss feeling healthy! Starting to wonder if I can keep up with the Whole 30 for another 35 days...I'm really tempted to eat some rice or GF oats and see if my body IS having an issue with the dietary part. Ugh. Sorry to be a downer. I'm just at my wits end.


No pics today. Sorry

Breakfast--Egg, steak, asparagus with bacon, sauteed kale, nectarine and coconut milk coffee.
PWO-- Banana with crunchy almond butter. Baked some more compliant muffins. Ate a bunch of raw batter.
Lunch--Chunk of leftover pork rib, roasted chicken, bbq sauce, zucchini noodles, chicken salad and a muffin. STUFFED.
Snacks--Macadamia nuts, pistachios and raisins. Cold young coconut split with hubby.
Dinner-- Slow cooker lamb chops, Slow cooker acorn squash and sauteed greens.

Whole 30 Day 24

Breakfast--"Pancakes" with salted almond butter and coconut milk coffee.

Snack-- Fuji apple
Lunch--Grass fed NY Strip salad with avocado, Tessemae's Ranch dressing and a sampler of fresh fruit. Cuppa French Press with coconut milk followed.

Snack--Homemade coconut cashew bar and a "lara bar bite", 3 macadamia nuts and some dried mango slices
Dinner--Baked halibut in parchment paper packages, baked shrimp, asparagus with bacon and sauteed baby kale.

The Pressure I Put On Myself

Yesterday late afternoon I started feeling REALLY tired. Like to my bones fatigued (I blame the lady cycle I'm on). I contacted my buddy "J" who runs the morning track workouts (he's awesome and is trying to help me PR on my race this weekend) to let him know I might not be there. Being the cool coach that he is, he reminded me that rest is good and that I need this fatigue crap gone before Saturday. I went to bed feeling guilty that I wasn't going to make my workout, feeling like I'd let my fellow runners down and hoping I'd wake up rested/raring to go. I'm sitting here in my PJs, at 750 am slugging coffee and most certainly can tell you that this miracle did NOT happen.

I've gotten it in my head that I HAVE to PR for this 5k. My current time to beat is 22:50. I have no clue how I ran my last 5k that fast. Seriously. I've started to put pressure on myself in a way that I'm notorious for. **sigh** The idea of racing is no longer fun at this point. WHY do I do this to myself? I've got no clue. It's not like I'm going to lose sponsorship from Nike! It's not like my friends and family will respect me any less. I'm still fast. I'm still fantastic. So, I'm going to take a rest today and stop freaking out about this damn race. I'm going to allow myself to focus on other things like grocery shopping and just not worry about it. I'm lifting tomorrow, resting on Friday (getting my hair cut whoooo!) and Saturday whatever happens will happen. :) My money for this entry goes towards a great cause and that's what matters. If I cross that finish line with a PR then hot diggity damn! If not then I'll shrug, say oh well and take my happy ass to the farmers market with my fellas. :) 

I came across this post on facebook this morning. Have you checked out her page? It's awesome. The most recent post hit home for me. 

https://www.facebook.com/womenarehungry

Whole 30 Day 23

Today's workout was--
KB goblet squat ass to the grass on a VERY low step bench 3 x 10
Sumo KB squats 3 x 10
supersets-
bench press 3x 20
1 arm KB row 3x15

supersets-
single leg RDL KB 3 x 15
elevated feet push ups 3 x 10


Core supersets
suitcase crunches 14, 14
hip raises 14, 14
suitcase crunches 14,14
hands over head crunches 14,14

Breakfast--Grain free hot cereal with almond butter stirred in, coffee and fruit

Made some date bites and "lara" bars so I had 2 dates and a few nuts along with mango slices for a snack.

Lunch--Chicken thighs, pork ribs, homemade bbq sauce, greens and sauteed yams followed by too many tastes and nibbles of the homemade bites I made earlier.

Dinner--Steak, sauteed peppers and zucchini "noodles" with tomatoes.

What I Spent On Food This Week 8/23-8/30

Grand total spent was $315.29 from Saturday to Saturday.

Keep in mind this week I haven't had to spend a bunch on meat as I stocked up recently at Costco and at the Savemart 5 for $25 sale.

Saturday 8/23--$54.26
Farmers Market Purchases-- Total of $32.50
Chocolate Bear Claw for the kid
2 Pluots
3 White Peaches
2 White Nectarines
1 Basket Strawberries
3 Organic Purple Peppers
3 Organic Zucchinis
1 Organic Cucumber
1 Head Organic Cabbage
1 Bunch Organic Carrots
Small Bag Organic Snap Peas
2 Baskets Organic Cherry Tomatoes
3 Bunches Yam Greens (1 for a friend, 2 for us)
1 Bunch Okra Greens
1 Canary Melon
1 Cantaloupe

Safeway Purchases -- $21.76
Acorn Squash
Mango
Odwalla OJ
Organic Asian Greens Salad Mix
Organic Half and Half Salad Mix
Tessemae's Southwestern Ranch Dressing and Marinade

Tuesday 8/26
Had a friend pick up some staples from Trader Joes for me. Total spent was $37.95
3 bags of organic dry roasted cashews
2 jars of salted almond butter

Wednesday 8/27 total spent $108.75
Safeway $101.08
Produce Stand $7.67

1 bag Chicarrons (I know I know..hubby will die if he can't snack)
1 package Udi's GF bagels for the kid
2 packages lamb loins on sale
3 packages grass fed steaks on sale
1 package wild caught shrimp
4 bananas
2 oranges
1 bunch organic broccoli
1 bunch asparagus
1 package sweet taters precut
1 young coconut
1 pack ready pac snacks for the kid at tonight's Ports game
1 package organic salad mix
1 package organic heirloom tomatoes
Tessamae's Lemon dressing
1 package organic basil
Raspberries
Organic Strawberries
Organic sliced apples for the kid's lunchbox
3 boxes organic milk for the kid's lunchbox
1 Butternut squash
5 Nectarines
2 Pluots
Ginger
Fuji apple
3 Asian pears

Friday 8/29 Spent $81.33 total No pic...sorry.
Savemart- $12.67
Costco- $68.66
1 Mango
2 Avocados
1 Bag onions
1 Sqaghetti Squash
1 Bag trail mix on close out
1 1.78 lb piece Wild Coho salmon
1 Can macadamias
1 Pineapple
1 Container organic blackberries
1 Pack (4 packages) of Chicken Apple sausage
1 Case (4 cartons) Organic coconut water
1 Package Medjool dates



Saturday 8/30 Spent $33 total
Coffee shop- $6
Farmers market- $27
2 cups of coffee
1 iced tea for the kid
4 Bunches yam greens
1 Bunch Chinese Watercress
3 Organic Zucchini
1 Organic Cucumber
1 Organic Heirloom tomato
1 Basket Cherry tomatoes
2 Melons
1 Organic Bunch purple carrots
4 Organic Bell peppers
2 Gala apples
2 Pluots
2 White peaches
3 White nectarines

That's The Way The Energy Bites Crumble

I ate the last of the date bites last night. This made me sad so I decided today I'd fix that and also try a few new recipes in the process. We love Lara bars...they are NOT the cheapest snack so I thought I'd try my hand at making a homemade version as well.

I tried this recipe--
http://taylorrmade.wordpress.com/2013/04/18/homemade-paleo-larabar-bites/
I used part pistachio butter and part almond butter in place of the sunflower seed butter. I also added in a few extra dates and a bit more water to get them to stick together properly. Very tasty end result and I think they'll be great pre-run bites on my way out the door!



This one---
http://www.ourfamilyeats.com/2012/04/homemade-chocolate-lara-bars-recipe/
I used half almonds and half walnuts. I tried to put them in muffin tins to harden but they just fell apart so I had to scrape them all back into a bowl, add water THEN roll them into bites. Add water when you make them. Trust me. Super tasty...like brownie batter but with crunchy nuts.



And a homemade coconut cashew cream pie Lara bar--
1/2 cup almonds
1/2 cup cashews
1 cup pitted medjool dates
1 cup shredded coconut
2 T coconut oil
Mix together in food processor and press into pan. Put in fridge to harden.

Mine crumbled a bit when I went to cut them so I had a few that I had to just roll into balls. The rest I smashed down/shaped into bars then wrapped individually. We'll see how they turn out once they've frozen. They taste good at least! :)

The Abominable Abdominal Truth

I woke up this morning wiped the hell out. It's a lady cycle thing...some of y'all know what I'm talking about. If you don't then you are lucky and I hate you. I'd planned on hitting my old gym to lift but truthfully I was feeling so puny that I knew I'd only piss myself off SO I decided to workout at home. We have an extra bedroom that's the "home gym". It's a work in progress. I do have some dumbbells, kettle bells, medicine balls and such so I can give myself a nice butt kicking when needed. I'd thrown on a t-shirt to walk the kid to school so as soon as I walked in my spare room, I chucked it. I HATE sleeves when I'm working out.

Now, I need to tell y'all something important here, I don't do no shirt/bare belly. My stomach is the part of my body I hate the most. BUT I was feeling inspired to try something new and frankly was too lazy to go get a tank top. As soon as I started with my goblet squats and I looked in the mirror my eyes went straight to my rolls (yes, squats and rolls...NOT pretty!) and I went into panic mode. I stopped, took a few deep breaths, told myself to STFU and got my head straight. I stopped focusing on what I didn't like and started focusing on form. Then I started seeing things I DID like.

After that I got comfortable. So comfortable that I took a photo to share my abominable abdominal truth with you....this is me. This morning...post workout.

I'm not ripped, I'm a bit squishy in the middle...that's ok. I have a husband who loves every single inch of me and always has, even when there was an extra 40 pounds of mush there. I'm fortunate. I carried a GIANT baby in my belly and was cut open to get him out when my body wasn't capable of birthing him. I am strong, I am fast and I am capable.

I remember being at a girl's day out event a couple of months ago. My tall, gorgeous, slim friend "A" made a comment about her stomach and then commented on how "it's not as flat as Lisa's" and I was like "ummmmm...clearly you have never seen my stomach". I keep it hidden (the glaringly pale color which has probably already partially blinded you shows this as truth) for a reason. It's my "dirty little secret". I'm fit and I have some belly fat. **shrugs** Doesn't mean that I can't do the things I want to do in any less of a beastly fashion. Just means I don't have a 6 pack. I don't know that I ever will. I don't want to get that particular about my eating again. For me, that's borderline obsessive and I've worked had to get out of that pattern. I dunno why I was inspired to share today. I just was. Enjoy. Live your life, do your thing and make the most of what you've got! :)

Whole 30 Day 22

Woke up (no sleep aid last night) feeling pretty energetic. Leg pain is gone and I'm ready to rock and roll even thoughI've had no coffee yet. Headed to the lab in a few for my 7am lab draw appointment. Taking a rest day since I ran my booty off yesterday.

Evening update--Feeling steady on the energy still. Has the "tiger blood" finally set in? Whoooo!

Breakfast--Baked egg in an avocado, sauteed cherry tomatoes, yam greens and coffee with coconut milk

Lunch--Stuffed Butternut squash with okra greens and Canary melon

Snack--Almond butter "ants on a log", dried mango slices
Dinner--Chicken salad using homemade mayo, pecans, apples. celery and leftover chicken, mango and the last 2 date bites.

Mayo recipe--
http://thehealthyfoodie.com/fail-proof-home-made-paleo-mayo-whole30-compliant/

Mommy Mighty Mouse Runs For JDRF

My fundraising  is in honor of our buddy Blake. He was diagnosed with Juvenile Diabetes just last year. Please take the time to read his story here-
http://roseiswriting.blogspot.com/2013/08/life-changer.html 

We are so very blessed to call him a friend and are even more blessed that he's still with us. I remember when his Mom sent me a text notifying me that he was in the hospital. I was hiking with my family. I found a quiet place to process everything she was telling me and as I watched my healthy, happy son jump around on the rocks tears started to flow. As a parent, I couldn't imagine how scared my dear friend was. I couldn't fathom the emotions her family was experiencing. All I could do was sit, cry and offer up hopes of healing and answers for them all.

Blake is an AMAZING kid. He is kind, compassionate, patient, bright and is my son's "Brother From Another Mother". He handles this disease with a strength that, even as a grown woman, I don't think I could ever possess! He's currently fitted with an insulin pump that keeps him from having to jab himself a zillion times a day to check his blood or give himself shots. It's because of research money and donations that medical advancements like this pump exist!

Obligatory "bro" photo of Blake and my son at C's party last year--

Here's our group pic from last year's One Walk in Oakland. I remember commenting when we arrived at how the snack table looked like one from race's I've run with all the carb loaded foods. Rose gently and quietly explained to me that for a lot of the kid's with T1 just a WALK around the Oakland Zoo was like running a race for the rest of us. It floored me and made me pretty quiet for the rest of the day (and that doesn't happen often). I spent a lot of the walk in contemplation over just how severe the effects of this disease were on the kids who have it AND the impact it had on their day to day activities.

I said a year plus ago that I was done with running distance after being hit with too many pains/issues from the long runs BUT I've decided that if so many kids can suffer with dignity daily as they battle diabetes then I can most certainly buck it up and go through training again! I will run for those who can't and I will do it with a smile on my face and love in my heart! 


I'm running the Race To The Flagpole half marathon on November 8th in hopes of raising funds for the Juvenile Diabetes Research Foundation.  JDRF is the only global organization with a strategic plan to progressively remove the impact of Type 1 Diabetes from people's lives until it is no longer a threat to anyone.

I'm hoping most of you will contribute a dollar per mile that I'll be running...a mere $13.10 each. This is such a small amount to ask. It's basically the cost of  2 meals at a fast food place! Your money will go to an amazing cause and will help SO many kids! Please donate even a few dollars if you can't contribute the $13.10! With your help we can continue finding ways to battle this disease that affects so many children today!

Donate to our team Blake's Buddies here--
http://www2.jdrf.org/site/TR?fr_id=3882&pg=personal&px=8476668

If you prefer, you can mail a check directly to JDRF at 950 Fulton Ave, Suite 150, Sacramento, CA 95825. Just make sure you include a note saying the donation is for Blake's Buddies, Lisa Brown.

Thank you friends and family, from the bottom of my heart. I promise to make you all proud. :)

Whole 30 Day 21

Pre-run snack--Chicken thigh, yams and OJ.
During the run I tried the date endurance paste.
Post run breakfast--Butternut squash, yam greens and Canary melon with coffee and coconut milk.

Lunch--Coconut water, grilled chicken thighs with homemade bbq sauce, okra greens, grilled veggies, roasted Brussels and fresh fruit.

Snack-- Fried plantain with salted almond butter
Dinner--Slow cooker country ribs, homemade bbq sauce and baked sweet potato fries.

Today's 8 Mile Trail Run Recap

Got up around 550 am, got dressed, ate a leftover grilled chicken thigh, some grilled yams and a glass of OJ and got the pork ribs for dinner in the slow cooker before I headed out. Picked up my running peeps and headed over to Brushy Peak. Decided to take the easier (nominally) hill instead of the beast hill this time. Felt really tired as soon as I got started but I pushed ahead. My legs felt ok..just heavy. No pain though which was my main concern starting out. My stupid water bottles on my fuel belt kept falling out which really annoyed me. Once I got to where I could loop back to the parking lot, I did so. I dropped one bottle off and kept the other (with watered down coconut water and sea salt) in my hand as I ran. I was headed back off to the trail and  I saw my friend Sunny. She's an amazing athlete and I was happy to see her. I knew she'd be good for my flagging energy and would run with me (ok...in front of me because home girl is FAST). I knocked out a few miles with her and we parted ways since she was headed to do more miles that I was interested in trying. I headed back towards the parking lot and my entire fuel belt went flying off. Apparently it hates me now!  I got to the parking lot, tossed my other water bottle by my car and did a few random loops to get to my 8 miles. Met up with everyone else, chatted and took a group photo before we all headed our separate ways. It takes a special kind of crazy to get up on a Sunday morning for a 7am meet up to torture yourself with hills. Thanks for being that kind of nutty guys! :) Let's do it again soon. Just not tomorrow!

I managed to knock out 8.01 miles with an overall average pace of 10:43. My elevation gain with all the hills was 1502. I don't feel bottomed out like I did after last trail run so that's a plus.

http://runkeeper.com/user/728668836/activity/420421165?&activityList=false&tripIdBase36=6yb31p

If anyone has recommendations for what sort of water vest/backpack I should look into, PLEASE let me know. The fuel belt debacle was a pain in my ass and I don't need a repeat of it. Happy healthy Sunday all! Go have some fun and do something you love!

Whole 30 Day 20

Breakfast--HB egg, banana/cashew muffin with salted crunchy almond butter, peaches and coffee
as usual.

PWO snack--US Wellness turkey jerky
Lunch--Leftover salmon with pineapple, salad with Tessemae's Southwestern dressing, cherry tomatoes, cucumber and a bunch of lovely fruit from the farmers market. Had another cuppa coffee with coconut milk too.

Snack--Leftover grilled yams with a blob of salted almond butter 1 date, handful of dried mango and a cutie. Starting the process to fuel for tomorrow's run so I don't bonk again after.
Dinner--Butternut squash stuffed with bison and bacon served with yam greens and roasted Brussels with fig balsamic.
http://civilizedcavemancooking.com/entrees/beef/bacon-beef-butternut-squash-2/

Today's Workout

Skipped our spin class as my legs are blown. Resting them for tomorrow's trail run. I'm shooting for 8 miles with some nice hills. Decided to lift and work core instead.

I got really upset first set...then I took a deep breath, pulled my baseball cap down low, cranked up my "get swole" playlist and pushed as hard as I could push. Frustrating how weak I am still. Gotta remind myself every time I set foot in the weight room that I'm focusing on endurance and eating to fuel my running etc...I'm not eating to fuel my lifting and I'm not focusing on heavy weights less reps right now. I'm still there, I'm still doing it and I'm still miles ahead of where I was 3 plus years ago! I need to get my self esteem back in the weight room. I feel SO out of place. **sigh**

Today's workout--
Superset--
Curls with  bar 4 x 12 1st set 35lbs , last 3 45 lbs
DB shoulder press 4 x 12  20's first two sets then moved to bar with 45 lbs for the last two.
DB one arm row 4 x 12 30's

Tricep KBs 4 x 12 15's
Tricep skull crushers 4 x 12 25's
DB hammer curls 4 x 12 20's one set then 25's the rest
Bench Dips 4 x 12

Core circuit
Med ball roll outs 16 reps, 14 reps
bicycles (legs straight) 50, 40
side bends 16,14
hip raises 16, 14

Rest Is OK, I Promise!

Today I'm supposed to do spin class with hubby. I honestly don't think I'm up to it. I COULD push through but I'm supposed to run an 8 mile trail run tomorrow morning. Somehow pushing through seems like a dumb idea!I don't want to get injured and my quads are so tight that they feel like rubber bands about to snap! Ouch!

I have such a hard time with taking unscheduled rest days and missing workouts. I know it's silly and I'm working on it.  I won't get big again by skipping a workout. Nobody is going to think me lazy or incapable (and if they do then they can piss off). I guess if he still wants to hit the gym then maybe I'll do some lifting and work upper body instead. Today, these legs can take a rest in preparation for tomorrow's mean run. Be good to your body friends. This means allowing it to rest when it needs to!


xoxoxo,
Me

How Much Do You Spend On Eating Healthy?

I've been asked this very question several times recently. Thing is, I've no idea. So, starting today, I'm going to photograph and document each trip to the farmers market, store and produce stand. I'll do a weekly wrap up on Fridays. Seems like a good plan right? Stay tuned!

Whole 30 Day 19

Woke up well rested again. Quads are still pissed but I'm headed out for a nice slow recovery run with some core work. Dr's appt is today to discuss the fatigue issues.

Update--Recover run my butt! I hauled ass and it felt GOOD. First mile was 7:19 pace. I intentionally slowed it down after that. Whoo. Dr's appt went well. I have a bunch of labs to get drawn on Monday morning. We are checking Iron, B-12 and all the other usual suspects.

Breakfast--Roasted rosemary potatoes, steak, turkey egg, sauteed kale, coffee as usual and a few
slices of a glorious white peach. So into stone fruit right now!

Snack-- Apple pie Lara bar, handful of almonds and dried mango
Lunch--Leftover Damn Fine chicken, a tiny chunk of salmon, kale with pesto, grilled sweet taters and some pineapple.

Snack--The rest of my mango and almonds snack from earlier. 1 slice of US Wellness turkey jerky, date bite.
Dinner--Slow cooker whole chicken with veggies (recipe below), sauteed greens and the lovely BBQ sauce I made earlier.  

To make this chicken I take a whole bird (I buy mine in a two pack from Costco for around $20 for two ORGANIC chickens),
I take out the innards, rinse it, pat it dry, give it a nice massage with avocado oil, season it as I feel fit (today I used Herbs De Provence, garlic powder and onion powder), toss it in the slow cooker on top of whatever veggies float my boat (onions, celery and carrots today), close it all up and cook it on low for 8 hours. Right before serving I CAREFULLY remove the chicken to a foil line baking sheet and broil it for a few til the skin is nice and crisp. I also like to take the juices in the slow cooker and simmer them/season them to make a nice gravy. Yummy, easy and it feeds our family of 3 for several meals. I also save the bones to make bone broth.


BBQ sauce. I need something for my leftover grilled chicken tomorrow and for our ribs on Sunday. :)
http://recipewarrior.com/sauces/whole30-bbq-sauce/

Menu Planning and The Way I Go About It

A friend of mine asked me how I go about meal planning. She commented on how I seem so organized with my meals. I decided to document the process. It's pretty simple really. I'm fortunate enough to have a deep freezer (thanks Santa! You rock!) so I have that bad boy loaded with meats I've bought on sale or that I buy in large packages from Costco. I start by taking a look at what I've got to work with in terms of proteins. Then I make a list of everything and start looking at each day of the week. I note what training I'm doing that day and what extra events we have going on like the kid's karate class etc. If I know it's a busy run around day I'll plan to cook a meal in my slow cooker so it's ready when we get home. If I know I'm doing longer distance running then I'll plan the more carb filled veggies as a side. See where I'm going with this? My start page looks something like this...I never said I had good handwriting...

So after I've got a general idea of the week ahead I print out one of these guys and fill it in using what I know we have. I typically leave the sides blank as I like to pop by the local produce stand a few times a week to see what's fresh and tempting to me.
http://theprojectgirl.com/downloads/theprojectgirl.com-mealplanner.pdf

After it's filled in and I'm happy with the completed plan I post it on the fridge. It really helps me to have a game plan when I walk into my kitchen. As you can see, we do a lot of leftovers for lunches. Hubby works from home now and it's easy for us to just choose something tasty from the fridge to reheat. :) Finished plan looks like this-Yeah, I know Sunday is blank. I'm not sure what else I have in my deep freezer! ;)

There you have it...my easy as pie way to meal plan each week. :)

My Fave Ingredients

A few friends have asked me to list some of my fave ingredients and where I buy them.
Here ya go---

My fave products with links (if available) and info on where I buy.
Honeyville almond flour (baked goods will be pretty dense)-- I buy at Costco and Amazon.
http://www.amazon.com/Blanched-Almond-Meal-Flour-lbs/dp/B0006ZN538/ref=sr_1_1?ie=UTF8&qid=1408736833&sr=8-1&keywords=honeyville+almond+flour


Coconut Flour (needs extra moisture when baking with it)-- Amazon or Vitacost.
http://www.amazon.com/Nutiva-Organic-Coconut-Flour-Pound/dp/B008RJMXPQ/ref=sr_1_1?ie=UTF8&qid=1408736920&sr=8-1&keywords=coconut+flour

Native Forest Organic Classic Coconut Milk--
I buy from Amazon by the case. Since I don't use dairy or almond milk coconut milk is a must in my coffee!
http://www.amazon.com/Native-Forest-Organic-Classic-13-5-Ounce/dp/B001HTJ2BQ/ref=sr_1_8?ie=UTF8&qid=1408736994&sr=8-8&keywords=bpa+organic+coconut+milk

Nutiva Coconut Oil--
I buy a HUGE tub from Costco. I use this for cooking and as a moisturizer on my skin and my son's.
http://www.amazon.com/Nutiva-Organic-Virgin-Coconut-54-Ounce/dp/B000GAT6NG/ref=sr_1_1?ie=UTF8&qid=1408737121&sr=8-1&keywords=nutiva+coconut+oil

Grassfed Organic Ghee by Pure Indian Foods--Fantastic for cooking. Kid says it tastes like butter but better. LOL! I buy mine from Amazon.
http://www.amazon.com/Grassfed-Organic-Ghee-7-8-Oz/dp/B0032RPLSY/ref=sr_1_1?ie=UTF8&qid=1408737198&sr=8-1&keywords=organic+ghee

Artisana Coconut Butter--Yummy on so many things...even a spoon! ;) Great for when you need a fat boost. I've found it on clearance at Ross, Marshalls and  TJ Maxx. Otherwise I'll buy from Amazon.
http://www.amazon.com/Artisana-Coconut-Butter-16oz-Glass/dp/B00IMIJHCO/ref=sr_1_1?ie=UTF8&qid=1408737282&sr=8-1&keywords=coconut+butter

Artisana Raw Cashew Butter--So creamy and yummy. Hubby LOVES this stuff.
Vitacost and Amazon are the places I can easily find this particular product.
http://www.amazon.com/Raw-Organic-Cashew-Butter-16-ozs/dp/B001RPT6O8/ref=sr_1_1?ie=UTF8&qid=1408737366&sr=8-1&keywords=raw+cashew+butter

Dry roasted cashews--Trader Joes has great organic ones.

Crunchy Salted Almond Butter-- Trader Joes is SO good. It's my new fave.

Coconut Aminos--soy free/wheat free sub for soy sauce. It's never out of stock in my pantry!
I buy mine from Nob Hill/Raleys but I've seen it at health food stores and on Amazon but it's WAY
overpriced on Amazon!
http://www.amazon.com/Coconut-Secret-Organic-Vegan-Aminos/dp/B003XB5LMU

Red Boat fish sauce--A must for Thai inspired dishes. This is one of the few that doesn't have added sugar. It's pricey BUT a little goes a very long way! I buy mine from Amazon.
http://www.amazon.com/Red-Boat-Fish-Sauce-500/dp/B00B617XK2/ref=sr_1_1?s=grocery&ie=UTF8&qid=1408738178&sr=1-1&keywords=red+boat

Chosen Foods avocado oil-- I use this on everything in place of plain EVOO. I get mine at Costco. It's under $11 for a big glass bottle.
http://www.amazon.com/Chosen-Foods-Avocado-Bottle-Naturally-Refined/dp/B00CYML9FW/ref=sr_1_1?ie=UTF8&qid=1408738271&sr=8-1&keywords=chosen+avocado+oil

US Wellness bacon--It's the only Whole 30 approved bacon out there. Bacon and salt..the end. I order it in bulk and keep it in my freezer.
http://www.grasslandbeef.com/Detail.bok?no=1189

My local Costco also carries the following items that I pretty much always have on hand--
Organic boneless/skinless chicken thighs, organic drumsticks, Great Range ground bison, organic ground beef, bagged  pre-washed organic Power Greens, bagged pre-washed organic baby kale, boxed organic salad greens, boxed organic baby spinach, Medjool dates, macadamia nuts, organic raisins, frozen organic mango chunks and fresh pineapple.

Regarding organic meats...I do the best I can and buy organic meat when the budget allows. On occasion, like when a local store has their pick 5 for $25 sale, I will buy non organic meats. I do what I can when I can.

Trader Joes also has a few items that I like but I don't get to go there much anymore. I stock up on the following when I go though-- Organic dry roasted cashews, macadamia nuts, raw almonds, dried persimmons, my newest fave is there crunchy salted almond butter, salted organic peanut butter (for the kid) and dried mangos.

Whole 30 Day 18

Rest day. Woke up feeling good (quads are sore from yesterday's squats..ouch). Doing well
and not craving anything but good foods. Felt more energetic today. I have my dr's appt tomorrow to discuss having panels drawn etc. Fingers crossed this guy is a decent dr who listens.

Breakfast--Grain free "hot cereal" with almond butter, a cutie and coffee as usual.

Lunch-- Seared Ahi Tuna steak on top of salad greens with green chili evoo and jalapeno balsamic. Served
with mango and watermelon. Had a small mug of French Press with coconut milk. YUM.

Snack--2 dates, some cashew banana muffin batter, and some raw carrot cake bite batter...date/sugar overload. Feeling a bit sick from all the sugars..natural or not. Later I grabbed a small handful of dried mango.
 Dinner--Grilled salmon, steaks, veggie medley, pineapple and sweet potato kabobs. Also had a carrot cake bite afterwards.

Love What You do and Do What You Love!!!

My workout is better than yours....my muscles are bigger than yours...my heart is more conditioned than yours...I'm doing it the RIGHT way...... no I'M doing it the right way!!!!

I'm over the workout shaming. How about everyone just do what they love and love what they do? I love weight lifting...I've spent the last year focusing on it. I also love running....I've let it fall to the side for the most part in order not to "do too much cardio" while building muscle. I found myself looking at both side of the strength training vs cardio fence and wondering who is right. Yeah, muscles are awesome but so is being super fast and being able to run for a long time. I think that my focus now is going to be just being a more well rounded athlete in general. My workouts have been and always will be based on what ever goal I'm trying to achieve at that time. Muscles...well, I fought long and hard. I got strong. I see more muscle than I used to have but not enough to make me super excited. I burned myself out on lifting heavy for a while. I miss it and I feel frustrated in the weight room BUT I know that if I were to focus all my energy and fueling on lifting again I'd be back to it in no time. Thing is, I don't think I want to right now. I want to run. I want to be fast. I want to be with a group of like minded people who will encourage and support me instead of being a lone wolf in the weight room. I may not have the crossfit athlete body that I so covet but so be it. I'm trying to be the best ME that I can be. One day I'll be able to hire a lifting coach and I'll see where I go with that. For now, I need to do what's best for my sanity...I think that means taking a step back from trying to lift 4 days a week and trying to stuff myself with mass quantities of food in order to make those workouts count.

I respect several online fitness folks. Nia Shanks offers sane advice for us regular people. She just posted an article with a 2 times a week strength training workout for people who are busy or who are training for other types of events. http://www.niashanks.com/two-day-strength-program/.  I think I'm going to try out her workouts twice a week, do my Saturday morning spin class with hubby then run twice a week with one short and one distance run. I'll let my body decide if this is a good plan or not. I'm constantly tweaking and trying to find the right "fit" for my body with my workouts. I'm ok with that. It doesn't mean I'm flighty or inconsistent. If you don't know me then you may not know that I've been training hard for a few years now. I got from here in 2010--

To here (yesterday)--

 and I worked my ass off to achieve what I've achieved. I've cried, I've bled, I've hurt in ways I didn't know were possible. I've been injured a few times too. I had a trainer that I hired after I lost all of my weight because I wanted to start strength training and I knew my form needed help. We moved end of November and since then I've been on my own. I'm proud of what I've accomplished especially when you consider that I was NEVER active before.

I feel like I've rambled on enough. I guess long and short of this post was to say...do what works for YOU. If it works for someone else then good for them. Everyone has different goals and different aesthetics. Focus on YOU. Not on the person next to you or the person who's posting how this is better than that. It's YOUR journey. Not anyone else's! Live it, love it and rock the hell out of it!

Whole 30 Day 17-- Nobody Reads This So Why Bother?

I guess I've decided to document all this so I can go back and remember what I ate/how I was feeling. I'm sad nobody is reading my blog but whatever.

Took a sleep aid so I could sleep last night. Woke up rested and ready to go. Got the kiddo to his first day
of 3rd grade (OMG>>SO BIG!!) and hit the gym for some lifting. I have a long way to go to get back to my heavy lifting for sure. 100 lb squats on the Smith (boo assisted) machine felt like a million pounds. I'll get there though. It's all good. No cravings, no anything other than just enjoying eating real, junk free foods.


Breakfast-- "Pancakes" (eggs, bananas, vanilla bean, cinnamon) with crunchy almond butter and coffee as usual.

Snack--Pre-workout I ate 2 dried dates along with my BCAA capsules.
Lunch--Sloppy Joes, yams, spinach and watermelon along with a big glass of coconut water.

Snack-- raisins and roasted almonds, clementine
Dinner--Baked marinated skinless thighs,  Jalapeno Balsamic Brussels and leftover coconut cauliflower "rice"

Whole 30 Day 16-- Hey, My Pants Fit!!!

Didn't sleep worth a toot last night. Too much swirling around in my head. I went for a run this morning. First
mile kicked ass. 2nd and 3rd stunk. I didn't have enough energy to keep up my fast pace. Going to keep trying and hope things work out for my race on the 30th. Not feeling super confindent I'll PR right now.

On a good note, my pants that didn't fit 2 weeks ago are now fitting better. Hooray for reduced bloating! Wonder if it's the food or the not taking psyllium husk anymore?

Breakfast-- Power greens topped with an egg, bacon, yams fried in bacon grease and coffee as usual.

Snack on the go-- Coconut Cream Lara bar
Lunch-- Lamb and broccoli stir fry with moringa, yam greens, fresh ginger, curry powder and coconut aminos. Fresh mango on the side. Had a cup of peppermint tea afterwards.

Snack-- Banana, crunchy almond butter and flaked coconut
Dinner-- Ginger Coconut Cauliflower "rice" with Nom Nom Paleo's Damn Fine Chicken and yam greens. Had a handful of ice cold grapes afterwards.