Dairy good?

I grew up in a family of avid milk drinkers. My dad was raised on whole milk and my mom, a uber health advocate, wore him down until he finally switched to skim. We had milk with every meal and there was never a shortage of yogurt, cottage cheese, string cheese, American cheese, and butter in our household. Mom used to say it would make us grow up big and strong, and would keep our bones healthy. Her education as a nurse, and years of the dairy interests commercials, had convinced her that giving us milk products was the best way to insure we were getting the calcium we needed. Interestingly, I suffered from horrific ear infections as a child. My ear drums ruptured more than once, and doctors told my mom I could have permanent hearing loss as a result of the scarring. Even today, the scars on my ear drums can be seen when examined with an otoscope, something my nursing school colleagues loved to see for themselves! It never dawned on my mom that there could possibly be connection between the milk that was supposed to keep me healthy, and the awful infections that plagued me for years.

She is not alone, unfortunately, it has been engrained in us that dairy products are a vital source of nutrients and we should be consuming about 3 servings of low fat or nonfat dairy everyday. This comes directly from the FDA's recommendations.  Here's the real kicker, studies are now showing that children who consume low fat or nonfat dairy are far more likely to be overweight or obese, than those that consume 2% or even full fat!!! Say what?! Yes, it is true! How can this be you ask, well when all the fat has been removed from milk, you are left with a higher proportion of lactose (milk sugar) which is then absorbed more quickly into the blood stream causing blood sugar and insulin spikes.  Milk with a higher fat content is absorbed more slowly and won't cause the spike because the fat keeps blood sugar more steady. Plus, it promotes greater satiety.

Dairy and Infections: Unfortunately there has been a significant rise in incidences of food allergies among children over the last 20 years and you guessed it, dairy makes that list. In fact, dairy is the most common allergen amongst children. It is estimated that as much as 79% of kids who suffer from ear infections get them as the result of allergic reactions. Allergies cause the eustachian tubes in the ears to swell and therefore not drain properly. Bacteria thrive in warm, dark places so a blocked tube is the perfect breeding ground for an infection. Ladies, are you prone to yeast infections? Well if you love your dairy you may want to think again. Yeast loves sugar and it does not discriminate, so all that lactose could be contributing to those pesky infections.

Dairy For Protein: I had all but given up dairy while I was in the full swing of Paleo. I didn't even have cheese! When I did begin incorporating it back into my diet I was using only raw, organic products and no milk. Then about 3 months ago, I started using whey protein to supplement my growing dietary requirements. Since I'm going to CrossFit 5 times a week the demand on my body warranted greatly increasing my protein and calorie intake. It is very difficult for me to do this with whole foods, so whey seemed to be a great option. Here's why: when you're trying to build muscle whey is great because its full of amino acids, its relatively inexpensive, and its easy to consume. Additionally whey causes a spike in insulin and IGF-1 (insulin like growth factor) something that you want when you're trying to increase muscle mass. I didn't notice any significant side effects from the sudden massive consumption of whey. No GI issues whatsoever and no increased joint pain. What did I notice? Well coincidentally my acne prone skin has been more broken out in the last 3 months, than its been since I was a teenager. Maybe it is just a coincidence, but its been enough of a nuisance to make me think seriously about dumping whey.

Dairy and Your Skin: So what is the dairy-bad skin connection? Well like I said, dairy increases insulin and  IGF-1 which is great for building muscle but can also lead to skin inflammation and excess oil production. This seems to be more of a factor with nonfat dairy products because they cause an even greater spike in blood sugar and insulin levels. Here's another issue, processed dairy ranks near the top of the most inflammatory foods so its likely to exacerbate issues like eczema, rosascea, and even psoriasis. 

Dairy for Bone Health: Ok lets get real here. The United States has one of the HIGHEST rates of osteoporosis in the world and we rank amongst the highest in dairy consumption!!! But how can this be? Isn't milk supposed to help us build healthy bones? Not according to The Nurse's Health Study, a 12 year prospective study including over 77,000 women between the ages of 34 and 59. The study demonstrated that women with the highest reported milk consumption were more likely to have a bone fracture. Additionally you need more than just calcium for bone health. The milk we get in grocery stores has been virtually stripped of all nutritional value so it is fortified. It's very common to see vitamin D added to milk, but it is D2 (ergocalciferol)  which is the less expensive and also less bioavailable form. We actually need to be taking in D3 (cholecalciferol). We know that Vitamin D is important for calcium absorption, but we also need Magnesium to form osteoblasts and osteoclast, the cells responsible for building bone. Premliminary studies are demonstrating that most people in the U.S. do not take in the recommend amount in their diets. Also, a diet high in sugar increases magnesium secretion, leading to a greater deficit. Just so you know, in 2012 the average American ate 130lbs of sugar.

Dairy and Insulin Resistance: Lets stop for a moment and consider what milk's God intended purpose really is.... to nourish baby cows right? Just like a mother's breastmilk sustains her new baby, and helps the infant grow, cow's milk is meant to help baby cows grow big and strong. It is chock full of anabolic hormones (these stimulate growth) and then the dairy industry adds rBGH to the mix. Recombinant bovine growth hormone is given to cows to force their bodies to produce 15 times more milk than they would naturally. MMMM..... so when we drink milk we get a nice big dose of genetically engineered growth hormone too.

And just to paint a pretty picture for you: dairy cows are packed into stalls where they are usually knee deep in their own feces. They are pumped full of rBGH to stimulate milk production which often leads to infections in their udders (mastitis), and they are fed GMO corn that they aren't fully able digest. The breakdown of corn leads to a highly acidic environment in the cow's gut, causing ulceration. As a result of these horrific conditions, cows must be treated with massive doses of antibiotics, which are then passed through their milk to the consumer. So when you pour yourself a nice talk glass or ice cold milk think about all the things you are about to ingest: hormones, sugar, antibiotics... YUM!

Just FYI: the U.S. produces 21 billion gallons of milk per year. This is a multi-billion dollar industry so of course dairy is big business, regardless of what its doing to our health!

If you must have dairy here are some rules to live by:

• If you can get raw (unpasteurized) products from grass-fed cows, do! In it's natural state grass-fed dairy is full of CLA's, probiotics, and enzymes that may actually be beneficial. Yes, it still has natural hormones but it will also contain some good stuff. Plus, those who are lactose intolerant may be able to digest raw dairy.
• Goat and Sheep's milk may be more tolerable for those with a CMA (cows milk allergy). These can be a great substitute and since they tend to have a stronger flavor, a little will go a long way.
• Choose fermented dairy products like kefir, which contain lots of probiotics

 I am certainly not perfect and I do still use some dairy products, though I do not drink milk. I'm still using whey protein but have started supplementing with my favorite vegan protein again as well. Some of my favorite products are:

• Kerrygold grass-fed Irish butter
• Trader Joe's raw cheddar

Ultimately, you have to decide for yourself whether dairy is right for you and your family.  If you suffer from allergies, asthma, arthritis, an autoimmune disease, PCOS, acne, type 2 diabetes, or a thyroid disorder I highly encourage you to consider cutting dairy for at least 21 days to see if your symptoms improve. Please feel free to share your thoughts!

References:
"The Virgin Diet", J.J. Virgin
http://www.ncbi.nlm.nih.gov/pubmed/10728925
http://www.pcrm.org/health/diets/vegdiets/health-concerns-about-dairy-products
http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h6
http://www.ncbi.nlm.nih.gov/pubmed/6239577

How I Use Essential Oils Part 1

Good morning! I'm lying in bed on this gloomy Saturday and since I've got some time before CrossFit, I figured it was the perfect opportunity to do some writing. I know its been far too long, but with all the changes in the Anderson household, I've been lucky to have time for anything! So today I wanted to share a little about my newest passion, essential oils. Now I've been using oils for years, mostly in cleaning products, but lately I've taken it to a whole new level.

 My husband suffers from pretty awful allergies, which cause his asthma to flare up, so I am always on the hunt for natural remedies. I had heard in the past that there was a combination of oils that could be used for allergy symptom relief so a couple months ago I began a quest to discover this magical concoction. My online search brought me to this blog and ended up meeting with the writer, Mary Crimmins just a few days later. Mary is a local yoga teacher, health advocate, and consultant for dōTERRA (one the most highly respected essential oil companies in the world). Although I'd heard of dōTERRA, I really didn't know much about the company, let alone the differences between all the various oil brands. Like other supplements and "alternative" products, there is no regulatory board that certifies essential oils, so companies can make all kinds of claims about their products. This makes it difficult to discern if the oil or oil containing product you are buying is good quality. If you wander down to your local Wholefoods or other healthfood store, as I've been doing, you'll likely find essential oils but I challenge you to find one that contains only pure oil and no fillers. Additionally, its almost impossible to find one that you can use internally. That is perhaps the most compelling reason for me use choose dōTERRA’s products. Because their oils can be taken internally, you have even more options for use.

Here's a little tidbit from the company website:

dōTERRA’s therapeutic-grade essential oils are 100% pure natural aromatic compounds carefully extracted from plants. They do not contain fillers or artificial ingredients that would dilute their active qualities. Proper extraction and quality control methods also ensure that dōTERRA’s essential oils are free of any contaminants such as pesticides or other chemical residues. In addition to being 100% pure and natural, dōTERRA’s Certified Pure Therapeutic Grade essential oils are subjected to further quality testing that ensures the correct composition of the active natural compounds found in each oil. Even though an essential oil may be 100% pure, if the right species or part of a plant has not been used, or if the plant has not been grown in the right environment or harvested at the right time, or if it has not been distilled under the right conditions, the natural chemical makeup of the extraction will not provide as predictable and powerful a benefit. In some cases, the wrong plant harvested at the wrong time may result in an extract that contains harmful levels of some constituents

After meeting with Mary my head was absolutely spinning with all the potential uses for essential oils. I almost didn't know where to begin so I ended up purchasing a kit containing 10 oils, and adding a couple extras to get me started. Here's what I got:

melaleuca 
lavender
oregano
lemon
Breathe (respitory blend)
Onguard (protective blend)
clary sage
bergamot
slim and sassy
peppermint
Frankincense
deep blue

So how have I been using the oils? Well I've always kept lavender, tea tree, and peppermint oil on hand because I use them in my various homemade cleaning products, deodorant, and moisturizer. I also use them with my doula clients. But, adding all these new oils has opened up a whole world of possibilities. Here is how I use them in my daily routine:

Lemon: lemon and other citrus fruits have amazing detoxifying properties. I add a couple drops to my glass water bottle, with lots of ice water, and sip it throughout the day. Not only does it add great flavor to my water, but it helps my liver detox all day long.

Bergamot: This is one of my absolute favorite oils for its beautiful scent. It has calming properties so I rub it on my wrists before leaving for work in the morning, and I break out the bottle for a quick sniff throughout the day. It instantly gives me the boost I need.

Lavender: Lavender is an incredibly beautiful scent and has calming, antidepressant, and antihistamine properties. It's a staple in my deodorant recipe and it works well as a facial toner. I often sprinkle a few drops in my bath water and I also place a drop or two on my pillow to promote a good night's sleep.

Melaleuca: this oil has great antibacterial properties so its ideal for use in cleaning products. I use it to help keep my acne prone skin clear. I mix it in with lavender and coconut oil and use it as an evening facial moisturizer.

Oregano: This oil is HOT! It needs to be diluted for use but it is incredibly effective for fighting infections. I always get a tinnea rash on my back in summer (happens as soon as it gets humid) so I mix oregano and coconut oil, and apply it to the rash daily until it's gone.

Onguard: This blend is absolutely amazing. Not only does it smell yummy, it is highly effective as both a nontoxic cleaner and an immune support. It's a combination of wild orange,  clove, cinnamon, eucalyptus and rosemary oils. I usually rub a couple drops on the bottoms of my feet at night. If I feel a cold coming on, I'll put a couple drops under my tongue.

Deep Blue: This blend is a combination of wintergreen, camphor, peppermint, blue tansy, blue chamomile, helichrysum and osmanthus and is basically an all natural biofreeze. It is wonderful for sore muscles, something I have A LOT of experience with. I mix it with a little coconut oil and massage affected areas after a brutal WOD.

Frankincese: This is another oil that is fabulous for decreasing inflammation. I put 1-2 drops under my tongue each day and rub it on sore muscles or add it to my bath water. 

Breathe: This blend is a combination of laurel leaf, peppermint, eucalyptus, tea tree, lemon and ravensara. It helps to open up the airways so its great for chest colds and asthma. I rub a few drops over Chad's chest at night and put a drop right under his nose. My next big purchase will be a diffuser so he can breathe in the scent all night.

These are the oils I use most often, but I'm learning more and more just how many possibilities there are for other uses. I just placed my next order, and I cannot wait to try out some new products. One thing I love about this company is that you can sign up as a "consultant" which essentially just gives you a 25% discount on products and allows your to accumulate credit, which can be redeemed for free products. So yes, you guessed it, I went ahead and enrolled because I definitely can't say no to a great deal! With as much oil as I use, this was the best choice for me. If you are interested in learning more, shoot me a message or check out my doTERRA website. Stay tuned for more!
 

The Turning Point

So, I've now been ETPing (eating to perform) for approximately 8 weeks and I am loving the way I feel. I've improved in my lifts, and I feel so much better during WODs. There has been a dramatic change in my perspective since beginning this latest dietary experiment. For one thing I'm much more focused on improving my fitness than my body. Don't get me wrong, I still want to look good, but I gain so much confidence from killing a WOD that my focus has really shifted. I'm also far less paranoid about avoiding certain foods. Yes, I do try to stay away from gluten and anything processed but I don't restrict myself the way I used to. I still wholehearted believe in putting quality food in your body, but I'm open to exploring the benefits of a wider variety of foods.

I wanted to check in today for one specific reason: before and after photos. I've mentioned in previous posts that since starting CrossFit, I've put on a good 15lbs, and about half of that has been just since starting ETP. I starting digging through old posts from my paleo challenge because I really wanted to see what the extra pounds looked like.

This is me January 9th at 148lbs:

 This is me July 25th at 158lbs:

This is a side by side of me half way through the paleo challenge at 144lbs vs. this week at 158

I don't know about you guys but to me the pictures look almost identical. It absolutely blows my mind that I could be 14lbs heavier in the pic on the right! The truth is, yes my pants fit tighter in the thigh area and yes, I'm once again having to deal with "chub rub" when I walk.  BUT let me just tell you, those are some powerful thighs and I can't wait to see how much my squat PR improves over the next year!

According to the lovely BMI (which I am forced to use with patients) I'm now considered "overweight" and by conventional standards, a 5'6" female weighing 158 lbs is "heavy." It is unfortunate that we don't have a better way of measuring fitness in clinical practice because this is perfect example of why weight is not reliable. More importantly, this has been a huge wake up call for me. I know that I am capable of getting my body down to about 140lbs (the lowest its ever been) but at what cost? I like having muscle and I enjoy eating, neither of which are super conducive to me dropping weight. Whats the ultimate goals? Honestly I think working towards becoming competitive in CrossFit would be amazing, so that is where I want to put my focus. I want to keep getting stronger and fueling my body with what it needs to perform to its fullest potential.

Self Care

I realize the majority of my posts over the last several months have revolved around diet and exercise so I'd like to change that. After all there is so much more to health. Over the past couple weeks I've really started to take a hard look at the things I do to promote both physical and emotional well-being. Yes, eating well and going to CrossFit are important components, but what about things like going to church, taking baths, reading for pleasure, going out with friends? These are all examples of actions that promote well-being. When I attended the integrative health coaching program at Duke there was an emphasis on working with 6 different facets of wellness. They are illustrated below:

As a health coach, I asked clients to use this wheel as a guide for initiating changes that promote optimal wellness. With all the crazy changes going on in my life right now I think its time to do some personal reassessment, so that I can implement changes as needed.

I am very excited to be starting a new job and possibly furthering my degree, but I'm highly prone to spreading myself too thin so it is imperative that I have stress management strategies in place.When I look at the wheel I am pleased to say that my physical movement and nutrition are where I want them to be, and our new house is a beautiful, evolving space. So, going forward I'm really feeling called to developing/nurturing physical relationships and my spirituality. I think that both these areas are key to coping with stress. I'm becoming more accepting of the fact that Nashville will be home for  the next several years and I find myself open to putting down roots. After all Nashville is where I started my nursing career, met the love of my life, bought my first home, attended graduate school, got married, and built a house. I'd say the roots are pretty established! I've had difficulty letting go of the idea that we'd be moving back to California in the near future, so for a long time I reasoned that it'd be best not to form attachments. This has only served to isolate us and has prevented us from really establishing deep relationships.

My goals over the next 3 months are:

1. Attend Church on a consistent basis
2. Set a time to pray with Chad every day
3. Make plans with friends at least twice a month
4. Take time to connect with friends and family by phone, email, or card

I feel a renewed sense of excitement about our home and I'm looking forward to what the future brings.

TOTALLY INSPIRING

Well apparently the post I typed up, whilst sitting in San Diego on vacation mind you, didn't save. Oh well, not to worry cause I think this amazing post from GoKaleo pretty much sums up my thoughts. It's time we women stop hating ourselves, stop comparing ourselves the images in magazines, and stop feeling like we have to be something we're not in order to be accepted. Being healthy is about loving yourself, and when you love yourself you take care of yourself! It's not easy, but imagine shifting  your focus from looking good in a bikini to achieving a fitness or health goal. Chances are, you'll be way less hard on yourself about the way you look (super liberating!!!) and by reaching your goal, you'll consequently end up looking and feeling awesome. As for me, I want to legitimately be able to compete in the CrossFit games. What's your goal?

Update on supplements

In my quest to expand my knowledge of supplements for clinical application I've progressively added to my personal intake. It is so easy to get carried away with supplements when you spend a lot of time researching their benefits. I've gotten really good about taking various pills each day, but I've decided its time to begin streamlining things. This is both for the sake of convenience and cost. So what are the essentials? Here is the list of what I  believe everyone should consider taking daily:

Omega 3's EPA/DHA 1000-2000mg
Probiotics with at least 20 billion live bacteria
Vitamin D 5,000 IUs
Multi-V

Here is what I am currently taking:

Phytomulti daily multi-v
Ultraflora probiotic
Astaxathin 8mg
Omega 3 EPA/DHA 1000mg
Gaia adrenal support
Vit C 3,000mg 
Vitamin D 10,000 IUs
Creatine (concrete) 5g
Whey isolate

Actually looking at the list, it's difficult to decide where to make cuts, but I've made a pretty remarkable discovery over the last 3 weeks. Turns out, when I'm properly fed, I feel pretty darn good! DUH! I'm convinced that I'm feeling better because of changing my diet rather than using so many supplements, but I am slightly hesitant to drop any of them. However I know that by eating the amount that my body needs, it is able to properly synthesize hormones, which means I may not require so much supplementation. Plus, I'm spending upwards of $150/month on all this stuff. Time to prioritize! All that being said I plan to drop the adrenal support and the astaxathin when I run out. I'm struggling with whether to look for a less expensive probiotic, but in truth I am really impressed with the quality of Metagenics products. I love their multivitamin and I plan to use their fish oil when I run out of my giant Costco bottle.

I'm trying out a new whey protein from Musclefeast, which should save me some $$$ since its just about $62.00 for 5lbs. There is really no way for me to meet my protein requirements without using a good whey supplement, but it can definitely get pricey.
 
Making some changes should bring the monthly cost down to around $100/month, which is still higher than I'd like it to be, so I'll be looking to make more cuts over the next couple months.

If you are interested in purchasing from Metagenics you can use my provider code BAnderson. Shipping is free which is awesome! I also recommend iherb.com for a wide variety of supplements, complete with reviews.

BodPod

So this morning I rolled outta bed at 6:30 and headed about 15 minutes down the road to have my very first BodPod measurement done. This is supposed to be one of the most accurate methods for determining body composition, so I was really excited to have it done. In preparation you aren't supposed to eat or drink anything for at least 2 hours prior, and you have to wear either a swim suit or sports bra and compression shorts. The actual BodPod is just that, a little pod that your sit in while it magically calculates your numbers. But first you get to step on the scale to get a baseline weight. So here are my numbers:

Height: 66"
Weight: 157
Body fat: 19%
Lean mass: 130lbs
Fat mass: 27lbs

First of all I will go ahead and address the weight because GOOD LORD, that is roughly 17lbs more than what I weighed on my wedding day in October! Ok, so some of that was my body just repalcing what it needed, because my weight probably should have been about 145. Realistically I've gained about 12lbs since starting CrossFit in January, which I have to assume is muscle. I'm trying not to freak out about the weight and focus on the awesomeness of my current bf%. Also, my clothes still fit! Yes, my pants are a bit tighter in the thigh area, but I haven't had to buy new clothes to accommodate them :)

Now that I have these accurate numbers, I can really tweak my TDEE, so with the help of the Eat to Perform team, I've come up with a few changes that will hopefully help me continue to build muscle and lean out. Again, this is a work in progress, but here is the latest:

Loading days: Monday, Tuesday, Thursday, Friday, Saturday
TDEE: 2400-2600 calories
Protein:175g
Carbs: 175-200g
Fat: 135g

Control days:Wednesday, Sunday
TDEE 2000-2300 calories
Protein: 175g
Carbs: 100-125g
Fat: 135g

I'll plan to eat nearly all my carbs after my 5:30p WOD which means I'll be sticking to protein, fat, and veggies for most of the day. This also means no more  pre workout banana and shake, which is actually really convenient with my new work schedule. However, this means I will be absolutely slamming the carbs at night. THIS COULD GET FUN! 

Sorry for the delay!

I can't believe I haven't checked in, in so long! Things have been a little crazy in the Anderson household, which seems to have become pretty standard around here. I am continuing on with ETP (eat to perform) and I'm really loving the way I feel! It is absolutely terrifying to be consuming so many calories (2,300-2,500) when you've been operating under the impression that you should keep calories low, in order to loose weight. At this point I've experimented with just about every diet out there with the latest being paleo. I gotta say though, I was disappointed in the results I had from the 30 day paleo challenge and I was left searching for answers. Stumbling upon ETP has been extremely informative, and it just makes so much sense. If you are working out and expending the energy that CrossFit requires, you need to feed your body!

I'm not gonna lie, it's been tough to increase my caloric intake by nearly 1,000, but it's also pretty liberating to come home and eat bananas and dare I say it, white rice! This routine works really well with my busy schedule because I get to consume the majority of my calories in the evening. This is super convenient since its much easier to eat what I want, when I'm at home. I've been sticking to "fasting" in the morning, so I have about 10g of whey protein along with bullet proof coffee. I've been waiting until my body tells me its time to eat (usually between 10:30 and 1). I'm focusing on meat, veggies, and fat for most of the day and then having a banana and a protein shake before CrossFit. Afterwards I usually have a banana while cooking dinner, which usually consists of meat and sweet potatoes and /or white rice. Before bed I usually have another protein shake, depending on what I need to hit my numbers. I have been tracking my intake, just to see where my numbers fall. It will be nice to get to a point where I don't need to track, but for now its been really informative.

Friday morning I'm scheduled to have a BodPod done, so I'll get a really accurate measurement of my body composition. This will also allow me to adjust my TDEE accordingly. I'd like to work on making sure I'm getting enough veggies in during the day, so I can focus on simple carbs at night. I've tweaked my numbers this week to see how I feel during WODs and I recently starting taking creatine to help build and repair muscles. Today is a rest day and I'm taking full advantage. I'm gonna keep the carbs to around 150g and see how I feel during tomorrow's workout.

I promise to check in again soon, right now I need a snack :)

Feeding your body

Wow, what an interesting week its been for this girl. It is such an odd experience to be searching for ways to hit my macro and calorie requirements, rather than freaking out because I'm about to go over them. It's been rather liberating to be able to enjoy foods that I'd normally stay away from, and I even feel better eating them. Say what?! To honest I'm sticking to mainly paleo but I've definitely made the shift to about 80/20. I'm avoiding gluten for the most part, as it does tend to hurt my stomach, but I'm eating WHITE rice and using whey protein throughout the day. I'm also eating bananas like crazy, something I've been avoiding because of the their sugar content.

My biggest concern when I decided to try ETP was the weight gain, which I know is NOT what matters, but it is so difficult to get out of that mentality. Reading through the FB posts and ETP forum, I can tell a lot of women are having the same issue. When your muscles are properly fed, you're going to go up in scale weight. This is terrifying for those of us who've worked to so hard to loose weight.

Since starting CrossFit in January, I've put on a good 8lbs. My clothes still fit, I haven't had to go up in sizes, and my measurements are about the same. As far as I'm concerned that weight gain has to be muscle, so unless someone has another explanation, that's what I'm going with. Since starting ETP I've put on about 3, so total weight gain has been significant. Again, my clothes fit, I feel great, and even after just one week of ETP, people are making comments about me looking leaner. More importantly, I don't feel so damn lethargic! I've been running myself into the ground trying to kill the WODs and go to CrossFit even when I'm exhausted. Duh Britt! Maybe you should listen to your bod?! If I want to become a better athlete, I should probably give my body what it needs!

Getting started with ETP can be a little confusing, but essentially you eat your carbs around your workouts. Here is a typical week for me, and what I plan to follow at least until I get my BodPod measurement done:

2,558 calories

Monday- WOD: 200g carbs/155g protein/126g fat

Tuesday- WOD control day: 150g carbs/160g protein/145g fat

Wednesday-Rest  control day: 150g carbs/160g protein/145g fat

Thursday-WOD:200g carbs/155g protein/126g fat

Friday-WOD 200g carbs/155g protein/126g fat

Saturday-WOD control day:150g carbs/160g protein/145g fat

Sunday- Rest control day:150g carbs/160g protein/145g fat

In the mornings I have 1 serving of whey protein mixed in water, and some BPC, which puts my calories at about 470. I don't have my first solid meal until around noon, at which time I stick to protein, fat, and veggies. If I workout I have a banana and another serving of whey 30minutes to an hour beforehand. After I workout, I have a banana, whey, and a serving of creatine while I'm cooking dinner. On days that I'm resting but working out the following day, I have the majority of my carbs at night.

So I eat carbs around my workouts, when my body is able to utilize glucose most effectively to stimulate muscle growth and fat loss. This works out great, since I can sorta be like a normal human again. If I want to go have pizza with friends, I can do it! A piece of cake? Sure! This is known as "eating for joy" rather than cheat meals, which I totally love. They key is to not eat for joy at every meal!

Eat to Perform

So if you read my last post you know I've been exploring carb backloading (CBL). After pouring through the e-book I came upon a very important caveat... "Not recommended fro CrossFitters." Blast! I was a little crushed when I saw this so I decided to continue my search for more info, as I was convinced that someone had to have adapted CBL to CrossFit athletes. It didn't take me long before I happened upon eat to perform. MIND BLOWN! The calorie calculation that I posted last week actually came from this site and the rationale behind it is that most endurance athletes (CrossFitters) are underfed. The idea is that in order to stimulate one's metabolism to burn fat, it is essential to be taking in adequate calories.When you under eat, your body holds onto fat. Couple that with excessive workouts and you are really just screwing up your metabolism. So the idea is to eat more, which will in turn allow you to work harder in the gym, leading to better body composition.  Like CBL, you load up your carbs around your workouts.

Here are the basics:

• Use to TDEE (BMR) calculator to determine your caloric and macro nutrient needs
• Hit your protein number first and then fill in with fat and carbs
• If you work out in the evening, stick to protein and fat for most of the day and then load up on carbs pre and post workout
• If you plan on resting tomorrow, stick to lower cabs today. If you rested today and are WODing tomorrow, load up on carbs tonight.
• Use the basic parameters of ETP as a jumping off point, and then listen to your body to determine what works best for you
• Focus on performance first, then fat loss

The funny thing is, there was a time in my life when I absolutely blasted low carb diets. I was convinced they messed with thyroid function, and much of the weight loss was actually water loss. This is actually true and yet over the last 6 months what have I been doing? That's right, low carbing! I've gotten so caught up in the desire to be lean, that I compromised some of my own basic principals. The week of my wedding (in October) I was down to 141lbs. I was so nervous that I wasn't able to eat much. Yes, my weight was low and I was looking lean, but I wonder how much muscle I lost that week? My weight rebounded QUICKLY after the wedding because my metabolism wasn't working at an optimal level to keep it off. Then, I started paleo in an attempt to get the weight back down. I've loved Paleo and it has kept me eating clean, but staying so low on carbs hasn't done me a whole lot of good. I think its time for a shift in perspective. Its not about weight, its not about weight, IT IS NOT ABOUT WEIGHT. The truth is, my weight has continued to rise but my measurements have stayed the same. Whats really important? Body composition right? I think its time to take a vacation from the scale again. It is just too damaging to my psyche, so today was my last weigh in for a while. I'm scheduled to have my body comp checked via BodPod June 21st and I'm really looking forward to the results. I plan on moving forward with ETP and it'll be interesting to play around with the numbers. Today, I'm 155lbs and my numbers look like this:

2,558 calories

CBL Days:
Carb- 200g
Protein- 155g
Fat- 126g

Control Days:
Carb- 147g
Protein- 155g
Fat- 150g

I usually WOD 5 days/wk so my normal week should look like this:

Monday: WOD/CBL
Tuesday: WOD/CBL
Wednesday:WOD/CBL
Thursday: WOD/Control
Friday: Rest/CBL
Saturday: WOD/control
Sunday: Rest/CBL

Of course this changes depending on whether I decide to rest on different days, but this is generally what I'll be working with. Today is a control day, since I'm going to take tomorrow off. I'm looking forward to this latest experiment and as always I'll be documenting the journey.

Here goes nothing!

You want me to eat what?

I have to say, this whole nutrition/diet thing is a fascinating beast. It is so interesting to research different perspectives on what and how we "should" be eating for health and fitness. If you would have told me 10 years ago, or even 4 years ago that I'd be eating this much FAT, I'd have laughed in your face and called you crazy. When you grow up... I'll just say it... fat, you are always searching for something to make you not fat. Needless to say I began dietary experimentation at an early age. Fast forward to today, and the quest for dietary perfection continues. Now, I don't believe that there is one specific method that works for everyone, there is just too much genetic variability. However, as I've stated before, eating processed crap is clearly a threat to health because its not real food! Additionally, many of us have food intolerances that cause inflammation in our bodies, contributing to everything from arthritis to diabetes. Therefore, you have to find what works for YOU. I used to pride myself "not having any allergies" come to find out, I actually have a few sensitivities with gluten definitely being one of them. The other night I decided to indulge in some pizza (it literally took me 20 minutes to figure out which one I wanted since it such a rare treat) and it wasn't long before I was regretting that call. About 30 minutes later, my stomach was churning and I thought I was gonna puke. Good news/bad news: I never want to eat "regular" pizza again! It's just not worth the pain!

So as my last few posts have reflected, I've been drinking bulletproof coffee every morning for the last 2 weeks. This has been in conjunction with a pretty low carb diet, which has been interesting, but I think I'm finally starting to adapt. I started out by having the BPC with breakfast, but that proved to be too much. For the last week or so I've been skipping breakfast, and just having the coffee. Breakfast is my most favorite meal so I thought this would be a big challenge, but its actually been ok. Drinking the coffee has staved off hunger until lunch time, and has really kept me from having much of an appetite. It has been a really interesting experiment. Ok but here's the deal, after initially loosing a couple lbs, I'm now up 2 lbs and feeling a bit pudgy. Normally, when I cut carbs, my stomach is noticeable flatter after just a couple days. The last two mornings however, I've woken up to belly bloat. What gives?! Honestly, the only explanation I can really think of is that the carb deprivation has sent my body into starvation mode? As in, its now holding on to all the fat because it needs that energy source to keep up with the intense WODs. I'm not really sure, but I'm definitely interested in making a change ASAP.

Enter carb backloading (CBL). I have been pouring over articles and a lengthy e-book by John Kiefer, the expert on the topic, and am really interested in the science behind it. He explains a very complex hormonal cascade and basically asserts that carbs should be avoided until after one's evening workout. Post workout and up until bedtime, simple carbs should be "slammed" in order maintain fat burning hormones. Again, I think using this concept and tweaking it to fit one's individual needs is appropriate. I've seen a lot of conflicting info regarding using this type of eating for CrossFit athletes, as well as for women. What I've been able to piece together is that ketogenic diets are not great for CrossFitters, so implementing the first phase of CBL (eating 30g of carbs/day) would not be ideal. Also, because of estrogen and several others factors, women do not require the same amount of carbs as men and can more efficiently burn fat for energy. So all this has left me a little confused/fascinated by the idea of cycling my carbs. I realize that once again, this is going to take some experimentation on my part, but thats nothing new for me. One thing I did notice after last week's painful pizza indulgence, when I woke up  the next day, I actually felt really lean. Coincidence? Maybe not. I am still really determined to have six pack abs, and hopefully in the near future.

I found a pretty awesome blog that talks a lot about CBL and has a great calculator for determining BMR and caloric needs. I am however, ever so skeptical of the numbers it produced for me. Here they are:

BMR Calorie Calculator

---

Mifflin-St Jeor Formula: 1,282 caloriesKatch-McCardle Formula: requires bodyfat % caloriesHarris-Benedict Formula: 1,451 caloriesAverage BMR: 1,367 calories

Total Daily Energy Expenditure (TDEE): 2,358 calories

Protein
Grams: 152
Calories: 608
Percentage: 26%

Carbs
Grams: 100
Calories: 400
Percentage: 17%

Fat
Grams: 150
Calories: 1,350
Percentage: 57%

The author does not necessarily advocate counting calories but it is interesting to see it all broken down. One things for sure, I have got to add some carbs back in. I don't think I'll be eating pizza or turnovers, as some CBLers suggest, but I'm definitely down with the sweet potatoes, smoothies, and white rice. 

Stay tuned for more!

Bulletproofing... again

So after a week of drinking BPC daily (and loving it!) along with eating low carb. I'm feeling pretty great, and I'm even a couple lbs lighter. I must confess that I did have a "higher carb" meal yesterday morning, because I just wasn't in the mood for eggs and kale. I ended up making a small pancake, topped with almond butter, strawberries, chia seeds, and shredded coconut. Here's the recipe:

1 large egg
1/2 med banana mashed
1 pinch baking powder
1 tbsp coconut flour
1 tsp vanilla extract
1/2 tbsp water

I mixed all the ingredients and spooned the mixture into a skillet, heated to medium low and covered with coconut oil. The trick with these pancakes is that you have to cook them low and slow, and not mess with them too soon, or they will crumble. From the picture you can probably tell I flipped my pancake too early. It was delicious nonetheless.

I think the hardest thing for me to give up has been fruit. I love having bananas and berries in the morning, and I'm still debating whether or not I'm willing to give them up.  I will say, I like the idea of encorporating higher carb meals a couple times a week in "cheat meals." I know for me personally, its a real balancing act; I can easily fall into the trap of having too many paleo baked goods, sweet potatoes, and fruit. I seem to do best when I limit carbs, its just a fine line and takes discipline to really listen to what my body is asking for.

Last night's dinner was grilled pork chops over a large salad. I mixed balsamic vinegar, maple syrup, and brown mustard to make a glaze for the chops.

Gotta love quick and easy!

This morning I decided to have BPC without breakfast. I did have a tbsp of almond butter, and then headed out the door. I gotta say, I felt awesome. I ended up eating lunch around noon, but I wasn't desperate to eat. I had a 2 egg omelet with sun dried tomatoes, bacon, and spinach (no cheese) and a side salad. Around 4:30 I had some more almond butter, and then headed to CrossFit.

When I got home I had some protein powder mixed with almond butter (yes, lots of AB today) and then got dinner started. Unfortunately, my meatloaf was not a huge success this evening, so I'm not gonna bother posting the recipe. I ate it anyway, along with a huge salad.

Bulletproof Day 5

Well, nothing like waking up to the sound of the yard guy cutting your grass at 7am! I guess he doesn't believe in sleeping in. The good news, now I have time to recount yesterday for ya. I know, you are so lucky!

So it was a fairly typical Friday, aside from the fact that I was STARVING all day. For breakfast I had BPC, bacon, raw cashew butter, and some strawberries. I know I'm supposed to be staying away from fruit, but I needed some carbs big time. I started to get hungry around 11am and ended up having leftover chicken/veggies stir-fry at 11:30. Around 3pm I had a bowl of roasted brussel sprouts with chicken sausage and avocado. Then I had some protein powder mixed into almond butter. I know, that's actually a lot of food, but I was THAT hungry.

And now comes the confessional: my sweet friend Aubrey, and her husband are moving to Vegas next (pause for :( :( :( :( ) week so there will likely be some drinking over the next few days. Last night was the first time we've gotten to hang out with them all week, so how did we kick off the evening? Well Aubs and I started with some "skinny margs" of course! So here's how the evening played out for me:

2 skinny margs along with some guac (no chips for :))
1 bunless burger topped with bacon, pepperjack, avocado, tomato, lettuce and jalepenos w/ a heaping helping of sweet potato fries
1 overly sweet prosecco/hibiscus concoction

It definitely could have been worse... I didn't have dessert, mostly because I elected to wear my tightest pair of jeans, and literally couldn't fit anything else in them. I'm still considering this a victory, even if it was because of the jeans and not my awesome willpower. I wish I would have stopped at 2 margs, and not had that 3rd drink, and maybe backed off on the fries. All in all I'm ok with last night, though I know I've got to be "good" for the rest of the weekend. Perhaps last night will "ignite" some fat burning? I guess I'll have to wait and see, for now I'm enjoying a cup BPC and gearing up for CrossFit :)

Bulletproof Day 4

I noted in the last post that I have been experiencing some significant drops in energy in the afternoons this week. I attributed this to my minimal carb intake however, there may be another explanation. I've been so busy/overwhelmed this month that I completely lost track of time and didn't even realize I was due for my period. Sorry if you think that's TMI but hey, you're the one reading this, so get over it. This is a pretty significant development, because hormonal fluctuations that go along with a woman's menstrual cycle have a notable influence on energy levels. Since I've got this going, I'm super curious to continue BP into next week, and see if my energy level improves.

 Not that this was really the goal, but this week I'm down just under 2 lbs, which is highly unusual considering I'm on my period (I'm usually a good 2-3lbs heavier). I would say this has to be the results of how I've been eating. I will say, I am really missing carbs. I finally broke down today and had some strawberries with breakfast.

Here's what all I ate:

breakfast: protein powder, almond butter, chia seeds, coconut milk, shredded coconut, strawberries. BPC

snack: almond butter

Lunch: bison patty, lettuce, spinach, jalepeno, fried egg, tomato, asapargus

Dinner: chicken, bell peppers, zucchini, onion stir fry

snack: protein powder, cashew butter


Not gonna lie.... I miss bananas big time!

Bulletproof Day 3

 So I meant to post this yesterday... apparently I didn't hit "publish" so here it is:

I know, I know a day behind, but mornings seem to be the most convenient time for me to get things done this week. Day 3 was interesting... I opted to have mu BPC first and then had breakfast about an hour later. I can't normally get away with this, but I had the day off yesterday. I ended up making a "pudding" I don't really know what else to call it but here'e whats in it:

1 scoop protein powder
1/4 cup walnuts
1 tbsp shredded coconut
1 tbsp ground flax seeds
1 tbsp cacao nibs
1/4 cup coconut milk
1/3 cup apple sauce

I just mix everything together and eat!

One thing I've noticed is that I'm pretty hungry in afternoons, and I experience a significant dip in energy around 3pm. I had lunch around 12:30, which was just eggs, kale, turkey bacon, and avocado. I had another scoop of protein powder around 3:30, hoping to boost my energy for Crossfit. Last night during the WOD, I really noticed my energy drop. The only explanation that really makes sense to me, it that my body is REALLY missing carbs. I haven't bothered to track my macros (protein, fat, and carbs) but I would guess that I'm well under 100g of carbs/day, and possibly more in the 60-80g range. The ONLY fruit I've had this week has been in the form of applesauce... where normally I'd have a daily banana and serving of blueberries. I also have sweet potatoes on a fairly regular basis, but not this week.

Dinner last night was a bison burger topped with tomatoes, onions, lettuce, jalepenos, and avocado, along with a side of frilled asparagus.

Bulletproof Day 2

Yes I realize that technically its day 3, but I'm catching up this morning after yesterday's craziness. Plus, I'll post about today later, right now I want to write about day 2. Here goes:

My morning started off great... same breakfast as day 1(eggs, turkey bacon, kale, avocado) but I added a little more coconut oil and kerry gold to my coffee. I also added a little organic cacao powder for a chocolatey flavor. YUM! I did quite a bit of "research" trying to determine whether or not it is worth it to invest in some MCT oil, or just stick with the coconut. I really couldn't find anything to justify shelling out $30 for the MCT oil. Some people say MCT is best for "fat burning," while coconut has more antifungal/antibiotic properties, but there just was nothing super convincing about any of the arguments. So, for now, I'm sticking with the coconut.

I headed to clinic after breakfast and noticed that on the way, I kinda burping up the BPC... Sorry I know that gross but I'm trying to be real here. I think the issue is that I'm having the super fatty coffee, with a pretty substantial breakfast, which is probably a little too much in my tummy at once. I dunno, this is all trial and error this week so better me than you right? I know some people HCL or digestive enzymes with the BPC to better digest it, I'm hoping I don't need to go that route just yet. Anyway, the increased fattiness of my coffee held me over from 7:30am to nearly 1. Unfortunately, instead of eating, I ran errands for another hour so that by the time I got home, I was REALLY hungry. I ended up having leftover grilled chicken thighs and asparagus.   

About an  hour later I was somehow hungry again.... SO I had scoop of protein powder mixed into applesauce, topped with shredded coconut and cacao nibs. Then... 2 hours after that I had a spinach salad with balsamic vinegar and avocado.

Alright... so not that bad... clearly I need to eat earlier on, and eat something really substantial, but then came the real challenge. One of the perks of my job is getting to go to fancy dinner presentations on occasion, and last night was one of those instances. The presentation was given at Kayne Prime, a supper uppity steak place in Nashville. Do you know how hard it is to stick to you guns when they are passing around this like pork belly topped with cotton candy, gruyere Mac 'n' cheese, and duck tacos? Plus excellent wine and desserts??!!! I ended up eating a bit of the wedge salad, which was unfortunately topped with blue cheese and then I ordered a 6oz filet. The side dishes were served family style and of the choices, I elected to have the creamed spinach rather than the mac, carmelized corn, or gratin potatoes. I also refrained from any of the amazing sweet rolls... I know, I know, GO ME! I do have to admit to indulging in some pinot noir, but hey I'm not perfect.

Would I call yesterday a success? In some ways... I certainly had some little victories. I'm not completely sure how that wine and excessive dairy intake (in the form of cheese) is gonna go over, but this week is about experimenting, so we shall see. I'm looking to forward to spending day 3 at home, catching up on house work and hopefully eating well. More to come soon!

Bulletproof Day 1

Well, it's Monday again, not my favorite day of the week, but I'm determined to make the best of it. Today is dia numero uno of my latest dietary experiment, and I gotta say, this one is pretty enjoyable thus far. Yes, I realize I've only made it through the first hour/meal, but its off to a good start. I just partook in a lovely cup of bulletproof coffee, and it was delightful. It was pretty similar to the coffee Chad and I have been drinking because I usually use full fat coconut milk as creamer, however the slight buttery taste from the Kerry Gold was a great addition. I also had turkey bacon, kale, 2 scrambled eggs, and avocado. Though I LOVE my breakfast cake recipe, I'm trying to get away from using the microwave as much as possible. I want to focus on lightly cooking or eating more raw.  Its been really interesting to see how my appetite and preferences have shifted since starting paleo. I definitely don't have the sweet tooth that once ruled my life, and I'm doing better with eating savory foods for breakfast.

 Later on...

Lunch was balsamic brussels with walnuts, and I ended up drinking a protein shake around 2:30pm. Definitely regretted not bringing a more substantial lunch, since I was pretty hungry as I headed to Crossfit. I grabbed a handful of walnuts on my way, so that certainly helped.

By the time I got home  I was REALLY hungry. I threw some chicken thighs and veggies on the grill and whipped up an "Asian" sauce to go along. Viola!

So after dinner... Chad wanted some more coffee, and I could not resist. Probably didn't need another serving of BPC but it was highly satisfying, and a nice ending to the evening.

I think Day 1 was pretty successful... The coffee was awesome, and I definitely wasn't hungry mid-morning, like usual. I did still experience my 3pm crash, but I didn't expect that to resolve immediately. I'm hoping over the course of this week, it will. I'm happy that I maintained a pretty low carb day, and after having had a banana nearly everyday since January, I fared pretty well without one. Anyway, time to get some sleep and prepare for Day 2!

Bulletproof Coffee

So I don't know if you've heard about bulletproof coffee but it has been steadily gaining popularity, particularly amongst CrossFitters. I first heard of the concoction from our friend Matt, and I was intrigued. Here's what it is:

8-10oz high quality organic coffee
2-6 tbsp grass-fed butter
1-2 tbsp MCT oil or coconut oil

You throw everything in a blender or use a hand mixed to create a creamy, foamy concoction.

Like most people, you may be taken back by the ingredients as they are pretty fatty. The theory behind drinking this coffee is that high quality fats promote energy, metabolism, mental clarity, and overall health. What I didn't realize is that there is a whole diet that goes along with drinking this mixture. I was really interested to see that Dave Asprey, the proponent of this coffee follows what he calls an "upgraded paleo" diet. His diet is compromised of 60% healthy fats, with the remaining calories coming from veggies and high quality protein. You can visit  this site to check out the full diet breakdown. This is pretty much the ratio I was following when I had great success with paleo. Once I added in more carbs my weight stabilized.

For the sake of experimentation I'm planning to try out the "bulletproof diet" for a week, and write about my experience. I plan to have the coffee every morning and cut out ALL fruit. This is not a requirement of the actual diet, but I'm hoping to keep it as low carb as possible. I'll get the rest of calories from veggies, meat, and my protein shakes. This of course means I'll have to give up sweet potatoes too. I think I can... I think I can.

I plan to start this tomorrow and I think my biggest challenge will to give up bananas, and my usual breakfast. Should be an interesting experience though, so stay tuned!

Asian Stir Fry with Zucchini Noodles

I am so lucky to have a friend who loves eating Paleo as much I do. Check out her awesome blog for great meal ideas http://www.paleomadepainless.com/2012/09/day-11-12-13.html, but before you do that, take a look at my latest creation. Being the genius she is, Aubrey made noodles out of zucchini for chicken parm the other night. I have attempted these noodles in the past, but didn't even realize I had the proper tool to make em (I'd tried using a knife in the past)! Once I figured that out, I was inspired to make a yummy Asian stir fry, and use the zucchini noodles as a base. So here's what you need:

Stir Fry:
1 lb boneless skinless chicken breast cubed
2 large zucchinis washed and dried
1 medium bell pepper julienned
1/4 large onion diced
Salt to taste


Sauce:
1/4 rice wine vinegar
1 inch piece fresh ginger diced
1 tsp toasted sesame oil
3 garlic cloves diced
1 tsp raw honey
1 tsp red curry paste
2 tbsp coconut aminos
1/4 cup coconut milk
2 tsp sriracha 
Combine all ingredients in a medium sized bowl.


I heated some coconut oil in a large pan on medium heat. Then I added the chicken and topped it with a little sea salt, allowed the chicken to brown for about 5 minutes, and then added the onions and peppers. While those cooked down I prepped the zucchini (see below). Just before the chicken was finished cooking, I added my sauce and allowed everything to simmer for about 5 minutes. I then turned off the heat and added my zucchini noodles.

So easy!

So yummy!

Eliminating Toxins Part 1

I know I've been promising this post for weeks now... ok months... so here it is. Finally! I was inspired this AM when I heard on the news that the FDA is launching an investigation into the safety of a common ingredient in antibacterial soaps and gels, triclosan. Studies show that this chemical causes hormone disturbance in rats, go figure. Come on people! We kill a few germs in exchange for messing up people's hormones?!! Anyway, here's the post:

Many of us do a pretty good job eating clean, and eliminating GMOs and processed crap from our diets. Unfortunately, we often forget about all the toxins we are exposed to from the air we breath, the water we drink, and the THOUSANDS of products we apply to our skin, clean with, and store our food in. Putting real food in your body is an excellent first step, but what about the things you put on your body, or breath into your lungs? Ever think about the disinfectants you spray your counter tops with? How bout the pans you cook with? Ever looked at the ingredients in your lipstick or favorite shampoo? I think what is most terrifying is that in many countries chemicals commonly found in household products in the USA, are banned!!! I read something in a presentation from Metagenics a few months ago that was horrifying, " it has been estimated that by the time the average woman grabs her morning coffee, she has applied 126 different chemicals in 12 different products to her face, body and hair."- Smith and Lourie "Slow Death by Rubber Duck"

The campaign for safe cosmetics conducted a study of several of the top lipstick brands and found that 61% of those tested had significant lead levels. Highest levels were found in those by L' Oreal and Cover Girl. I don't know about you, but to me, this is absolutely unacceptable!

Here's something to think about: women shave their armpits and then apply aluminum laden deodorant to their freshly exposed pores, right over the axillary lymph nodes. That aluminum can then penetrate the skin, and travel through the lymph system. SCARY! Researchers are linking aluminum exposure to breast cancer and dementia! So here is my homemade deo recipe:

6-8 Tbsp Coconut oil (solid state)
1/4 cup baking soda
1/4 cup arrowroot powder or cornstarch (arrowroot is preferred)
6 drops of lavender essential oil
10 drops of tea tree oil
Heat the coconut oil for 30secs-1 min, just so its soft enough that you can mix everything. Add remaining ingredients and thoroughly combine. Store in a glass jar and just apply with my fingers. This makes enough to last for months!
* this is NOT an antiperspirant... you're supposed to sweat people!

This week I made a huge batch of cleaning supplies from just a few simple ingredients. I put everything in spray bottles for convenience, and I always label the bottles with both name and ingredients. Here's the list:borax, white vinegar, baking soda, hydrogen peroxide, lavender essential oil, natural dish soap, and water. 

Here's what I made:

glass cleaner- equal parts water and vinegar

all-purpose antibacterial- H2O2, vinegar, natural dish soap, H2O, lavender EO

toilet cleaner- borax and vinegar

 For a scummy shower or tub, I sprinkle baking soda all over and then spray it down with my all-purpose cleaner. Allow it to sit for about 10 minutes and then wipe down with a sponge.

Next on my list, homemade laundry detergent! Stay tuned.

 

Little retreats

Greetings on this lovely Monday morning! After a stormy weekend, I am actually feeling quite rejuvenated, a welcome change from how I usually feel on Mondays. The topic of my women's circle this month is RETREAT, and it has been wonderful to create space in my life and truly give myself room to just be. I feel much more centered and it has stimulated a lot of creativity. I ended up redoing our front flower bed, building a curtain rod from copper pipe, and finishing our master bedroom. It feels so amazing to create a lovely, welcoming space to come home to. Additionally, I've made a lot of progress professionally. Over the last two weeks I've had two difficult conversations with colleagues, and ya know what? They actually turned out incredibly well! I am feeling so grateful to have this weight lifted off my shoulders!This weekend, though I had a whole list of things I wanted to get done, Chad and I were sequestered in our house because of the crappy weather. It ended up being an incredibly restful weekend. We stayed in our PJs most of the day, and really got to relax. Even though we spent most of the weekend lounging, we still got a lot accomplished, and today I feel good instead of burnt out. Just a powerful reminder of how important it is to allow yourself to rest and recharge.

So last week I had a minor freak out about my weight. Once I came back down to earth, I took inventory of how I've been feeling and how my body actually looks, and I have to say, I'm totally happy with where I'm at.  Yes, I would still really love that six pack, but I have total confidence that I will get there. Nevertheless, last week I subbed protein shakes for my normal breakfast 5/7 days, and really felt great! I was much more aware of my body, and made an effort to listen to it. On the days when I was really hungry, I had a big breakfast, otherwise a shake was just perfect!

Saturday we had planned to have friends over to bar-b-q. They came in to town for the Country Music Marathon and had a really rough race with the storms. They were pretty exhausted so we ended up meeting them down town for dinner instead. We totally indulged on too much wine, and topped it off with chocolate cake from Wholefoods. Hey, gotta do it every once in a while right? Aside from that, my diet was really good all weekend and I didn't have any tummy issues, thank goodness!!!

I'm so excited to see what this week brings as I continue to make space.

Don't panic, its just a number

So earlier this week I had a bit of a melt down after a reunion with my bathroom scale. I know, I know, weight is not everything, but it really freaked me out to see a 6lb jump in just under 2 months.  I was really questioning my diet and doing A LOT of blaming and negative self talk. Ah how easily we revert to old habits... Anyway, determined to "fix the problem" I decided I needed some more information before making any changes. So yesterday I had my coach do my measurements and to my surprise, there really haven't been any significant changes. My right bicep, waist, and hips are all about 1/4in larger but other than that everything is the same. My previous trainer chimed in when he saw my coach taking my measurements and of course said "why are you worried about scale weight?!" I know he's right, and intellectually I know the scale doesn't matter, but when you've struggled with body image for so long, its hard not to be a little shaken. Nevertheless, taking my measurements was a positive affirmation that I'm on the right path.

I must say that I've really enjoyed having a protein shake in the mornings, but today I woke up starving, and knew a shake just wasn't gonna cut it. I decided I wanted a breakfast cake, but with some chocolatey goodness so I added cacao powder to the mix. I topped it with almond butter, cacoa nibs, shredded coconut, chia seeds, and blueberries. I told you, I was starving! This just hit the spot.. YUM!

For lunch I had chicken and cabbage that I made last night, and then I snacked on a scoop of almond butter mixed with protein powder. After CrossFit tonight I spent about an hour gardening, and by the time I thought about dinner, I was really hungry. Luckily, I had two grassfed beef burger patties waiting in my fridge. Honestly, burgers are a life saver in this household because they are quick and always hit the spot. Check this puppy out:

Beef patty, raw cheddar cheese, mixed greens, sweet potato fries, avocado, tomato, and homemade bar-b-q sauce. PERFECTION!

A blow to the ego

Bah! Things have been crazy over the last few days, and it kills me that I'm just now getting to post something! The weekend was such a whirlwind and I still feel like I'm recovering. I got a call at 4:45am Saturday morning from one of my sweet doula clients. She ended up being in active labor so I jumped out of bed, grabbed my doula bag (yes, there is a specific bag I use for doula-ing) and raced out the door. I met her and her husband at the hospital and supported her through a quick and absolutely awesome birth. The sweetest baby boy was born at 10:45am to incredible parents, and a room full of wonderful providers. Of course I balled my eyes out and was so thrilled to bear witness to the beautiful event. There is just nothing like the power of birth :) I spent the next couple hours helping mama breastfeed and answering questions, then I headed out to my doula group's monthly meeting. After a birth I am always starving, I have no idea why, I think it must be all the hormones. Anyway, I headed to Wholefoods on my way to the meeting and grabbed a huge sweet potato, balsamic brussel sprouts, chicken salad, and a kombucha. The meeting was lovely and I'm hoping we gained some new clients. So that was pretty much all of Saturday... after the meeting I came home and hopped into bed to recover from the long day. Chad brought me a GF cupcake, which ofcourse I couldn't pass up, and I lounged for the rest of the night. Sunday was busy with my women's circle followed by a trip to Home Depot where I ended up mesmerized by all things I "needed." I came home with a slew of random stuff and got to work on several projects, none of which are done yet.

That brings us to Monday. I decided to weigh myself, mostly for curiosity's sake, and partly because old habits die hard. Honestly, I've been feeling so good over the last couple months. My clothes are fitting well, I feel strong and fit. However, I just had a feeling I had gained a few lbs, and sure enough... DAMN! I looked down at the scale Monday morning and thought I was hallucinating. 151?!!!! The last time I'd weighed in I was at 145. My heart just sank and I felt like crawling into bed and never leaving. So I had my freak out moment, during which I began recounting all the mistakes I'd made that probably led to this extra weight, and then I took a deep breath and stopped the self torture. Ok, here's the deal, yes there is a chance that I've overindulged a bit in the diet department but honestly, the more likely scenario is that I've actually put on some muscle. I mean, in the last month I've nailed rope climbs and kipping pull-ups, and gotten a PR for back squats. I can tell I'm getting stronger, and I can see the definition of my muscles. Additionally, I've kicked my horrible sweet cravings. There have been so many little victories over the last couple months, why let a stupid number completely derail my confidence?! The truth is, when you've had an eating disorder, you always have an eating disorder. I'm not sure you can ever be "cured." Its kind of like you go into remission or "get on the wagon." Its a constant struggle to not revert back to old habits, to not let your mind "go there." So, when I see the number on the scale, its so incredible difficult not to go to that place of self judgment/self loathing. In some ways it was a wake-up call to be more mindful of my diet, but mostly the weigh-in was just a huge blow to my self confidence.

Here's how I've decided to move forward: I'm going to have my coach do my measurements this week, that will give me a better idea of my body composition and whether I actually need to adjust my diet. Thursday morning I'm going to do a fasting lipid panel (this has also been bugging me for the last week). I've dropped my usual breakfast and subbed protein shakes. I really want to see how this makes me feel over the next few days. Next week, I plan to go back to counting carbs and will be aiming for less than 100g/day, with one day a week where I'll double it to 200g. I also plan to drop ALL dairy, though my intake has been minimal, and up my protein intake.

I know its all going to be fine, just have to keep working hard and listening to my body.

Day ?

Alright, alright, I know I have been super LAME with this challenge so at this point I'm scrapping it and starting fresh. To be honest I'm pretty content with how things have been going over the last week or so. I'd say I've eaten about 80% Paleo but definitely partaken in a bit of dairy and alcohol. I will say that over the last couple days I've had more wine than I'd like to admit. A good friend of mine was in town, so I allowed myself to indulge. I also discovered the oh so dangerous Trader Joe's flour-less chocolate cake. Not something I'd indulge in on a regular basis, but a delightful once-in-a-while treat. Here's the thing, I'm not perfect, I live in the real world surrounded by all the challenges that come with living in our overfed, overweight, over-medicated society. I think being honest and writing about my struggles, along with my triumphs, is way more beneficial than trying to be perfect ALL the time. It's just not realistic. I will say that once you start down the path of clean eating, it really does suck you in, and your perception of food changes. I find myself preferring to stay clear of grains and really craving fresh ingredients.

I've decided I need to make one large goal and then a few small action steps to get me closer to that goal. I'm honestly thinking it would be awesome to sign up for some type of fitness competition. I like that idea because then the goal is not to "loose weight" its to "be able to compete in a fitness competition." I'm not set on this yet, but I think it would be an awesome thing to work towards. 

So after months of putting it off, I finally got my blood work done. I even watched the nurse do it! That was the first time in my life that I didn't have to close my eyes and focus on my breathing for fear of passing out. Woohoo! I was really curious about my cholesterol levels and my thyroid function, but I went ahead and did a fairly extensive panel since I was getting stuck anyway. I got the results this morning and pulled out the results from my previous 2 labs draws to compare. I was about 2 hours post breakfast when the blood was taken, so I hadn't fasted. Sorry, but waiting til 10am before eating just wasn't gonna happen. So here's how my number compare:

My last cholesterol panel was checked in 2010 and my total was 191mg/dl with and HDL (good) of 70mg/dl and an LDL of 107mg/dl. My total triglycerides were 69mg/dl. Yesterday's results were total: 207mg/dl, HDL: 75mg/dl, LDL:121mg/dl, and triglycerides: 56mg/dl.

My thyroid function looked pretty good last year, but my Np only checked my TSH and Free T4, which were both normal. Yesterday I looked at TSH, Free T4, and Free T3.

Vitamin D last year was 21ng/ml and is now up to 45ng/ml.

Based on my results, I have a better idea of what I'm needing to supplement, and how things are looking. While my total cholesterol is on "high" side, but HDL is the best predictor of cardiac risk, and mine is really high. Nevertheless, I need to start taking my fish oil more regularly. My TSH and Free T4 both look excellent but my Free T3, the active form of thyroid hormone, is on the low side. Therefore it wouldn't hurt to add some iodine to my routine. I'm debating whether or to not to also supplement with selenium, zinc, copper and tyrosine (there are many "thyroid support" products that contain all of these). Vitamin D has certainly improved, but is still a good 40 points away from where I'd like it, so I'm upping my dose from 10,000 IUs to 20,000IUs for the next month. Here's my list of daily supplements starting tomorrow:

Gaia Adrenal support- 2 tabs in the am
Vitamin D- 20,000 IUs daily
Iodine- 225mcg/day
DHA/EPA fish oil 1,000mg/day
Probiotic- 1/day
digestive enzymes- 1 tab with 2 meals/day

 Again, I'm debating about whether to start a thyroid support or just take a good multi-vitamin. I plan on consulting my another Np to see what she thinks. This may seem like a lot, but really once you get in the habit, you don't even think about taking these things.  I always think its funny when people scoff at my supplements, yet they themselves are taking 6 different medications!

I also wanted to share a handy little discovery I made at Whole Foods yesterday. I love getting their sushi bowls which have brown rice, ahi, salmon, shrimps, avocado, cucumber, and mixed green. I wanted one for lunch yesterday but wanted to stay Paleo, so special ordered one without the sauce and without rice. It ended up being less that $5 for lots of fresh fish, avocado, cucumber, green, and a bunch of ginger. Delicious!

Days 4-6

Ah yes, Monday... you've come again. Hey, at least it finally seems to be spring here in Nashville, and the weather has been gorgeous! I'm definitely not happy that I haven't been keeping up with my posts but I will say that I've been working on a pretty lengthy one about eliminating toxins from one's environment. I'll be sharing my recipes for homemade personal care and cleaning products so stay tuned. But anyway, I wanted to confess that the weekend didn't go as well as I would have liked, diet wise. I definitely imbibed on more wine than was necessary, and ended up eating some crackers that totally weren't worth it, but were necessary at the time. Nevertheless it wasn't all that bad. I've noticed a significant shift in my dietary preferences and I can honestly say, it is rare that I actually crave sweets. This is absolutely bizarre for me because I have ALWAYS had a crazy sweet tooth. It is so liberating to not have to reach for something sweet after every meal. I did discover the most delicious creation, for those times when you just need chocolate, which is Artisana brand Raw Cacao Bliss. It is a mixture of coconut butter and cacao sweetened with a little agave, and it it unreal!

I love when the weather gets warm for many reasons, but especially because I end up using the grill a ton. Throwing some meat and fresh veggies on the grill is quick, and makes a delicious meal, so thats pretty much what I did all weekend.  Last night I did a skirt steak tonight I did a rib eye.Tonight I also made my own bar-b-q sauce because I didn't feel like paying $7 for something that didn't contain a bunch of chemical crap. Here's the recipe:

Bar-b-q sauce:
2 cans organic tomato paste
2 tbsp apple cider vinegar
1/2 cup water
2 tbsp black strap molasses
1 tbsp raw honey
2 tsp liquid smoke
1 tsp cinnamon
1 tsp cloves
1 tsp garlic powder
liberal S&P

Combine all ingredients in a sauce pot and bring to a simmer. Enjoy!

Day 4

The effects of stress on one's body never cease to amaze me. I see these effects everyday with my patients, and even just walking down the street. We are all suffering, even if we don't realize it. Over the last 3 years, I've worked hard to bring mindfulness awareness into practice. I've learned to understand and listen to my body, and come up with strategies for dealing with stress. Up until last week, I'd thought I'd mastered the art of stress management. Turns outs, it can still get the best of me. Over the last two months there has been a lot of unrest in our household. Chad and I have a great marriage, a beautiful home, and lots to be thankful for, but we are both dealing with professional difficulties. There has been a lot of back and forth, countless tears, and many hours of lost sleep, but I think we have finally made some of the necessary decisions to put us where we want to be. Change is scary, and walking away from opportunities is even scarier, but ultimately you have to follow your heart.

Yesterday, after a night of little sleep, I was a zombie. When I don't sleep I get chilled and shakey, not fun when you're supposed to be seeing patients. Also, my stomach was churning all day because of nerves. I ate my normal breakfast and ended up meeting Chad at Chipotle for lunch. I had a chicken burrito bowl- chicken, grilled veggies, romaine, salsa, and guac. Around 3:30 I had a "breakfast cake" made with protein powder in place of coconut flour. Then I headed to CrossFit. Probably not the best idea, since I was exhausted, but I need some good endorphins. Here's yesterday's WOD:

STRENGTH -
PUSH PRESS WORK UP TO 1 REP MAX
5.5.3.3.2.1
WOD – AMRAP 20 MINUTES
3 FRONT SQUAT 115/75
5 WALL BALL “DOUBLE TIME”
KB ROW CIRCUIT (WILL EXPLAIN) GOOD TIMES!
10 RUSSIAN KB SWINGS
15 KNEE TUCK JUMPS

For dinner I made Chad some eggs and chicken/apple sausage. I ate leftover grilled veggies, sausage, and an egg. We ate and immediately got into bed to try to get some much needed rest.

Day 2/3

Well my appetite is still off but I'm rolling with it. Yesterday I had a small glass of wine to stimulate it and, in case you were wondering, it worked. Yes, I know wine is kind of a no no but I'm moderating my intake rather than cutting it out. After CrossFit last night I made bison meatloaf with sweet potato fries and a big salad. I also made a batch of ketchup to slather over everything. YUM! Here's the meatloaf recipe:

Ingredients-
1lb ground bison
1/2 cup onion
2 cups kale
3 garlic cloves
1 large egg
S&P
1tsp cumin
1tbsp Dijon mustard

I combined the onions, kale, garlic, and eggs in my blender and thoroughly chopped everything. Then I added the remaining ingredients and blended everything together. Once combined I molded the mixture into a "loaf" and put in the oven at 375 for 35 minutes.

Today, my appetite was a little better and I was craving some good fish. I figured I should listen to my bod in this case, so I had some yummy brown rice sushi from Wholefoods. I decided to skip CrossFit and clean up around the house, a tough decision,but much needed!

For dinner I just had to fire up the grill. This day has been insanely beautiful and it called from some outdoor cooking. I chopped up chicken, bell peppers, asparagus, zucchini, and onions, and coated everything in EVOO and S&P. Such a quick and delicious meal! I'm looking forward to many more grilled meals over the next few months :)

Btw I brewed a new batch of kombucha and I'm super excited about the flavor combo- ginger/carrot/orange. I'll post step by step instructions when I start my new batch tomorrow.