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.