grain free

Fueling Up!

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Things have been going so well with my knee that I’ve stopped blogging my daily workouts and am going back to just writing about unique workouts and nutrition! It also doesn’t help that it’s school season again so my full-time job has ramped up and I’m once again at the mercy of teachers and students needing all things technical.

Yesterday I signed up for The Heist!! This is an all-women’s bouldering competition held at Central Rock Gym (my home gym) in Watertown, MA. I’ve been looking forward to it ever since I heard about it after CRG’s Ring of Fire comp back in March. I was afraid I wasn’t going to be able to compete due to my knee, but I’m back in the gym twice a week and I’m feeling strong so let’s do this!

I’ll admit, I’m nervous. I’m still very much a beginner climber; my height to weight ratio really works against me in the gym. So even though I’ve been climbing twice a week since January, my techniques’ just so-so and I’ll be competing at a beginner’s level. This means I’ll be attempting 5 bouldering problems rated V0-V2 over the course of 3 hours. That is a LONG comp, much longer than the one I did back in March. I honestly rarely do gym sessions that are so long and while the length is really to give people time to rest between attempts, folks who need more attempts (as I might due to my level) will just end up climbing more. My goal is literally to not come in last. This is a real goal for me because in my last comp, well, I came in last. 

Due to the healing time for my knee I missed out on the chance to train with The Heist CRG Team so for now I’m on my own. I’m training by bouldering once a week to gain strength and skill and top roping once a week to help me with endurance. I also just treated myself to new shoes (I’ll blog about those another time) since my old shoes were starting to fall apart and really weren’t ideal for bouldering. On the days I’m not in the gym I’m doing a mix of cardio (biking for my knee), tabata/HiiT workouts, kettlebell strength training, and yoga.

It’s been interesting, as I work to strengthen my legs and upper body I’ve been gaining weight. A chunk of that is from new muscle, but if I’m honest with myself a larger chunk comes from allowing myself to drift into a summer junk food diet cheating more and more on my allergy diet. I’d still say overall I’m a very healthy eater, but I’ve had fried clams/oysters, lobster salads, bagels with lox, burgers and beer, Mexican and margaritas, and all sorts of things that are great once in a while but not once a week. It’s time to slim down, which means being strict about not eating foods I’m allergic to and keeping my portions reasonable with a paleo-tilt. Every pound in my body is a pound I’m dragging up the wall with me. Thankfully, this is also harvest season so my kitchen is FULL of local, organic produce, most of which from my or my Dad’s garden.

This week I’m trying out a few new recipes. The first one was Punjabi Baingan Bharta, which is an eggplant dish that I actually enjoy (I usually hate eggplant). I basically followed that recipe to a T except that I quadrupled the amount of garam masala, added a little turmeric and cardamom, and used an immersion blender at the end. Its was so good!

Last night though was INCREDIBLE!! It was adapted heavily from this recipe, but I’ll put my whole recipe here.

Grilled Chicken with Raw Peanut Ginger Lime Veggies

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Ingredients:

  • 1 boneless skinless chicken breast
  • 1 tbsp olive oil, or an oil of your choosing
  • 3 large or 5 small carrots, spiraled or peeled into noodles*
  • 1 large zucchini spiraled or peeled into noodles*
  • 1 medium beet spiraled or peeled into noodles*
  • 2 tablespoons fresh cilantro, finely chopped
  • 2 tablespoons creamy peanut butter (or almond or cashew butter if you’re strict paleo)
  • 4 tablespoons coconut milk (use canned or “cooking coconut milk”)
  • 2 tablespoons Bragg’s liquid aminos
  • Dash cayenne pepper
  • 2 large cloves garlic, finely chopped
  • 1 tablespoon fresh ginger, peeled and grated
  • 1 tablespoon lime juice
  • salt and pepper to taste

*Note: I use the GEFU Spirelli Spiral Slicer but have my eye on the Paderno World Cuisine Tri-Blade Plastic Spiral Vegetable Slicer. The GEFU works well for zucchini but for the carrots and beets I just used a vegetable peeler to make strips.

Directions:

  1. Preheat your grill (if it’s not grilling season you can pan-fry the chicken in coconut oil, ghee or an oil of your choosing). In a small bowl mix olive oil, salt and pepper and brush on chicken (note: if you’re pan-frying just sprinkle salt and pepper on the chicken).
  2. In a medium bowl mix the nut butter, coconut milk, aminos, cayenne, garlic, ginger, and lime juice. 
  3. Begin grilling the chicken, depending on the thickness it should be grilled about 6 minutes per side to an internal temperature of 165ºF.
  4. Mix spiraled/peeled veggies with cilantro and stir in sauce.
  5. After chicken has cooled for ~5 minutes cut it into bite-sized chunks and mix in with the “pasta” until fully coated in the sauce.
  6. Serves two!

Finally, here are two of my favorite DIY workouts from the past two weeks. These are both core and lower-body intensive to compliment my climbing and knee recovery, but they are still full-body workouts (and both started with 30 mins on the exercise bike doing intervals and end with 15-20 mins of yoga):

8/22/2014 3 Rounds for Time (my time = 20 mins)

  1. KB backward lunge row and pass under x 20 (26lb KB)
  2. Weighted sit-up and butt-lift x 10 (15lb dumbbell)
  3. Single-leg lateral lift x 10 each side (5 lb ankle weights)
  4. KB Single-leg deadlifts x 5 each side (26lb KB)
  5. Single-leg kick-backs x 10 each side (5 lb ankle weights)

9/3/2014 – 2 Rounds for Time (my time = 22 mins) – I purposely lowered the KB weight for this per my Physical Therapist as I get back into weighted squats. I’d normally use a 26lb KB so choose your own weight that’s right for you.

  1. Weighted double-leg lifts x 15 (5 lb ankle weights)
  2. Single-leg lateral lift x 15 each side (5 lb ankle weights)
  3. Single-leg medial lift x 15 each side (5 lb ankle weights)
  4. 2 X 20 Kettlebell One-Arm Swings (15lb KB)
  5. Figure 4 Squats x 12 each leg (15lb KB)
  6. Weighted Deadlift kickbacks x 15 each side (15lb KB + 5 lb ankle weights)

Enjoy the beginning of the change of season and remember to eat those fresh veggies!!

 

Steak and Exercise

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I got a good cardio workout in today, plus those evil PT exercises:

Time: 1:15

  1. Leg lift series (wearing 5 lb ankle weights on each ankle, per PT):
    Single-leg-lift-crunches x 30 each side
    Side leg-lifts x 30 each side
    Lying on stomach, lift one leg back, foot pointed x 30 each side
  2. 30 mins cycling, using Random intervals, average level 8.
  3. 30 mins swimming laps.

I was feeling all that cardio today, more-so than earlier in the week. I greatly enjoyed a little nap afterwards. 🙂

As always, exercise needs to be paired with a good diet to be effective. Last night I made a stellar carne asada and baby kale salad (if I do say so myself) and I thought you might appreciate the recipe. Paleo and delicious!

Paleo Carne Asada and Baby Kale Salad
Paleo Carne Asada and Baby Kale Salad

Paleo Carne Asada

Ingredients (for 2-3 people):

Note: Sauce ingredients make enough for up to 9lbs of meat.

  • 3lbs Grassfed Skirt Steak, tenderized (the more you tenderize, the more it will soak in the sauce)
  • 3/4 cup orange juice, preferably fresh squeezed
  • 1/2 cup lemon juice, preferably fresh squeezed
  • 1/3 cup lime juice, preferably fresh squeezed
  • 4 cloves garlic, minced
  • 1/2 cup Bragg’s amino acids or coconut aminos
  • 1 tablespoon chipotle chili powder
  • 1 tablespoon ground cumin
  • 1 tablespoon smoked paprika
  • 1 teaspoon dried oregano
  • 1 tablespoon black pepper
  • 1 bunch fresh cilantro, chopped
  • 1/2 cup olive oil
  • Optional: 1 dried chipotle pepper finely ground (this will really make the dish spicy, without it the sauce isn’t too hot, I didn’t add it personally)

Directions:

  1. Mix all ingredients and whisk until well-mixed. Remove one cup of the mixture and reserve it for later.
  2. Add the steak to the marinade and marinate covered in the fridge anywhere from 5-24 hours. Skirt steak is traditionally a tougher cut so the longer it marinates the more tender it is, though some skirt steak (like the Boyden Farm one I purchased from Vermont) is already quite tender so 5 hours is enough time. If it’s particularly tough you can let it marinate for up to 48 hours.
  3. Preheat your grill to a medium-high heat.
  4. Grill ~5 mins each side for medium rare.
  5. Slice the meat across the grain. Pour the rest of the marinade over the meat and serve.

Baby Kale Summer Salad

Ingredients:

  • 3-4 large handfuls of baby kale
  • 1 bunch fresh cilantro, chopped
  • 1 ripe avocado, cubed
  • 1 large handful of cherry tomatoes, sliced in half
  • 1 medium-sized lime, juiced
  • salt and pepper to taste

Directions:

  1. Mix kale, cilantro, avocado and tomatoes.
  2. Add salt and pepper to taste.
  3. Toss with lime juice.

The salad and steak really compliment each other. I love mixing warm meat with cool veggies this time of year. For the salad, definitely feel free to add whatever fresh vegetables you have around. I grabbed a zucchini from my garden and forgot to use it but thankfully I have more kale and will be recreating this salad again tonight. It’s been a staple in my lunches as well as it’s a very easy salad to through together at work and lime + cilantro is basically like crack. So tasty!! Enjoy!

All About The Juice, Part 2

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Well, I made it through the 3-Day Juice Cleanse! This post will discuss the reactions my partner and I had to the cleanse and it will contain the recipes I used for our dinners. For a full description of the cleanse, including tips and recipes, check out my previous post “All About The Juice, Part 1“.

Reactions:

Goals

My partner and I did this cleanse together. My goal was to clean out my digestive tract after being wishy-washy with my food allergy diet over the winter. I also wanted to see what a juice cleanse was like. His goal was purely to experience the juice cleanse.

His Experience

My partner chose not to do any prep work for this cleanse (which is not advisable) so day 1 for him was also day 1 with no caffeine. This makes it a little tough to decipher the difference between the juice cleanse and caffeine withdrawal. He was very tired the first two days. He felt his sense of smell was heightened as soon as day 1 and that his skin was clearer. He experienced feeling cold the first two days. He also said he had an overall feeling of being healthier but that he couldn’t describe that in specific terms.

He said if he felt the diet was sustainable he would stay on it because he liked how it made him feel. He did experience food cravings though overall he felt like it was such a large quantity of juice that he wasn’t hungry, he was just wishing his food intake was something other than juice. 😉 He also questioned the amount of sugar he was consuming and how that was effecting his body. He experienced bad breath throughout the cleanse (more on that later) and a slight metallic taste in the mouth. He did not weigh himself before/after.

Her Experience

I prepped for 1.5 weeks in advance by getting back on my food allergy diet (no gluten, dairy, cane sugar, coffee, and a few misc. items) and also stopped processed foods and alcohol. It should probably be noted that I’ve been off caffeine for over a year now so there were no issues with withdrawal. In just the 1.5 weeks before the cleanse I had lost 5 lbs, showing how much bloating/inflammation I was getting from eating things I was allergic to (when I first was diagnosed with food allergies I lost 30lbs).

Day 1 I was pretty grumpy. I agree with my partner that the amount of juice we were consuming was a little ridiculous; it was about 20 cups worth per day. I felt like I hardly had a chance to drink water because it took me so long to drink all the juice. Calorie-wise though we were under average for the day so I also felt compelled to drink it all. I was not hungry, though just like my partner I had cravings for fatty foods. I was very glad to have warm foods at night as I was feeling very cold, though I couldn’t finish my (very small) dinner because I felt so full. I also had periods during the day of feeling like I was high and I attribute that to the gut-punch of nutrients in my system.

Day 2 it continued to feel like a chore to make and drink the juices, but the food cravings went away. I still battled with feeling cold so I drank hot water and tried to get some sun. I drank the juices faster so I would have some time in between to digest. As with my partner, my sense of smell seemed heightened and my skin seemed healthy and glowing. I did have a strong metal taste in my mouth and it was bothering me a bit. I still felt very full until after dinner when I finally had a great purging experience. 😉 I feel like I got that colon cleanse I was looking for! After that things got a lot better.

Day 3 I had no problem with the juices. I had a ton of energy and was in a great mood. I felt like if I had the money to afford all those fruits and veggies that I could have continued with the cleanse. I had no food cravings and still felt full most of the day. I continued to have the metallic taste in my mouth until after dinner and in researching it I believe my partner and I were in a state of ketosis. I had not heard of that before and it was a little disturbing but after reading up about it it makes sense. In very brief terms it’s the body’s natural reaction to being starved of fats. That also made me wonder if the sugar intake was actually ok. My partner combated this by taking chlorella often (over the daily recommended dose), which he believed helped. I was taking normal daily doses of chlorella and didn’t notice a difference.

Today I was happy to break the fast with some eggs over easy fried in coconut oil, avocado, berries and a green smoothie. I’m curious to see how I digest that and I intend to eat light healthy meals for lunch and dinner. (*Edit: no problem digesting it, though I didn’t have the appetite for large meals during the day and now, three days later, I still loose appetite faster than usual.u)

Breaking the juice cleanse!
Breaking the juice cleanse!

Dinner Recipes

It’s recommended to eat small meals consisting of just fruits and veggies for dinner while doing the juice cleanse. Tim and I chose to add some healthy fats in as well since our goal was not weight-loss and adding in healthy fats really helps with food cravings. We were also feeling cold during the cleanse so we cooked hot meals. Raw meals are a great option if you don’t feel chilly. These are just the three basic meals I made, there are certainly hundreds of others out there.

Mashed Cauliflower with Kale

Mashed Cauliflower with Kale
Mashed Cauliflower with Kale

This is a great comfort meal, not dissimilar to mashed potatoes. In fact, when I’m not cleansing I make them with either butter or ghee instead of coconut oil and it often fools people into thinking they’re potatoes! Note, I couldn’t eat my whole bowl, but my partner had no trouble eating his. I saved the rest and threw it into the last recipe listed here.

Ingredients (for two):

  • 2 heads Cauliflower
  • half bunch of Kale, chopped into small pieces
  • 1/4 cup Unsweetened Coconut Milk
  • 2 tbsp Unrefined Coconut Oil
  • 1 tsp Paprika
  • Salt and Pepper to taste

Directions:

  1. Steam cauliflower until tender (~15 minutes).
  2. Steam kale until tender (~5 minutes).
  3. Add cauliflower and all remaining ingredients to a food processor and blend until smooth. I like to leave mine just a little chunky so it has that mashed-potato feel to it.
  4. Toss with kale, top with additional paprika for color.

Simple Skillet Kale with Portobellos

Ingredients (for two):

  • large bunch Kale, chopped into large slices
  • 2 Portobello mushrooms, sliced into 1/4″ strips
  • 1/2 large Vidalia Onion (or a whole small one), peeled and chopped.
  • 2 cloves Garlic, minced
  • 1/4 large Lemon
  • 1 tbsp Unrefined Coconut Oil
  • 1 tsp Cumin
  • Salt + Pepper, to taste

Directions:

  1. Heat the oil in the skillet over medium heat until fully melted.
  2. Add onions and mushrooms, season with cumin, salt and pepper and sauté until the onions begin to appear translucent and the mushrooms are a bit browned on each side.
  3. Add kale, garlic and additional salt and pepper as desired. Fold the onions/mushrooms and oil over the kale. Cover and let steam for a few minutes, or until the kale is bright green and slightly wilted.
  4. Remove from heat, squeeze with lemon, enjoy!

Veggie Pasta

Veggie Pasta
Veggie Pasta

I make this meal often in the summer and usually add in chickpeas. It’s versatile, quick and delicious!!

Ingredients (for two):

  • 2 small Zucchini, either spiraled or use a peeler to create thin slices
  •  2 small Summer Squash, either spiraled or use a peeler to create thin slices
  • 1 Portobello mushroom, chopped
  • 1/2 a Vidalia onion, chopped
  • 1 tbsp Unrefined Coconut Oil
  • 2 cloves Garlic, minced
  • 1/2 a Lemon
  • 1 tbsp Olive Oil
  • 2 tbsp fresh Parsley, chopped
  • Salt and pepper to taste

Directions:

  1. Heat oil in skillet over medium heat until fully melted.
  2. In separate bowl, whisk together olive oil, garlic, lemon, parsley and salt and pepper.
  3. Add onions and mushrooms, season with salt and pepper and sauté until the onions begin to appear translucent and the mushrooms are a bit browned on each side.
  4. Add zucchini and sauté for 2-3 minutes, until it’s warm and bright.
  5. Add whisked dressing and stir to coat. Let cook another 30-60 seconds. Enjoy!
  6. *Note: Mine looks a little creamy in the picture because I threw in the leftover mashed cauliflower that I had. 🙂

If you try a juice cleanse I’d love to know how the experience goes for you!

All About The Juice, Part 1

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Back in January I made a large post on cleansing. Spring is often a valuable time to cleanse to help the body make the transition from winter hibernation mode, which often involves indulging in comfort foods and drink, to the Spring Cleaning mode of enjoying more light and activity. As I mentioned in my post, there are several types of cleanses. Since I keep a fairly “clean” diet due to my food allergies, I decided to go with one of the more intense cleanses and try a three day juice cleanse. Fresh homemade juice is extremely nutrient-dense and a great way to load up your body on nutrients and give your digestive organs a little break by only processing liquid. Even if you have no interest in cleansing, this post will include several tips on juicing and the juice recipes can be used any time in addition to your regular diet.

For any new readers, I want to be very clear that I am not a nutritionist. I have personally learned quite a bit about nutrition over the years from a combination of working with healthcare professionals and dealing with my own food allergies, but by no means do I claim to be a professional. This is all my personal educated opinions.

I’ve been making fresh juices for several years now, but this is the first time I’ve done an actual juice cleanse. I’m doing a very short juice cleanse, just three days, but I began the dietary changes to prepare for the cleanse about 1.5 weeks ago and once I’m done juicing it will still be at least a few days of easing out of it. So if you’d like to do a juice cleanse I recommend thinking of it as a 2.5-3 week process, not just three days. By taking the time to do the prep and post work it’s a smoother transition for the body and I believe it helps make the results longer-lasting instead of just using this as a quick crash diet and going back to eating crap afterwards.

It was particularly important for me to try the juice cleanse right now because since moving back to the Boston area I’ve been cheating on my food allergy diet ~2-3 times/wk and I was really feeling my symptoms coming back. By just going back on my food allergy diet (which is not calorie restrictive) for a week I literally lost 5 lbs and my seasonal allergies (congestion) went away . That’s just a hint of how much bloating and inflammation I get when I’m eating foods I’m allergic to. My hope is that this juice cleanse helps me reset things further by giving me a big boost of nutrients and letting my digestive organs rest a bit.

Pre Cleanse Checklist:

  • Most healthy adults have no trouble with a short juice cleanse. That said, if you have chronic health issues or have not had a physical in a while I recommend checking with your doctor before starting any cleanse. It’s also important to understand that these juices often contain a lot of sugar (albeit fast-processing sugars) so those who are diabetic or prone to yeast may need to alter recipes and be careful to monitor sugar levels.
  • About a week before the cleanse (I did 1.5 weeks) cut out caffeine, alcohol, sugar and processed foods. I personally also cut out dairy and gluten (among other things) due to food allergies. You can wean yourself off things like caffeine to make the transition easier, but I really encourage you to get off it before juicing.
  • Pick a time for the juice cleanse when you can take it easy. There really isn’t much protein or fat in the juice diet so it’s recommended to stop any intense physical activity for the three days that you’re cleansing.
  • Consider taking supplements to support digestion while cleansing. There are several options and you may want to check with a nutritionist to see what’s best for you. I take milk thistle, chlorella, acidophilus, and pancreatic enzymes for digestion, and I also take flax seed oil because my body really doesn’t do well without a healthy fat intake. For those of you doing a juice cleanse in prep for a liver cleanse you would want to skip all fats.
  • Budget. As you can see below in the “Shopping” section, this involves buying A TON of fresh fruits and veggies. Depending on the time of year and where you’re located, this is most likely very expensive. Save up! My partner and I chose to go all organic and I’m a little embarrassed to admit it cost about $150 per person, not including suppliments.

Cleansing

I didn’t want to reinvent the wheel with my cleanse, so after reviewing several options I decided to go with “The Weekend Juice Cleanse” from Dr. Oz and Joe Cross. For those who don’t know Joe Cross, he’s the guy who did “Fat, Sick & Nearly Dead“, a great documentary on the benefits of juicing. Now, I’m not a huge follower of Dr. Oz, but I will say that after reviewing the recipes and trying the cleanse (I’m on day 2 right now) they are quite nutrient-dense, they don’t all overload on sugar, and there’s a lot of variety to the juices. Again, these could be used as just really great every-day recipes. The only thing I’m noticing is that the quantity of juice seems like it might be too much for me, but I’ll post again once I’ve completed the cleanse and have a better handle on it. I will say this, I haven’t been hungry on this cleanse yet. It’s SO MUCH JUICE!!

You can grab all recipes and a great shopping list here. I’ll also include each recipe in this post.

Three Day Juice Cleanse for Two People!
Three Day Juice Cleanse for Two People!

Shopping List

For 1 Person for Three Days of Cleansing:

  • 12 Carrots
  • 12 Granny Smith Apples
  • 6 Golden Delicious Apples
  • 1 large Ginger Root (at least 6″)
  • 9 Cucumbers
  • 18 Celery Stalks
  • 42 Kale Stalks
  • 3 Lemons
  • 3 Limes
  • 12 Plum Tomatoes
  • 6 Red Bell Peppers
  • 1 Small Red Onion
  • 6 Cups Fresh Parsley
  • 3 Large Sweet Potatoes
  • 6 Large Red Beets
  • 3 Oranges (optional, skip if you have sugar issues)
  • 24 leaves Swiss Chard
  • 18 Clementines, Mandarins or Tangerines

That is A TON of fruits and veggies!

General Veggie Handling Rules

  • Buy organic fruits and veggies when possible.
  • Keeping your fruits and veggies refrigerated will mean your juice comes out nice and cool so there’s no need for ice!
  • Always wash your fruits and veggies before juicing! Juice is raw so it’s important to cold rinse all fruits and veggies and for the root vegetables (i.e. beets) you may want to scrub them.
  • Most veggies do not need to be peeled before putting them in the juicer. It’s really only citrus fruit that need to have the peel removed because it’s bitter.
  • Apples can be put in to the juicer whole (if they fit, I had to quarter mine), though some prefer to core them first since the seeds technically contain amygdalin, which is a cyanide and sugar compound. In small amounts this isn’t a big deal (and you’re not really eating the seeds since the juicer keeps them, but traces could be in the juice), but if you’re juicing daily I would recommend coring first.
  • For peppers, I recommend removing the stem, seeds and ribs as they’re bitter.
  • For lemons and limes I use a hand juicer to squeeze the juice out. If you have an electric citrus juicer that’s an even better option. I just find it’s more of a hassle to peel them and throw them in the juicer than it is to juice the separately.
  • Oranges and clementines/mandarines/tangerines should be peeled before adding them to the juicer. Again, if you have a separate citrus juicer that’s a great option too.
  • The red onion should be peeled before juicing.
  • When adding the leafy greens to the juicer use small batches to not overload the blade and get the juice pusher on fast so you don’t end up with leaves blowing around your kitchen. 😉

Choosing a Juicer

I’m not affiliated with any products, but I can give you my personal opinion that after researching juicers I went with a Breville BJE200XL Compact Juice Fountain which has proven to be a good personal juicer (I’ve had it since 1/2012 and it’s still going strong). The benefit is it doesn’t take up a ton of counter space, it’s very easy to clean and it’s powerful. The biggest con I’ve found comes when making large quantities of juice. It stores the pulp in the juicer, so if I’m making a lot of juice I sometimes have to stop and clean it out before I move on. This has made making juice for my partner and myself during this cleanse a little more tedious. Breville does have beefier models (i.e. JE98XL Juice Fountain PlusBJE510XL Juice Fountain Multi-Speed, 800JEXL Juice Fountain Elite)  that excrete the pulp to a separate container which makes it easier to make large quantities of juice. I’d really recommend those if you’re making juice for your family.

DITL (Day in The Life) of Juicing

  • Start each day with hot water with lemon and ginger.
  • Breakfast Juice
  • Drink at least one glass of water.
  • Mid Morning Juice
  • Drink at least one glass of water.
  • Lunch Juice
  • Drink at least one glass of water.
  • Afternoon Snack
  • Drink at least one glass of water.
  • Pre Dinner Juice
  • Drink at least one glass of water.
  • Small dinner of just fruits and veggies (I’ll include recipes in my next post)
  • Drink at least one glass of water.
  • Drink a glass of hot water before going to bed.

Notes:

  • Yes, you will have to pee all day 🙂
  • You can make all of the juices ahead of time in the morning but give yourself a good hour to do so. It takes a long time to prep the foods and clean out the juicer. I wouldn’t make juices more than a day in advance.
  • It’s common to feel cold when doing a juice cleanse. It’s always ok to drink hot water in between juices to keep warm. You can also have hot dinners, recipe ideas will be in my next post.

Recipes

Carrot Apple Ginger Juice
Carrot Apple Ginger Juice

Carrot Apple Ginger Juice (Breakfast)

  • 3 Carrots
  • 2 Apples
  • 1″ Ginger
Mean Green Juice
Mean Green Juice

Mean Green Juice (Mid Morning)

  • 1 Cucumber
  • 4 Celery Stalks
  • 2 Apples
  • 6-8 leaves Kale
  • 1/2 Lemon
  • 1″ Ginger
Gazpacho Juice
Gazpacho Juice

Gazpacho Juice (Lunch)

This one really does taste like gazpacho. It’s delicious, and when not cleansing if you add some vodka or gin it’d make a mean Bloody Mary. 😉

  • 4 Plum Tomatoes
  • 1 lg Cucumber
  • 2 Celery Stalks
  • 1 Red Bell Pepper
  • 1/2 sm Red Onion
  • 2 cups Parsley*
  • 1 Lime

*I suggest greatly cutting down the parsley if you’re pregnant. Parsley in large quantities is used to stimulate the shedding of the uterine lining (e.g. inducing periods). This is usually done via drinking parley tea so in raw form I’m not sure it would have the same effect but if it were me I’d skip it.

Citrus Inspired Green Juice
Citrus Inspired Green Juice

Citrus Inspired Green Juice (Afternoon Snack)

  • 6-8 leaves Kale
  • 8 leaves Swiss Chard
  • 1 Cucumber
  • 6 Clementines (I used mandarines since clementines aren’t in season this time of year)
Sunset Blend Juice
Sunset Blend Juice

Sunset Blend Juice (Pre Dinner Juice)

  • 1 lg Sweet Potato
  • 1 med Carrot
  • 1 Red Bell Pepper
  • 2 lg Red Beets
  • 2 Golden Delicious Apples
  • 1 Orange (optional, skip if you’re sensitive to sugar, it’s sweet without the orange)

Post-Cleanse

It’s important to be mindful of what you eat when you’re breaking your cleanse. If you run out and get a pizza as soon as your three days are up you will probably get sick. Even if you don’t feel sick, you’re shocking your body and basically undoing what you just worked hard to clean out. It’s recommended to stick with small meals of just fruits and veggies for the first 1-2 days off the cleanse and continue to have at least 1 juice per day. Then I recommend adding foods back slowly and notice how they effect your body. For example, if you stopped eating dairy add that back in, see how it effects you, and wait at least two days before adding back another food group.

The overall hope here is that cravings for unhealthy food (food filled with fat, sugar, and salt) will diminish and with the added nutrients from the juice your body will be healthier and digest food faster thanks to speeding up your metabolism. It’s recommended to continue having at least one glass of fresh juice each day to keep your nutrient level up and your cravings for junk food away.

I’m finishing up my cleanse and my next post will include my personal reactions to it along with recipes for dinners during the cleanse. If you try this I’d really love to know about your experience!

Workouts, Strawberries and a Positive Body Image

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Another week, another workout!  Yesterday I had the day off for the US Independence Day.  In preparation of a few extra drinks I crafted a high-intensity full-body workout.  I was really happy with this one and felt it was pretty well-balanced.  It was also the first time I tried doing double kettlebell step-ups and I was surprised how much the 50lbs slowed me down.  It was a great exercise for legs, abs and balance; probably my favorite and the hardest of the whole workout.  Want to give it a try?

7/4/13 – Set interval timer to 3 rounds 45 sec activity, 15 sec rest.  I used 25lb kettlebells and a 20lb free-weight for the ab twists.

  Buy-In: 1 min high knees
  1. Sumo Jumps
  2. Double KB step-ups
  3. KB Lunge-Row
  4. Kneeling Ab Wheel Rollout
  5. Pull-Ups
  6. Weighted Seated Ab Twists 
  7. Hanging leg-lifts
  Buy-Out: 1 min high knees
 
After that brutal workout (especially in the 90ºF weather we were having) I was ready for a reward.  I found this amazing recipe for vegan, gluten free, grain free strawberry icebox pie.  I grabbed two pints of local strawberries and gave it a go!  I added some raw chocolate to the crust but other than that I used the recipe as written, it is so delicious!  And so healthy!  You have to try it:
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I was really inspired by this blog post from Marianne at myomytv.com.  As someone who follows both her and Zuzka’s workouts it was interesting to see both in the same forum.  I didn’t agree with all of Marianne’s points but I absolutely loved her sentiments about improving our bodies:
 
What do you LOVE? While achieving your strength goals, focus on what you love, not what you want to fix.”
 
THIS.  Thisthisthis.  I’ve mentioned before that I gained respect for exercise late in life, while attending school for Massage Therapy.  I spent my childhood trying to feign illnesses to get out of gym class, and saying “I only run if someone’s chasing me.”  
 
While I dabbled in sports in school, overall I had a very negative view of them.  When I look at the reason for that it really came down to my values not seeming to fit in with the values being thrown on my in gym and on teams.  For one thing, I never understood why people get so brutally invested in sporting events.  I’m all for having fun and rooting for a team, but I can’t connect with the devastation feel when “my” team doesn’t win and how even when a team does win the reaction can be expressed by rioting.  I also don’t understand the amount of corruption in sports with athletes drugging themselves up, dramatically altering their diets to either gain or lose weight, and the perpetuated idea that if you don’t win you’re worthless.  There seems to be a lot of shaming and negative reinforcement in our athletic fields.  I could write a whole entry on this but this is not what’s really goading me right now.  This is about body image.
 
The other issue that really bothers me in the athletic arena is the idea that people should exercise to lose weight, gain muscle, look like that trainer they’ve been ogling over, and basically that they have to change their body to fit some universal image of what “in shape” looks like.  Now let me say right now, I’m not dissing the idea of exercising to lose weight or gain muscle, but I don’t think it should be the predominant driving factor.  I believe that if we all took a more positive approach to diet and exercise as lifestyle choices that there would be higher success rates.
 
I work out and eat right because I love how it makes me feel.  I love the increase in energy.  I love feeling strong and flexible.  I love seeing my body change in ways I didn’t know it could.  It’s also AWESOME that weight loss and more muscle mass comes along with that but if I looked at those two as the defining factors of what makes me fit then I’d always be disappointed.
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Zuzka is gorgeous.  But, if my goal was to look like Zuzka, I would be fighting an uphill battle that I can’t win. I heard a story on VPR recently that discussed a research study done with about 100 women.  They were asked to record their daily diet in a notebook.  Half were given a notebook with a slender woman on the cover and on each page, the other half were given a notebook with just a tape-measure on the cover and each page.  The women given the notebook with the tape-measure lost weight on average.  The women with the notebook with the slender woman GAINED weight on average.  The group conducting the research study said that the women who gained weight just gave up when they realized they could never look like the slender woman.  It actually caused them to over-eat.  Body-shaming does not work.
 
I will never look like Zuzka.  I frankly don’t have the bone structure for it, let alone the genetics to get my body fat percentage that low without working out 5-6 hours per day.  And you know what?  That’s totally ok!!  I look like ME and the more I work out the more I get to discover how my body feels when it’s strong.  I get to explore what I look like when I’m in shape and I get to push my own limits to see what I can physically do.  
 
The line that I’m sure all of you have heard before is Love Your Body.  That’s really it.  If you love your body then you’re going to want to keep it in shape.  You’re going to want to exercise.  You’re going to want to eat right.  LOVE YOUR BODY.  No one else will ever look just like you.  You have the privilege of exploring what your body can do when it’s well taken care of.
 
We all have an inner critic and I know it can be really hard to see past that.  But remember you have a choice.  It doesn’t have to be hard.  It can be really easy.  And it’s a choice you can continue to make.  Did you decide to have a Philly cheesesteak and now you feel like crap?  That’s ok, you can make a different choice tomorrow.  Did you skip your workout for a day?  A week?  A month?  THAT’S OK, because you can choose to work out RIGHT NOW. 😉  
 
Just do me a favor and don’t let your main motivation to be out of shame.  If you work you for YOU there’s a good chance You WILL lose weight and you WILL gain muscle but the bigger point is feeling good in your own skin and letting the pride that you take in yourself be your motivator.  If you truly want to get out of the cycle of working out for a few months and then giving up for the next six months then you need to get past the “90-Day Challenges” and the quick-fix instant-gratification crash courses and really think about the positive effects eating well and exercising have on your body.  Love your body and you won’t have to think about short-term goals, you will find yourself in a healthy long-lasting fitness routine not because society is telling you that’s what you should want, but because that’s what YOU want.

Day 55, 4950 Burpees, 31 Miles, PIZZA TIME!!

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Wow, I’m already 10 days past the half-way point of my 90 day challenge!  That is awesome!!  I’m definitely feeling stronger and am seeing more definition in my muscles.  I have a lot more energy.  I can also admit that even though burpees still shoot my heart rate way up and cause me to lose my breath, I can do them faster and I’m recovering quicker between sets.  It definitely helps that I’m doing the ZCUT workouts on top of burpees and running because Zuzka really pushes me both in cardio and strength.  I basically had to learn to recover quickly or I couldn’t make it through her workouts.

Today’s entry is primarily about FOOD.  I’m continuing to find new recipes, along with surprising myself with safe finds from the grocery store.  I’ve even managed to go out to eat a couple times and haven’t had a problem finding foods I can eat (as long as I go to a decent place).  For example, the other night I had a tuna steak with sides of kale and broccoli, no dairy, gluten or any of the other allergens I’m avoiding.  I’ve also done well ordering spinach salads with salmon or grilled chicken and sushi has been pretty safe as long as I’m careful (speaking of which, if you like sushi check out Food Babe’s article on Sushi Secrets).  I just have to ask a few more questions before ordering but most places can accommodate my diet with only minimal substitutions.

The one junk food I really love is pizza.  I’ve struggled to make a really delicious gluten free, dairy free pizza.  Well, I think I finally found a winner and I’m excited to share it with you!  First, I have to talk about Socca (or Farinata).  An old friend recently posted a recipe for this grain-free chickpea unleavened bread.  I tried it that night and found it was an AWESOME side-dish to my dinner:

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Gluten/Corn free breaded chicken, steamed baby spinach and socca

I did have to tweak the recipe because that day my local grocer was out of garbanzo bean flour.  So the picture above is NOT grain free.  Here’s what I did instead:

Ingredients:

  • 1 cup Bob’s Red Mill Gluten Free Flour (top ingredient is chickpea flour)
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • 4 to 6 tablespoons olive oil
  • ½ large onion, minced
  • 2 large cloves of garlic, minced
  • 2 tbsp fresh basil, minced
  • 1 tbsp fresh oregano, minced
  • 1 tbsp fresh rosemary, minced
  • 1 tbsp fresh marjoram, minced
  • 1 cup lukewarm filtered water

The directions are identical to the original recipe, but I’ll post them here for convenience:

1. Heat oven to 450ºF. Put a well-seasoned or nonstick 12-inch pizza pan or cast-iron skillet in oven. Sift flour into a bowl; add salt and pepper; then slowly add 1 cup lukewarm water, whisking to eliminate lumps. Stir in 2 tablespoons olive oil. Cover, and let sit while oven heats, or as long as 12 hours (I tried leaving it both 30 mins and 6 hours, negligible difference). Batter should be about the consistency of heavy cream.

2. Stir all herbs, onion and garlic into batter. Pour 2 tablespoons oil into heated pan, and swirl to cover pan evenly. Pour in batter, and bake 12 to 15 minutes, or until pancake is firm and edges set. Heat broiler, and brush top of socca with 1 or 2 tablespoons of oil if it looks dry.

3. Set socca a few inches away from broiler for a few minutes, just long enough to brown it spottily. Cut it into wedges, and serve hot, or at least warm.

It was SO FREAKING GOOD that a few days later I found actual garbanzo bean flour and, following the same recipe above I used it to make this gluten free, dairy free, grain free (Paleo friendly) pizza:

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Gluten Free, Grain Free, Dairy Free, Paleo-friendly pizza!

This was amazing.  The one thing I’ll say is that using the garbanzo bean flour, while healthier, it definitely tasted more like falafel and less like pizza crust.  Next time I may switch back to the Gluten Free Flour since I’m not outright avoiding grains (just gluten, corn and oats).  However, BOTH bread recipes held up beautifully and the chickpea flour had no trouble holding the heaping pile of toppings I piled on it.

Speaking of toppings, here’s what I used:

  • Sugar-free pasta sauce (I need to learn to make my own pizza sauce)
  • 1.5 cups baby spinach
  • Artichoke hearts
  • Sundried tomatoes
  • Crumbled local bacon
  • Small amounts of Daiya mozzarella and pepperjack*

*A note on using Daiya “cheeses”, be very careful not to use too much.  It’s a great cheese substitute because it melts well and gives a cheesy flavor, BUT if you use the same amount of Daiya that you’d use with traditional cheese you might find that it melts together and has the consistency and taste of mayonnaise.  I find the mozzarella particularly has this issue, and as a result it’s not my favorite Daiya cheese.

So go wild and have some healthy pizza!  I’d love to hear your variations on this recipe and other ideas!