Recipe: Not “Paleo” Bread

1/2 cup finely chopped dried unsweetened coconut flakes
2 tablespoons coconut manna
2 tablespoons almond butter
2 tablespoons vanilla
2 pastured eggs, beaten

1/2 cup coconut flour
1/2 cup almond meal (not almond flour)

Combine first 4 ingredients until incorporated. Add eggs and mix well. Combine dry ingredients and add to wet mixture. Let stand for 5 minutes.

Mixture will be wet but able to be formed into a ball. Place between two pieces of parchment paper. Flatten and shape to make a 1/4 inch thick square. Remove top piece of parchment. Place on baking sheet and back at 325 for approximate 23-25 minutes depending on the thickness.

Let cool and slice into desired shape and size.

Recipe: Grain and dairy free Graham Crackers

LOOKING FOR A GRAIN AND DAIRY FREE KID FRIENDLY SNACK?

These are approximate measurements…if the mixture is too thin add more almond meal, if it’s too thick add a little more almond butter, honey or a little water.

1/2 cup almond butter ( I used home ground raw almond butter)
1 tbsp alcohol free vanilla
1/4-1/3 cup raw honey
1 whole egg

1/2 cup unsweetened coconut flakes
1/4 cup almond meal

Preheat oven to 325 degrees

With a hand or stand mixer, combine almond butter, vanilla, honey and egg until well blended. Add coconut flakes and almond meal. Mix by hand until completely incorporated. Batter will be sticky but spreadable.

Line baking sheet with parchment paper and spread mixture until desired thickness. The thinner it is spread the crunchy the cracker will be. Cooking time depends on thickness of batter.

The batch pictured above was baked for approximately 8-10 minutes. Start checking for doneness at 6 minutes and ever minute until golden brown. Cool for 5 minutes on the parchment paper and then transfer to a wire rack to cool completely before cutting.

Once cooled, trim any uneven or burnt edges. Cut into desired size and shape.

I left a couple big pieces that could be used for sandwiches and cut the rest into bite size pieces.

Variation: sprinkle with smoked salt before baking.

Recipe: Spicy Coconut Curry Scallop Stew

Ingredients

1 lb large wild caught scallops
1 tbsp coconut oil
1 sweet onion, sliced
1 red bell pepper, julienned
1-2 tbsp curry powder to taste
3/4 can full fat coconut milk
Handful of fresh cilantro leaves
Juice of 1/2 lime
Sea salt and pepper to taste
Sriracha hot sauce to taste

Garnish
Cilantro leaves
Red pepper flakes
Limes wedges

Directions

Heat coconut oil in a large skillet. Pat scallops dry and season with sea salt, pepper and curry powder. Add scallops to pan and sear on each side for approximately 1-2 minutes. Add onion and red pepper and sauté for 1-2 minutes. Add coconut milk, hot sauce and more curry powder, if desired.

Reduce heat and let simmer for 8-10 minutes or until liquid begins to thicken. Add cilantro leave and lime juice. Simmer 1-2 minutes and serve garnished with additional cilantro leaves, crushed red pepper flakes and lime wedges.

Health Benefits of Scallops

Scallops contain nutrients that can help promote cardiovascular health and give protection against colon cancer.

Sea scallops are an excellent source of cyanocobalamin or vitamin B12. Vitamin B12 helps in the formation of red blood cells and it necessary for the metabolism of carbohydrates, fats, and protein.

Scallops are rich source of omega 3 fatty acids, an essential nutrient for cardiovascular health. Omega 3 helps ease symptoms of premenstrual syndrome, slows the growth of cancerous tumors, helps prevents arthritis and helps combat skin disorders.

Scallops area good source of potassium and magnesium. Potassium is necessary for muscle contraction and magnesium is necessary for the proper function of muscles and nerves. It is also important for converting blood sugar into energy. Relaxation of blood vessels is associated with magnesium and thus it provides relief from hypertension.

Scallops are also a good source of selenium which helps neutralize the injurious effects of free radicals. Excessive accumulation of free radicals (which are by products of metabolism) weakens the immune system making it prone to diseases.

The Worlds Healthiest Foods: Scallops

Jackie’s Journey Supplements and Training 11/14-11/20

Some of you have asked about the supplements I take and why I take them, so here is the list of supplements I am currently taking and the benefits of these supplements.This list changes depending on what is going on in my day to day life as well as my training schedule.

As a clinician, I suggest clients take their recommended supplements for a period of 90 days and then re-evaluate the need for them with a trained professional. As most deficiency can be resolved in that time if other diet and lifestyle changes are also incorporated. With conditions like adrenal fatigue supplements may need to be taken for a longer period of time.

Jackie’s Vital Smoothie: Great pre- or post-workout drink. Personally, my favorite “meal” of the day. Made with either almond milk, coconut milk or coconut water and 1 scoop of Vital scoop, 1 scoop of Paleo Meal protein powder, and 1-2 tsps each glutamine and Maca root powders.

Vital Scoop™ promotes optimal cell metabolism, gentle detoxification, blood sugar support, growth and repair, hormone balance and peak performance, all without stimulants or artificial ingredients.

PaleoMeal®-DF (Dairy-Free) is a plant-derived protein powder alternative to our popular whey-based PaleoMeal®. It is free of casein, lactose, and gluten and offers the same comprehensive nutrient blend as the original PaleoMeal®. When used with a balanced whole foods diet, PaleoMeal®-DF is designed to help promote an optimal intake of protein, fats, carbohydrates, vitamins and minerals needed for overall wellness.

Maca root helps balance our hormones and due to an over abundance of environmental estrogens, most people’s hormones are a bit out of whack. Maca stimulates and nourishes the hypothalamus and pituitary glands which are the “master glands” of the body. These glands actually regulate the other glands, so when in balance they can bring balance to the adrenal, thyroid, pancreas, ovarian and testicular glands.

Glutamine promotes the maintenance of a healthy digestive tract and post exercise muscle recovery. May promote mental alertness and improve mood and memory. May boost immune function and fight infection. May decrease sugar cravings and the desire for alcohol. Helps to prevent the kind of muscle loss (wasting) that can accompany prolonged bed rest or illnesses such as cancer and AIDS who may be incapable of manufacturing their own supply of glutamine.

Morning supplements:

Women Over 40 is a multi-dimensional formula designed specifically for women in the climacteric years. Drawing on research demonstrating that certain phytonutrients and phyto-hormones in plants are advantageous during this time of change and onward, select organic botanicals with estrogenic and balancing properties help to safely restore and promote the health of the endocrine and reproductive systems. Provided in the quantities consistent with the traditional tonic use of herbs, the organic botanicals include those revered as gentle cleansers, such as dandelion and milk thistle, as well as endocrine and immune restoratives such as ashwagandha, eleuthero, schizandra and astragalus. Organic holy basil and hawthorne, as well as organic berries revered for their anti-aging properties, are also included for their exceptional attributes particularly supportive for women over 40. Providing an extraordinary union of nutrients, concentrated adaptogenic herbs, superior foods and powerful antioxidants, Women Over 40 offers unparalleled support.

GTF Chromium (Glucose Tolerance Factor Chromium) is the biologically active form of chromium. GTF chromium works closely with insulin to facilitate the uptake of glucose into cells.

Pregnenolone’s anti-aging benefits may include reduction of stress, reduction of arthritic inflammation, potential maintenance of memory capability, improved mood, well-being, and the ability to see and smell better.

Flora 20-14 Probiotics Cultivating and maintaining a balance of beneficial microflora is a foundational element in supporting the integrity of digestion. Probiotic supplementation supplies the beneficial microflora that work with the body in digestive processes, detoxification, elimination, nutrient production and absorption. Flora 20-14 is formulated to repopulate and promote the growth of beneficial bacteria in the small and large intestine. Supporting the beneficial microflora of the digestive system, Flora 20-14 contains only naturally occurring non-competing flora in a non-dairy food base.

Vitamin D3 2,000 mg Vitamin D-3 plays a vital role in bone health and immune health, calcium utilization, cardiovascular and lung health. With vitamin D deficiencies at an all-time high, supplementation of this nutrient is of paramount importance.

Zinc is an essential mineral that is found in every cell in our body. It stimulates the activity of about 100 enzymes, substances that promote biochemical reactions in your body. Among its many functions, zinc helps maintain a healthy immune system, is needed for wound healing, helps maintain your sense of taste and smell, and is needed for DNA synthesis. Zinc also supports normal growth and development during pregnancy, childhood, and adolescence, and helps sperm develop and is needed for ovulation and fertilization.

Evening supplements:

Vitamin D3 (see above)

B Complex B vitamins are essential nutrients for good health. They have important roles in many physiological functions, including energy production and nutrient metabolism, and for the overall health of all systems in the body. Since B vitamins rely on each other to carry out their health functions, it is recommended that they be supplemented as a group, or complex, to provide optimum benefits and to avoid a nutritional imbalance. Several factors that can rapidly deplete the body’s stores of B vitamins are poor diet, smoking, regular consumption of alcoholic beverages, certain prescription drugs and chronic stress. If any of these factors are applicable, incorporating a B-complex food compound vitamin into the diet is recommended to maintain good health.

Digestive Enzymes Clinical Strength is a broad spectrum digestive enzyme supplement formulated to provide effective enzymatic activity for general digestive support as well as for managing specific digestive deficiencies.. Optimal digestion and absorption of vital nutrients is crucial for overall health; Digestive Enzymes Clinical Strength is the perfect addition to a supplement regimen that focuses on giving your body the best chance for achieving overall health and wellness.

Adrenal Response® is a meticulously researched adaptogenic formula using clinically proven nutrients, herbs and whole foods to assist the adrenal glands’ natural response. This botanical formula is targeted at helping to support biochemical imbalances, cortisol levels in particular, related to alterations in adrenal function. The use of non-stimulant plant adaptogens is a safe and effective method of helping to modulate an individual’s stress response or hormonal perturbations.* Crafted from a synergistic combination of botanicals, the primary inclusion is Sensoril®. Sensoril is an extensively researched and proven patented extract of ashwagandha root and leaf, which has been clinically shown to strengthen the body’s natural response to stress. Rhodiola, an adaptogen which has been documented to help normalize the manner in which the body responds to stress triggers and maintains equilibrium within the hypothalamic-pituitary-adrenal axis (HPA)’s Astragalus, holy basil, schizandra and American ginseng are complementary inclusions selected for their ability to help improve the body’s overall resistance and vital energy.

Taken As Needed:

Sleep Response is an nutrient mix crafted specifically to promote a restful sleep and reduce tension related to stress. The primary inclusion is organic reishi antler mycelia, revered for its powerful adaptogenic activity. Non-GMO, reishi antler mycelia is grown on anthocyanin-rich purple kculli corn and is considered to be the most potent form of reishi mushroom available today, providing superior antioxidants to combat oxidative stress. This supreme combination is formulated with Sensoril®, a patented extract of ashwagandha root and leaf, clinically shown to calm and nourish the nervous system.* The inclusion of concentrated nervine extracts of skullcap and lemon balm, traditionally used to soothe, further enhance this comprehensive formulation.

Calm Response is crafted exclusively from 100% whole food nutrients and supportive tonic botanicals known to help replenish and gently support the body during the nutritional challenges of stress.* Stress depletes the body of essential nutrients, including vitamin C and the B vitamins. All the botanicals in this formula are provided in the quantities consistent with traditional tonic use of herbs. Skullcap, ashwagandha and chamomile are renowned nervine tonics, revered for the support they supply in strengthening and toning the nervous system.* The inclusion of astragalus and eleuthero helps to promote the body’s resistance to a wide variety of external influences. A superior synergy of nutrients, Calm Response is a unique formulation providing exceptional nutritional support during periods of stress.*

CraveArrest is designed to balance the production of the major neurotransmitters, including serotonin and dopamine, that affect cravings of all kinds, including carbohydrate and sugar cravings. The Tyrosine and 5HTP found in CraveArrest are in an ideal 10:1 ratio for superior results. The adaptogenic herb Rhodiola Rosea known for aiding the stress response is included, as is Taurine.

GABA is produced in the human brain and functions as a balancer, maintains balance between the body and the mind in states of excitation. GABA supplement aids several complications including Attention-Deficit Hyperactivity Disorder or ADHD, hypertension or HBP, obesity, insomnia, alcoholism and many more. It is also a great help in treating mental blocks. Additionally, GABA shows increases in the level of Human Growth Hormones (HGH), induces relaxation and sleep, reduces muscle tension, stress, anxiety and depression while it promotes well being.

If you are interested in a FREE supplement evaluation, please contact me at (213)822-2634 or via email at Eatingforwellness@yahoo.com

13 days until Vegas, 131 days until Honolulu and 150 days until Ragnar!

Training And Food Intake 11/14-11/20

14 Monday
7:00 AM Vital smoothie with coconut water and coconut milk
7:45 AM Crossfit class (IT Band sore both legs)
10:00 AM Chicken leg and thigh and red bell pepper
2:45 PM 3 hard boiled eggs and cherry tomatoes
6:30 PM Lamb stew and broccoli
Morning and evening supplements

15 Tuesday
9:00 AM Scrambled eggs, broccoli and tomato
11:15 AM Run 3 miles 34:38, average pace 11:34 346 calories
12:30 PM Chicken thigh, cabbage beet soup
3:00 PM Hot Stone Massage for IT soreness
4:10 PM Vital smoothie with coconut water and coconut milk
6:30 PM Lamb stew with broccoli
Morning and evening supplements

16 Wednesday
Weigh in 152.6
7:00 AM Scrambled eggs, tomato
8:00 AM Cycling 22 miles
12:00 PM Roasted brussels sprouts with onion and bacon, stuffed peppers with bison, zucchini, onion and tomato (ate too much, should have eaten more before ride)
5:00 PM Rest of stuffed peppers and bowl of cabbage beet soup
Morning supplements only

17 Thursday
REST
8:45 AM Chicken wings, leg, cherry tomatoes
1:40 PM Lamb stew with added chicken.
3:00 PM Cabbage beet soup and 3 apple bars (not GF)
5:00 PM Rest of beet soup, almond meal crackers, roasted Hubbard squash with coconut oil (very snacky, not enough protein, too many carbs)
Morning supplements only

18 Friday
REST
9:00 AM Ground bison, onion, zucchini and tomato
2:45 PM Chicken breast and apple
7:00 PM Sautéed zucchini and onions, 3 dates and dark chocolate bar (72%)
Morning and evening supplements

19 Saturday
6:00 AM Vital smoothie with coconut water pre-run
7:00 AM 10 miles 2:11 13:01 average pace 1059 calories coconut water, Emergen C and 6 dates during run ( should have been 12 miles but blisters prevented it)
10:30 AM 3 eggs, guacamole and heirloom tomato
1:30 PM Apple
4:00 PM Burger in a bowl with avocado 1/2 at restaurant
6:00 PM Other 1/2 at home
Morning and evening supplements

20 Sunday
REST
9:30 AM Chicken sausage, eggs and guacamole
2:00 PM Roast beef with broccoli, butter and salt
4:00 PM Teecino and coconut milk
6:00 PM Chicken sausage
No supplements

Jackie’s Journey Training for Las Vegas, Honolulu and the Ragnar Relay!

I want to invite you to follow my journey as I train for the Las Vegas and Honolulu 1/2 marathons (Dec 4th and April 1st) and the Southern California Ragnar Relay (April 20-21).

I’ll be posting weekly updates which will include workouts, food, supplements, injuries, treatment modalities, sleep and recovery and weight changes. I’ll also be looking at how training for these events will effect my adrenal fatigue and insulin resistance. I’ll be following a mostly Paleo diet focusing on lean protein, healthy fats, non starchy vegetables, limited fruit and starchy vegetables, no grains or legumes and limited nuts, seeds, and dairy. While I hope to stay within these parameters, I know life is not always so structured and there will be times when strict adherence will not be possible. What I also understand about myself and which was validated this past week…sometimes, I just give into my sweet tooth! While a little dark chocolate now and then is no big deal and can be quite beneficial, eating an entire box of cookies for dinner is not something I want to do on a regular basis.

Before I start, I want to acknowledge the people who will be helping me during this journey. I am running with the USA Marathon Training Group lead by Coach David Levine. Coach David has graciously put together a training plan for me to follow through all three of these races. I am doing my Crossfit training at Brick Crossfit West Hollywood. Yoga is done at Jade Apple Yoga in Toluca Lake. I have two chiropractors I have been working with, Dr David Bond in Encino and Dr Heidi Fennellin Glendale who make sure all my parts are in place. I also want to thank my running buddies and friends I have met through Sparkpeople.com who have been in my corner every step of the way. Special thanks to Ms. Mary Hillrunner who without her love, support and encouragement, I never would have taken my first step.

My goals during this training season are:
1. Train wisely to reduce overtraining injuries and avoid exacerbating my adrenal fatigue.
2. Follow training plan including run, x-training and mostly importantly, rest days.
3. Incorporate yoga and Pilates into training schedule to improve balance and flexibility.
4. Increase running pace by doing weekly speed and hill work as prescribed by running coach.
5. Follow a whole food eating plan rich in protein and healthy fat, while eliminating processed foods and excess carbohydrate intake.
6. Sleep 8-9 hours per night
7. Take supplements daily-morning and evening
8. Reach and maintain goal weight range of 135-140 by April 1st.

Catch up for 11/3-11/13 My training and food have been a little off since getting sick at the end of October. I ran (well, mostly walked) the Rock and Roll Los Angeles 1/2 marathon on October 30th but ended up sidelined with an awful flu for about a week afterward. In that time, I was barely eating and my weight dropped pretty quickly. I didn’t think the drop would hold but I was more concerned with getting well than the number on the scale. When I finally got my appetite back, I ate until I was satisfied and while I logged my intake, I did not weigh or measure anything. By Sunday the 13th, I could feel my sugar cravings coming back…I gave in by eating GF chocolate chip cookies and dark chocolate covered almonds for dinner. Since then, It’s been a little rough to get back to regimented eating.

November 2011

03 Thursday
Weigh in 150.8
8:30 AM Roast beef, avocado and tomato with smoked salt
9:00 AM 4 mile walk
1:30 PM 1/2 burger bowl with avocado, homemade catsup, relish and chipotle mayo
4:30 PM Other 1/2 of burger bowl
7:00 PM Bowl of cherry tomatoes

04 Friday
Weigh in 150.2
10:20 AM Roast beef, avocado and tomato
1:00 PM Chicken leg and thigh with veggies
5:00 PM Apple
8:00 PM Chicken leg and thigh with broccoli

05 Saturday
Weigh in 150.6
6:00 AM Vital smoothie with coconut water
7:00 AM 3 mile run 12:13 pace (still sick)
8:15 AM Potluck-deviled eggs, guacamole, pineapple, sweet potato
10:45 AM Crossfit intro class
1:45 PM Chicken wings/breast, broccoli and tomatoe
7:45 PM Ground bison with leftover veg from roast beef

06 Sunday
REST
8:30 AM Vital smoothie with coconut milk
12:30 PM Lunch at Lemonade avocado tomato salad, carrot herb salad moroccan chicken stew cucumber mint lemonade
5:35 PM Chicken sausage cooked with onion/butter and tomato
7:00 PM 2 servings almonds (start of poor choices)

07 Monday
6:45 AM Crossfit
8:30 AM Ground bison, onion, red bell pepper, avocado
2:30 PM Turkey thigh, cucumber and avocado
7:00 PM Steamed carrot and cauliflower

08 Tuesday
Weigh in 149.8
7:00 AM 3 miles 36:36 12:13 average pace, 322 calories
8:30 AM Ground bison, red bell pepper. Onion and scrambled egg
1:30 PM Chicken thigh, tomato and steamed broccoli
4:30 PM Strawberries, 2 bowls homemade roasted tomato soup, 3 servings coconut custard, steamed broccoli, cherry tomatoes, 2 servings almonds, 10-12 dates (very hungry, did not feel satisfied, over ate dates and almonds)

09 Wednesday
Weigh in 151.8
8:15 AM Turkey thigh, cucumber and guacamole
11:00 AM Crossfit
12:45 PM Ground bison, coconut oil, zucchini, onion, bell pepper, hot sauce, guacamole
6:00 PM 2 legs, wing, raw carrot, tomatoes and cucumber

10 Thursday
REST
Weigh in 151.0
8:00 AM 2 eggs, tomato and guacamole
12:45 PM Chicken leg and thigh, veggies and strawberries
4:30 PM Coconut custard, 2 servings almonds, 2 bowls braised cabbage/apple, short rib, apple

11 Friday
REST
9:30 AM Turkey thigh and veggies
1:00 PM Chicken leg and thigh, braised red cabbage with apples, heirloom tomato
5:00 PM Short rib chili, rest of dates and apple

12 Saturday
Weigh in 153.0
6:00 AM Vital smoothie with coconut water
7:00 AM 5 mile run 12:18 pace 1:01:27, 571 calories
9:00 AM Beet greens, onion and chicken breast
2:00 PM Cherry tomatoes, strawberries, cabbage with apple, chicken thighs and leg, rest of roasted vegetables, guacamole and celery

13 Sunday
REST
7:30 AM 2 egg coconut oil and tomato
10:45 AM Brussels sprouts with bacon and coconut oil
3:00 PM Cauliflower, tomato coconut milk, curry
6:00 PM Chocolate chip cookies, chocolate covered caramel almonds and 2 apple bars

Jackie’s Journey My CrossFit Journey The First 2 weeks!

I started working out at Brick Crossfit in West Hollywood 2 weeks ago and I am really enjoying the challenge. While the workouts are hard, and I always leave there sweaty and tired, I have not been especially sore since I started, although, I was really feeling the squats the first day! I have worked with 3 coaches, Nick and 2 different Andreas! The coaches have been very helpful, making sure everyone’s form was correct and that we felt comfortable with the moves.

Since I am new to Crossfit, I have been attending the Fundamentals classes which focus on showing beginners the, well, the fundamentals of Crossfit. I’m not much of a class person, so it is taking some time for me to feel comfortable but even after just 4 workouts, it’s starting to feel like home. I’ll be attending the Introduction to Crossfit class this evening…I think this class will help we understand the concept and philosophy of Crossfit a little better.

Here are my workouts so far…

10/17 Starting Weight 156.6
Warm up: 3x 10 push ups, 10 mountain climbers and sprints.
Learned: Clean with 10 lb. ball, dead lift with bar and 20 lb.
Workout: 4 rounds 10 dead lift, 10 clean with ball and 30 squats 16:58

10/19
Warm up: 3 minutes jump rope
Learned: rowing (500 meter 2:12.9), thrusters, burpees
Work out: 21,15, 9 with 300 meter rows 12:57 (That’s 21 thruster, 21 burpees, 300 meter row, 15 thruster, 15 burpees, 300 meter row, 9 thrusters, 9 burpees

10/24
Warm up: jump rope
Learned: Presses with bar, kettle bell swings
Workout: Baseline 6:27
500 meter rowing, 40 air squats, 30 butterfly crunches, 20 pushups, 10 kettle bell swings with 13 lb weight

10/26
Warm up: 250 meter row, 10 each squats, sit ups, burpees, push ups
Learned: snatch
Workout: Baseline 6:31
500 meter rowing (2:18.3), 40 air squats, 30 an may crunches, 20 push ups, 10 burpees

My plan is to do Crossfit twice a week, along with running 3 times a week and yoga or Pilates one day a week. I’m hoping this will be the balance I need to continue to heal my adrenal fatigue, train for my upcoming races (RNR LA, RNR VEGAS, DIVA HONOLULU AND RAGNAR RELAY) as well as build some muscle and lose some fat.

These photos were taken in July 2011 and will be used as my before pictures…weight 162.2

Jackie’s Journey Paleo…30 Days and Beyond!

I started my 30 day Paleo Challenge on September 14th after seeing a huge jump on the scale (6 pounds) after starting the latest round of the Biggest Loser Challenge on September 7th!!! After a few days, well actually 9 days, of getting my feet wet and getting rid of some questionable foods in my house, I was ready to give this my BEST effort!!! My Biggest Loser starting weight was 160.6 and my weight at the end of the “30 days” was 157.6…while that is only a 3 pound loss, if you count the 6 pound gain during the first week, it’s a 9 pound swing!!! 3 or 9…I’m happy to see the scale moving in the right direction and for the right reason!!! I’m extending my challenge until at least October 23 so I get in a complete 30 days…I’m hoping to see another big drop at the end of the full 30 days!!!

To refresh, my goals are to eat: lean meats, healthy fats, non-starchy vegetables, limited fruit and starchy vegetable, no processed or man-made carbs, nuts, grains, legumes or dairy (except the whey in my green powder/protein shake which I am limiting to 3-4 per week and only pre/post workout).

Workout goals were to scale back my workouts to 2 ST sessions per week and 3 runs (30 minutes speed, 45 minutes hills and LSD with my running group) as well a weekly yoga class and at least one full rest day! Since this weekend I had a cycling event on Sunday, I opted for a shorter long run (6 miles instead of 8) and to forego my hill run on Thursday!

Thu 10/6
Rest Day
Weigh in 157.8
6:45 AM – 7:00 AM 2 hard-boiled eggs and half apple
10:00 AM – 10:05 AM Teecino with coconut cream
12:00 PM – 12:30 PM Chicken breast and veggies, cherry tomatoes and cucumber slices
3:00 PM – 4:30 PM Kale chips, cherry tomatoes, beef jerky
6:30 PM – 7:00 PM Chicken leg and thigh with veg, zucchini, tomato and coconut oil

Fri 10/7
8:00 AM – 8:15 AM Ground beef, onion and peppers
9:30 AM – 11:00 AM Yoga
12:30 PM – 1:00 PM Chicken breast, tomatoes, cucumber and apple
2:00 PM – 3:00 PM Baked kale chips with nutritional yeast, strawberries with coconut cream and vanilla [Stomach a little bubbly after coconut cream]
3:00 PM – 5:30 PM Nap
6:30 PM – 7:00 PM Pot roast, vegetables and broccoli
8:00 PM – 9:00 PM Coconut flakes x3

Sat 10/8
5:45 AM – 6:00 AM Vital scoop, Paleo protein, Maca, glutamine, omega 3, coconut cream
7:00 AM – 8:30 AM 6 miles No Forerunner
9:30 AM – 9:45 AM Chicken breast and apple after run
2:30 PM – 3:00 PM Chicken breast, grilled veggies, guacamole and yams from Sharky’s (after Expo)
6:10 PM – 6:40 PM Chicken leg and thigh and roasted veggies
7:00 PM – 8:00 PM Coconut flakes

Sun 10/9
5:00 AM – 5:15 AM Vital scoop, Paleo protein, Maca, glutamine in coconut cream before race
5:30AM – 2:00 PM Long Beach Bike Tour plus Marathon course support
9:00 AM – 9:15 AM 6 oz chicken, tomatoes and cucumber after ride and while on the course
2:00 PM – 2:30 PM Sharky’s chicken, broccoli and yams
6:30 PM – 7:00 PM Oven fried sweet potatoes with coconut oil, grounded bison and left over veggies (ate too much)
8:00 PM – 8:15 PM Chocolate coconut ice cream with shredded coconut flakes (homemade–no sugar or other sweeteners)

Mon 10/10
7:00 AM-8:30 AM ST with PT
11:00 AM – 11:15 AM Roasted chicken, tomato and broccoli
3:30 PM – 4:45 PM Grilled lamb and sautéed cauliflower in coconut oil
6:45 PM – 7:15 PM Chicken breast with onion, red pepper, zucchini and eggplant

Tue 10/11
8:30 AM – 8:45 AM Chicken, tomatoes and avocado
12:30 PM – 1:00 PM Fartleks [Very hot! ]
1:30 PM – 2:00 PM Turkey breast, tomatoes, avocado, cucumber slices and strawberries
6:00 PM – 6:30 PM Grilled lamb greens with bacon and Hubbard squash
8:00 PM – 8:15 PM Turkey breast and 1/2 apple

Wed 10/12
Weigh In 157.6
6:30 AM – 6:45 AM Vital scoop, Paleo protein, Maca, glutamine, coconut water
7:00 AM – 8:30 AM ST with PT
11:30 AM – 11:45 AM Chicken leg/thigh, tomato, avocado and greens with bacon
3:30 PM – 4:00 PM Pot roast with veggies (snack)
6:30 PM – 7:00 PM Turkey breast, tomatoes, celery, carrots and cauliflower
8:00 PM – 8:15 PM Strawberries

Now that my food and exercise are getting reigned in…it’s time to seriously work on my sleep!!!

Jackie’s Journey Week 3…A little Paleo, a Little Schwarzbein

So here I am at the end of Week 3 of my modified Paleo eating plan. I’m also following the recommendations of Diana Schwarzbein from her books, The Schwarzbein Principle, The Program and the Transition. While there are some distinctions that I will not go into here, I have developed the modified plan listed below, which includes dietary changes and a modified workout plan with more ST, flexibility and most, importantly more REST and good sleep!!!

I’m down 2.6 pounds this week which is great but better than that, I have not had any carb cravings all week long!!! Usually I do well for a few days on low carb/no grain eating but had always fallen off after about 3-4 days! I would start upping my fruit to deal with the craving, thinking at least fruit wasn’t candy, cookies or cupcakes, but the sugar in the fruit (usually bananas or dates) would rise my blood sugar and re-start the cravings all over again! This week, by adding more fat and protein to my mornings, I warded off the blood sugar drop and the carb cravings later in the day and evening! I have also been sleeping better, waking more refreshed and having better energy throughout the day!

Eating Plan:
1) Eat within one hour of waking up
2) Eat protein and fat with some veggies at every meal and snack
3) Limit fruit to 1 (or 2) pieces daily
4) No grain or legumes
5) Limit nuts to 1 oz daily or eliminate all together
6) No processed or refined carbs
7) Diary limited to whey protein
8) 3 meals and 1 snack ONLY

Workout Plan:

Thursday 30 minute MRP w/hills
Friday 90 minutes yoga
Saturday LSD with running group
Sunday REST/RECOVERY
Monday 7-8:30 ST with PT
Tuesday 40 minute intervals
Wednesday 7-8 and 3:30-4:40 ST with PT

Thu 9/29 Weigh in 160.6
7:45 AM – 8:15 AM MRP w/hills 30 min 2.65 miles, 11:20 pace 312 calories
9:00 AM – 9:15 AM Chicken sausage with mushroom, avocado and tomato
1:00 PM – 1:30 PM Grounded bison and broccoli
3:45 PM – 4:00 PM Vital scoop, Paleo cleanse, Maca, glutamine, coconut milk, almond milk, coconut flakes smoothie
6:45 PM – 7:15 PM Chicken leg and thigh with onion/cauliflower puree
8:00 PM – 8:15 PM Beef jerky

Fri 9/30 Weigh in 160.0
7:30 AM – 7:45 AM Scrambled eggs and cantaloupe
9:30 AM – 11:00 AM Yoga
1:00 PM – 1:30 PM Lamb stew and sautéed zucchini
4:30 PM – 4:40 PM ½ Strawberry coconut milk vital smoothie
6:15 PM – 6:45 PM Chicken leg and thigh and roasted tomato/red pepper soup
8:30 PM – 4:40 PM ½ Strawberry coconut milk vital smoothie

Sat 10/1
7:00 AM – 8:30 AM 6 miles MRP Godzilla Mt. 1:16 12:44 pace 642 calories [Coconut water with Maca and glutamine and applesauce during run]
9:30 AM – 9:45 AM Chicken sausage and cantaloupe after run
12:30 PM – 1:00 PM Chicken breast, tomatoes and avocado
2:00 PM – 4:30 PM Nap 2.5 hours
6:15 PM – 6:45 PM Salmon and steamed broccoli, cauliflower, carrots and zucchini
8:00 PM – 8:15 PM Vital smoothie with Paleo protein, Maca and glutamine

Sun 10/2 Weight in 158.6 REST DAY
7:00 AM – 7:15 AM Vegetable fritatta and avocado
11:30 AM – 11:45 AM Steak and kale chip with nutritional yeast
6:00 PM – 7:00 PM Greens, chopped liver, banana squash, zucchini, carrot onion, chicken breast {Family Dinner}
8:30 PM – 8:45 PM Rest of greens {emotional evening}

Mon 10/3 7:00 AM – 8:30 AM Mac ST
8:30 AM – 8:45 AM Vegetable fritatta
12:30 PM – 1:00 PM Steak, tomato, celery and carrots
6:30 PM – 7:00 PM Steak, broccoli, small yam with coconut oil
8:45 PM – 9:45 PM Strawberries and beef jerky

Tue 10/4 Weigh in 158.6
8:30 AM – 8:45 AM Vital scoop, Paleo protein, Maca, glutamine, 2/3 cup almond milk, 1/3 full fat coconut milk
9:00 AM – 9:45 AM 40 minute intervals, 3.5 miles, 11:59 pace, 11:25, 11:58, 12:14, 12:39 376 calories
12:15 PM – 12:30 PM Steak, avocado, tomato and broccoli/ cauliflower
4:45 PM – 5:15 PM Salmon, zucchini, onion, red bell pepper, cilantro vinaigrette with garlic
7:30 PM – 8:45 PM Strawberries, coconut flakes and beef jerky

Wed 10/5 Weigh In 158.0
6:10 AM – 6:15 AM Pot roast and veggies pre workout
7:00 AM – 8:00 AM Mac ST
10:00 AM – 10:15 AM Chicken leg and thigh with veggies and steamed broccoli and cauliflower
11:00 AM – 1:30 PM 2 ½ hour nap between workout sessions
2:00 PM – 2:10 PM Vital scoop, Paleo protein, Maca, glutamine, coconut milk, almond milk
3:30 PM – 4:30 PM Mac ST
6:30 PM – 7:00 PM Pot roast with veggies and raw cucumbers and tomatoes
8:15 PM – 8:25 AM Apple

Jackie’s Journey Paleo Week 2…Getting Better Everyday

While my weight loss this week was only .4 pounds, I feel my food choices were good and my exercise was moderate but focused. I still had some carb issues…like eating 3 sweet potatoes in one evening but overall I’m please with my progress and how I’m feeling!

Eating Plan:

1) Eat within one hour of waking up…still a hard one for me since I workout or run in the morning
2) Eat protein and fat with some veggies at every meal and snack…made beef jerky as take along protein snack
3) Limit fruit to 1 (or 2) pieces daily…doing better, dates only during LSD run, sticking to berries, melon and apples
4) No grain or legumes…doing better
5) Limit nuts to 1 oz daily or eliminate all together…none so far
6) No processed or refined carbs…finished the Veganise and did not buy anymore
7) No dairy…had whey protien in shake but no milk, yogurt, cottage or regular cheese!
8) 3 meals and 1 snack ONLY…still trying to regulate my evening eating but doing better

Workout Plan:

Monday 7-8:30 ST with PT
Tuesday 30 minute speed
Wednesday 7-8 and 3:30-4:40 ST with PT
Thursday 30 minute hills
Friday 90 minutes yoga
Saturday LSD with running group
Sunday REST/RECOVERY

Thursday 9/22
7:30am 2 scrambled eggs with coconut oil and zucchini
9am 30 minutes 2.50 miles 12:02 pace, 286 calories
12:40pm Chicken leg and thigh, mushrooms, chicken dripping and tomato
5:15pm Steak, tomato, butternut squash
7pm Fried sweet potato with Veganise, apple, Vital Smoothie with coconut milk and frozen banana (worse meal of the week)

Friday 9/23
Skipped yoga
8:30am 2 scrambled eggs with coconut oil, zucchini and leftover veg from short ribs
11am TONS of Greens with Veganise, banana, sweet potato (last of the Veganise)
8:30pm Chicken breast and tomato

Saturday 9/24 BACK ON TRACK
6:15am Vital smoothie with whey protein powder, Maca and glutamine in water
7am 2:45 minutes, 11.81 miles, 13:58 pace, 1061 calories
8am Coconut water and 4 dates during run
10:35am Cantaloupe and hard boiled egg after run
12:30pm Chicken leg and thigh and bowl of cabbage-tomato soup
4:30pm Steak, tomato and avocado
7pm Cantaloupe and strawberries

Sunday 9/25
Rest Day
Headache during afternoon started 2 pm
Weigh in 160.4
9am Salmon, tomato and avocado
2:30pm Lamb skewer, salad with tahani dressing
3:30pm Apple
5:30pm Tomato cabbage soup with butter, rest of lamb and salad
8pm 4 dates

Monday 9/26
Weigh In 159.8
7am 90 minutes ST
8:30am Vital smoothie with protein powder, Maca and glutamine
12:15pm Salmon, tomatoes, carrot and red bell pepper
4:20pm Grounded bison, onion, mushroom, coconut oil, coconut milk, curry powder, kale, cilantro (ate too much)
6:30pm Bowl of cherry tomatoes and 2 bowls of cauliflower puree with rosemary and coconut oil (snacked even though not hungry)

Tuesday 9/27
Weigh in 160.0
8am 30 minutes, 2.54 miles, 11:49 pace, 288 calories
9am Bison burger, tomato and avocado
2pm Applegate Organic Sweet Italian Sausage with zucchini, red bell pepper, mushroom and tomato
2:45pm 2 sweet potatoes with coconut oil and dried coconut
8pm Apple, beef jerky and 3rd sweet potato

Wednesday 9/28
Weigh In 160.6 (blaming the scale bump on too many carbs)
7am 60 minutes ST
8:10am Chicken breast and strawberries
1pm Lamb stew and steamed broccoli and butter
3:30pm 60 minutes ST
6pm Chicken thigh and leg, sautéed zucchini/red bell pepper and raw tomato
8pm Apple and beef jerky

Jackie’s Journey Paleo Week 1…A Work in Progress!!!

I have been playing around with the Paleo thing for the last few months since a friend, Caitlin Weeks aka Grass Fed Girl, introduced me to it!!! As some of you might remember, I did a 30 day VEGAN cleanse at the beginning of the year and extended it to 90 days to get me through training for the LA Marathon in March!!! After the marathon, I took some time away from running before I started ramping up my miles for Hood to Coast…in the interim I was doing 2 hours of bootcamp daily!!! The funny thing is…with all this working out, I was still gaining weight!!! I decided after returning from Portland and again giving myself some recovery time to really clean up my diet…I mean really really clean it up!!! Also while in Portland, I bought myself an Ipad2…this allowed me to venture into the world of Paleo podcasts!!! This is where I really started to gather an understanding of the Paleo lifestyle!!! So after seeing another week of weight gain…in fact, a 6 pound bounce in one week, I dug in and decided to track my intake and workouts and do my best to incorporate the Paleo principles into my daily life!!!

Eating Plan:

1) Eat within one hour of waking up…still a hard one for me
2) Eat protein and fat with some veggies at every meal and snack…still looking for take-along protein options
3) Limit fruit to 1 (or 2) pieces daily…need to work on bananas…but have been date free for 11 days!!!
4) No grain or legumes…so far so good, with the exception of sprouted beans and seeds in salad
5) Limit nuts to 1 oz daily or eliminate all together…none so far
6) No processed or refined carbs…Veganise is my last processed product
7) No dairy…will limit to occasional whey, yogurt and cottage cheese

8) 3 meals and 1 snack ONLY…still trying to regulate my evening eating

Workout Plan:

Monday 7-8:30 ST with PT
Tuesday 30 minute speed Run
Wednesday 7-8 and 3:30-4:40 ST with PT
Thursday 30 minute hill run
Friday 90 minutes yoga
Saturday LSD with running group
Sunday REST/RECOVERY

WEEK 1 9/14-9/21

Wed 9/14 Weigh In 166.6
7:00 AM – 8:00 AM ST w/personal trainer
8:00 AM – 8:15 AM Greek yogurt and raspberries (dairy)
1:00 PM – 1:30 PM Chicken leg/thigh, sweet potato, red bell pepper and mushrooms
3:30 PM – 4:30 PM ST w/ personal trainer
5:30 PM – 6:00 PM Salmon, cauliflower, tomato and avocado
8:00 PM – 8:15 PM Cottage cheese and nectarine (dairy)

Thu 9/15 Weigh in 162.6
7:30 AM – 7:45 AM Onion, mushroom, pepper and basil omelet [1/2 before run]
8:30 AM – 9:10 AM Aero [30 minutes]
9:30 AM – 9:45 AM Rest of omelet after run
12:15 PM – 12:45 PM Green salad with sprouts and cucumber, sweet potato and chicken leg and thigh
3:45 PM – 4:00 PM Vital smoothie with glutamine, Maca and omega 3 (whey)
6:45 PM – 7:10 PM Salmon, cauliflower, tomato, cucumber, Veganise (not Paleo)

Fri 9/16 Weigh in 160.8
7:30 AM – 7:45 AM Scrambled eggs with avocado red bell pepper and strawberries
9:30 AM – 11:00 AM Yoga 2 [Jade Apple]
11:00 AM – 11:15 AM Apple after yoga
1:00 PM – 1:30 PM Bison burger roasted veggies and greens with Veganise (not Paleo) pictured above*
3:45 PM – 4:00 PM Turkey jerky (organic cane sugar)
7:00 PM – 7:30 PM Chicken breast and butternut squash

Sat 9/17
7:40 AM – 7:55 AM 2 eggs and cantaloupe, grapes and raspberries
10:00 AM – 11:00 AM 5k+ run walk
1:00 PM – 1:30 PM Grilled Salmon Salad with oil and vinegar dressing (restaurant)
4:00 PM – 4:15 PM Turkey jerky (organic cane sugar)
6:30 PM – 7:00 PM Bison burger with roasted vegetables, greens and avocado, tomato and Veganise (not Paleo)
8:00 PM – 8:10 PM Frozen banana, vital scoop, protein powder and almond milk (banana and whey)

Sun 9/18 Weigh in 160.8
6:00 AM – 6:05 AM Lab test (adrenal stress index)
7:15 AM – 7:30 AM Scrambled eggs with roasted vegetables and nectarine
8:00 AM – 10:15 AM Cycling 22.5 miles, 1295 calories
12:00 PM – 1:35 PM Huge salmon salad with lemon mustard dressing with Veganise (not Paleo) [1/3 at 12, 1/3 at 12:30, last 1/3 1:30]
5:15 PM – 5:45 PM Roasted chicken leg and thigh, sweet potato and roasted asparagus with coconut oil

Mon 9/19
6:15 AM – 6:20 AM Vital scoop, Maca, glutamine, paleo powder, almond milk (whey)
7:00 AM – 8:30 AM Mac 4
8:30 AM – 8:45 AM 3 hard-boiled eggs and nectarine
12:45 PM – 1:15 PM Shredded chicken with onion, tomato and cauliflower cooked in coconut oil and curry
5:00 PM – 6:35 PM Chicken breast wing, steamed broccoli carrots zucchini Cole slaw, cabbage soup, yam with coconut oil

Tue 9/20 Weigh in 161.4
8:00 AM – 8:15 AM 2 scrambled eggs in coconut oil and strawberries
9:00 AM – 9:40 AM Fartleks [30 minutes]
12:45 PM – 1:00 PM Chicken leg and thigh, broccoli, cauliflower, butternut squash and cherry tomatoes
5:30 PM – 6:00 PM 1/2 chicken breast, 3 servings of Cole slaw made with Veganise and a banana (banana and not Paleo)

Wed 9/21 Weigh In 161.0
7:00 AM – 8:00 AM ST w/ personal trainer
8:00 AM – 8:15 AM Chicken breast and nectarine
12:35 PM – 12:55 PM Short ribs, salad with Veganise and avocado and sliced tomato (not Paleo)
3:25 PM – 3:30 PM Apple before workout
3:30 PM – 4:30 PM Mac
5:50 PM – 6:20 PM Chicken breast and wing, butternut squash and steamed broccoli, zucchini and carrots with chicken drippings
8:00 PM – 8:15 PM ½ medium cantaloupe (fruit at night)

I’m still trying to regulate my sleep and evening eating since I have been waking up at around 2-3 am feeling very hungry!!!

If you are interested in listening to the Paleo podcasts, check out Balanced Bites, Everyday Paleo, The Paleo Solution and The Healthy Skeptic, all free on ITunes!