First Day of Paleo

My first day of paleo went pretty well! Drank a lot of water and ate to my heart’s content. I only felt hungry when I was hungry, but because I’ve been foodblogging I’ve sure noticed how many times I get up to grab a snack.

Breakfast – 6 egg white scramble

Snacks throughout the day – banana, orange, dates, raisins, cranberries, almonds

Dinner – Oregano and curry dusted salmon with 2 red potatoes, mashed (no additives)

End of the night: Green tea and an orange

I’m trying to get back into resistance training during this marathon recovery period, so I fired up my GAINfitness application and set up a 45-minute, 3-4 sessions a week plan. Here’s the circuit I completed:

  • 1 set of Jumping Jacks Max reps 0, max weight 0 lbs.
  • 1 set of Trunk Rotations Max reps 0, max weight 0 lbs.
  • 1 set of Seal Jumps Max reps 0, max weight 0 lbs.
  • 1 set of Heel Walks Max reps 0, max weight 0 lbs.
  • 1 set of Seal Jumps Max reps 0, max weight 0 lbs.
  • 1 set of Jogging in Place Max reps 0, max weight 0 lbs.
  • 1 set of Ankle Circles Max reps 0, max weight 0 lbs.
  • 1 set of Trunk Rotations Max reps 0, max weight 0 lbs.
  • 1 set of Squat Max reps 0, max weight 0 lbs.
  • 1 set of Side Lateral Raise Max reps 0, max weight 0 lbs.
  • 3 sets of Squat Max reps 12, max weight 14 lbs.
  • 2 sets of Ab Twist Max reps 12, max weight 0 lbs.
  • 4 sets of Lunge Max reps 13, max weight 0 lbs.
  • 4 sets of Lunge Max reps 13, max weight 14 lbs.
  • 4 sets of Lunge Max reps 13, max weight 0 lbs.
  • 4 sets of Lunge Max reps 13, max weight 0 lbs.
  • 2 sets of Good Morning Max reps 20, max weight 0 lbs.
  • 2 sets of Lying Quad Stretch Max reps 0, max weight 0 lbs.
  • 2 sets of Ab Twist Max reps 0, max weight 0 lbs.
  • 2 sets of Standing Groin Stretch Max reps 0, max weight 0 lbs.
  • 2 sets of Standing Quad Stretch Max reps 0, max weight 0 lbs.
  • 1 set of Downward Dog Pose Max reps 0, max weight 0 lbs.
  • 1 set of Wide-Legged Forward Bend Max reps 0, max weight 0 lbs.

So far, so good! I’m heading into a full day of design and school so I’m prepping my food now. My class was curious about Green Vibrance so I’m bringing a canister for everyone to try it out. 🙂 I plan on squeezing in another workout this morning, but my lower body is so sore…maybe I can just focus on my upper body. Hope I can stay on track!

Avoid Holiday Weight Gain With These 10 Tips (via RunKeeper)

I came across this great collection of tips this morning! It’s pretty easy to get over-indulgent and lazy over the holidays. What is it with the last few weeks of the year that brings out the inner sloth in all of us? Below are ten tips on how to avoid holiday weight gain — or even possibly lose some weight — during this festive time of the year. If implemented correctly, you might be in even better shape come New Years!

My biggest tip on how to avoid holiday weight gain is to get moving. Try using an app like RunKeeper or GAINFitness to begin working out. Anyways, I’m pretty guilty of #10. What about you?

Source: RunKeeper blog, Jenna Bell.

The Cooking vs. Eating Out Conundrum


This morning I was appalled to find that one of the web’s largest business discounters, Living Social, was running a coupon program on McDonalds. Amazingly enough I was not aware that the fast food behemoth was in desperate need of sales, since they are a pretty profitable company, mostly at the expense of our health. For $15 you could get yourself five Big Macs and 5 large fries.

Now, you could definitely argue at in poorer areas, this would be a much cheaper way to feed a family. If $15 could ostensibly feed a family of five, why would they need to step into a grocery store? After all, with the same amount of money, they would be able to afford less of the ingredients. The family would actually pay more for the meal if they had to make it themselves at home.

Don’t get me wrong. Hamburgers and fries are delicious! I have been a pescatarian since college and every so often I indulge my burger fix with garden burgers, bean burgers, veggie burgers, and more. But sometimes it isn’t about what will feed the same family for less money but “equal” food, but instead asking how they can feed their family of five for less money but more nutritiously.

Believe me, paying a little more for better ingredients is well worth the cost. The benefits are plentiful…a healthier lifestyle, decreased health care costs, longer lifespan. That seems reason enough to eat a little bit healthier, right?

Tonight, I prepared dinner for two. Obviously it isn’t dinner for five, but the ingredients I picked up could be scaled upwards at a discount. The foods I prepared were not all made from scratch — The bulk of the main course was frozen. However, it didn’t take long to prep, nor was it expensive.

I picked up the PF Chang’s firecracker shrimp and yakisoba noodles for about $6. The winter squash, zucchini, and yellow squash collectively cost me about $2. I sliced the veggies and used a microwaveable steam bag to prep them. The steamer was not necessary and the same effect can be achieved by using a zipper plastic bag or wrapping a plate with plastic cling. While the veggies were being steamed, I was focused on pan-frying the main course (no oil, just heat).

When the noodles were ready, I mixed the veggies in and scaled up the hearty portions for two to healthy portions for five (assuming some kids would also be eating). Then, I had a 2 bags of mixed salad tender greens (buy one, get one free at the market for $4) so I mixed it with some balsamic vinegar and olive oil that I already had. (Hopefully those are staples of all households!) I sliced a ripe Haas avocado on sale for about $0.89 and topped my salad. You can serve this meal with lemon water or just ice water to round it all out.

With these steps, youve now prepared a very healthy and nutritious meal, and not to mention more filling, for less than what the McDonald’s coupon would’ve bought.

I suppose if you still wanted to eat burgers, you can look up recipes for handmade black bean patties. It would probably require an egg (as binder), and some spices, to make the patties. Then you can load up on veggies and maybe even bake your own fries. Either way, feeding a family on a budget is certainly possible. I think you just need to know where to look and to plan ahead!

How do you plan healthy meals?

Giving Blood as an Athlete

A friend invited me to donate blood sometime this week. If you’ve ever been curious about donating blood and how long you’ll need to scale back and for how long, here’s a pretty reasonable answer I found after doing some quick research.

A healthy athlete should be able to recover completely from donating blood in eight weeks, but he may lose some of his ability to train for a few days. Following a donation of one pint, blood volume is reduced by about ten percent and returns to normal in 48 hours. For two days after donating, you should drink lots of fluids and probably exercise at a reduced intensity or not at all. Donating blood markedly reduces competitive performance for three to four weeks as it takes that long for blood hemoglobin levels to return to normal.

You should not donate blood more often than every eight weeks because it takes that long to replace lost nutrients. If you donate blood frequently, you need to make sure to replace the B vitamins and possibly the iron that you lose with the blood. You can meet your needs for iron by eating meat, fish or chicken or by taking iron supplements; and you can meet your needs for the B vitamins with whole grains and diary products. Donating blood at least four times a year may help to prevent heart attacks by lowering blood cholesterol levels significantly and reducing iron levels. Iron in the bloodstream converts LDL cholesterol to oxidized LDL which forms plaques in arteries.

-Dr. Gabe Mirkin
I’ll have to give it some serious thought. I’m on a pretty tight schedule right now! I don’t have any races until September so it shouldn’t effect me too much, but I’m just starting to ramp up my running for my marathon training class so I guess we shall see.