excuses, excuses...

Alright, so I'm kind of the worst at keeping a blog. I can think up plenty of excuses: actually having work to do at work, taking this crazy beast to the dog park so she doesn't chew everything in the house...

Mainly, my blog-fail was mainly due to the fact that I dislocated my elbow shortly after my paleo-love-fest post. And when I say dislocated, I mean I was crushed and my arm bones were nowhere near each other. It was pretty gruesome:

 You can imagine that I couldn't do much of anything for a while. Not even run... one of my PT's feared that I would fall (I might be a bit of a hot mess, but seriously??) So with the dislocated elbow and severe bruising went my fitness and healthy eating. The "ow-bow" was a fairly legitimate excuse for not exercising, eating right, or writing, but not 2 months' worth...

I realized just how easy it was to use a convenient excuse to not eat clean or work out - it was an all-or-nothing mentality... can't work out, why bother to eat paleo? Sure, it was fun for a while... I had tons of time to catch up on TV shows and take my dog to the park and clean my bathroom! But, my clothes started looking less and less flattering and I was tired all the time for no reason and I realized how much of a toll my lazy lifestyle had taken.

So, with my recent medical clearance (yay!), the excitement of rugby 7s this summer, my quasi-ability to do crossfit workouts, and crossfit regionals in full swing (Foucher all the way!), my new motto is that of Wedding Crashers and Biggest Loser season 431: No Excuses!

...stay tuned for more frequent blogposts...

Dear Paleo...

Okay, so this post is not directly related to paleo, but does offer some of the remarkable results of paleo eating and, subsequently, my feelings for paleo (that's right, for). If you want to read about food today, sorry, but this is all I have at the mo'.

Last night, my roommate and I did the CF Open WOD 12.2: 10 minutes of snatches. My roommate was awesome and did 60, along with several attempts at 100#. She probably could have done more, but, rather than using her whole body, employed her giant traps to muscle out every snatch.

I also did respectably: 48. I probably could have done all 60, but was unsure of how to pace myself...

No offense to my box, but we at BTB Fitness don't get enough snatch. Alright, that sentence was just wrong. But, it's true. I've been regularly attending CrossFit workouts since early November, and that's the last time I did a snatch... early November. And I hated it (undoubtedly contributes to the fact that I haven't done a snatch since, but there is a lack of them in our programmed workouts). Anyway, that time, we were finding our 1 rep max. Mine was 65#. I was discouraged to say the least, but also very new to CrossFit.

That being said, though I'm disappointed that I didn't get to the 60 mark (only because I know in my heart of hearts that I could have), I have to revel in the fact that I did 18 snatches at 75#.

And, I can't help but attribute this feat to paleo eating. Progress such as this makes me want to write a love letter to paleo. The really mushy, nauseating kind. But I won't. I already wrote an ode to fats... how many of my creative juices can go towards my love of food? (alright, probably more than I'd like to admit) Anyway, when my brother and his now-fiancee were first dating, they wrote "i <3 u" all over each other's facebook walls. His ringtone for her was "Bubbly" by Colbie Caillat (yes, that really happened). That is how I feel about paleo right now. If it called me, I would hear Colbie's sweet voice singing "and they start at my toes, makes me crinkle my nose..."

In sum, thank you paleo! I less-than-three you!

xoxo Emily

Snacks are the best.

I am a huge snacker. I always have been. I eat all the time. Honestly, I don't know how I am not, and have never been, morbidly obese... My diet is a combination of American-style eating (3 large-ish meals per day) and British colony-style eating (morning and afternoon "tea" in between meals). Plus dessert if I can get away with it. As a result, my day of eating goes something like this:

7:30am coffee & breakfast

11am morning tea

12:30pm lunch

4:30pm afternoon tea

7-8pm dinner, followed directly by dessert

A good friend of mine is considering doing her first 30 day challenge (huzzah!) and asked for some snack ideas. So I figured I would kill 2 birds with 1 stone and inform you of my British ways...

Some of my favorite/go-to paleo snacks:

Trail mix - a conglomeration of the following goodies from Trader Joe's:

roasted and unsalted fancy mixed nuts

image courtesy of ecrater.com

dry roasted and salted mixed nuts

image courtesy of underwatersamurai.com

plus golden raisins and dried bing cherries

I usually buy 1-2 bags of each and make a giant batch. Then, as needed, I break it up into smaller batches to take with me.

Dried mango - unsweetened and unsulfured, also from Trader Joe's. Super tasty and easy. But can cause sugar high.

Banana with almond butter - I hope this needs no further explanation. Just make sure the almond butter doesn't contain added sugars or peanut oil!

Beef Jerky - if you can find some that isn't made with soy sauce or sugar... which can be tough.

Lara bars - super tasty, but shouldn't be eaten too often. Also, be sure to check the ingredients, as not all of them are paleo. Coconut cream pie is my favorite, for those that want to send fan mail ;).

image courtesy of damyhealth.com

Guacamole and carrots - Wholly Guacamole(R) is paleo and tasty, if you're not up for making your own.

Olives - salty, but can boost energy if you're in a pinch.

Hard-boiled eggs

Shake - If you have some time (talking like 5-10 minutes here), this shake is delicious and filling. This usually serves as my "afternoon tea" and gives me energy for CrossFit or rugby.

I get a giant bag of frozen, organic berries from Costco (though any berry mix will do).

I blend about 1/2 cup of berries with 1/2 avocado, a banana, and coconut milk. Once, my roommate convinced me to put spinach in it. It didn't affect the flavor, but gave it a weird, grimy texture that I didn't like.

That's all I can think of for now. If you have other ideas, let me know! And happy Friday!

Girl Scout Crack... I mean, Cookies

For me, February has been a month filled with things that have led to downfalls in both my paleo eating (well, really, drinking) and my paleo blogging (my deepest apologies to the 5 people who read this. love you all!). These include, but are not limited to: a trip to Vegas, fondue for 2!, a Harry Potter-themed dinner (yes, I'm a big nerd), the return of rugby, and a trip to Fort Lauderdale.

February also marks the time of year where green-clad little girls wait outside of the grocery store for you, selling cookies.

image courtesy of mommyish.com

They don't even need to say anything. They just sit at their folding table, knowing that you'll succumb and buy several boxes of sugary deliciousness at $4 a pop.

Unfortunately, I didn't even have to go to the grocery store to face this evil temptation... my co-worker across the hall sells them for her daughter. So, of course, out of charity and the goodness of my heart, I bought a few boxes. (They only come around once a year, right?!)

In this month of indulgence, I have found that a limited amount of girl scout cookies does very little damage. Sure, I get a bit of a sugar buzz after eating them, but they're so g-d delicious that I just can't bring myself to care. And, if I eat mostly paleo and allow myself only 1 or 2 cookies each day, I still feel pretty good about myself.

The days I feel the worst are those where I barely eat fully-paleo meals AND allow myself as many treats as I want. Like the other day when I got Korean food for dinner and then ate 5 samoas. whoops... I'm still feeling the residual effects of those coconutty-caramel bites. So, with very few trips scheduled for March and the promise that Leap Day brings, I shall start eating paleo again, allow myself a few thin mints a day until I run out, severely cut back on the drinking, and blog on the regular. And maybe I'll try that 7-minute burpee WOD. Stay tuned!

UPDATE: did the 7-minute burpee WOD shortly after writing this post. 104 in 7 minutes! Imagine what could've been done had I not eaten those samoas!

Ode to Fats

Fats, oh fats... for so long I've been told that you were bad for me.

"They make you slow, groggy, cranky, and, well...fat.

Of all the food groups, fats are the greatest nutrition atrocity.

Heart disease, diabetes, obesity, and cancer... fats cause all that.

Eat no fats and you'll be thin and disease-free.

Eat no fats and your stomach will be flat.

Eat no fats to be the very best that you can be.

Low-fat or no-fat foods are best. Lean protein and carbs are where it's at!"

But, now I'm told that fats are good, actually.

I've been lied to and used by the sugar conglomerate...

As fats provide a better and more sustainable source of energy.

So kick those carbs and give fats a try... you'll get tit for your tat.

Eat lots of avocado, olives, coconut, ground beef, and ghee.

Eat lots of these to become as fast and nimble as a cat.

Eat lots of fat, and sugar highs and lows you will no longer see

and you'll say good-bye to mood swings and other behaviors of a brat!

After dismissing carbs and embracing fats, ne'er the same will I be.

Pastas and bagels and breads are old hat

For fats and exercise go together oh so well, you see

Making me fuller, faster, and fitter - now how about that!

The Aftermath of Vegas

So I went on a little hiatus... both from this blog and from paleo eating. In my mind, it was for good reason: Vegas.

Yes, I went to Vegas for the very first time last weekend. I didn't go just to party, and I definitely didn't go "with my girls" (Well, I did, but that wasn't the central reason for the trip). I went for rugby. Not to play, but to watch some great international 7s rugby. And the rugby was indeed great.

However, my days went something like this: wake up (usually hungover), maybe eat something. Head to the stadium to watch rugby, get some crappy stadium food (soft pretzel, kettle corn, etc.), drink beer. Head back to the hotel, maybe eat something (not paleo), take a nap. Wake up and rally - drink some more and go out dancing. Pass out for 4 hours. Repeat.

The whole experience felt surreal. The lights, the cigarette smoking, the drinking... all of it put me in a Vegas fog. In fact, I'm pretty sure Vegas was designed to do exactly that. I didn't feel like myself for the entire trip. I was tired, bloated, and cranky. I drank during the day to numb myself since I felt so crappy.

My Vegas fog hung around until Tuesday afternoon when I ate a paleo lunch (I got back on Monday). I have a much clearer head and more energy now, but, to my dismay, my workouts are still suffering and induce nausea.

I'd say that my Vegas trip was a success. No one died, got pregnant, or had a shotgun wedding... though my friend did throw up in garbage cans (yes, plural) while drunk running down the strip. Lesson learned. I got my one crazy Vegas trip out of the way and will never repeat it. Probably.

Fitness and alcohol - from this 20-something's perspective

If you read up on paleo diets, primal lifestyles, and/or nutrition in general, you know that consuming copious amounts of alcohol is not recommended. Sure, a glass of red wine here and there won't hurt (unless you're doing the whole 30), and may even help your overall health. But any more than that seriously impedes athletic performance and muscle growth. There's a great article about it here.

Now, I love CrossFit and rugby ...and there's nothing I like more than getting stronger, even if it means cutting alcohol out of my diet for a month or so. However, and I know I'm not alone here, there are times when this 20-something needs more than 1 or 2 glasses of red wine. These times include but are not limited to: rugby socials, happy hour, reunions with old friends, interactions with attractive people, any time that dancing is involved, and Tuesday nights.

This list makes me sound like a borderline alcoholic/big lush, but I swear I'm not. Okay, maybe a bit of a lush. But what single 20-something isn't? Fresh out of college (a.k.a party time!), free from "real" responsibilities (a.k.a. children), and awkward as all hell (hence the single). We need the social lubrication. If you feel my pain, here are some of the guidelines and consequences that I face when I choose to drink:

Whole 30: No drinking for 30 days. Feel great during the 30 days, but am usually itching to have a drink/get my dance on by the end of it. Usually reward myself on day 31 with an alcoholic bevvie or two, but try not to go crazy. One or two drinks is usually all it takes to get me to my happy place.

I got completely sloshed right after finishing my first Whole 30, and felt like absolute crap the next day. By the time I could stomach food, I ate absolute crap. Then I vowed to never drink alcohol or eat carbs again.

Paleo: Wine... usually a glass or two with dinner. Any more than that, and I feel miserable the next day and don't have carbs to comfort my hangover.

If any of the situations above are encountered, Patron gives me the strength/memory loss to get through it. I just know that I'll be useless the following day and my workouts will suffer for a few days.

"Mostly" Paleo: Same as above, but throw in the occasional weekend beer or cider. And, if faced with a hangover the next day, I usually allow for some kind of carb to deal. But, again, useless for workouts for a day or so.

Fallen off the paleo wagon: God help us... My go-to drink is usually Vodka-Cran (terrible), of which I drink several. The following day, I shove my face with carbs. My face is pimply as all hell. I lose muscle and gain fat, but don't notice because my clothes fit the same way. My workouts, while still existent, are not as hardcore as I like to convince myself I am. And sprinting feels like running through quicksand. This usually lasts about a month and results in a brand new Whole 30. And the cycle continues....

If you don't like my beverage choices, Mark's Daily Apple has a great guide to alcohol. Check it out!

Bottom line: If you're willing to sacrifice the intensity of your workouts for a night out every so often, go for it. But, if you're seriously strength training, just don't make it too often.

MORE MEAT

This is going to be an incredibly brief post in response to this NYTimes article on protein and lean body mass... DUH. More meat, please.

Patience is a virtue...

that I am working on.

Like any red-blooded American, I want instant gratification. And I want it NOW. Oh, I'm eating paleo? Boosted energy and fat loss, please. Crossfit? How soon 'til I look like this...

Annie Sakamoto at the Crossfit games. Yes, that "Annie."

image courtesy of www.girlswithmuscle.com

On the paleo front, I can't really complain. A whole 30 challenge takes a lot of energy and discipline, but by the end, you can really see and feel a difference. Just ask my coach, who just completed his first 30 day challenge, lost about 20 lbs, and plans to do another 30 days.

Strength training, however, is a completely different story. Some days, I finish a WOD (workout of the day for non-Crossfitters) and feel great. Strong. Powerful. Usually these WODs are met-cons (metabolic conditioning, typically for time) or bodyweight exercises (I'm small, what can I say?).

Other days, I finish a WOD feeling disappointed in myself (these usually involve lifting very heavy things). Either I finished the workout slower than I wanted to, or the weight felt heavier than I would have liked. I feel like I'm not getting stronger and the prescribed (rx'ed) weights are moving further and further from my grasp.

It's never fun to finish a workout and feel this way. If it happens too often, it's easy to get down on yourself and give up. After all, workouts are supposed to make you feel good, motivated. Like you're moving toward a brand new you! And that new you has a six pack! ...So if you don't feel that great, why continue?

If you're challenging yourself appropriately, feeling disappointed after some workouts is part of strength training. At least that's what I tell myself. How do you know you're challenging yourself if every workout feels (relatively) easy? What goals should you be working toward? What are you capable of? You'll never know if you don't put a little more weight on the bar. Sure, you might not get that 195# deadlift the first time you try it. And you might feel crappy.

In such cases, I find it helpful to remind myself of three things:

(1) I am a small person and sometimes I won't be able to lift as much weight as my beast of a roommate... just look at those traps!

(2) I have only been going to Crossfit regularly for 3 months.

(3) Building strength takes time.

These are not meant to be excuses. Rather, they are meant to be a kind of "patience mantra." A little boost, telling you not to give up. Your patience mantra will be different than mine because you have different goals than I do. Similarly, my patience mantra will change with my goals. But, if you keep working and using your patience mantra, one day you will deadlift 195#. And you'll remember the day you couldn't, and it'll all be worth it.

Toolin' around the grocery store

Reading ingredients labels is a must when eating paleo. You just never know when an unsuspecting item might contain weird, unpronounceable preservatives, HFCS, sugars, corn starch, guar gum, or some other additive. I don't know about you, but constant label checking makes me look and feel like a tool at the grocery store: Why yes, this is the third brand of canned coconut milk I've looked at and, no, it is not suitable. Yep, I'm going in for a fourth.

This, admittedly, is exacerbated by my own terrible way of shopping. I have the habit of putting everything that I could maybe, one day, want or need into my cart. And then, as I complete my shopping, I slowly remove any unnecessary items. I know, stupid, but it's how I shop*. ...Going to Target with me is a nightmare.

Eating paleo disrupts my usual shopping routine (for the better). But, I still try... I find random items that should, for all intents and purposes, be paleo but they rarely are. Case in point: Just yesterday I made a quick trip to Trader Joe's and picked up some sunflower seed butter as an impulse buy. I didn't check the ingredients until I got home, and lo and behold:

Evaporated cane juice! Lesson re-learned. Even if you feel like a tool, read the labels, and as the old saying goes, "pick things up and put them down." (I know this is supposed to refer to lifting weights, but I think it applies here too.)

*Sometimes I am very disciplined and bring a list to the store with me. This is rare. And I still manage to pick up a few random items.