Monthly Archives: June 2012

Guest Post: A Day In The Life of a Paleo-er

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Hello everyone and Happy Friday! I’m enjoying the 107 degree St. Louis heat and learning a ton here at the NATA conference. I’m also having a great time catching up with old friends and colleagues some of whom I only get to see every year at this conference! So while I’m away filling my brain with knowledge bombs I have another guest post lined up for today! 

I’m very excited to introduce Christina, a very good friend of mine who is a fellow athletic trainer and nutrition junkie. Christina and I actually went to undergrad together and then we completed the exact same grad program, so we basically share a brain at this point! There is one big difference though, and one major reason why I’m so excited to have her post on my blog: Christina follows a paleo lifestyle. Since I don’t, and I have my own reservations about it, I can’t really give you a good paleo post, can I? So who better to write one than someone who lives it herself.  Christina also just started her own blog, (which she describes as a work in progress), over at Wicked Paleo. I encourage you to check it out  because this girl has some great ideas and I know her blog is going to grow into something amazing. 

Cooking for paleo can be so easy.  (So easy a caveman could do it? – ugh bad joke but I know you were all thinking the same thing.) No six small “meals” a day.  Just three squares and you’re set. Hell, some people even manage two.  For those of you that question the ability in you to at least TRY a paleo diet, I ask you to consider these meals.  Ask yourself if you’ve ever had one or more of these at all in your lifetime and if, perhaps, you could string them together into one day, and another, and another, until voila! You are eating a paleo diet.

Breakfast:  2 or 3 eggs scrambled with ham or bacon, and some chopped bell peppers, broccoli and onion.  Coffee or tea.  A piece of fruit.

Lunch: Salad. Greens with any type of vegetable you have in your fridge.  Throw on some grilled chicken, tuna fish, or steak to add some fill factor.  Toss in a homemade vinaigrette or some olive oil and lemon juice.

Dinner: Marinated pork tenderloin (this is my favorite).  Roasted sweet potato fries, asparagus.  Glass of wine.

If you must snack prep some cut up veggies like carrot sticks at some point during the week.  Grab a handful of nuts or fruit. Make some Lara bars.  Here is a good recipe. They taste just like PB&J (PB is NOT paleo btw).

Ingredients:

½ C Walnuts

1/2 C Cashews

1C Mariani’s Berries N’ Cherries

About 7-10 pitted dates

Instructions

In a food processor or blender, blend the nuts so they are fine, but still a little chunky.  Put these in a bowl.  Then blend the fruit and dates until they form paste.  They will actually eventually form a ball of dried fruit.  Place the giant ball into the bowl with the nuts.  Using your hands or a rubber spoon fold the nuts and berries in together.  If you use your hand wet them with water or a little oil to keep the bars from sticking to you.

Once combined to your satisfaction you have a couple options.  A. Form them into golf ball sized balls.  B.  Form them into bars.  Or C.  Roll them out on a cookie sheet and cut into squares.  If you do this final option, grease the cookie sheet and cover the berries with parchment paper prior to rolling.  Roll to desired thickness.

Note from Steph: Christina sent me this link as the recipe she usually follows for her “Lara” bars, but she also adds that she usually just throws in whatever she has in her pantry.  Now that’s my kind of cooking! 

There are so many reasons to try a grain-, dairy-, and legume-free diet.  If you don’t understand this diet, a simple google search will get you started in the right direction.  Additionally, some good names to look up include Mark Sisson and Robb Wolf.  This diet is gaining in popularity not merely because it helps people lose weight and feel great.  It helps everyone who tries it achieve a level of health they didn’t think was possible.  If you are struggling with anything right now (and I mean ANYTHING – from arthritis to depression to weight issues, etc) do yourself a favor and give this stuff a shot!  I did and I don’t think I’ll ever look back.

I don’t know about you all, but I’m definitely going to try out these homemade Lara bars! Don’t forget to check out Christina’s blog over at Wicked Paleo, and leave some comments here for her!  Do any of you follow the paleo diet? What do you think the hardest part would be about switching to paleo? (For me it would be the PB. Obvs.) 

Guest Post: The Benefits of Nutrition When You’ve Been Diagnosed with Cancer

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Hello everyone! While I’m off in St. Louis learning a boatload about the latest and greatest in Sports Medicine, I’ve arranged for a couple of guest bloggers to fill the void. The first of which is Jillian McKee, who is a contributor to the Mesothelioma Cancer Alliance Blog. Jillian wrote a great piece about the importance of nutrition after a cancer diagnosis, which is a topic that I have not even touched on with this blog. Enjoy the post and then tell Jillian what you think in the comments!

Discovering that you have been diagnosed with cancer can be heartbreaking. Treatments are stressful and exhausting and oftentimes cause a lack of appetite and changes in the way your body responds to foods. It may seem overwhelming to stick to a proper diet while you are experiencing such a toll on your body, but it can be extremely beneficial for your quality of life and hopeful recovery if you do.

No matter what stage of cancer you are in or what type of cancer you have, good health and nutrition can help you feel better during such a difficult time. Even if you have been diagnosed with mesothelioma, one of the most severe forms of cancer, you can reap the wonderful benefits of healthful eating, including: feeling better overall, increased strength, more energy, maintaining weight, retaining nutrients, increased tolerance for treatment related side effects, decreased risk of infection and faster healing and recovery.

The most important aspect to a healthy diet when you have been diagnosed with cancer is adequate intake of fruits and vegetables. Fruits and vegetables are a rich source of vitamins, minerals, and antioxidants. The American Institute of Cancer Research suggests filling your plate with at least 2/3rds vegetables, fruits, whole grains, and beans. Efficient vitamin intake is crucial for the immune system, which is weakened by cancer, while antioxidants keep free radical cells from attacking healthy cells.

Healthy fats can serve as a great source of energy for the body when it is weakened by cancer. It is important to consume healthy fats like monounsaturated fats and polyunsaturated fats, rather than their unhealthy counterparts, saturated fats and trans-fatty acids. Saturated fats and trans-fatty acids, or trans-fats, can raise your cholesterol and your risk for heart disease. Good sources for healthy fats include vegetable oils like olive oil, and avocados.

If you have cancer, you may need a higher intake of protein and carbohydrates than others. Protein can help growth and body tissue repair. Great sources for protein include nuts, nut butters, beans, and peas. A sufficient amount of carbohydrates is required for maintaining energy levels, as carbohydrates are the main source of energy for the body. Whole grains and fiber can provide this. Nearly all fruits and vegetables are rich in fiber. When choosing bread products, always look for whole grains rather than refined.

Cancer research has shown that calcium and vitamin D play a role in cancer prevention. In patients already diagnosed, Vitamin D is shown to fight cancer cells. Leafy green vegetables like spinach are a great source of calcium, and mushrooms and sunshine provide an abundance of vitamin D.

Even after treatment, it is important to continue to maintain good nutrition. Once you enter recovery, a balanced diet can help you rebuild strength and tissues. Exceptional nutrition can help you maintain energy, feel better, and improve your quality of life.

Hopefully you all learned a little bit today, or this at least got you thinking about something new, as this isn’t a topic that I regularly cover! Do any of you know people who have used Nutrition as part of their cancer treatment? Enjoy the rest of your week, and I’ll be back with another great guest post on Friday!

Motivation Monday and Fitness Challenge #3

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Before I get to the meat of today’s post, dare I ask: did anyone out there besides me complete their 200 Burpees? Or try out the burpee pyramid challenge from last week?

Let me know how it went!

Now before I give you your challenge for this week, I want to tell you about a part of my day yesterday that was so awesome it’s hard to even describe here.

Will and I set out around 11 am to do a workout down along the Charles River because it was such a gorgeous day. For those of you not from Boston, there’s a little workout area at one point along the river path that has pull up bars, different height benches, push up bars, etc. It’s kind of like a little mini “muscle beach” without the actual weights. Any given nice day in Boston you’ll usually see a handful of people doing various workouts there, and yesterday was no different.  When we got there, I payed particular attention to one gentleman who was doing all sorts of interesting movements, including a lot of work while hanging from his feet on the pull up bar.  After watching him for a little while, I started in on my own workout, and at one point I was approached by him because he was curious about some of the more creative things that Will and I were doing. (He was particularly interested in the backpack with a 40 pound chain in it… But again…That’s a different post).

Once we started talking to him, we all began sharing workout tips, trading techniques, and even sharing some of the equipment that all of us had brought.

Did I mention that this man, Ralph, was 72?

Here he is, talking to Will, who is using Ralph’s leg straps which allow you to hang upside down for ab work, etc. 

Note the backpack in the picture above. That’s the one that’s holding a 40 pound chain, and Ralph couldn’t wait to use it. After showing Will how to use his ankle straps, he put them back on himself, and after being hoisted up to the high pull up bar, proceeded to do upper body work as well as ab crunches while holding the bag.

Just look at the incredible shape he is in!!

After speaking with him about more exercises and he so graciously agreed to be featured on my blog, he also agreed to show us some of the more creative (and extremely difficult) things he had been doing when we first got there.

He honestly smiled the entire time. He was like a little kid up there!

 (Ahem, 72?!?!?) This man, Ralph, was incredible. He was passionate, curious, joyful, exuberant, and hilarious all wrapped up into one tiny, super-fit package.

And the kicker? By the time we were taking these pictures, it was about 1:00 pm. He told us he had been out since 5 am, riding his bike around to different outdoor workout areas and stopping for exercise intervals as he saw fit. Since 5 am! I don’t know many people my age who would have the stamina and endurance to do that, let alone someone who could be my grandparent.

So why am I telling you all about the incredible Ralph? I think it’s quite obvious. He is pretty much the definition of health and motivation. At 72 years old (I don’t think I can say that enough times), he trains at least 4 days per week, is in incredible physical shape, and is on no medications.

So next time someone asks you why you work out so much, or next time you doubt that starting an exercise plan really will make a difference, think of Ralph. Next time you don’t want to get your butt to the gym or do one of my challenges, just think WWRD (What Would Ralph Do?) :)  He was a great person to talk to, and I honestly can’t wait until I see him out there again. Maybe he’ll even agree to an interview one of these days?

Now that you’ve had that megadose of awesome, let’s hear today’s challenge. This week we’re going to take it back a notch from the madness that was Burpees, and we’re going to go a little bit more low-key. Your challenge this week is:

For some of you this will be easy, for some it will be a struggle. But remember, No Cheating! If you can only hold a plank for 5 seconds with good form, than you need to do about a bazillion (ok 96) sets of 5 second planks. If you can hold a plank for a minute, than really you just need a plank a day (plus a little extra somewhere in there).

**Good form for a plank means that you are basically forming a straight line from the tip of your head all the way down to your toes. NO “tent butt” or sagging midsection. Keep that core and glutes engaged the entire time in order to keep your form correct.

**Tip: Do these in front of a mirror so that you can see if your core is sagging or if your butt is creeping up. A crooked plank is no plank at all.

And with that, I’m off! I’ll be gone for the rest of this week for the National Athletic Trainer’s Association conference in St. Louis, and then for a little bonus time in Memphis. I’ll be putting up some great guest posts to finish out this week, and then I’ll be back next Monday. Enjoy your week, and don’t miss me too much!

Don’t forget to send me your plank videos and pictures if you want to be featured on the blog! (itrainthereforeieat@gmail.com)

Do you ever do outdoor workouts? Have you ever met someone like Ralph? Do you do planks in your workout regularly? 

Fun Facts Friday

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Today is the perfect day for a Fun Facts post. A) Because it’s Friday, and B) Because my girl Meg over at A Dash of Meg has so graciously nominated me for a One Lovely Blog Award!

And to acknowledge her nomination, here are the rules:

1. Link back to the blogger who nominated you
2. Paste the award image anywhere on your blog
3. Share seven facts about yourself
4. Nominate other blogs you enjoy for this award
5. Post a comment on your nominees’ blogs to let them know of their nomination

 So here, ladies and gentlemen, in no specific order, are seven facts about myself that you’re dying to know:
1. I was born in Bermuda. My parents were stationed there in the Navy, so that’s where I spent the first year of my life. Unfortunately I don’t posess some sort of freak-of-nature memory so I don’t remember a thing about it. You know that First Class song that goes “Beach Baby Beach Baby there on the sand, from July til the end of September..” Well, rumor has it, I like to pretend that’s about me.
I was born at #4. Paget. Home sweet home. 
2. I once had a fish named Johnny Damon. He was a lovely fish, and I treated him well. Then one day, the real Johnny Damon left the Red Sox to head to the Yankees for a bigger paycheck, and shortly after that, JD the fish died. (I had NO hand in his death, I swear. It was the cosmic forces at work) Can someone forward this on to Johnny Damon so that he can know that his decision to make more money ended a beautiful life? Side note: I also cried the day Nomar got traded back in 2004. I’m not talking just “tearing up” here. I’m talking real tears. Nomar, I still love you.
The lovable idiot before he turned to the Dark Side. And killed my fish. 
3. I took private Flute lessons from age 6 until I was 18. Yes, I was a floutist. No, I do not play anymore. Yes, I was damn good. Band geeks unite!
4. I was born with club feet. And I had braces on my legs, which caused me to army crawl instead of regular crawl, dragging those little braced-legs behind me like a weird seal or something. (Picture Forrest Gump as a baby here). I still have the scars on my shins to prove it, although I REALLY wish I had some pictures of myself in those things!  I’m conscious not to be pigeon toed while walking, but if I’m sitting and not paying attention, my feet almost always still curl in towards eachother. Once a club foot, always a club foot.

You wish you had this in common with young Forrest.
5. My default face is horrible. You know what I’m talking about. The face that you make naturally when you’re not doing anything, not thinking anything, not expressing emotions in any way. Your default face. Well mine is a mixture of raging-bitch and total-confusion. I’ve had people tell me that I look extremely angry and also that I look lost (must be the blonde hair). So if you ever see me in real life, and I look like a mega-bitch or as if I’m lost, chances are that neither are true. It’s just my default face. In all reality though, I’m a very happy person! So I apologize in advance if I give you the stink-eye.
6. I went skydiving for my 28th birthday. And I’m dying to do it again!! It was the most exhilerating experience, and one that is very hard to describe in words. I will say though, that the only scary part is the plane ride up (and that moment standing at the open door before you jump, when you are 100% convinced that this is the end) Once you jump though, it’s all puppies and unicorns. It’s hard to describe, but the free fall doesn’t even feel like falling, it feels like floating. There is nothing like it, and I can’t wait to do it again!
Pure fashion right here. And fancy hats too! 
7. I may or may not believe in ghosts. Call me crazy, but whatever you want to call it — ghosts, spirits, paranormal activity — I believe in it. Although I’m a science-y person, I don’t believe that science can explain everything, especially not some of the stories and accounts I’ve heard from close friends.  (I also may or may not believe that True Blood and The Walking Dead are true life, and that there are most certainly vampires and zombies everywhere.) Just saying.
So there you have it. For better or for worse, you now know me a just a little bit better.
And now for the blogs that I nominate!
1. Kristen over at NoDramama –My Seester! She’s one funny lady :)
2. Kristen at StrengthSwag - Because she’s badass, and we’re taking over the world together.
3. Kristin at Which Way Is Hollywood - A dear friend of mine who puts up some great posts that will make you smile on a long day!
(Apparently I have a thing for the name Kristen/Kristin?)
4. Kristi at Sweetly Fit - Because she posts a TON of great recipes!
5. Sable at Squat Like A Lady - Because she’s Sable. Enough said. And she’s training for her first figure competition, and watching her progress is awesome!
6. Melanie over at Beautifully Nutty - Because she’s sweet and positive, and posts some great recipes!
7. Nicole at Pumps and Iron - Because she mixes it up with fashion and fitness, two things I love. Her fashion posts are always beautiful!
Have a wonderful weekend, everyone!
Have you ever been sky diving? Do you have any pets named after famous people? Do you believe in the paranormal?

Recipe: Blueberry Oat Muffins

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I haven’t posted a recipe for you guys in a while, so what better day than today?

The origin of this recipe did not come from my brain (but let’s be serious, besides the peanut butter granola bars, when do they ever?) I came upon this oat-flour muffin recipe after my sister had posted a link to it on facebook. Since she’s just about a home-made food genius, I decided to trust her recommendation on them!

The original recipe is here, and comes from Happy Herbivore, which is an excellent blog/website that you should check out when you get a minute! The first time I tried these, I stuck to the recipe exactly, and fell in love with them. The second time I made them, however, I omitted the additional oats (by accident) and added in some chopped pecans, which was another great version, and I found that without the additional oats I liked the consistency even better.

The third time I made them, however, was my favorite so far. I made a few changes to the recipe, (again, the original recipe is here), and Voila! Blueberry Oat Muffins:

What You’ll Need:

2 C Oat Flour (I make my own by just throwing some oats in the blender until finely ground)

1/2 Tsp Cinnamon

Dash of nutmeg

2 Tsp baking powder

1/4 C brown sugar

1 C almond milk

1/2 Tsp vanilla extract

1 whole banana

1 C blueberries


What You’ll Need To Do:

Preheat your oven to 375. Combine the oat flour, baking powder, cinnamon, nutmeg, and brown sugar until mixed evenly. Blend almond milk with banana and vanilla extract until smooth. Mix wet ingredients into dry until fully incorporated. Gently fold in blueberries, and scoop mixture into 12 (greased) muffin cups. Sprinkle with cinnamon. Bake for 10-15 min, or until a toothpick inserted comes out clean. Mine cook for 12 minutes, but every oven will be a little bit different.  Makes 12 muffins.

You can really whip up a batch of these in about 10 min flat, and they are perfect to have on hand during the week! For the past few weeks, I’ve been making a batch at the beginning of the week and having them as mid-day snacks, or a couple of them as a quick breakfast on the go (They’re pretty small). And although they are “muffins”, they’re not sweet like traditional muffins; they’re pretty much a portable form of oatmeal. If you’re looking for something sweeter, they’d probably be great with a brown sugar/oat crumble topping. They’re also good topped with jam (and I even had one with Nutella from the first batch I made… Yum!)

Another good perk for those of you with gluten sensitivity or intolerance: they are gluten free if made with certified gluten-free oats. Win!

Enjoy :)

Do you ever cook with oat flour? What’s your go-to breakfast-on-the-go?