“Fat Adapted Diet”– Umm, what?

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Green beans slathered in humanely raised bacon fat, salmon coated with fatty pistachios, and coleslaw drizzled with extra virgin olive oil. #FearlessFatLover

Kari over at The Running Lifestyle Show and I throw the term “fat adapted diet” around a lot. But I think the term can be really confusing because we aren’t talking about a ketogenic diet, or a diet where, on average, 70-80% of calories are from dietary fat. Instead, we are discussing a diet rich in nutrient-dense fatty acids which help your body learn to preferentially burn calories from fat rather than carbohydrate. (If you’re rolling your eyes and thinking “BUT SERENA, FAT HAS MORE CALORIES!!,” then ya gotta click that link and set your mind straight!)

Let me explain. Traditionally, the Standard American Diet (hmm, which incidentally spells the acronym “S.A.D”) suggests individuals to consume 50-60% of calories from carbohydrate, spread evenly throughout the day in “small, frequent meals,” like 5-6 times daily! However, I’d contest that consuming the majority of calories from carbohydrate and eating carbohydrate constantly throughout the day messes with our body’s insulin response, and contributes to holding onto fat.

Pancakes made with nutrient rich pumpkin puree and cooked in grass fed butter! Slathered in almond butter, and paired with cherries! Consumed post-run, this could still be considered a fat-adapted meal!

Pancakes made with nutrient rich bananas and cooked in grass fed butter! Slathered in almond butter, and paired with cherries!

Let me explain. We’ve talked about all the fat-storing/burning hormones before.  But basically, in the presence of insulin, its impossible to burn body fat. Now, don’t get me wrong, insulin, is fabulous and absurdly important to living a healthy life. Type 1 Diabetics will literally die because of their inability to manufacture insulin without modern medicine’s interventions. This is because we require insulin to open the doors to our cells to let energy in. We all need energy to stay alive and well; so the goal here is not to eliminate the secretion of insulin, but to remain insulin sensitive.

Your body’s propensity to release insulin in response to eating a carbohydrate rich food is related to how frequently you eat starch and your activity level.

photo 1 (8)Think of insulin like alcohol for a hot second. The first time you consume alcohol, you become intoxicated rather quickly, maybe after one beer. Your alcohol tolerance is very low. Then, as you continue to consume alcohol throughout your lifetime, it takes more and more drinks to get that same buzz. Insulin is similar in that the first time you ever eat a very starchy food (let’s say your first run-in with white rice as an infant), your body only needs to release a little bit of insulin to adequately get the energy from the rice into your cells. As we continue to eat starchy foods throughout our lifetime, the amount of insulin we need to get small amounts of starch through the figurative-doors of our cells increases; aka. you become less sensitive to insulin. So, that same amount of white rice you ate as an infant, now requires way more insulin than it did when you were a wee-little-one to get the energy into your cells. Besides diet, staying active, such as by running, walking and exercising frequently, also helps your body “use up” insulin faster thus increasing your ability to stay insulin sensitive.

FYI, insulin also is released in response to eating protein dense foods, but just not as dramatically. Dietary fat, however, does not require insulin to be stored in the body’s cells as energy.

Sooo… the point being: eating a diet which is more balanced means that you choose closer to 20-40% of calories from nutrient rich carbohydrate, rather than greater than 50% of calories from carb from nutrient poor carbs; so that you’re still able to consume ~30-40% of calories from healthy fat and the remainder from lean protein. By eating less carbohydrate, you give your body a chance to re-sensitize to insulin. And! If you’re a huge fan of The Running Lifestyle Show, like I AM, then you’re probably super motivated to run-all-the-miles which helps you stay insulin sensitive!

SO! Now we understand that eating less calories from carbohydrate helps our body attenuate the insulin response, so we have a better chance of burning BODY FAT instead of sugar all day. And we can double-whammy our insulin sensitivity by leading an active lifestyle!

Other important factors in following this balanced lifestyle is choosing enough calories to fuel proper metabolism and to choose calories from nutrient dense sources. Eating the appropriate amount of calories to fuel your day-to-day activities is important so our body does not sense a “chronic calorie deficit” which can actually slow metabolism, and cause a preference for burning muscle rather than body fat, since muscle burns calories and your body thinks its starving when chronically deprived of energy! Eating nutrient dense foods is important because it helps curb cravings, as nutrient deficiencies contribute to your body wanting to eat more in an effort to seek out the nutrients its missing!

What’s this all mean for you? It means that if you’re not very active, start at an even playing field with 33% of calories from each macronutrient: nutrient rich carb (mostly non-starchy vegetables), lean proteins, and clean, healthy fats. Forego processed oils such as vegetable/margarine/corn/soy oil, nutrient poor starches such as pasta and bread, and try to choose protein from humanely raised animals/free range eggs/wild fish. And emphasize at least 10 grams of healthy fat at every meal without a huge load of starch, so that the body becomes efficient at burning fat (AKA! FAT ADAPTED!).

Fat is fabulous, and so is lean protein and nutrient dense carb, but Kari and I just like to focus on dietary fat for the shock-value (since low fat, in popular culture, has been praised for WAYYYYYYYY TOO LONG!)

Use #RealFood (Probiotics!!) to Battle Depression #BuhByeWinterBlues

photo 2Three days ago, amidst the mind numbing task of unpacking boxes and organizing my zillions of clothing (I hate organizing things!!!), I received a lovely email from The Paleo Mom, Sarah Ballantyne PhD containing some freakin’ awesome science which I was super duper psyched to read. With zero vitamin D absorption from the sun this time of year, barely any daylight, and a common disinclination to get fresh air because of the frost, winter time blues are common.

It was amazing to me to read about the influence of our gut bacteria on mental health. I MEAN GUYS; WHAT DOESN’T GUT BACTERIA INFLUENCE?! Between comprising 70-80% of your immune system, affecting inactive to active thyroid conversion and keeping your GI system functioning properly; you’d think those little bugs would have wayyy too much to do to care about your mental wellness.

probiotics 2However, a meta-analysis of observational and preclinical studies (yeah, I know, not the strongest evidence, but its interesting to consider the beginning stages of research too!) suggests that our body’s microbiome influences the production of tryptophan, the precursor to serotonin, which is a neurotransmitter which is responsible for feelings of happiness. Additionally, having a healthy gut may prevent intestinal permeability, which ensures that bacterial lipopolysaccharides (LPS) from entering the bloodstream. LPS contributes to systemic inflammation (well, duh) and the release of cytokines, which incidentally, have been suggested to play a causative role in depression! YIKES. I know good, delicious food makes me happy, but I had no clue what a powerful role it could play in preventing a medical diagnosis of depression! Bacterial translocation also may induce an autoimmune response to serotonin, which contributes to feelings of fatigue, so obvi we want to avoid that happening like the plague.

bison burgerTo foster healthy gut bacteria, it is important to eat a diet rich in nutrient dense carbohydrates. For those of you who listen to Kari and I on The Running Lifestyle Show, you know we talk a lot about “being fat adapted,” however I never want to undermine the importance of nutrient dense carbohydrate in addition to clean, nutrient rich fat & protein. Nutrient rich carbohydrate provides fiber which feed the microbiota (aka. They function as prebiotics) so they can produce short chain fatty acids: acetate, propionate and butyrate, which mediate inflammation. Perfect examples of nutrient rich carbohydrates include dark green leafys, root veggies, cruciferous cauliflower and broccoli, and fermented veggies such as sauerkraut or fermented beets/pickles/carrots (which not only feed the bacteria, but also provide probiotics).

Obviously, this article would have been way more exciting had it been a meta-analysis of randomized clinical controlled trials, however these recommendations can’t hurt anyone to follow anyway. More veggies, more fermented foods, and more dietary fiber can only reap robust health (while probably helping to keep that beautiful smile on your face).

Dash, S; Clarke, G; Berk, M; Jacka, F. “The Gut Microbiome and Diet in Psychiatry: Focus on Depression.” Current Opinion in Psychiatry, Jan 2015; Vol 28- Issue 1: p1-6.

Eight Tips to Eat More Veggies #MoreVegetablesThanAVegetarian

12 days of xmas challenge

Eat more veggies.

We all know its good for us, and this holiday season Kari, host of da best podcast evah, is putting you to the challenge. Sign up for 12 days of eating more veggies and staying active for twenty minutes to stay fit and healthy during the sugariest time of the year.

1. Veggies in an omelet!

The best way to start your day is with some organic, free range eggs scrambled up with some dark green leafy veggies. Dark green leafies are the lowest in calories but highest in nutrients, meaning they give the biggest nutrient bang for your buck. Plus, spinach wilts super duper fast, so it can be added to an omelet and cooked in a hot second. Sprinkle with parmesan cheese. Yum.

So don’t let me catch you eating plain ole eggs sans veggies this holiday season!

2. Veggies in Soup!

Even the laziest cooks can whip up veggie-dense soup. Whether you start from scratch with some homemade bone broth and add veggies and spices, or add extra chopped carrots/celery and onions to a can of Amy’s Organic Soup.

A green smoothie is ALWAYS a HEALTHIER option than juice!

A green smoothie is ALWAYS a HEALTHIER option than juice!

3. Veggies in a Smoothie (aka. Veggies To Go)

Grab your Vitamix or a powerful blender and whip this up:

Half a lemon, 2 stalks celery, 1 leaf kale, a handful of spinach, 1 cup coconut water, a handful of grapes.

This is a powerful detoxifying, green smoothie. It tastes green. And I love it. Less hardcore green smoothies can be found at Marmalade and Mileposts. :) Some of hers even taste like chocolate milkshakes. She’s a genius.

4. Naked veg.

Sometimes ya gotta grab a baggie full of raw veg and just nosh away. Baby carrots, cherry tomatoes (especially the yellow ones!), celery sticks dipped in peanut butter, Persian cucumbers, and broccoli florets are delish.

5. Veggies for pasta.

Skip the starchy, nutrient poor pasta and use steamed mushrooms, spaghetti squash or zucchini noodles instead. Veggies are stacked with vitamins, fiber and taste just as delish with grass fed ricotta & tomato sauce as starchy pasta. Skip the insulin spike and fill up with nutrition instead!

6. Veggie Wraps!

Um, no, I’m not talking about wrapping a bunch of veg with a whole wheat/spinach wrap. Instead, bust out the kale leaves or collard greens, slice out the stems, and use that as the vessel to get yo’ sandwich down yo’ piehole. Fill with spiced ground meat for burritos, Applegate Organic Grass Fed Hot Dogs, or even plain’ ole turkey and mustard.

Real Food Real Fast Salad7. Salads.

I always think of the Spongebob Squarepants episode when Spongebob first encounters a salad and pronounces it “Sal-ahd”. It makes me laugh. Does anyone else remember that? Or am I the only one who has had salad on the brain since she was a small child? (Probs the latter).

ANYWAY, you’re all like, Serena, salad is the most boring suggestion ever. And you’re right.

BUT what I want to remind you is how fun and delicious salads can should taste. I encourage you to add spices (oregano, basil, garlic powder for an Italian theme– or cumin, turmeric, paprika and onion powder for a Southwest theme) atop your leafy greens. This is seriously the most delicious way to turn that boring EVOO, vinegar pairing into an exciting, tantalizing, mouthwatering experience.

8. Hold yourself accountable!

Now that you’ve got all the creative veggie-packed ideas your mind could ever imagine, run on over to The Running Lifestyle Show to sign up for Kari’s fun Holiday Challenge. And be sure to listen to the show. Its pretty awesome if you ask me (I’m, admittedly, totally biased though.)

Staying Trim, Healthy & Sexy this Holiday Season!

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Check out my post over at The Running Lifestyle Show blog and listen in for a podcast alllll about my Rules to Live By this holiday season to stay trim, healthy & sexy this holiday season.
Forget body shape or size– I want you all to feel invigorated by the holiday spirit while enjoying every moment with robust health and energy. Best way to do that? Stay active, eat right, but savor every bite of your overindulgence!
Happy holidays, guys!
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Artichoke Heart Roll Ups #HealthyRecipe #PartyFare #Primal

Whatcha think of this time of year people?

I’m excited. I love love love running in the cool fall air. I love the beauty of all the colorful leaves falling. I love the pumpkin-everything (have you checked out THIS pumpkin spice latte recipe yet?). And I LOVE THAT THE HOLIDAYS ARE UPON US!

Do you guys run a race on Thanksgiving? I usually do– but I can’t find any this year near my hometown! Instead, some friends and I are going to race the Friday after Turkey Day…nothing like a little high intensity workout to burn all those wretched holiday cals.

My approach to the holidays is that it should be enjoyed. Pick a few special occasions and indulge! Me? I say a big, humongo “YES PLEASE” to anything offered to me on Thanksgiving, Christmas Eve, Christmas, NYE anddd the Zakreski Holiday Christmas party (basically, just a big party I attend every year home in Jersey).

Its important to pick a few special dates ahead of time so you don’t hear yourself saying yes to every single sweet, decadent temptation in sight between Halloween and New Years, ya know what I mean?

Here’s the prebaked sheet– notice I tried it with feta too, but it didn’t melt & I wasn’t a fan. Feel free to experiment with whatever cheese you like!

Anyway, my favorite way to enjoy yummy, delish food without having to worry about calorie counting is to choose nonstarchy veggie packed dishes– nonstarchy veggies are naturally low in calories, high in nutrition and super yummmm! Ain’t nobody got time for calorie countin’ when there’s Turkey Day football on the television and mistletoe hanging.

I don’t know what made me think of football– I flippin’ hate watching football (I know, I know, I’m a travesty to American society).

So here’s a little quick-to-whip-up, veggie loaded app you can serve at your next soiree this holiday season. Enjoy!photo 4 (2)

Artichoke Heart Roll Ups #HealthyRecipe #PartyFare
Recipe Type: Appetizer
Cuisine: Italian
Author: Serena Marie RD
Prep time:
Cook time:
Total time:
Serves: 18
Easy to make, healthy, low calorie appetizer for your favorite festivities this holiday season!
Ingredients
  • 1/8 teaspoon paprika
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper
  • Lemon juice from half a lemon
  • 1 cup kale/spinach, finely chopped
  • 2 red peppers, roasted (from a jar) and chopped
  • 18 artichoke hearts (from a jar– read the ingredients! Make sure its packaged in olive oil)
  • 18 thinly cut slices of brie or low fat cheddar
Instructions
  1. Preheat your oven to broiler setting.
  2. On a tray, lay the 18 artichoke hearts with the inside of the artichoke heart facing up.
  3. In a small bowl, combine spices, lemon juice, kale/spinach and red peppers. Mix.
  4. Top each artichoke heart with a small amount of the mixture, trying to add some pepper & greens to each heart.
  5. Top with a small slice of cheese.
  6. Broil in the oven until cheese melts, about 3-4 minutes.
  7. Stab with a toothpick and serve! Voila!

 

 

The Running Lifestyle Show: Fuelin’ a Marathon With Minimal Training

photo 1 (3)I had a ton of fun talking to Kari at The Running Lifestyle Show this week. The best part of her show is how real it is. Like, this week, we discussed a total running faux-pas: How to fuel for a marathon when you haven’t really had the chance to practice fueling. Because, at The Running Lifestyle Show, its all about real life situations that us runners get our badselves into now & then, ya know what I’m sayin’?

In a perfect world, practicing fueling during a run is just as important as practicing the mileage. Your body is a dynamic and unique being. The way I fuel will be different than what your body can tolerate, especially in the stress of later miles of a marathon. The way you fuel for a 5k, a 10 k, a half marathon– they all differ from the strategies you may need to implement during the marathon. Think about it, the extreme stress of a marathon means your body is not prioritizing blood flow to your digestive system but instead to your legs which are important during the “flight or fight” activation of your sympathetic nervous system. For that reason, many runners find they cannot tolerate their usual fare without experiencing digestive distress.  Fibrous veggies, wheat/whole grain products, fibrous fruits, large quantities of dietary fat, or dairy are common culprits in digestive distress pre-run.

november 2013 008What’s the perfect mid-marathon fuel? Well, that depends on you as a unique individual, and why I encourage always practicing your fueling technique pre-race. If you usually eat large quantities of starch throughout the day (>50% of calories from carb), you probably will do best fueling your race with carb-ier sources such as Honey Stinger gels, dried blueberries, or grapes. If you usually consume 30-40% of calories from dietary fat, and rely on nonstarchy veggies mostly for carbohydrate, then you may be more of a “fat burner” and benefit from using olives, coconut oil, or nuts/nut butter packets to fuel your race.  Coconut is particularly awesome for fat burners because coconut is comprised of a special type of saturated fat called “medium chain triglyceride.” This fatty acid bypasses the lymph system and is instead absorbed directly into the blood stream, meaning it can immediately be used as energy (sort of like sugar!). Pretty coolio.

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Kari, however, has been playing around with using both fat & sugar as fuel source during her marathon training, and seems to be tolerating it well (she has chosen honey roasted macadamia nuts for fuel). Since her body is using up the sugar very quickly, but is probably able to efficiently use the fat for fuel as well, Kari seems to be doing A-Okay on this marathon training blend.

The other facet of training fuel which I have told all ya’ll before about are EnergyBits. These little gems are REAL FOOD tablets of spirulina algae. Since algae is super duper high in protein, it helps stabilize blood sugar, and has really helped me mitigate symptoms of hypoglycemia while running. Their antioxidant content protects against free radical production which is naturally generated during running, and their amazing nitric oxide content has been associated with improved oxygen delivery to your tired muscles. Pretty much: runner heaven. I take 15-30 bits before a <13 mile run totally fasted and feel great (but I am also pretty fat adapted, and do this when I am more concerned about endurance and fat loss than for performance). When doing distances >13 miles, I’ll add 15 bits at a time with a Honey Stinger Gel. For me, in later mileage, I need sugar to perform best. That’s just me, and it doesn’t make a lotta sense, but hey- that’s why practice is key. And I learned that through lots of experimentation.

Want your own EnergyBits? Use the code “RDFUEL” at checkout for 25% off (you’re welcome).

Kari is bein’ a little wild child and running her marathon without practicing a fueling strategy… so we will all have to wait with bated breath and see what happens. Since she’s an incredibly powerful & positive runner, I bet she’ll do amazing– also, she’s doing this race for the EXPERIENCE, not for the PR, so she’s got that on her side. :)

Want to learn more about The Running Lifestyle Show? Check it out on iTunes! And be sure to subscribe. Kari’s the cutest. [and I’m not too bad myself ;) ].

 

 

 

Kill Cravings with More #RealFood

probiotics 1Probiotics.

Can the bacteria in your gut influence what you crave?

Turns out, probably yes.

Did you know there are more cells of itty bitty bacteria living in your colon than there are human cells in the human body? In fact, microbial genes outnumber human genes 100 to 1. Woah. So it makes sense that these little fellas can exercise a whole lotta power over their “host bodies” (so creepy to think about!).

probiotics 2For those of you who find themselves perpetually craving sugar and fat from processed sources, you may want to ask yourself, “What kind of bacteria reside in my low intestine?” … And don’t fib and tell me you’ve already asked yourself that question before. I know you haven’t.

Because bacteria are picky little buggers, and their fussy eating habits may impact your cravings. For instance, Bifido bacteria lurveee dietary fiber, while Bacteroidetes lurvee dietary fat, and good ole’ Prevotella nosh carbos like no body’s business. And guess what, each species has the ability to impact what food you crave depending on their preference.

 

Image taken from original review essay (see reference section below)

Image taken from original review essay (see reference section below)

The best way to control your gut from overtaking your willpower is to host a diverse flora of species in your colon. The more species in your gut, the more resources and power they will have to spend competing with each other, rather than with their host (you!.).

Foods which are jam packed with probiotic species include high quality sauerkraut (I once heard there are more than 60,000 different species in sauerkraut alone!), kimchi, fermented veggies, kefir, kombucha, cultured salsa, and high quality yogurt. Its important to vary your source of probiotic rich foods, as to culture a diverse gut flora. So, if you rely on the same ole’ brand of yogurt every. single. day. to get your dose of probiotics, you may want to switch up your routine!

Reference

Alcock J, Maley C, Aktipis C. Is Eating Behavior Manipulated by the Gastrointestinal Microbiota? Evolutionary Pressures and Poential Mechanisms. Bioessays. 2014 Oct; 36(10):940-9.doi:10.1002/bies.201400071. Epub 2014 Aug 8.

 

#PaleoToGo Review: Best e-Book Ever for a Busy Bee #Foodie

Let’s get real for a hot second here.
(Because, ya know, usually I am so inauthentic)
paleo to goEating nutrient dense, real food is a pain in the you-know-what. Yeah, I said it. There’s a ton of times when I want to throw my hands in the air and order a pizza or nosh on brownie bites instead of having to use my brain to find real food in this junk food world we inhabit.
But eating crappola simply isn’t an option for me. Its as simple as that. And when that becomes one of your truths, something you absolutely refuse to stray from, then things like pizza and brownies become something in the background you barely notice, and you can focus all your attention on real food.
That said, photo 5 (5)when I was commuting two and a half hours everyday (!!!!!) just a mere two months ago, I was surriously in the trenches of “Real Life: Its Hard to Eat Healthy Food When You’re Constantly Traveling.” If only I had had this amazingly awesome e-book, Paleo To Go: Meals & Snacks for Work, School and Travel by Stacy Toth & Matthew McCarry, back then (Stacy!!! WHY DID YOU WAIT SO LONG TO RELEASE THIS GEM?!).
Side note: Do you guys know who Stacy Toth is? She’s the co-host along with Sarah Ballantyne to one of my most favorite podcasts, The Paleo View. I love them because they’re very family-centric in their approach to nutrition, and since I am childless but frequently counsel those with kiddos, I love their real life advice for feeding kids nutritious foods. Also, they’re funny, informative & super smart. You should totally subscribe. And then you should subscribe to The Running Lifestyle Show, because I’m a weekly guest every Friday, and you know you love me.
Anyway, back to the e-book
Before I delve into some of the mouthwatering, easy, kid friendly recipes Stacy & Matt lend to Paleo To Go readers; let me just state first things first. I love this e-book even though I do not eat a Paleo diet (I eat a REAL FOOD diet). Why am I stating this? WELL, just because you do not follow a Paleo diet, does not mean you will not flippin’ LOVE this e-book! 
paleo to go promo2Anyone who is busy, packs lunches, needs a snack for their gym bag or has a cram-packed schedule can absolutely benefit from Stacy & Matt’s advice & portable recipe suggestions. 
Paleo To Go begins with a brief story as to how eating real food has benefited every member of Stacy’s beautiful family: from baby to momma. If you had any real food doubts, their story totally helps reinforce the power of a real food diet. However, the rest of the intro gives really awesome practical advice on how to pack a grain free/Paleo lunchbox, ideas for portable and Paleo convenience snacks, simple swaps for kids (and grown ups!) with allergies, and even suggestions for BPA free but kid-safe lunchboxes or food containers! They really covered it all! My favorite part of the beginning section of Paleo To Go was the author’s focus on packing portable lunches/snacks that have a balance of satiating protein, natural fat & nutrient rich carb (which I talk all about in my article for GGS!). Stacy & Matt clearly know their stuff!
paleo to go promoAnyway, obvi the best part of the e-book is the plethora of freakin’ easy-to-make, PORTABLE recipes which are kid-appropriate (aka… even picky eaters will enjoy these recipes!). Some of the ones I cannot wait to try include homemade black olive tapenade (serve with sweet potato chips), beef bacon sliders (YUM!), homemade “energy bars” (sort of a knock-off of Epic bars, although these actually sound yummier!), flourless fudgey brownie bites (can’t wait to be done with my sugar detox to make these!) and homemade gelatin jigglers (these make me think of gummy bears from my childhood!). 
I’m so grateful for the recipe inspiration and ideas for portable snackage. Sometimes, it just takes a little bit of creativity to make on-the-go nutrient density a thing of reality! And for those of you less creatively inclined, Paleo To Go does all the work for you. 
After hearing all about the fabulous-utility of owning a portable e-book packed with portable snack/lunch ideas, you may be more inspired than ever to start transitioning to a real food approach. In that case, you can schedule a consult with me (or look into my 3 day real food makeover). Also, Stacey & Matt have a fabulous book called Three Phase Paleo which helps non-real-foodies make the transition to a real food diet easy peasy.
 You can check out how obsessed I am with that book on my blog as well :)
And you can also purchase both of these awesome, portable e-books as a bundle … just in case you’re trying to transition to a real food approach while commuting like a maniac or packing family lunches!. I bet both scenarios are more common than not in our busy world!
Let me know if you enjoy the e-book :) I’ve found it to be a total time saver!

Some of the links in the post above are “affiliate links.” This means if you click on the link and purchase the item, I will receive an affiliate commission. However, I only recommend products or services I personally use, endorse & believe in whole-heartedly. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.” Affiliate links help compensate us “poor” bloggers for our obsession with typing our lives away for free! :) :)

Most photos are compliments of PaleoParents.com

#WIAW Day Three of the Twenty One Day Sugar Detox (#21DSD)

summer 2014 007I can’t believe summer is done-zo! How fast time does fly!

Anyways, this lovely Wednesday I am in the middle of a lotta thangs that are influencin’ my nutrition. I’m training for a marathon…anddd I’m in the middle of Diane Sanfilippo’s Twenty One Day Sugar Detox (21DSD) program. For those of you seasoned 21DSD-ers, you know that marathon training and 21DSDing aren’t supposed to mix, but I promise you I’m being careful to increase carbs on long run days! My training is always really really weird versus other individuals’, because I do a lot of easy/rest days mixed in with hard training, so there’s a lot of days where my energy expenditure (and need for carbs) really is not that high!

photo 1 (11)Obvi, marathon training & hard runs calls for lots of anti-oxidizing, fuel efficiency machines for power! AKA.. ENERGYBITS!

I love my little on-the-go algae tablets. I pop a few before, during, and after runs to optimize performance, keep my blood sugar from tanking (read more about that here!), and to help recovery.

So, enough about running.

Let’s talk foodzzzz!!!!

(By the way, if you love talking about/listening to/obsessing over all things healthy food, you should check out The Running Lifestyle Show‘s weekly Friday podcasts where the host, Kari, and I feature a healthy food and delve into why this food is sooo brilliantly healthy, and then we talk about healthy recipes featuring the #foodoftheweek)

Ok, seriously, let’s talk food now :)

photo 4 (2)Breakfast… well. It looks gross. Because, I burnt these little buggers. And since I made twelve of them (I eat two every morning, so this was six days worth!)– I shall be eating burnt 21DSD’s buffalo chicken egg muffins (made with free range eggs) for the next six days. Stuffed with hot sauce, chicken, spinach & onions. 

Ahh c’est la vie (of a cheapo).

Honestly, despite being “slightly” overdone, these are still really delicious. However, I’m not too happy about starting my day with the carcinogenic components of burnt protein. (But I’m still too cheap to throw them away!)

photo 3 (6)Do you guys love Instagram? My new fave hashtag is Stacy Toth’s #MoreVegetablesThanAVegetarian. Because its SO TRUE. Guys, I can seriously pound some crazy amounts of food. I know I live in America, and I’m a female, so society tries to make this an embarrassing fact about mahself. But ya know what? I’m crazy healthy, have more energy than some children, and I’m a damn good runner; so whatevs.

Anyway, my lunchtime salads are always humongous. Like, the cashier always teases me for buying the heaviest salads she’s seen all day.

This one is dandelion greens, broccoli, pumpkin seeds, heirloom tomatoes, mozzarella and salmon. This was a really bizarre mishmosh of stuff, but all the ingredients were so delicious that it worked. Pumpkin seeds are super high in zinc, by the way, so they’re an awesome food to start eating now to be prepared for winter colds and flus, since zinc plays a role in boosting immune function!

For a snack, I noshed on a few cherry tomatoes, and a few bites of the 21DSD no grain banola. 

photo 5 (5)Last, but certainly not least, is my deliciousssss dinner. Ah. SO DELICIOUS. I love simplicity at dinnertime. When you’re busy, there’s no other option.

So dinner tonight was pistachio crusted salmon, green beans topped with Kerrygold butter. The salad was kale and slaw topped with Bragg’s sesame and ginger dressing.

Thanks for stopping by! Click the What I Ate Wednesday link up above to read other awesome WIAW stories!

 

The Who, What, When & How a Juice Cleanse Can Benefit Your Health

Have you thought about juice cleansing??

What’s a real food registered dietitian’s take on juicing and cleansing in general?

You’ll have to head over to Girls Gone Sporty to find out! Or listen in to a live interview where I answered all you’ll ever want to know about juicing!