The Zone Diet: A Brief Overview

Let me start by saying that I THINK I may have heard of this a year or so ago. But I have recently started talking about it with some chicks at my box before I decided to look into it more. Like the Paleo lifestyle, it advocates "real food" - lean protein, veggies, fruits and nuts. But unlike the Paleo Diet, it has a better definition of how much of everything you should be eating.

While I've had great results over the past year or so with the Paleo Diet, I feel like I need a little more guidance. The Zone Diet has a set way of breaking down exactly how much of what types of food you should be eating.- 40% carbs, 30% protein and 30% fat. If you take nothing else away from this way of eating, take that piece of information. While being on the Paleo Diet, my carbs were not at 40% of my daily intake. And by carbs, it means mostly fruits and veggies. Trying to add in more carbs while still keeping my calories up has been the hardest part for me over the past week.

The Zone Diet breaks each of your meals down by "blocks." For example, the average male will eat 4 blocks at breakfast, lunch and dinner and 2 blocks for their two snacks each day. A 4 block breakfast would look like this-

• 4 blocks protein
• 2 large eggs
• 4 eggs whites
• 4 blocks carbs
• 2/3 cup oatmeal
• 1 orange
• 4 blocks fat
• 2 tbsp. avocado
• about 6 almonds

While doing research, I came across these great sites that helped me break down what the Zone Diet was and how I wanted to implement it into my life.

• http://www.webmd.com/diet/zone-what-it-is
• This shows a basic overview of what the Zone Diet consists of.
• http://crossfitimpulse.com/the-zone-diet-explained-edited
• Check out this site for how to pair the Zone Diet with the Paleo Diet and CrossFit.
• http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf
• Here, you can find great meal plans and a breakdown of what types of food are equal to how many blocks.

Right now I am still eating 80% Paleo, but I am also trying to implement the Zone Diet's basics of adding in more carbs. I am not really 'counting calories' but I do like to monitor mine every now and then to see exactly how many calories I'm taking in on an average day and making sure that they're close to where I need to be (1,800 cal/day). 

Do you think the Zone Diet could work for you? Or have you tried it and had good results? Share your insight!

A New Challenge for this New Year.

This week I started another Paleo Challenge at my box. Tons of people keep telling me, "But you don't need to lose weight." Do you have to have a goal of weight loss to want to challenge yourself? This challenge is only for 30 days and requires strict eating with 4 days at the gym per week. Being that I've only been getting in the gym 3 days a week, on a good week, lately I thought that this would be a good way to kick my diet and fitness goals back in to gear. I am on day 4 and am doing good... so far.

Speaking of challenges - A friend from my box mentioned competing in this Tri Fitness competition this June in Florida and wants me to do it, too. I love a challenge, but I'm trying to do as much research as I can to determine if this is something that I can do. It has three parts: a figure competition (yes, you read correctly), an obstacle course and a fitness competition. You can also opt to do a fitness routine, but I think I'll leave my dance skills at home that day. It sounds crazy and like NOTHING that I have ever done. I'm not 100% locked in but I have been doing my research and will be meeting with a coach this week to hash out all of my questions and concerns. YIKES!

For this challenge, my family is attempting to participate by eating Paleo 80/20 for the first time in their lives. So far my baby sister, who is in 7th grade and has a horrid diet, just has a hard time packing her lunch with things that she likes and aren't too difficult to prepare. She asked me on day 1, "Is Ramen Paleo." No, baby girl. My mom is doing well and just came home yesterday talking about how starving she was. She's a teacher and doesn't have the time to eat or drink much throughout the day, so getting in enough calories is going to be tough for her. As for my dad, he may or may not actually be eating Paleo (lol).

My first benchmark WOD was (while having a sinus infection):

• 5 Rounds of 10 burpess and 10 75# Cleans
• 8:58
• Rest 10 Min.
• Then, Run 1.5 mi. for time
• 10:20

Those are by far not great times, but I'm not too upset with them either. I felt like crap, had tissues next to my chalk bucket, and my lungs were on fire for the run. But I finished under the time caps and can obviously do nothing but better the next time around!

This week, our favorite household recipe was: Chicken Fajitas

Ingredients:

• 4-6 Chicken Breasts, sliced into strips
• 4 Bell Peppers, cut into long strips
• 2 Onions, chopped OR cut into larger strips
• Romaine Lettuce (for lettuce wraps)
• Hot Salsa/Pico de Gallo from Harris Teeter (made fresh)
• Coconut Oil
• The juice of 1 lime
• Garlic
• Cilantro and guacamole, if you're feeling saucy 

Instructions:

Heat up a skillet with a tablespoon of coconut oil over medium heat. Start by slicing the chicken into long, thin strips. Also cut, or dice depending on your preference, the onions. Once the oil is heated, add in a tablespoon of minced garlic (about 2 cloves) and the diced onions. Once the onions soften up and start to turn translucent, after about 5 minutes, add in the chicken strips and squeeze the juice from one lime over it.

As the chicken is cooking, cut the bell peppers into long strips. I like all of my ingredients to be cut similarly, in long strips like they do at the Mexican restaurants! 

Once the chicken is about halfway complete, after about 15 min., add in the bell peppers. Continue to saute the chicken, onion and peppers until the chicken is done and the peppers have softened up, but still have a slight crunch. 

This can be served in a heap on your plate and topped with some fresh salsa, wrapped in lettuce wraps or on top of a salad. I like to make extras, too, so I can have some the next day for lunch! If you need some more fats, also top it with some guacamole! 

CrossFit Christmas Checklist

Do you live in a family of CrossFitters, or do you have that one crazy friend that is in to the extreme sport? Maybe you're wondering what the heck to get them for Christmas or a birthday. Well look no further! I have put together a list of items that any of my fellow CrossFitters would love to receive as a gift; I promise.

CrossFit Christmas Checklist
Give Ideas for Your Loved Ones

1. Headbands
• Headbands are a necessity in the box for the ladies. This one from Reebok is super cute, yet still functional.
2. Shoes
• Every CrossFitter has at least two pairs of shoes that are for different things. But you can never have too many pairs! Reebok Nanos are popular, versatile shoes, while Reebok Lifters (also known as olley's) are top-of-the-line shoes for lifting. I've recently even see that Reebok has slip-on shoes that are designed for wearing to and from the gym.
3. Athletic Tape
• This is an essential item for extreme athletes to have and could be a great stocking stuffer! WODShop sells tape in an array of colors for a good price.
4. Wrist Wraps
• Not everyone uses these, but I can guarantee that no one would be mad if you bought them for them. They help support your wrists when doing heavy lifting, especially over-head movements.
5. Rollers
• Foam rollers, deep tissue rollers or lacrosse balls are all loved items by athletes. They help to roll out tight muscles and feel amazing.
6. Jump Rope
• Having your own jump rope for double-unders is a beautiful thing. You don't have to worry about searching for the right sized rope in your box before the WOD and it's always nice to just have your own stuff. Another great stocking stuffer idea.
7. Bar
• If your loved one has the room, get them a bar with some plates and collars. This would be a much larger gift, so make sure you like them, a lot. We all love to practice movements outside of our box. Trust me when I say that they will love you forever if you get them this.
8. Apparel 
• We all love the silly CrossFit shirts and socks. You can't go wrong with this.
9. Pull-up Bar
• Whether it's the kind that you hang in the doorway for strict pull-ups or a bar that you can mount somewhere, pull-ups and bar work are something that we could all be better at.
10. For the Office
• For the corporate worker by day and the CrossFitter by night, these CrossFit-geared office items are sure to be a hit. From coffee mugs to mouse pads, check them out!

Now that you have some ideas, get out there and get your Christmas shopping done! Do you have any good gift ideas to recommend?

Favorite Recipe of the Week: Spaghetti Squash with Meat Sauce

Okay. So being that some things have MAJORLY changed in my life over the past couple of weeks, I am going to be using this blog as a platform to talk about that, too. Writing is a coping mechanism for me, so I apologize ahead of time. If you do not want to read all of my relationship (or lack there of) talk, skip to the part about my WOD's and recipes, at the bottom ;)

After my ex continued to contact me, even though he was the one that wanted this, I had to ask him to "please stop." For someone that wanted "space," I don't think that still contacting the person you needed that space from every day is exactly the way to do that. That was probably the hardest thing for me to do, being that I liked hearing from him every day. It at least let me know that he was still thinking about me. But after reading two books, It's Called a Break Up Because It's Broken and The Get Back Plan (basically two polar opposites, lol) I took their good advice and decided to give him 30 days without any contact. So this is what I am currently living. 30 days of no contact with someone that I had spent almost every day with for 6+ years. I may not have been married, but this damn sure feels like a divorce.

I have not lived with my parents since I was 18 and never thought I'd be back. That being said, I am so very grateful for them and literally don't know what I would do without them. But after a week of bad food, lots of beer and happy hours with friends, this week I am getting back to the grind. I plan on taking care of myself (continue to eat mostly paleo and CrossFitting 3-4x a week) and working on ME. Being with someone for all of my young adult life, I don't even know how to be alone anymore. So this is a new chapter in my life where I have myself and my dog to look after, and my family and friends to lean on.

This is a new me. Stronger. More independent. And I'm not sure what else because I'm making it up as I go along (lol).


Favorite Recipe of the Week: Spaghetti Squash with Meat Sauce

Ingredients:

• 1 Spaghetti Squash (each half serves about one person)
• 1 Can of Sauce
• 1 lb. Ground Meat of Choice
• Cheese, if you like

This is one of the easiest, low-calorie meals that you can make. If you are a vegetarian, you can just leave out the meat!

First, preheat your oven to 375 degrees. Cut the squash in half, lengthwise. This can be very hard to do, so use extreme caution... and a sharp knife! Once you have the squash cut in half, run it under cold water to remove all of the guts and seeds, like you would with a pumpkin, with your fingers. Next, place the two halves rind-side-up on a baking sheet for 30 minutes.

While that's roasting, start your sauce. First you will brown your meat and then add the sauce and meat together in a pan while you wait until your squash is done.

Then take the squash out of the oven and use a fork to scrape the insides of each squash until you have a good amount of the spaghetti-like strands pulled away from the squash's sides, leaving it in the squash "bowl." Place the squash back on the baking sheet, rind-side-down this time, add some (meat) sauce overtop and put it back in the oven for 20-30 more minutes. If you want to add cheese, do so for the last 5 minutes so it melts but doesn't burn. Ta-da! Dinner is ready :)

I prefer to eat my spaghetti squash in the 'shell' simply because I hate dishes. But there are plenty of folks that like to do the second step of this recipe in a baking dish. Instead, after the first 30 minutes, they would scrape out all of the "noodles" into a baking dish, add the sauce to that and then bake that dish. It's all personal preference. I just personally think that it's much more fun to eat out of the squash itself.. and it's so much more primal (jk, kinda).

Let me know when you try this and how you liked it! It's definitely an interesting taste that isn't for everyone. But give it a go at least once and it may turn out that you LOVE it.

Week 6: The End is Near

I am a little behind in my recording of the LuRong Challenge. I ended up getting the office crud the beginning of the week and wasn't able to catch a break! Also, last weekend (pre sickness) I was able to do my gym's Barbells for Boobs Partner WOD (Helen meets Grace). It was a lot of fun and also my first time participating in the cause. I will definitely be there next year!

Back to the LuRong Challenge, I only have one week and two days left!!! I have decided that after the challenge is over, I will continue the strict Paleo principles for a while longer, with cheat meals once or twice a week. The only things that I really miss are beer, chicken wings and quinoa. If I can limit those things to only once or twice a week, I think I'll be doing good. I really thought that I would miss dairy more. But that ended up not even being a big deal, other than having to ask for it to be withheld every time that I ate out. Cheese comes on everything... or so it seems.

Last week my box completed the 7th WOD for the LuRong Living Paleo Challenge and I tried out some more new recipes.

LuRong Challenge WOD #7
Uphill Finisher - 20 min. time cap
Level II- #65 front squat and push press, 2 #35 kettle bells

3, 5, 7, 9, 11 burpess, front squat, push press with 100m farmer carry in between each round + 13 burpee pull-up finisher

• Completed in 19:35
• This was a really grueling workout, to say the least. I thought that the farmers carries wouldn't be bad, but my shoulders were shot by the time I got to those. Then having to do the 13 burpee pull-ups afterwards... Crazy I tell ya! #digdeep

Favorite Recipe of the Week:  Jalapeño & Mushroom Bison Burgers with a Sweet Potato and Broccolini. 

Ingredients:

• Coconut oil
• 1 jalapeno, chopped. Leave the seeds in if you like a little heat.
• 1/2 cup mushrooms, chopped
• 1 lb. ground bison
• 2 sweet potatoes
• Cinnamon
• 1 bunch broccolini
• Lawry's Black Pepper Season Salt (or other seasoning of your choice for burgers)
• 2 cloves of garlic

Instructions:

First, add coconut oil to a hot skillet on medium heat. Add the meat, jalepeno, mushrooms and garlic to a large bowl and combine the ingredients with your hands. Form the patties (should create 4), using your thumb to indent a small spot in the center of each patty- I learned this from a cooking show, it's supposed to help them to cook more evenly. Then season the burgers on both sides with the seasoning of your choice and add them to the pan, turning when needed. 

For the broccolini and sweet potatoes, I use steamer bags that can be popped in the microwave. The only place that I have been able to purchase these bags in my area is at Harris Teeter. I steam the broccolini and sweet potatoes separately, timing it out so that they are completed with about 5 minutes left on the burgers.

Lastly, plate the burgers (I like to add avocado to the top of mine!), cut your sweet potatoes down the middle and add half of the broccolini to each plate. I like to add coconut oil and cinnamon to my potato, and leave the broccolini plain. To each their own :)

I loved the simplicity of this meal and that it only took me about 25 minutes from start to finish and I only had to wash the frying pan. Also, in a perfect world this would have been great for leftovers. However, with my boyfriend there were none lol. I think that next time I will get 2 lbs. of meat so that I can enjoy these for lunch again the next day, at least!

I hope everyone had a fangtabulous Halloween and that you're weekend is great, too!

The Top 10 Smart Phone Apps for CrossFit

I use an app to log every workout that I do- time, weight and repetitions. The app automatically stores everything by date, so the next time I'm at the gym and am curious what exactly I did for a 5x5 back squat, I just pull up "back squats" and I am able to see the date, time and what I squatted. It's an easy way to stay organized and informed and you'll always know if you hit a new PR or if you should strive for those extra 5-10 lbs. I have also recently come across several apps that are similar to the WOD app that I use and some that offer different things, too.

So, that being said, here is a list of popular apps that you can download to your smart phone to help you stay on track and continue to progress the way that you're supposed to. From logging your workouts to finding a local box to try out while you're out of town, smart phone apps are here to help!

1. .       WOD (iPhone) - $.99
   ·         This is the app that I currently use
   ·         You can log your workouts and PRs, see a WOD of the day and several WODs are listed (The Girls, Hero’s, etc.).
   
   

   

   
   
   
   
   2.       Beyond the Whiteboard (iPhone & Android) - FREE
   ·         You can log and track your results and progress, follow various gym’s WODs, add your box, view instructional videos, etc.
   
   

   

   
   
   
   
   3.       myWOD (iPhone & Android) - $1.99
   ·         Extremely simple app to use. Log your WODs, PRs and Max Reps. You can also connect it to your social media channels to brag to all of your followers about your newest achievements.
   
   

   

   
   
   
   
   4.       XFit PR (iPhone & Android) - $3.99
   ·         Allows you to add your own WODs, log WODs that you have completed and watch demos. There is also a built in calculator/converter and a WOD library.
   
   

   

   
   
   
   
   5.       WODzilla (iPhone) - $1.99
   ·         Use this app to track fitness goals, WOD performance and your progress. Follow other gym’s WODs by tracking their websites with the RSS feed option.
   

   
   

   
   
   
   
   6.       WODBox Pro (iPhone & Android) - $3.99
   ·         The best feature of this app is that you can plug in what equipment you have on hand and it will generate a list of WODs. There is also a countdown timer, tabata timer and a stopwatch.
   

   

   
   
   
   
   7.       GWOD Spot (iPhone) - $4.99
   ·         Great for learning bodyweight and gymnastics movements. This app will teach you new skills and teach you how to build strength and increase flexibility via streamable video breakdowns.
   
   

   

   
   
   
   
   8.       Workout Hero (iPhone & Android) - $2.99
   ·         This app has workout and food alarms, over 200 how-to videos and 700 preloaded workouts. Workout Hero also has 10,000 Paleo recipes.
   
   

   
   
   
   
   
   9.       iWOD Pro (iPhone) - $1.99
   ·         This app has over 1,000 WODs and 200 How-to videos and allows you to upload and save your own recipes. Also includes a stopwatch, countdown timer, tabata timer and lap timer.
   
   

   

   
   
   
   
   10.   Box Finder (iPhone) - FREE
   ·         This is great to use while you are traveling and still want to get in a WOD. CF Finder will help you locate the closest box to where you currently are.
   
   

   

   
   
   
   
   
   
   These apps will assist you with reaching your fitness goals and tracking your progress. Do you use a CrossFit or fitness app? If so, which one(s)?

Week 5: More than halfway over!

I cannot believe that I have been doing this challenge for 5 weeks. I am more than halfway through and it is getting easier and easier to abide by the strict Paleo guidelines. I try not to eat out, simply to avoid temptation. But when I do eat out I actually do quite well. I usually know where I'm going beforehand and check out the menu so I already know what I am getting and there are no surprises. Like I've said before, being successful with any 'diet' program requires lots and lots of PLANNING.

This week my box completed the 6th WOD for the LuRong Paleo Challenge and I tried out some more new recipes.

LuRong Challenge WOD #6
100 single jump-ropes and then,
5 rounds:
10 power cleans. #85
10 hand release push-ups

• Completed in 9:02
• Level II
• Once again, I was super bummed that I had to do level II. However, in level III I would have had to be able to do ring dips without a band, and I just can't... yet.

Favorite Recipe of the Week:  Paleo Chicken Parmesan with Zucchini 'Noodles'

Photo Credit-Paleo Made Painless

Ingredients:

For the chicken

• 2 eggs
• 1/2 c. flaxseed meal
• 1/2 c. almond meal
• Spices of choice (I used black pepper, cayenne and a little sea salt)
• 2-4 chicken breasts (I did 4 because I love leftovers)
• Coconut or olive oil for 'frying'

For the 'noodles'

• 4-6 zucchinis (use 6 if you are making 4 chicken breasts)

For the sauce

• 1 large can of crushed tomatoes or tomato sauce
• I like to buy unseasoned sauce and create my own. But you can also just buy a jar of already prepared sauce
• 2 tbsp. minced garlic *don't need to add if using jarred sauce
• Olive oil
• Spices of choice *don't need to add if using jarred sauce (I used lots of basil, parsley, cayenne, garlic salt, oregano)

Instructions:

First, you will want to start your sauce. If you are using a jarred sauce, I would still go ahead and let it heat up. For your own sauce, you will start by adding 2 tbsp. of olive oil to a hot pan (medium low). Then, add your garlic and wait until it just starts to brown before adding the crushed tomatoes or tomato sauce. Then, stir in your spices. The amount and type of spices used are dependent upon what you like, personally. I use a ton of basil and then a lesser amount of everything else, and continuously taste it until it's where I want it.

Next, start your chicken. Start by heating up a skillet large enough for a couple of your chicken breasts to medium heat. Once the pan is hot, coat the bottom of the pan with your favorite cooking oil- I used coconut oil.  The best setup for breading your chicken is to have two bowls- one with the almond and flaxseed meal (and spices) and one with the eggs. Beat the eggs and make sure the dry ingredients are mixed well together. First dip the chicken in the egg, then transfer it over to the dry mix, making sure to evenly coat the chicken breast in the dry ingredients. Once the chicken breast is completely covered, add it carefully to the hot oil. Repeat this process for the next piece of chicken.

While the chicken is cooking, you can start your noodles. Wash your zucchinis and then, using a julianne peeler, peel all of your zucchinis. I recently purchased a julianne peeler, myself and am in LOVE with it. You can make virtually any vegetable into a noodle. This is the set that I got.

The chicken should take 20-25 minutes to cook, flipping once. Once the chicken is complete, place it on a plate with a paper towel, this will catch any access oil. While the chicken is cooling, in the pan that you cooked the chicken in, add the zucchini noodles. I prefer cooking in one pan when possible, however if you prefer to cook yours in a separate pan, I totally understand. I just hate dishes. Toss the zucchini to coat with the remaining oil, add more if necessary. Saute the noodles for about 5 minutes and then transfer them directly to a plate. Add a piece of chicken on top, and then ladle some sauce over everything. Presto! Chicken Parmesan, minus the parmesan ;)

Let me know if you try this recipe and how yours turned out!

Week 4: Eating Right During Football Season

Sticking to your goals and eating right during Football Season is just as hard as sticking to your goals during the Holidays. Realizing that the two events are essentially one-in-the-same (Football lasts through February), can be enough to make you want to give up. So all that you can do to survive the winter is to PLAN! That's right, you'll actually have to think about what you're going to eat and shop BEFORE. Because you know that if you don't have anything 'healthy' to eat and your friends come by and want to order pizza and wings that you are more than likely just going to go with the flow. By preparing you can save yourself a lot of regret... and calories!

First off, let me start by saying that I LOVE to eat. I am in a relationship with an Italian and his family likes that about me - LOL. But when I say that I LOVE to eat, what I'm getting at is that I'm not a 'salad for dinner' kind of girl. I won't say that I've never done it, but I try to avoid that wholeheartedly and leave the salads for lunchtime. When I started thinking of football-friendly food, I just thought about what I actually like and then tried to think of healthier alternatives to those traditional carb-battered, cheese-stuffed, fried and buttery foods.

This is what I came up with:

•  Buffalo Wings - Baked 
• These are great, however they ended up having the consistency of a rotisserie chicken. Not what I was craving but still delicious. Mike and I decided that in order to get these how we envisioned that we would need to grill them.
• Bacon Wrapped Chicken Bites
• I have made these before & they are divine, as well as super easy!
• Sweet Potato Fries
• Sometimes it’s best to cook them longer if you like a little crisp; just be sure to monitor them.
• Shrimp Cocktail
• Does this need an explanation?
• Chips, Salsa & Guacamole or Veggies and Dip
• If you like to stick to regular tortilla chips, I recommend either making your own or going for organic and low sodium options at the super market. However, I am currently stuck on Trader Joes' plantain chips. The only ingredients are plantains, sunflower oil and sea salt. Must try!!!
• Make your own guacamole and salsa. It's not that hard and will be oh-so-worth it!
• I dip my veggies in guacamole instead of typical vegetable dip (ranch). It's tasty and much better for you (good fats and no dairy).
• Chili
• Chili doesn’t have to be Paleo to be healthy. But since I’m on the LuRong Challenge, this is what I’m making. And I love it because it's great for leftovers!

Photo Cred- http://www.supergluemom.com/

 Now for my weekly WOD update from the LuRong Living Paleo Challenge.

WOD #5
Ascending and Descending Ladder – 15 min. time cap
Level II – #65 Snatch, Unassisted Pull-ups, 16 in. Box and #35 Kettle Bell

·        Power Snatch

·        Pull-ups

·        Box Jumps

·        Kettle Bell Swings

·        Box Jumps

·        Pull-ups

·        Power Snatch

Completed: 13:31

This was the first LuRong WOD that I had to do level II for. I was so irritated about the 16 in. box and I hated that I couldn’t lift an #80 snatch from ground to overhead. My Box worked out shoulders the day before we did this WOD, and I think that wasn’t our smartest move. I was okay with my time, overall, and now I know that my weaknesses are currently stringing together pull-ups and anything over #65 for snatches. Always room to grow!

Have a great week and happy Monday, y'all!

Week 3: Once a cheater always a cheater?

This week went much better, with no cheats and lots of overcoming cravings.  The other night I was gun-ho on cheating for some Wing King hot wings, but waited 10 minutes to give a final decision and... I ended up opting to cook. Baby steps! I hope that eventually I won't crave "bad" things. Even though I still don't think that there's anything wrong with some hot wings!

LuRong Challenge WOD #3
95# Cleans**
10 reps of Hang Power Cleans, 20 Meter Sprint
8 reps of Hang Power Cleans, 40 Meter Sprint
6 reps of Hang Power Cleans, 60 Meter Sprint
4 reps of Hang Power Cleans, 80 Meter Sprint
2 reps of Hang Power Cleans, 100 Meter Sprint

• Completed in 5:05 (added 5 sec. on for not completing last spring- completed 90 Meters)
• Level III 
• The most I had ever done previously for a hang clean in a WOD was 75# - 20# PR baby!!! :)

LuRong Challenge WOD #4
50 reps of 65# thrusters & then 50 Toes-to-bar; 10 minute time cap

• Completed in 10:21 (added 1 sec. for each unfinished rep)
• Level III

Favorite Recipe of the Week: Paleo Pumpkin Protein Pancakes (Try saying that 10x fast!) from http://deliciousbydre.com/

Ingredients:

• 1 cup egg whites
• 3/4 cup pumpkin
• 1/2 cup almond flour/meal
• 1 scoop vanilla egg white protein powder (or whatever vanilla protein powder your little heart desires if you are not strictly paleo)
• 2 tbsp organic milled flax *I left this ingredient out
• 2 tbsp organic honey (or splenda/stevia) *I used 1 tbsp. since I am on the LuRong Challenge
• 1/8 tsp ginger
• 1/4 tsp nutmeg
• 1/2 tsp cinnamon
• 1/2 tsp pumpkin pie spice
• 1/4 tsp baking soda
• 1/4 tsp salt

Instructions:

1. Stir in/dissolve the pumpkin into the egg whites & add the honey
2. Mix dry ingredients separately & add to the wet ingredients
3. Heat pan or griddle on medium low heat (4 out of 10) and coat with organic coconut oil or coconut oil spray
4. Using a 1/4 cup measure, pour batter onto your cooking surface
5. Once it bubbles up, use a spatula to flip it over & cook for an additional 30 seconds to 1 min on the other side

I made this breakfast on a Sunday morning and LOVED it. I have been pretty bummed lately that I haven't been able to enjoy the "pumpkin flavored everything" and have been on the hunt for Paleo pumpkin recipes. There are actually several that I found and you can find them on my Pinterest Account. This one was easy to make and took only about 20 minutes from start to finish, not including doing the dishes. Definitely recommend!

Have a great week, everyone!

xoxo Jessica

Week 2: Healthy Doesn't Have to be Complicated

This picture was taken September 8, 2013 at Bend the Bar Hampton Roads 

during Workout #1- 65 lb. snatches and burpee box jumps. 

 I thought it looked pretty neat (:

Week two is coming to a close and this week wasn't any easier than the last. This week was my baby sister's birthday and I ate out several times, so I was really tested! I did cheat, again, on one meal this week and that was at my sister's birthday party. Now I need to focus on NOT cheating for a couple of weeks... I CAN DO THIS!

My gym completed WOD #1 on Monday and WOD #3 on Friday, which I will be making up Sunday morning since I was attending my sister's birthday party that night.

Lurong Challenge WOD #1

21-18-15-12-9-6-3 Reps of: 14 lb. Wall Balls, 75 lb. Deadlifts, 20 in. Box Jumps; 18 minute time cap 

• Completed in 15:03
• Level III

Favorite recipe of the week: Beef Tenderloin with Brussel Sprouts, Avocado & Salsa

Ingredients:

• Fresh Brussel Sprouts
• 1 - 1.5 pound Beef Tenderloin
• Organic Salsa or Pico de Gallo
• 1 Avocado 
• Coconut Oil
• Marinade-
• Olive Oil
• Red Wine
• Black Pepper
• Sea Salt
• Minced Garlic
• Paprika
• Cayenne 

Season meat as desired and let marinade for at least 4 hours. Preheat the oven to 425 degrees F. Wash and then chop Brussel Sprouts in quarters. Place Brussels in a hot skillet with 1 tbsp. of coconut oil on medium-medium high and cover (these will take as long as the meat will, stir occasionally to avoid burning).  Place the Tenderloin into a baking dish that has been coated with coconut oil and place in oven to bake, uncovered for 35-45 minutes, depending on size and desired 'done-ness' (Rare-Well done).

When the Beef and Brussel Sprouts are cooked to how you desire, place the meat on top of a bed of Brussel Sprouts, cut Avocado to put on top and finish with a tablespoon of Salsa- Ta-da! 

This meal was delicious and yet so easy to make. Just remember that with Paleo, meat with a side of veggies is all you really need- You don't have to get fancy if you don't want to!

Well I am off to attend the Old Dominion University football game, my alma-mater. Go Monarchs!!!

xoxo Jessica

2013 LuRong Paleo Challenge Preparation

"Decide that you want it more than you are afraid of it. And then don't let anything get you off track."

So, it's the night before the 2013 LuRong Paleo Challenge and I am starting to round up everything that I am going to need for the eight weeks to come. That being said, if you want to join in the ''fun'' and haven't signed up already- GET TO IT! You have until midnight tonight... We're changing our lives ova' here (said in a Boston Accent)!

• https://www.lurongliving.com/challenge2013/register

A lot of people shy away from eating "Paleo" because it is too expensive or because they can't seem to quit the carbs. I have read several books about the Paleo Diet (Rob Wolf's books and Wheat Belly, among others) and education and preparation are key in being successful with the Paleo Diet.

First off, the whole "It's too expensive to eat that way" excuse. 

• Personally, I prefer Trader Joes for inexpensive, organic food items- they have it all! I was able to get a ton of groceries there, that adhere to the Lurong Challenge rules, for under $100 (okay, $2 under $100, but still not bad!). I also really enjoy their Malbec Red Wine that they sell and is under $5! Can't beat those prices ANYWHERE. 

Next, the whole "I have to eat carbs" excuse. 

• I love pasta and bread as much as the next person, however I also have done enough reading to know that it is not the best choice for us. Check out "Wheat Belly" by William Davis, Md.  The author advocates a wheat-free diet and shows scientific evidence of the benefits that his patients have experienced. The positive results from cutting grains from their diet were especially prominent in Diabetes patients. Our insulin levels spike the same way from eating a candy bar as it does eating something "whole grain." During the Lurong Paleo challenge, no wheat or dairy products are allowed. However, after the challenge is over, I will go back to using quoina, instead of rice and whole grain pasta every now and then. Shoot, I'm dating an Italian! Everything in moderation; that's my motto. 

Here's a list of what I've got so far:

• Coconut Oil, Milk (Unsweetened) and flakes (Unsweetened, organic)
• Olive Oil (Light and Extra Virgin)
• Flaxseed oil/meal/seeds
• Almond Flour/Milk (Unsweetened Vanilla)
• Smoked Salmon
• Wild Caught Salmon Fillets
• Precooked Chicken Breasts
• Frozen Chick Breasts
• Frozen Jumbo Shrimp
• Avocado
• Plums
• Bacon
• Turkey Sausage
• Eggs (Straight from my Parent's Farm- doesn't get much fresher!)
• Trail Mix (Almond, Pistachios & Cranberries)
• Hard-boiled eggs
• Spinach
• Bell Peppers
• Brussel Sprouts
• Pork Chops
• Chuck Roast
• Tomatoes
• Salmon Jerky- I'll let you know how it is!
• Olives
• Mushrooms
• Onions
• Edamame
• Frozen Fruit
• Red Wine!
• Green Tea bags

I am beyond excited to get started with this challenge and see how it changes my body and my mindset.  My goals for the duration of this challenge are to limit the temptations and keep a strict regimen so that I can lose a couple of pounds and tone up. Abs are made in the kitchen, so I hear, and I want to be able to have some more defined abs by next summer- but sooner wouldn't hurt (; Throughout this Challenge I want to push my body to it's limits and make it the best that it can be. I'm not getting any younger and I sure as hell won't get any healthier unless I bust my butt, which I fully plan on doing.

Tomorrow I will weigh in, get my measurements and workout. I will be keeping track of what I eat, my weight/measurements and what I am doing to work out (WOD's, run, bike, etc.) over the course of the next two months. I have never done 100% Paleo, 24/7, let along for 8 weeks. I am a little nervous but also extremely excited to see how I change and improve.

Stay tuned for more on my Journey!!

xoxo Jessica

P.S. I feel kind of crappy because I have spent the past few days eating things that I can't eat for the next two month (i.e. beer, pancakes, sushi, pasta...). Time to detox!

Are you being the best version of yourself?

Everyone agrees that fitness is good. It boosts your health, brightens your soul, calms your mind and allows you to do more with your life.  But how do we incorporate this into our everyday lives, realistically? That is the question that I asked myself for 4 years.

I danced, competitively, for most of my life and never really had to think about “working out.” Once I started college I didn’t have an iota of knowledge of what I should do in terms of personal fitness, so I just didn’t.  Do anything, that is. I started college with hardly any body fat, was 115 lbs. and 5 ft. 6 in- Basically a walking twig. After freshman year, I gained 5 lbs and probably lost a ton of muscle. By the time I graduated, I weighed in at 145 lbs. and I did not look fabulous in a bikini. Once I started wanting to buy cover-ups for the beach, I realized that I needed to make a change.

I joined a gym and tried doing my own thing, with little progress. I did Insanity (completed 1.5 months of the program) and lost a whopping 10 lbs! That is what really kicked off my new ideals and motivation. Soon afterwards, my mom and I tried Jazzercise for a couple of months. Having a dance background, it was fun but definitely not a challenge. I would sweat during the hour-long session, but I never really felt like I saw results. Now enters- CrossFit.

My mom and I were introduced to the CrossFit program by hearing about a free workout (WOD) on a Saturday morning at a local gym (box). Let me just add that we had NO IDEA what we were getting ourselves in to. We completed the workout. However, we were last and I thought I was going to die. It was the most intense thing that I had ever done, and that’s when I knew that I needed to sign up. I was looking for something that was unlike anything that I had ever done and that was extreme enough for me to see results. I welcomed the challenge.

We started doing CrossFit in October of 2012 and have been going 3 days a week, on average. I am just now starting to RX some of the workouts (definitely not all of them) and my friends and family are noticing the changes in my body. I feel great!

So, now my box (CrossFit Great Bridge- Chesapeake, VA) is going to be involved in the 2013 LuRong Living Paleo Challenge (http://www.lurongliving.com/challenge2013/). I have incorporated the Paleo diet into my life; however I am by no means “strict Paleo.” I still enjoy sushi, margaritas, IPA’s and chips and salsa (among other things). But, when presented with a Challenge, I could not pass it up.

I plan on using this blogging platform as a way to take you through my experiences of the LuRong Living Paleo Challenge- start to finish. I will be posting my workouts, meals (and recipes), progress and some tips and advice on how to incorporate this into your daily life. Also, being that this challenge lasts 2 months, I will be sharing my downfalls and struggles (should I have any). 

***This program/challenge starts 9/16/2013, so stay tuned!

Now, are YOU being the best version of yourself?! If not, what are you waiting for?!

CrossFit Term Definitions [from this post]:

WOD- Workout of the Day

Box- CrossFit gym

RX- as prescribed. You do the workout with the weight that it says, exactly as it says.

Paleo- A diet program that is based upon eating wholesome, contemporary foods from the food groups our hunter-gatherer ancestors would have thrived on during the Paleolithic era, the time period from about 2.6 million years ago to the beginning of the agricultural revolution, about 10,000 years ago. These foods include fresh meats (preferably grass-produced or free-ranging beef, pork, lamb, poultry, and game meat, if you can get it), fish, seafood, fresh fruits, vegetables, seeds, nuts, and healthful oils (olive, coconut, avocado, macadamia, walnut and flaxseed). Dairy products, cereal grains, legumes, refined sugars and processed foods were not part of our ancestral menu. (Source: thepaleodiet.com)

xoxo Jessica