The Journey is Over... For Now.

I am super excited to announce that the 2013 LuRong Living Paleo Challenge is finally over. Two months seemed to drag on but I'm glad that I participated and I am a better person because of it. In the end, I improved on my WOD times, lost some inches and pounds and actually gained .3 inches in my arms! To some that may not be good, but for this noodle-armed gal that equals new muscle! My body fat percentage also went down. This challenge got me back on track and I am going to try to implement many of the lessons that I learned to my every-day life. Some of those being-

1. Limiting my sugar intake.
• I still plan on having my coffee without sugar, limiting sweets & avoiding added sugars.
2. Decreasing the amount of alcohol that I drink.
• I really enjoy beer and wine. But instead of drinking a couple a night, I will limit myself to one drink during the week days (not necessarily every day) and a two drink max on the weekends.
3. Limiting my caffeine.
• I will try to stick to one caffeinated beverage per day, no more.
4. Eating more frequently.
• Instead of eating three meals a day, I am going to continue to shoot for 4-5 per day to keep my metabolism happy... and myself ;)
5. Having a veggie, protein and good fat at every meal.
• Snacks will just be one or two of those categories.

That being said, there have also been some other changes and journeys that have ended for me recently. This past week, my boyfriend of 6+ years decided that he needed some space to figure out what he wants for his future. After being "on my own" since I was 18, I am now living back with my parents so I can figure out what my next steps will be. My short-term goals are now to just focus on myself and my relationships- friends & family. I am not going to wallow and be depressed. I am thankful and lucky to be surrounded by people that love me and to have my furry child, Ruca, still with me. While living with my parents, I am going to try to get them back on track with their diets and have some fun with it. I am going to continue to cook most nights and get them to try some new things. The biggest challenge with this will be my younger sister, who is in 7th grade, is incredibly picky. The other morning she  ate a Nutella sandwich.. for breakfast! I couldn't believe it. She also now weighs as much as I do and I want to get her on track so she doesn't end up affecting her health any more. Any suggestions on getting kids back on track and eating healthy?

Now that I am living back on the family farm, internet is tricky. So that could mean less posts than planned. On the flip side, this situation could also mean that I will have more time on my hands and that I will be posting more. So until I get my routine down again, please be patient.

I love you all and appreciate your support.

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!

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 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