Whole30: Week 2 Check-In

Posted by on Oct 20, 2014 in Blog, Fat, Fitness, Gluten-Free, Nutrition, Paleo, post-partum weight management | 0 comments

At last week’s check-in I was pretty irritated by not having my weekend cheat.  I got over my pity party and pressed on through this past weekend.  Here I sit at day 15 (1/2 there!!), and I am ready to get this done. I know the Hartwig’s say that we are big girls and boys and there are no such things as a slip.  Well, I’m here to say, I disagree.  In my irritated haze, I misread a couple of ingredients and I accidentally ate some sucrose laced dried berries and had a swig of a probiotic drink with vanilla extract and stevia in it. *GASP!*  Am I restarting? Hell, no.  It wasn’t an intentional bite of a piece of cake or a lack of self-control.  If that were the case, I would definitely restart.  I understand the psychological piece is pretty important.  For that reason, I will trudge on. Last week was pretty chill.  I attempted to take Sterling to an evening book signing, which was a total fail.  But, I did get mine and a friend’s books signed by the authors of a great vegan cook book, Thug Kitchen.  I consider it great ideas for accompanying dishes, and can always substitute coconut or almond flour to keep it grain-free.  Too easy!  After a 45-minute Q&A while chasing a rambunctious toddler through the stacks, I was about to bail.  As we waited in a stagnant line with my child on my shoulders screaming bloody murder and flailing his little body like a fish gasping for its final breaths of air on the floor of a boat, a kind employee took pity on my struggle and rushed us to the front of the line.  By this point, I was almost in tears, and can probably say the same for all the poor souls near us subjected to the raucous wailings of an unhappy kiddo who should have been fast asleep in his bed.  The best part of the whole story, the inscriptions on our books are epic.  MINE: “Liz, You are a fucking trooper for coming to see us.  Thanks for the love.” MY FRIEND’s: “Liz, Where the fuck were you?! We waited for hours!” Loading Got some @thug kitchen love at @bookpeople last night. FYI toddler at an evening book signing= FAIL. Total meltdown. #photogrid @photogridorg #bestinhealth #vegan #eatyoveggies #notalwayspaleo #fitfluential #cleaneats #eatlikeyougiveaf_ck View on Instagram The helpful element for this weekend was that my 9 year-old step-son was with his mom.  There were no requests for breakfast tacos or pizza or kid birthday parties.  Saturday night’s fun meal was grilled grass-fed filet and  organic cabbage sauteed in coconut oil.  Sunday, we went with lox.  AJ had his...

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August Success Story

Posted by on Sep 5, 2014 in Blog, choice, Fat, Fitness, Gluten-Free, Goal Setting, Goals, manifesting, motivation, Nutrition, Paleo, Uncategorized, Wellness coaching | 0 comments

Witnessing the success of my clients tends to get me misty-eyed.  The other week, I walked into my appointment to find a recent client looking FIERCE!  Six weeks ago, a couple of friends of mine sought me out to get lean.  They have been on a solid fitness plan for over a year and were not seeing results.  I gave them some information about nutrition and had them journal their food intake for 6-weeks.  Each week, we would meet, and I would offer new strategies and suggestions for their food choices and supplements.  I am so proud of them.  As the great Gymnastics Coach Tucker says, “The proof is in the pudding.”  While he has chosen to remain anonymous, I cannot share before and after photos. What I can offer is his testimonial that my program, “made [him] aware of what [he] eat[s] and how it affects [his] everyday”. After 6 weeks under my program, he dropped 3.8% body fat (from 23.9% to 20.1%)! These are blood test results before he started my program, and 5 short weeks into my program.  By choosing better options for his body, the inflammatory response was lessened to the point the his cholesterol dropped by 85 mg/dL!  This took him off the red flag list and well into the ideal range!  Additionally, his fasting glucose was scary high when we first started, and by the end of my program, it dropped by 54%, 115 mg/dL!  Not only is he no longer danger close to developing type 2 diabetes, but he’s thinking clearer, more energized at work, and lowered his dose of medication for vertigo. BEFORE Cholesterol, Total: 259 mg/dL  (ideal 125-200) HDL: 68 mg/dL                            (ideal = or >40 mg/dL) Triglycerides: 156 mg/dL           (ideal < 150 mg/dL) LDL: 160 mg/dL                           (ideal <130 mg/dL) CHOL/HDLC Ratio: 3.8              (ideal < or = 5.0) Fasting glucose: 211 mg/dL       (ideal 65-99 mg/dL) Free Testosterone: 221 ng/dL   (ideal 241-827 ng/dL) Hemoglobin A1c: 10.8%             (ideal <5.7%)   AFTER Cholesterol, Total: 174 mg/dL  (ideal 125-200) HDL: 66 mg/dL                           (ideal = or >40 mg/dL) Triglycerides: 120 mg/dL          (ideal < 150 mg/dL) LDL: 84 mg/dL                           (ideal <130 mg/dL) CHOL/HDLC Ratio: 2.6            (ideal < or = 5.0) Fasting glucose: 96 mg/dL        (ideal 65-99 mg/dL) Free Testosterone:...

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Not All FATS Are Created Equal

Posted by on Feb 11, 2011 in Blog, CrossFit, Fat, Nutrition, Paleo, supplement | 3 comments

There’s been a lot out there about the wonderous beauty of fats. Omega-3’s have taken center stage, and it made me think about balancing food intake. In the Zone Diet, you calculate “blocks” of food focusing on macronutrients of protein, carbohydrate, and fat. While they do mention variety, I have heard of some individuals who will eat the exact same meal to keep things simple and from getting over-complicated. That’s all fine and good if you want to make sure you’re getting the appropriate 3-block meal. But if you don’t have variety, you could be doing MUCH more damage than you realize. I am amazed at the body’s physiological response to certain fats. I could write a very long and drawn out essay, but to keep you readers from wanting to stab out our eyeballs with a toothpick, I’m going to keep this short and sweet. I made a chart to clarify fats, their sources, and benefits. Bottom line, go with variety throughout the week. Make sure you don’t just rely on an avocado with nuts to get fat. You’ll be depriving your noggin’ some seriously needed nutrients. Try to keep a 1:1 ratio on the Omega-3’s to Omega-6 sources. Another point to keep in mind is that some sources are composed of several types of fat. For example, Spirulina is rich in gamma-linolenic acid (GLA), and also provides alpha-linolenic acid (ALA), linoleic acid (LA), stearidonic acid (SDA), eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and arachidonic acid (AA). This is not the most comprehensive list of all time, but it will at least get you started. TYPE NAME WHERE TO GET IT WHAT IT DOES SATURATED FAT WILL INCREASE LDL, BUT NOT A PROBLEM IF YOU EAT TRACE OR NO CARBOHYDRATES LAURIC ACID – COCONUT, PALM OIL – REDUCE/HEAL GUT IRRITATION. ANTI-VIRAL PALMITIC ACID – PALM OIL, EGGS, BEEF, POULTRY, SEAFOOD- MEMORY AND COGNITIVE FUNCTION STEARIC ACID – MEAT, EGGS, CHOCOLATE- INCREASES HDL LEVELS MONOUNSATURATED FAT OLEIC ACID – AVOCADO, OLIVE OIL, NUTS- IMPROVE INSULIN SENSITIVITY, PREVENT OXIDATIVE DAMAGE TO CELLS POLYUNSATURATED FAT OMEGA-3’S – CRITICAL TO BRAIN DEVELOPMENT AND COGNITIVE FUNCTIONS, ANTI-TUMOR, ANTI-INFLAMMATORY ALA (ALPHA-LINOLENIC ACID) – FLAX, HEMP, CHIA, WALNUTS, ETC – KEEP YOU ALIVE, BUT WILL NOT THRIVE (CAN CONVERT TO DHA, BUT IS INEFFICIENT AND LIMITED) EPA (EICOSAPENTAENOIC ACID) – COD, HERRING, MACKEREL, SALMON, MENHADEN, SARDINES, FISH OIL- ANTI-INFLAMMATORY, MENTAL WELLNESS DHA (DOCOSAHEXAENOIC ACID) – ALGEA (SEAWEED), COLD-WATER FISH (SALMON, SARDINES, TUNA), FISH OIL, EGG YOLK – COGNITIVE FUNCTION OMEGA 6’s LA (LINOLEIC ACID) – VEGETABLE OILS, SAFFLOWER, SUNFLOWER – PRO-INFLAMMATORY, CAN BLOCK EPA AND DHA GLA (GAMMA LINOLENIC ACID) – BORAGE, PRIM-ROSE, HEMP OIL- ANTI-INFLAMMATORY DGLA (DIHOMO-GAMMA-LINOLENIC ACID) – CONVERTED FROM GLA- REGULATION OF...

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