Whole30: FIN and Beyond

Posted by on Nov 3, 2014 in Blog, CrossFit, CrossFit Mom, Gluten-Free, Goal Setting, Goals, Mood Disorder, Nutrition, Paleo, post-partum weight management, progesterone, Wellness coaching | 0 comments

Here we are, Day 29 of the Whole30.  While I may have seen this challenge as more of an annoyance than a difficulty, I admit that I am glad I did it.  As I stated earlier, I have not been strict with my eating since becoming pregnant in the Spring of 2012.  Goat cheese, gluten free treats, and other non-Paleo items had snuck into my normal life, and it was time to clean up for sure.  I made it the past 30 days adhering to the Whole30 program: no grains, legumes, dairy (butter was out, but ghee was allowed), alcohol, added sweetener (fruit juice sweetened items were ok), or paleo baked treats of any sort.  The Whole30 has really emphasized that it truly STARTS with food, but there is much more to lasting vitality and health. In my opinion, a healthy balance in life considers Stress, Sleep, Nutrition, Physical Activity, Socialization, and Spirituality.  (In the interest of my considerations, Stress includes all contributors such as work, family, education, responsibilities, etc. as well as stress-mitigation, relaxation, and recuperation)  I’ve got my Nutrition dialed in, we are working on improving my Sleep, Physical Activity is still tapering if needed, and Socialization has definitely taken an up-turn.  I want to work more on my Stress management skills and Spirituality, which from my perspective go hand-in-hand.  Kundalini yoga was the perfect outlet for me, but it is currently a challenge to make the scheduled times during the week. Back to my post-Whole30 thoughts.  I have definitely leaned out, and am feeling a bit better, but not feeling fierce by any means.  Here’s why.  On the first day of the Whole30, I did a comprehensive saliva panel through my L.Ac. (licensed acupuncturist) who is also a Functional Medicine practitioner to check: cortisol rhythm, DHEA+DHEA-S/cortisol ratio, SIgA (a salivary mucous that indicates stress effect on digestion), estradoil, progesterone, and testosterone.  If you read a few of my previous posts, you will recall that 6 months ago, my progesterone was a post-menopausal levels, my testosterone was pretty low, and a couple of other issues were brought to light. What we found in this recent panel is that I did indeed have Adrenal Fatigue six months ago.  Watching my nutrition, fitness, stress, receiving regular acupuncture, and a cache of supplements have brought me back to a functioning level; sort of.  My body is healing, but still needs a bit of work.  Currently, my DHEA is almost non-existent, my estradoil and progesterone are within range, but still low, and my SIgA is so low it confirms the excessive levels stress my body has endured.  My L.Ac. (did I mention he is a genius?) and I are meeting tomorrow to...

Read More

Whole30: Week 3 Done and Done!

Posted by on Oct 27, 2014 in Blog, CrossFit Mom, Gluten-Free, motivation, Nutrition, Paleo, post-partum weight management, Wellness coaching | 2 comments

Alright, alright! We’re in the single-digit countdown to completing the Whole30! Yes, I feel better. Yes, I am leaner and faster. Yes, I am going to devour my eggs in Must B Nutty tortillas as soon as this is over. It’s pretty safe to say that at this point I have settled in with the food restrictions and am just coasting through to the finish.  I still miss my treats and fully intend on reincorporating my paleo goodies after this is completed.  What I am thankful for from this challenge is that it has gotten me off some bad habits that had formed.  Prior to the Whole30, I was having a daily mid-afternoon snack of LIVE Soda kombucha and a protein bar (normally a chocolate flavor).  Psychologically, that’s just as bad as a Snickers and Diet Dr. Pepper!  Now, I am finally back to my pre-pregnancy food ideals.  If I’m hungry after Sterling nurses, or just need a snack, I have nuts, fruit, some leftovers, or jerky.  The difference, is I am eating REAL FOOD, all the time. The major activity this week was a photo shoot by Roger Wintle of Henly Photography Studio (website is pending).  This was a whole day affair.  My mother-in-law watched Little Bear so I could do my hair and make-up prior to the shoot.  Then, I dropped the kiddo off at school and hauled butt down past Dripping Springs to the studio.  I had no time for lunch during preparation, so I brought a Gather bar, leftover beef with vegetables from the previous night’s dinner, and some sparkling water.  I munched on food in between costume and set changes, and we had a great time.  The bonus of the Whole30 is leaning out, so I was pretty pumped to get to take the pictures this far into the challenge.  Here are a couple of spoiler pics while he prepares the portfolio.   After the shoot, I picked up Little Bear, got him fed and almost bathed and then it was off to my girlfriend’s house for a “family” potluck dinner.  I just want to say how amazing my friends are that they either kept things super clean or brought the cheese and dressing on the side so I could indulge in the savory goodness.  All in all, it was a spectacularly busy day and I still kept it completely Whole30! I’m still waiting to feel like a ninja cat riding a unicorn over a rainbow, but there are 9 days left…   Wishing you Best in...

Read More

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...

Read More

Whole30 Check-In: Week 1 Done

Posted by on Oct 13, 2014 in Blog, brain health, Gluten-Free, Goals, motivation, Nutrition, Paleo, post-partum weight management, Wellness coaching | 2 comments

Here I am on Day 8 of the Whole30.  I bet you expect me to say how I feel like a million bucks and am so excited how my body is feeling… blah, blah, blah. The truth, yes, I am sleeping better, I am less irritable in general, and I have a bit more energy to get me through the day.  But it’s not all glitter and rainbows.  I just completed my first cheat-free weekend since I can remember (maybe 2+ years), and all I can think about is candy corn, cinnamon buns, and pumpkin spice lattes!  I am realizing that my psychological mental processing on food is a big issue.  I made it through the weekdays pretty well.  I found a kombucha that is Whole30 compliant.  (Sorry LIVE Soda; see you in November.)  I have been eating a TON of food.  I know the Hartwig’s recommend sticking to 3 meals a day.  But, my time in the gym and the kiddo’s continued breast feeding requires more calories than I can put down in a meal.  My metabolism is on over-drive, and while I am not doing this for aesthetic reasons, I have lost a little fluff around the edges.  I don’t have a scale, so there is no way to tell what my weight is doing.  Besides, one of the rules for the 30 days is no weigh-ins. The first few days were magical.  I quickly realized where I had been faultering on almost every meal or snack for the past year or so.  I cleaned up the eats, and was feeling pretty good.  I could literally feel my body soaking up every nutrient dense morsel I consumed to heal my gut and my hormones.  I was sleeping, hard.  I was still getting in some good work at the gym.  I was motivated and feeling like a champ.  Then the weekend came. I am a big advocate for substitutions over sacrifice.  The inability to have that psychological break makes this challenge more difficult for me than any other I have done.  We are not to recreate any paleo version of any treat.  Banana and egg pancakes- nope.  Sweet potato fries- forget it.  I can’t even have my coveted Must B Nutty almond flour tortillas until this is over.  My post-workout protein shakes- no sir!  NorCal margaritas- absolutely not. We went to my friend’s going away party on Saturday.  The no booze rule didn’t bother me much.  The Topo Chico and lime was just fine.  AJ and I went on a date after, and instead of getting an early dinner sans kiddos, we went people-watching and shopping on South Congress.  We considered grabbing some food, but I didn’t want to...

Read More

Taking On the Whole 30

Posted by on Oct 1, 2014 in Blog, CrossFit Mom, Fitness, Gluten-Free, Goal Setting, Goals, happiness, manifesting, Mood Disorder, motivation, Nutrition, Paleo, post-partum weight management, Uncategorized, Wellness coaching | 0 comments

I used to eat strict paleo. I used to zone every snack and meal. I used to feel INCREDIBLE. My eating habits began to stray when I got pregnant, and I have used the excuse of the baby still nursing to not dial it back in for over 2 years. You know what? I felt like crap through most of the pregnancy and have been challenged with fatigue and hormone issues for the past 6 months.  All I want for my 36th birthday is to feel amazing again. I take way too many supplements for someone of my age and it’s time for me to dial it back in. While I will not Zone while Sterling is still nursing, I can clean it up. I can commit to Whole 30. My sister encouraged me the other day to give it a try and today a friend of mine was putting out feelers about it on Facebook. I immediately answered the call, and we have devised a challenge that we can take on TOGETHER. Operation Fill My Cup commences on Monday! From October 6th- November 4th, we are doing the WHOLE 30. We know how much of a challenge this truly is, so we are setting up a support system to keep us on track. We are inviting anyone interested to join us. A private group on Facebook is up to share recipes, offer support, and help keep the motivation strong. You can do this from anywhere! If you happen to be in ATX, we are putting together some meet ups for face-to-face support and a little yoga to keep it fresh. Here’s our FREE group: CLICK HERE Ask for an add, comment, or message me to get in on the action! liz@lcrwellness.com...

Read More

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:...

Read More