Paleo and Running: what has it done for me?

"You gain strength, courage, and confidence by every experience in which you stop to look fear in the face."

                                          --Eleanor Roosevelt

My 6th half marathon was the Silver Strand Half marathon.  It was also my second half marathon that I've run paleo.  I've been asked what being Paleo has done for my running.  I initially chose to start paleo for weight loss and to help with recovery.  I had heard that there were elite runners, like Dean Karnazes, who also run Paleo.  So for more than 90 days now, I've followed the restrictions of the Paleo diet: No soy, dairy, legumes, processed grains or sugars or oils.  And I have seen a difference.  

My legs felt incredibly strong on race day.  I had also included hillwork in the last 3 weeks (after half marathon 5, the San Jose Rock N Roll) so I'm sure that training helped build muscle in my legs.  I attribute the quick recovery and increase muscle growth to paleo though.  Its difficult to NOT be high protein on a diet based on fat burning.  

The high fiber, high water content that comes with eating a diet of whole foods, ensured that I was also well-hydrated on race day.  Dehydration can be such a huge factor in race day performance.

Knowing that my diet was well-balanced and HEALTHY led to a confidence that makes the biggest difference.  I didn't wonder if what I had eaten in the days before would lead to GI distress on race day.  Poor diet mixed with nerves can be a terrible combination when you're trying to run your best race.  You don't want to be stopping at every single port-a-potty on the course.  The paleo diet purposely eliminates all foods that can cause irritation and bloating.

Today is the second day after the race and I feel great.  I do have muscle soreness, but my legs feel STRONG.  This is in direct opposition to the halfs that I've run where my muscles are literally DYING because they were consumed in the effort.

I hope that my experience allows anyone who is considering to run paleo to feel confident that others have had positive experiences.

My Favorite Paleo Recipes: Bacon Crock Pot Roast

Lots of women impulse buy things like shoes or purses.  I tend to linger at the butcher counter, which inevitabley means I buy meat that I have no plans for.  Which means I then have to scour the internet looking for the perfect recipe.  Luckily one of my first "go-to" websites is Civilized Caveman Cooking Creations.  Not only does he create amazing recipes, he's funny as well.
From Twitter:

21hCivilized Caveman ‏@CookingCaveman

I just changed my own life. I fried avocado in bacon fat and then ate it with hot sauce. OMFG

My most recent impulse buy was a Beef Chuck Roast that was 50% off and just looked so pretty I had to have it.  I decided to use it in CCCC's Bacon Crockpot Roast recipe, which was a GREAT idea.  I'd never stuffed garlic and bacon into a large slab of meat before, and it turned out to be surprisingly entertaining.  And nothing beats putting in a large slab of meat into the crockpot, knowing that by 5p you're going to be digging into it.  This is a perfect Football Sunday recipe, in my opinion.

BACON CROCK POT ROAST

Servings: 5
Prep Time: 10 Minutes
Cook Time: 7-10 Hours

Ingredients:

Pot Roast served with
Sliced tomatoes and steamed broccoli

• 3lb Chuck Roast
• 1 White Onion, sliced
• 3-4 Slices of bacon cut into 1 inch pieces
• 6 Garlic cloves halved
• 2 Tsp Sea Salt
• 1/4 olive oil
• 1 Tbsp Smoky Paprika
• 1/4 Cup Chopped Parsley
• 1 Tsp Oregano
• 1 Tsp Thyme
• 1 Tsp Garlic Powder
• 1 Tbsp Red Wine Vinegar 

Process:

1. Using a thin knife create about 12 holes deep into the meet about 1/2 inch wide, you need to be able to fit some garlic and bacon in the hole
2. Now place bacon and garlic in each hole
3. In a small mixing bowl, mix your Sea salt, paprika, parsley, oregano, thyme, garlic powder, EVOO, and red wine vinegar and mix well
4. Rub your spice mixture all over both sides of your roast
5. Line the bottom of your crock pot with your sliced onions and whatever left over pieces of bacon you have
6. Place your roast on top and cook on Low for 7-10 hours.  Remember chuck roasts are tougher cuts of meat so the longer it cooks the better

Paleo Chop Suey

Nothing makes me more proud than making a whole new original recipe. I'm normally recipe dependent so when I create something from random ingredients that actual tastes good, I'm surprised.  This recipe for Paleo Chop Suey was inspired by a need for a side dish and I just didn't feel like having a salad.  I had chosen to keep the stems from three heads of broccoli and wanted to use them.  I peeled the coarse outer layer from the stems and sliced them into strips to make the basis of this dish.  I think this dish manges to get an "asian" flavor without the use of soy sauce or Coconut aminos.

PALEO CHOP SUEY
Serves 4 prep time 25 minutes

Ingredients

• 1.5lbs chicken breast, sliced thin
• 1 tbsp olive oil
• 3 broccoli stems, peeled and sliced
• 1 carrot, sliced
• 1 onion, sliced
• 4 cloves garlic, minced
• salt & pepper to taste
• 1/2 cup broth
• 3 celery stems, sliced

Directions

1. Heat Olive Oil on med-hi heat.
2. Cook chicken, stirring frequently for about 3-4 minute or until no longer pink
3. Add in garlic and onions, cook for 3 mins
4. Add broccoli stems, carrots, and salt & pepper, cook 3 minutes
5. Add in celery and broth, cook until broth had reduced (about 5-8 minutes)
6. Serve alone or on top of prepared shirataki noodles.  

Paleo Product Reviews: I try, so you don't have to!

Robb Wolf recently posted about the Seven Shades of Paleo on his blog.  You can read more in depth about this humorous, yet true, categorizing of Paleo Diet followers through the link.  The categories are as follows: The Militant Paleo, The Autoimmune Paleo, The Low-Carb Paleo, The Lacto-Paleo, The 80/20 Paleo, The Vegetarian Paleo, and The "I decide" Paleo.  That last one cracks me up.  

The Militant Paleo group  "...hunt their own meat, gather berries, climb trees to harvest nuts, and make dinner outside over the fire pit...".  That's just crazy, in my opinion.  That's darn right IMPOSSIBLE in modern times.  I'm a busy mom of two, and dedicated to having time to blog as well.  That means that sometimes I want easy solutions for Paleo problems.  That's where Paleo-Friendly Pre-packaged food comes in.  I already covered some of my favorite snacks in my post about Paleo To Go.  Now that I'm firmly entrenched in this eating lifestyle though, I'm starting to reach out for foods that supplement my expanding paleo culinary skills.  Recently I've tried several products and services that I thought I'd share with you.

House Foods Shirataki Noodles -  These noodles are a WIN!  Low carb and made from the Konjac plant, sometimes known as a japanese yam.  These are completely paleo safe and a good alternative for those who miss "real" noodles.  I reccomend Dry-frying them (no oils in a non-stick pan) to rid them of their slimy texture.  They'd be great in paleo stir-fry and paleo pho recipes.  I used them to make Paleo Spaghetti.               

Fitzee Foods - This is a San Diego based pre-packaged meal company that labels their products as "ideal Meals to fit your lifestyle".  The idea is great.  Pre-packaged, pre-portioned meals for those people who are too busy or cannot cook for themselves.  They list "Paleo Friendly" meals on their website.  I was very excited to try them and purchased all the available meals from their "Paleo Friendly" freezer.  This experience is a DRAW for me.  I got the meals home only to find that their meals are "Paleo Inspired" and that they use some lentils and red potatoes in a few of their "Paleo" meals.  I'm not a MILITANT paleo, but I don't think you should label something paleo if it's NOT paleo.  On the plus side, the experience of buying the food was easy and quick.  Like shopping at a REALLY healthy 7-11.  They are located in Point Loma, which is a hike for me, but they do have pickup locations all over San Diego. And they allowed me to exchange the meals I couldn't eat for ones that I could.   I've now eaten the Grilled Steak with Chimichurri Sauce and the  JKing’s Chicken Cacciatore.  The Steak was way better than I expected.  The sauce was tasty and the steak and brussels sprouts held up well to storage.  The chicken cacciatore was disappointing   very little chicken, and the sauce was very thin and runny.  Pros: the food was tasty, the ability to have pre-made paleo meals without cooking for an hour, good customer service  Cons: not completely paleo friendly, and a bit pricey.  As a stay-at-home mom and an amateur chef, I usually have the time to cook for myself.  

Julian Bakery Paleo Breads - WIN!  These breads are made with Purified Water, Blanched Almond or coconut Flour, Egg Whites, Psyllium, Organic Apple Cider Vinegar, Baking Soda.  If you were expecting a fluffy, airy bread, you'll be disappointed   But the chewy, light texture reminds me of bagels and they're sturdy enough for sandwiches.  No crumbling!  Both breads are delicious and I totally recommend them!  $7.99 for a loaf.  I cannot wait to put together some recipe using these breads.  

Is there a paleo product that you're REALLY curious about?  Let me know about it!  I'll test it and review it so you don't have to!

NOODLES!!!!

Can a packaged product
make you happy? I say YES!

Like my enthusiastic title?  Really that's all I can think right now because I just ate noodles.  Real noodles.  Not spaghetti squash, not strips of vegetables.  REAL NOODLES.  And yes, my Paleo is still intact thanks to House Foods Shirataki noodles.  I grew up eating these in meals like sukiyaki and they were my favorite part of the meal, besides the tofu and cabbage and meat . . . and well sukiyaki has to be one of my favorite all time meals.  But besides with asian flavors and in pho (which I've never had but plan to have someday) what ELSE could I do with these noodles?  There aren't many paleo recipes out there using them.  A lot of people have issues with the fishy smell (which goes away upon rinsing and heating) and the texture.  They're closer to a rice noodle (think chicken long rice) than a wheat noodle.  They've got a gelatin-like texture that may turn people off.  BUT I think the act of twirling tomato sauced noodles around a fork may be enough to get people to try it.  So, I set about to making myself SPAGHETTI using shirataki noodles today.  And I succeeded.  And you all get to benefit from my experimentation.

I found my noodles in the refrigerator section of my SPROUTS market.  Any whole foods should carry it, and if not, asian markets are guaranteed to have them. Just make sure you don't buy the TOFU Shirataki.  Tofu is SOY, which is a legume, which is NOT paleo.  Also, for weight loss purposes, the yam-based shirataki has ZERO calories.  The Tofu ones do.  Shall I repeat that again?  ZERO CALORIES people and I am incredibly full from lunch.

Closest thing to REAL spaghetti 

Shirataki Spaghetti with Roasted Chicken
serves 1 cook time: 15 minutes

waiting for them to "crackle"

Ingredients

• 1 pkg House foods shirataki noodles 
• 2 oz roasted chicken
• 2 tsp bacon grease or olive oil
• 1 medium tomato, diced
• 1 clove garlic, minced
• 1/4 onion, diced
• 2 tbsp tomato paste
• 1/2 tsp basil
• 1/2 tsp oregano
• 1/8 tsp cayenne pepper
• 1/4 cup chicken broth
• pinch of salt and a pinch of pepper

Directions:

mmmm sauce

1. Open and rinse the shirataki noodles.  You just want to get rid of most of the fishy smell.
2. Using a NONSTICK pan, dry fry (NO OIL) the noodles on medium heat for about 5 minutes.  They're not going to get crispy, but they won't be as clear or slimy.  They'll start to crackle when they're almost done.  Remove noodles to a plate.
3. Heat up oil/grease in your pan on medium heat.  Add onions, garlic and tomatoes and fry for about 5 minutes.  The onions and garlic should be soft.  
4. Add tomato paste and herbs, and fry for about 2 minutes.  
5. Add the chicken stock and heat for about 1 minute.
6. Add the noodles into the pan and mix well.  Plate and serve topped with the roasted chicken.  

Nutritional information:  190 calories, 3.8g fat, 0.9g sat fat, 57.3 mg cholesterol, 900mg sodium, 31.6g carbs, 13.6 g fiber, 18.8g protein

My Favorite Paleo recipes: Apple - Dijon Burgers

Two events collided this weekend to point me in the direction of the BEST BURGER RECIPE EVER.  Yes, I realize I shouted that.  If you were here in person you would have actually heard my enthusiasm for this burger recipe.  Event #1: On saturday I picked up my order from Golden Share Foods.  It's "Southern California's largest LOCAL food cooperative".  While the meats are not technically paleo since they aren't grass fed beef and free range chicken, it is REALLY REALLY cost effective and it alleviates me from having to search the ads for meat sales for about 2 weeks out of every month.  I totally recommend using this program.  Event #2: I took the kids Apple Picking while Hubby was trying to survive the Run For Your Lives, a zombie infested 5k obstacle course.  So the kids and I picked probably 10 pounds of apples and you can only eat SO many before you're bribing the children to "eat just one more, for mommy?"  I needed to find recipes to cook them in.  And lo and behold there was the Apple Dijon Burger recipe from Civilized Caveman Cooking Creations.  These burger patties are a bit crumbly, best eaten with a fork rather than in an unstable lettuce "bun".  But they are SO good.  The apples, onion and dijon mustard give them almost an asian flavor which I just adore.  I made these on Saturday, and lucky for the hubby, I'm making them AGAIN tonight because I love them that much.  

My slave labor, I mean, the kids had fun picking apples!

APPLE - DIJON BURGERS
serves 4 cook time: 20 minutes

Ingredients:

• 1 Lb Grass-Fed Beef
• 1/2 Cup Shredded Apple
• 1/3 Cup Minced Red Onion
• 1 Tbsp Dijon Mustard
• 1 Tsp Black Pepper
• 1/2 Tsp Sea Salt
• 1 Egg

Process:

   

1. Place all the above ingredients except the egg in a mixing bowl and mix well.
2. Use your hand to form 4 even size burgers.
3. Have your grill on medium heat (350-400 Degrees F) and grill for approximately 5-6 minutes per side or until done to your liking.
4. Once you place your burgers on the grill, fry your egg in bacon fat on the stove and set aside.
5. You can now plate your burgers how you see fit.  I used romaine lettuce as a base. The Civilized Caveman suggests serving the burger with grilled onions, and topped with the fried Egg. I ate mine topped with guacamole and tomatoes.  
6. Enjoy

Nutritional Info: 381calories, 30.1g fat, 12.2 g sat fat, 96.4mg cholesterol, 458.4 mg sodium, 6.9g carbs, 1.6g fiber, 19g protein

Paleo Recipe Makeover: Cider-glazed Chicken

You must be feeling pretty lucky that I've made over two recipes in a row.  Yeah, I'm giving like that.  Sometimes the well is dry and I don't come across ANY recipes that are paleo or can be made over for weeks.  It probably doesn't help that all my food searches have been for "grilled cheese".  But then the internet gods send me a sign that I need to stay Paleo (for my health, for my recovery, to improve my running) by sending me TWO recipes in my inbox.  The first was the Creamy Cauliflower Soup from yesterday.  The other was Cider-Glazed Chicken with Browned Butter-Pecan Rice.  I did not attempt to paleo-ize the rice, but the Chicken glaze was already mostly paleo.  I just simply made a substitution of bacon grease for the butter.  If you are primal, or lacto-paleo, you can totally leave the glaze as it is in the original recipe.

trying to do fancy plating

CIDER-GLAZED CHICKEN

serves 4  cook time: 15 minutes

Ingredients

• 1 tsp bacon grease or coconut oil
• 1 pound chicken breast cutlets (about 4 cutlets) 
• 3/4 teaspoon salt, divided
• 1/4 teaspoon freshly ground black pepper
• 1/2 cup refrigerated apple cider 
• 1 teaspoon Dijon mustard

simple ingredients 

Preparation

1. 1. Melt 1 teaspoon fat/oil in a large heavy skillet over medium-high heat. 
2. 2. Sprinkle chicken with 1/4 teaspoon salt and pepper. 
3. 3. Add chicken to pan; cook 3 minutes on each side or until done. Remove from pan. 
4. 4. Add cider and mustard to pan, scraping pan to loosen browned bits; cook 2 to 3 minutes or until syrupy. 
5. 5. Add chicken to pan, turning to coat. Serve while hot. 

nutritional information: 150 cals, 2.5g fat, 0.8g sat fat, 66.8mg chol, 542.3mg sodium, 3.7g carbs, 0.1g fiber, 26.2g protein

Paleo Recipe Makeover: Creamy Cauliflower Soup

I've been a "foodie" for a while now, since I've been able to eat solids at 6 months old.  I've always loved to eat, and cooking was always fun but in recent years I've really put effort into making food that isn't just hamburger helper on a plate.  My kids are older now, and my daughter is especially adventurous when it comes to food.  So I'm a little more free to experiment with new tastes and flavors in the kitchen.  Paleo has just added to that need for innovation.  I don't want to be eating just grilled meat and roasted veggies all the darn time.  I do miss the artisan breads and gourmet cheeses.  I just hold out for when one of my favorite food bloggers puts out a recipe that either Paleo or just Paleo enough that I can tweak it to be so.

Imagine my delight when how sweet it is posted a recipe of for creamy cauliflower soup!  I knew from the name that the recipe would have dairy in it, but I've fallen in LOVE with canned coconut milk and its ability to BE milk or half-n-half or cream in a recipe.  And if you haven't tried it yet, put a tablespoon in your coffee.  It's like a little bit of heaven in the morning.  Her recipe is actually a makeover of a recipe from Bon Appetit, which makes it a Makeover Times Two.  So I took the recipe and paleo-ized it, replacing butter for fat, and coconut milk for the half-n-half.  If you are PRIMAL or lacto-paleo, the original recipe fits your lifestyle and can be found here.  If you're strict paleo, then you can follow my made over recipe.

Ingredients for Nom Soup

Paleo-style Creamy Cauliflower Soup

YIELD: SERVES ABOUT 4

 

PREP TIME: 15 MINUTES

 

COOK TIME: 45 MINUTES

 

TOTAL TIME: 1 HOUR

ingredients:

1 sweet onion, finely diced
1 tablespoon olive oil
3 tablespoons ghee or bacon grease
1 large head of cauliflower, chopped into small florets
3 cups low-sodium vegetable broth
1 cup water
1/2 cup coconut milk
1/4 cups capers, patted completely dry
salt and pepper to taste

ingredients for chive oil
1/4 cup chopped chives
3-4 tablespoons olive oil

directions:

Heat a large pot over medium heat. Add olive oil and 1 tablespoon fat, then add onions with a pinch of salt. Stir to coat and cook until softened, about 5 minutes. Add in chopped cauliflower and vegetable stock, then cover and cook for 20-25 minutes until softened. A few times during cooking, use your spoon to press down and break apart or mash the cauliflower.

Making the chive oil was a
fun new experience!

While cauliflower is cooking, make the chive oil. Combine the chives and olive oil in a blender or food processer and blend until totally smooth. If needed, you can strain the oil thru a very fine mesh strainer. To fry the capers, heat a small skillet over medium-high heat and add 1-2 teaspoons of olive oil. Add dry capers and shake the pan or stir, tossing for 1-2 minutes until crispy and fried. Set aside to drain on a paper towel.

Once the cauliflower is soft, you can a) scoop it (and all the remaining broth) into a large bowl. Add half of the mixture to a blender with half cup of water and puree until smooth. Once smooth, add back to the pot and puree the remaining cauliflower mixture with the other half cup of water. Add to the rest. OR b) add the 1 cup of water and use a hand blender in your pot.  

Heat over low heat, stirring in coconut milk. Taste and season with salt and pepper, then garnish with capers and chive oil.

Nutrition: 143 cal, 7.7g fat, 1.8g sat fat, 3.1mg chol, 777.3mg sodium, 16.3g carb, 5.7g fiber, 5.1g pro

My Favorite Paleo Recipes: Smoky Beef-andMushroom Skewers with Roasted Sweet Potato Puree

There are loads of reasons to be Paleo.  Some people have medical conditions that are lessened by a diet without processed foods, others follow the diet on their path to greater physical fitness and others live a Paleo Lifestyle because it's better for the planet.  I'm paleo to lose weight.  It's low carb but high energy (thanks to being high fat) so I can still be an endurance runner and lose weight.  It's not often that I find a paleo-friendly recipe in a fitness magazine.  The industry of "fitness advice" still hasn't widely recognized the benefits of a Paleo Diet.  But the "whole foods" approach certainly has and so there are recipes out there to be found.

I found this recipe for Smoky Beef-and-Mushroom Skewers with Roasted Sweet Potato Puree in the September issue of Fitness Magazine.  This recipe is easy to make, quick to prep and can impress guests, especially those who think "this paleo thing" is weird.  Who says the Paleo Diet cant' be Haute Cuisine?  I like to serve this with a side of strawberry and arugala salad with a basalmic vinaigrette.

Smoky Beef-and-Mushroom Skewers 

with Roasted Sweet Potato Puree

Serves 4  Prep time: 10 minutes  Cook time: 20 minutes

Ingredients

• 3 medium sweet potatoes
• 1 tbsp chipotle chile powder
• 2 tsp ground cumin
• 1.5 pounds trimmed top sirloin steak, about 1 inch thick, cubed
• 24 cremini or white button mushrooms
• 2 tsp basalmic vinegar

Instructions

1. Preheat the oven to 450 degrees.  Slice the sweet potatoes in half length-wise and place cut side down on a baking sheet lined with parchment paper.  Roast 20 minutes or until they are easily pierced with a fork
2. Meanwhile, heat a grill to medium-high heat.  Combine chipotle chile powder, cumin, and 1 tsp kosher salt; add steak and toss to coat.  Thread steak and mushrooms on 12 skewers and cook for about 8 minutes for medium rare, turning halfway through   
3. Remove sweet potatoes from oven, let cool 5 minutes and peel.  Place peeled sweet potatoes and vinegar in a medium mixing bowl and mash with a fork until smooth.  Season with kosher salt.  Divide mashed potatoes among four plates and top with 3 beek-and-mushroom skewers each.  

Nutrition from magazine: 304 cals, 34g protein, 25g carbs, 8g fat, 2.6g sat fat, 4g fiber, 751 mg sodium

My Favorite Paleo Recipes: Chicken Cacciatore

It's a rainy day in San Diego, which means all of us are freaking out about traffic and accidents on the highways.  It also means that we're all pretending to that we live on the East Coast and sweaters and crockpots come out of storage.  I actually use my crockpot year round.  It's an essential piece of kitchen equipment for a busy mom who wants to have time for race training.

My bff in the kitchen

When I started Paleo my first food regret was all the italian I'd have to give up.  I'm a runner, we LOVE pasta!  So one of my FIRST paleo recipe I made was the Chicken Cacciatore that I found at Technically Paleo.  This blogger's first post was all about what's "Technically" paleo and a set of instructions on how to cook bacon.  I recommend a read because it's worth the giggle.

I'd normally serve cacciatore over noodles (and still do for the family), but now I'll serve it over julienned zucchini, onions and peppers or green beans.  I'll just eat it straight from a bowl making "mmmmmm" noises too.  This recipe gives me my italian food fix while allowing me to stay Paleo.


Chicken Cacciatore by Technically Paleo

cacciatore on green beans

Ingredients

• 1 medium onion
• 1 green bell pepper
• 4 cloves of garlic
• 12 boneless, skinless chicken thighs
• 1 8oz. package of sliced mushrooms
• 2 tbsp dried Italian herb blend
• 1 tsp salt
• 2 6oz. cans of tomato paste
• 1 14oz can of diced tomatoes

Instructions

1. Start by chopping the onion into large pieces. Remove the stem and seeds from the bell pepper and chop it into large pieces as well. The pieces should be about the size of your fingertip
2. Finely mince the garlic cloves.
3. Cut each chicken thigh in half, and remove any large pieces of fat or skin that may still be on the meat.
4. Add the chicken, onion, pepper, garlic, and mushrooms to the crock pot. Also sprinkle 2 tbsp of dried Italian herbs and 1 tsp of salt on top of the meat and vegetables.
5. In a medium sized bowl, combine the diced tomatoes (with their liquid) and the tomato paste. Stir them together so that they form a thick sauce.
6. Add the tomato sauce to the crock pot. Try to evenly distribute the sauce across the top of the chicken and vegetables.
7. Cook everything in the crock pot on low for about 8 hours. When it's done cooking, gently stir everything to even out the sauce.

Confessions of a Paleo Runner

I know some of you have been waiting for the post about my in-race fueling.  WHAT DO I EAT DURING A RUN?  It's a question asked by every beginner endurance runner.  And for those of you who have come looking for Paleo solutions to that question, I have a confession.  *stage whisper*  I don't stay Paleo during my races!

Before you close your browser tab in a huff, please consider this:  Dr Cordain supports using non-paleo  foods during an endurance event in his book The Paleo Diet for Athletes.

"Serious athletes, however, when it comes to immediately before, during, and directly 

after workouts,  need  to bend the rules  of  the Paleo Diet  a  bit  since we're  placing 

demands on the body that were not normal for our Stone Age ancestors. Hour after

hour of sustained high energy output and the need for quick recovery are the serious 

athlete’s unique demands. This requires some latitude to use non­optimal foods on a 

limited basis."

If you are participating in training or a race that's longer than 1.5 hours, you will need to supplement with high-glycemic index carbs.  You COULD carry a candy bar with you, but if you're trying to be as paleo as possible, sports drinks are a better option.  I prefer CYTOMAX brand sports performance drink.  It's a bit lower in sugar than Gatorade.  Rob Wolff also prefers CYTOMAX for endurance events.  

  

You will need 200-400 calories of some sort of carb replacement for every hour that you're performing.  This is of course based on your body size.  Smaller people need less than those big burly guys.  I sip on one serving of cytomax the first hour, then I use a GU with caffeine at the beginning of the second hour  and if I'm nowhere near the finish line, I'll use another GU without caffeine at the beginning of the third hour.  That's a total of 300 calories over 2 hours for me.  I feel great using this combo, and only occasionally have had GI distress after a race.  

If you are determined to stay paleo, I would recommend carrying 1/4 cup of raisins in place of gu and you can make your own electrolyte drink.  The raisins are an EXCELLENT source of carbs.  I found this electrolyte replacement drink at Mark's Daily Apple:

1. Slightly heat some coconut water on the stove. Don’t let it get anywhere near simmering. Just let it get warm enough to melt the next three ingredients easily.
2. Add a few dashes of sea salt, preferably one with high mineral content. Sea salt provides sodium, an important electrolyte, plus trace minerals. You’re going to be burning through a lot of it during the race.
3. Add honey, preferably raw and from a local farm (remember, many store bought honey isn’t actually honey anymore).
4. Add blackstrap molasses. Blackstrap molasses comes after the third boiling of sugar cane. It contains less sugar than either white sugar, brown sugar, regular molasses, or dark molasses, but far more minerals and electrolytes. See, sugar cane is a plant with roots that stretch deep into the soil to extract nutrients (some research suggests sugar cane roots may go down as far as six meters). Very few of those nutrients make it into white or brown sugar, and regular and dark molasses contain some, but it’s blackstrap molasses which gets the bulk of the minerals. So, when you add just a couple tablespoons of blackstrap molasses to your energy drink, you’re getting more than twice the potassium than a banana, more calcium than a cup of raw spinach, and almost 100 mg of magnesium.
5. Mix it all together until everything melts and it’s a dark brown murky viscous fluid. I didn’t include specific amounts, but start with a couple tablespoons of each sweetener and the juice from one coconut (or one carton of coconut water). You’ll be cruising for the first bit of the race, thanks to your effective pre-race training and fueling, but when you really start dipping into your glycogen stores, having a banana or two and a bottle of high-potency Primal energy drink will prove useful.


Read more: http://www.marksdailyapple.com/how-to-fuel-a-marathon/#ixzz2920LHavY

Paleo Recipe Makeover: Savory Mug Muffin with tomato-avocado salsa

paleOMG's recipe that inspired me!

I've mentioned before that I'm "recipe dependent", but last night I ate something that inspired me to make my OWN version!  I made the Sugar Detox Pumpkin Cake in a Mug with Chocolate Whip found at paleOMG.  While my family ate nutella pancakes with chocolate chips, I enjoyed my cake in a mug. It was less sweet than I thought it'd be, being my first try at a paleo dessert.  I really enjoyed the texture of the mug cake.  I was eating something that had the mouthfeel of a baked good!  So I thought, "What if this was a SAVORY muffin instead?"  It could be a complement to stews and soups.  I miss having a chunk of break or a corn muffin to go with those types of meals.  Here's my attempt at altering a recipe:


Savory Mug Muffin with Tomato-Avocado Salsa

Ingredients

It worked! 

• 1/4 cup grated zucchini
• 1/4 cup finely diced onion
• 1 tbsp bacon grease 
• 1.5 tablespoons coconut flour
• 1 egg + 1 egg white
• 1 tablespoon coconut oil
• 2 tablespoons canned coconut milk
• 1/2 tsp oregano
• 1/2 tsp basil
• 1/4 teaspoon baking soda
• pinch of salt
• 1/2 soft, ripe Avocado
• 1 medium tomato

Ugly, but SO nom topped
with the salsa

Instructions

1. Cook the onion and zucchini in the bacon grease until soft and translucent.
2. Mash the vegetables into a puree 
3. Mix puree in a coffee mug with coconut flour, egg and egg white, coconut oil, coconut milk, spices and baking soda.  
4. Cook for 2 minutes in microwave on high
5. While mug is cooling, dice tomato and mix with avocado
6. Top mug muffin with salsa and enjoy!

RAQ: Recently Asked Questions

Although I'm not the creator of the Paleo diet, or a Professional Marathon Trainer, many friends look to me for help when they join me in my journey as a Paleo Runner.  I think this is the highest complement paid, when someone trusts my advice.  I do try to do as much research as possible, and I'm never afraid to ask those that I consider to be experts.  I also suspect my friends like me to be the Guinea Pig, trying these new fangled ideas of "running" and "not eating processed foods" first.  Give it to Juri, She'll Try it!!

What follows are some of the more recent questions I've been asked.  I'm proud to have helped these friends with some of their questions.

Q: Why do my feet hurt after a 3 mile run?

A: Provided that there's no injury there's a good chance you're wearing the wrong kind of socks.  A burning sensation at the end of a 30 minute run is a sign of friction.  Wearing athletic socks designed for running will help your feet breath, reducing moisture and will help with friction.  If you're already wearing appropriate socks, then you can try using GLIDE or any similar friction-reducing product on the bottoms of your feet.  I glide my feet before every race (no matter the distance) and before every long training run.

Q: What was the Biggest change to your diet when you started Paleo?

A:  As a runner the biggest change was the removal of all processed grains and sugars from my diet.  The Paleo Diet adheres to the idea that we were not meant to eat the foods developed through agriculture.  These foods may have been found in the wild, but have been altered by our need for bigger, faster plants to feed our growing populations.  These were not foods our bodies were designed to digest, and they can have drastic effects like bloating, gas, weight gain and even cause damage for those especially sensitive.  Giving up those processed grains and sugars meant giving up the "tried and true" source of energy for runners.  Pasta parties and pre-race carb loading have been an accepted part of endurance racing for many years now.  I've had to replace my carb loading pastas and breads with sweet potatoes and fruits.  A positive change to my diet was the emphasis of the Paleo Diet on proteins.  Getting a high level of proteins means that my muscles recover faster from long training runs.  My muscles develop faster for this reason, giving me more power and eventually I hope this translates into more speed.  This is something I plan to track as I run my next few half marathons.

Q:  Why am I so tired?  Isn't Paleo supposed to make me have more energy?

A: If you're past the normal 1-2 weeks of sugar detox that happens when you start a Paleo diet, then low energy can be caused by several things.  First, make sure you're drinking a lot of water.  Protein absorption does tend to make you slightly dehydrated.  Also, make sure you're getting enough sleep.  6-8 hours is ideal.  For those who are trying Paleo to lose weight, don't make the mistake of not eating ENOUGH calories.  You're shooting for enough calories to support your BMI, with 50% of them coming from fat.  Check out my article on losing weight on the Paleo diet here. If none of those apply to you, I'd check with your personal physician to make sure that you don't have any underlying problems that could be affecting your energy levels.

Q:  What do you mean by "Tapering"?

A: Tapering is the week to two weeks before a runner's Goal Race.  This is the race that we signed up for MONTHS AGO and have been logging hundreds of miles to prepare for.  For the two weeks before the race, runners will slowly reduce the number of miles they are running to help with the build up of glycogen in muscles (to fuel them during the race) and to prevent injuring themselves.  The lack of running may make them grumpy, and they'll complain of feeling fat and lazy.  Beware of the tapering runner and give them wide berth and consideration as they prepare to take on their next challenge.

If you have any questions that you think I could answer, feel free to send them my way!

Ok, I'm Paleo, now how do I lose weight?

As of this posting, I've lose 11.5 pounds in 52 days.  Some people go Paleo to improve their health or for allergy reasons.  I started the Paleo Diet to lose the weight that I was holding me back from being the best runner I can be.  If you're interested in losing weight on the Paleo Diet, this posting is for you.

HOW DO I START THE PALEO DIET?

The Basic guidelines for Paleo are as follows:

• No Processed grains (breads, pastas, cereals, etc)
• No processed sugar, No starchy vegetables (corn or white potatoes)
• No processed oils (no vegetable oil, corn oil, soybean oil, peanut oil, canola oil), 
• No legumes (peanuts, beans, chickpeas, etc)
• No Dairy (milk, cheese, yogurt, butter)

But you can say YES to:

• meat (grass-fed and nitrate free if possible)
• vegetables (with exception of corn and potatoes.  sweet potatoes and yams are ok!)
• fruits
• non-processed oils (olive oil, sesame oil, avocado oil)
• fat (lard and renderings from meats)
• Tree nuts (no peanuts)

For most people, the first 2 weeks of paleo are both exciting and terrifying.  You're fine the first 2 or three days, enjoying eating bacon and meat while watching your waist shrink.  Then the sugar cravings hit.

I HEARD THAT YOU FEEL SICK WHEN YOU START THE PALEO DIET....

For a week, sometimes two, you will go through sugar and carb withdrawal.  I think its important to supplement with any high carb veggies (like sweet potatoes and carrots) and fruits.  It'll help stabilize your blood sugars and improve your moods.  There are lots of ways to ease into Paleo, but I think going cold turkey but not following any calorie or carb guidelines worked the best for me.

Once you notice that the midday headaches, sugar cravings and mood swings have slowed down, then its time to focus on your nutrition.  I aim for a balance of 50% calories from fat, 25% calories from protein, and 25% calories from natural carb sources.   This is based on 1600 calories allotted per day.  You can find YOUR allotted daily calories using this calculator.

CAN YOU MAKE THIS EASIER?  

I know, you're probably already sweating because of all the math involved.  A Paleo dieter's right-hand man will be their food diary.  You can do it the old fashioned way, with a calorie counter book and a notepad.  I prefer to utilize all the technological advancements of modern times and use the LoseIt! app on my iphone.  Loseit! is also available on the web, and the app and website can talk to each other and will back up your logs.  ANY food tracker/calorie counting app or website will be valuable.  Find one that fits your needs and preferences.  I will suggest that you use one that allows you to put in your calories burned from exercised.  Those negative calories count!!  You are burning calories when you exercise, which means you're allowed to put them back in, with food, like bacon.

An example of my Daily Food Journal

An Example of my balance of calories

CAN I EXERCISE ON THE PALEO DIET??

It seems to be widely accepted that you shouldn't exercise during the first week, but as a runner I couldn't put my training on hold.  I say that as long as you feel you can handle the exercise and you are replenishing your calories that you burn, feel free to do your favorite workouts.  I don't suggest starting any new regimen while you're going through sugar withdrawal.  You're already going to feel awful, why make it worse with sore muscles?

ANY OTHER TIPS?

Another guideline I try to follow is limiting myself to 100 g of carbs a day.  That's it.  On a good day, I'll hit it after dinner.  On a bad day, I'll hit it at lunch and then it's only meats, nuts, nonstarchy veggies and fats for the rest of the day.

Low carb doesn't mean low taste

I tackled the Paleo Numbers game aggressively once my Sugar withdrawal was over.  I also started Paleo to lose weight.  If you are eating Paleo to be healthier, to eat the way your body is designed to eat, then don't worry about the numbers.  If you are happy with the weight loss your seeing WITHOUT working the numbers, then by all means, don't worry about them.  But if you ever hit a plateau, or aren't seeing the loss that you think you SHOULD be seeing, I'd recommend trying the above techniques.


I welcome any questions about losing weight on the Paleo Diet!  You can also feel free to share YOUR techniques about weight loss during Paleo.