You Really Should (read) “Eat Dirt”

I’m back today sharing more stuff from my nutritionist, Dr. Kyle, who is amazing. A few weeks back, she recommended I read a book called “Eat Dirt” by Dr. Josh Axe. I don’t have a lot of time for reading actual paper books, but I was able to download an audio version on Hoopla for free. I can’t recommend this book enough, it’s shifting my whole perspective on food!

 

I know, leaky gut is super gross sounding. It wasn’t a term I’d heard before either. I remembered my chiropractor recently told me he suspected I had this condition and prescribed me supplements or it. After learning more about the the symptoms, I quickly realized that he was likely correct. If you don’t know what it is, let me *try* to summarize in a sentence: leaky gut is a condition of the small intestine where nasty food molecules (sugar, fat, gluten, additives, chemicals) escape the intestine because the  lining is weak, or “leaking”. I know. Gross. But Dr. Axe explains how this can contribute all kinds of diseases including diabetes, MS, heart disease and cancer. It was a wake up call for sure!

Things I’m giving up. ;’-(.

Now, I understand WHY sugar and gluten are bad. I mean, we know at some level these things aren’t great for us, but unless you’re a doctor or nutritionist, most of us don’t understand the negative impacts of these foods at a cellular level. Dr. Axe’s explanations made sense, but I didn’t feel judged or preached at as I listened. Plus, his voice is kinda dreamy, so that helps a lot.

What surprised me the most is how this book is making me gross out on things I used to love. Just knowing what this stuff does to my body is making me not want to eat it. When I do indulge, the knowledge of what I’m doing to myself seeps in, and makes me want that donut even less next time.

I learned that sugar and gluten actually play mind tricks with you and control your emotions around food as well as cravings. I don’t like being controlled by things outside of my…control. This was the key to when I quit smoking, too. I knew that all the extra chemicals tobacco companies add to their product are intended to make me more  addicted. Frankly, that pissed me off! No one controls me! Understanding this is how sugar and gluten control me has made me want to pass on things like pizza, bread, and ice cream. Although I do miss ice cream.

Things I’m trying to eat more of.

Some of it was a little woo-woo for me, but it still made some sense, and seriously can’t hurt me. With Dr. Kyle’s guidance and a new focus on a paleo diet, I’m already feeling so many benefits, most of which are mental. I found my scale while I was unpacking this weekend, and was happy to see I’d lost four pounds by just altering my diet to reduce sugar, carbs, and gluten. I can’t wait to share more recipes over the next few months. Let me see your favorites, too!

 

Recipe Box – Paleo Chicken & Mushroom Skillet

Since seeing a nutritionist, I’ve been told to start eating a Paleo diet. While giving up carbs and sugar is the hardest thing I’ve ever quit aside from smoking,  it has forced me to expand my palette which is a great thing.  I’m eating things I never did before! Things like English cucumbers, raw red peppers, and mushrooms. .  Also, the only real method of cooking I have available to me at the moment is my electric skillet. Therefore, meals must be two things: paleo, and able to cook in one pan. So when I stumbled across this recipe for Paleo Chicken and Mushroom Skillet, I was stoked to try it.  We paired it with a Seeds of Change Brown Rice & Quinoa packet, and a fresh, sliced cucumber. We yum-yummed the shiz out of this dish! My husband and I loved it.

 

Photo credit goes to I Breathe, I’m Hungry as I completely forgot to snap photos while I was cooking. Totally typical of me.

 

This recipe comes from the food blog I Breathe, I’m Hungry which offers low carb, keto, paleo, and gluten-free recipes.  I just discovered this blog, but if this recipe is any indication of the yumminess of her cuisine, I’ll be back for sure!

3 Things I Learned From Food Journaling

What is food journaling? Of course, it’s logging what you eat each day, but I learned recently that it’s so much more than that. Since starting a food journal under the direction of a nutritionist, I’ve learned so much about myself and my psychology around food. Today, I want to share with you why food journaling is so helpful. You might have wondered if you should do it and what makes it a useful tool on the path to a healthy lifestyle.  Here’s what I’ve learned.

Checking in with my Nutritionist, Dr. Kyle, at Alpine Fit

It’s not about the food as much as it is your feelings about food. Not only do I track what I eat, I track my cravings, too. Tracking when I crave sweet things, salty things, crunchy things–basically any craving–gave me insights into what was really triggering the craving. Was it PMS? Sometimes. Was it more about external factors that influence poor food choices? Absolutely! For example the other day, it was as cold as the South Pole in my office because it’s August and office air conditioning.  You know of what I speak. Around the time I noticed the chill, I wanted a cup of tea. Then I asked myself what is it my body needs right now? It actually wasn’t the tea itself, I just wanted to be warm. Previously, I would have just made a cup of tea with 2 tsp of sugar and not given it a thought. Being aware and asking myself to take a deeper look at the craving helped me identify the ingrained food response that doesn’t serve my health goals. Instead of a cup of tea, I put on a sweater. Craving gone!

One pot meals are my secret lover.

Journaling helped me identify destructive food behaviors so I could change them. My Nutritionist is urging me to be more mindful when I eat, to take time to savor and enjoy, to be grateful for and to take pleasure in eating. While food journaling one day, I had a major epiphany about why it’s so hard for me to be mindful when I eat. It goes back to a traumatic experience with my abusive dad when I was about four years old. He thought I was eating too slow, and forced me to get my next bite of food ready on my fork before I’d swallowed what I was chewing. There was yelling and screaming involved, and it was so strongly ingrained in me to shovel food in my mouth as fast as possible that the idea of “mindful eating” was completely foreign to me. Having this realization has allowed me to be aware of the behavior and understand where it originated. That space for recognition helps me allow myself the time to correct myself and slow down  without feeling guilty.

Journaling Helped me recognize when I actually need chocolate versus when I really just need time for selfcare. I’m an introvert, which is becoming a more accepted thing these days. (BIG YAY!!) I’ve always known I needed time alone to refill my cup so I can pour out for others. If I don’t get that time, I get grumpy. Irritable. Easily annoyed. Basically…plain bitchy. But since I’ve been living in a 10 x 12 foot shack with my husband since January, alone time is nearly non-existent. So last week when I was really craving a slice of cheesecake or a brownie, I had another epiphany! I asked myself the golden question; what is it my body actually needs right now? The ah-ha moment was the realization that when I don’t get my alone time for selfcare, I substitute with sweets and carbs. The sugar gives me the endorphin rush to feel good and relax a little, something I would normally get from a nice bath. Instead of eating something I shouldn’t, my nutritionist redirected me to take a five-minute meditation break, do some breathing exercises, or go for a quick walk. I recognize now when I feel that craving coming on that what I really need is 5-10 minutes of selfcare to give my mind what it needs, not what my body *thinks* will help.

I’ve only been food journaling for a month, but I’m excited to keep it going and see what else I learn about myself. I’ts been a big eye-opener!

 

Have you ever journaled your food? What take-aways did you glean from the experience?

A Day in the Life: Kyle

Welcome to the Scootadoot Day in the Life Series!

I’m kicking things off this week – and while the day I chose to document (yesterday) wasn’t a typical day, it gives a pretty good idea of what I’m up to on a day-to-day basis. Read: I have a routine. And I’m boring. Lol.
This is something that happens every day – even weekends, I can’t sleep in… I’m a bad sleeper. I’m also habitually worried about wasting the day, so sleeping in is pretty difficult. I digress. Monday, work day, 5:45am alarm. Wakey wakey! Breakfast miiiiight be my favorite meal of the day, and since my breakfast has to meet certain macros, it’s easiest to give myself time to cook it every day. My go to? Egg white omelette with spinach and a slice of turkey bacon, alongside either a slice of toast or white cheddar rice cakes. Which are the best flavor. Don’t at me.

Also pictured, my required-to-function to-go mug of coffee. Every morning needs caffeine. Welcome to work! I usually roll in around 7am, which is the best because I have the coffee maker all to myself for at least an hour. I purposely sit with my back to my office door so that I can look out the window all day and see the sunshine. Also, the folks who live across the street from our office provide some very entertaining people watching. Like… bruh. Snacks! I’m still doing Renaissance Periodization (hence the breakfast macros), and my second meal of the day is my mid-morning snack. I love mixing blueberries and cinnamon into fat free greek yogurt. Not pictured? The whole green pepper I scarfed down before I took a picture. Oops. I have two cups of veggies with every meal. Typically, green peppers. I love them.Here’s the part of the day that goes off track a bit. Clay was in Florida this weekend visiting his family and his flight got in this morning, so I took a half day to go pick him up and spend some time together before the craziness of his next few weeks starts. These are our happy faces when we finally got home!We ran to the grocery store for what will probably be the first of at least three times this week and then when we got home, Clay wanted to play guitar, so I headed outside to the patio. Lately, whenever I’ve had time, I’ve made more of an effort to enjoy it. We’ve lived in our apartment for three years and I’ve not spent nearly enough time out here. Sitting out here has also helped me work through my reading list for the year. It’s sunny and quiet and there might be mosquitoes, but it’s a nice place to get away from my cat. I mean, relax.

I ended the day at my favorite place. Nearly every day, I head to Crossfit Kingstowne for a workout with my friends, and end up hanging around for a couple of hours, finishing my lifting and catching up with people.

This day’s workout was:

Rowing Intervals
5 sets:
0:20 ON (Choose a hard, but not ALL OUT pace, as you’ll have to hold it)
1:00 OFF
0:20 ON
0:40 OFF
0:20 ON
0:20 OFF
0:20 ON
*Rest 2:00 after each set
**Must hold that same pace for all 0:20 efforts
and then….
Strength
A) Deadlift. 4×10 (65%)
B) Bench Press. 4×10 (65%)
*Rest as needed between sets

A good little cardio day with some heavy lifting to start the week.

After the gym, I head home, make dinner (alll the carbs, praise), and hang out with the cat and the huz. Clay typically practices guitar, we watch some Netflix, and tryyyy to get to bed by 8:30 – 8:00 if we’re lucky. Sleep is still being made a priority and it helps so much with recovery from the gym. And my general ability to tolerate humans. Sleep is so necessary.

And that, my friends, is a day in my life. Nothing too crazy or exciting, but there is time for family, fitness, and food carved out every day. Because honestly, those are the most important things I’ve got going – and I’m definitely not made about it.

Renaissance Periodization and ALL the Food Math

Who loved math in high school?

Okay. I know that there are some of you that genuinely did, but I was not one of those people. I hated math. It didn’t come naturally to me. I had to work twice as hard to get a good grade and since high school I feel like I haven’t flexed any of those math muscles at all.

At least until I started doing Renaissance Periodization and doing literally ALL of the food math ever.

Let me rewind for a second and explain what I’m talking about. Renaissance Periodization, or RP, is a diet template (not a “diet” in the traditional sense, but diet like “the food you eat”) that is scientifically formulated to optimize nutrition and training.

Renaissance Periodization was founded with the understanding that science is the surest path to the truth, and in this field, to results. Our approach is the rigorous application of scientific principles to nutrition and training. Everything we do is built on a foundation of peer-reviewed literature and experimentally confirmed theory.

I’ve worked for a long time at making my body healthy and strong, but I know there is more I can do to be stronger and healthier. I’ve written before about my relationship with my body image and I’ve talked a lot about my philosophy on healthy eating. I generally do a pretty solid job of eating whole, nutritious foods, getting the right nutrients, and maintaining a healthy relationship with food in general. However, stepping on the scale showed me that I was still “overweight” (by BMI standards) and for as frequently as I work out and as healthy as I eat, I couldn’t seem to make that needle move even a little bit. I suspected my problem was, in fact, undereating.

I exercise 5-6 days a week, typically for 1-2 hours a day. Based on MyFitnessPal (where I was tracking my meals), I was only eating around 1800 calories a day. That is NOT enough, given my calorie output. However, I was in a food routine and it was hard for me to make myself eat more than that. Chronic undereating can really eff up your metabolism and ultimately tell your body to store fat because it thinks you need the energy.

That’s where RP comes in. A number of folks at our gym have used it to great success, and I’ve followed a bunch of athletes who also use it (olympic weightlifters and crossfitters). I thought that maybe following a template with a little more structure and expertise than I could offer myself may work a little better in my effort to lose some body fat and build strength. Clay, who has the opposite problem as me, wanted to use RP to do a muscle gain. We bit the bullet and each purchased our personalized templates.

According to RP:

Each diet offers the option to structure your meal timing for training days on which the training is done first thing in the morning and in every 3-4 hour interval later, all the way up to a late night session before bedtime. Non-training day diets come standard with every template.

Each fat-loss and muscle gain is designed to be run for approximately 3-6 months, with the programming to help you gain or lose anywhere between 5 and 25lbs in that 3-month span, depending on your body size, caloric expenditure, and goals.

The included maintenance diet (the base tab) that comes with both the cutting and massing plan can be run for as long as you want if your goals are to maintain your weight and improve your recovery and performance.

This is an example of the template I’ve been using

The best part about RP is the mentality. Yes, you are given a set of templates that dictate what your meals should be. However, the minds behind this business know that humans make choices and life happens and sometimes we fall off the wagon, sometimes we have life events we want to celebrate, and sometimes we mess up. There’s no penalty, there’s no guilt, they just say to get back on track tomorrow. That’s it. I love that way of thinking because I know that over the course of 12 weeks, I will be 99% compliant, but my birthday is next month, so is my anniversary. I want to celebrate both of those things and I will and I won’t worry or feel bad about it at all.

We started our respective templates at the beginning of the month and are currently in our fourth week. I’ve been doing SO much food math (lots of cross-multiplication) to determine the quantity of food I need to meet the required macronutrients per meal. So much math, that we’ve started to keep notebooks with our meals written out in grams and formulas that tell us what we need to make sure our meals are complete. Not to mention, our meal prep skills are ON POINT. Every Saturday, the fridge is packed to the brim with groceries, and every Sunday, those groceries are turned into 25 meals, neatly packed in tupperware.

So, yes. High school algebra has found a way back into my life. Much to my chagrin. But, this time, I’m happy to do it. I’ve seen small progress – which is appropriate given the time period I’ve been on the template – both on the scale and in the mirror, the latter being the more important of the two for me, honestly. I just want to feel confident in my body and know that I’m fueling it the best I can to achieve the goals I’ve set for myself.

Here’s to 8 more weeks of food math!

Snaaaaaacks

Hey, I’m Ashley and I love food. This should not come as a surprise to anyone who knows me in real life, follows me on any type of social media, or if you have read any of my other posts.

Crunchy things are my weakness. Ice cream is my soulmate. Pizza is my best friend.

You get the picture, right?

How did the internet get this footage of me?

It’s so easy to sit on the couch and grab a bag of chips or popcorn and just munch away, not worried about portion size or calories. I’m guilty of it, even as I’ve been trying to be on this “healthy lifestyle”. I can often be found sneaky chips and crackers and other delicious things late at night knowing the only person I’m actually hiding from is myself. It’s ridiculous!

Lately I’ve been trying SO HARD to do better with my eating habits. It’s definitely working, but not without a little change in my thinking. This definitely includes snacks.

Instead of grabbing chips or something salty, I’ve been binging on fruits and veggies. Of course, sometimes you need a little bit more to go with those fruits and veggies…because that stuff gets boring real fast.

I’m obsessed with this little cuties. The amount of them I eat might be embarrassing if they weren’t so delicious.

I’ve been toying around with Greek yogurt (yuck) and have found that it’s tolerable when I put a lot of different stuff in it. It might sound crazy, and you’re probably thinking why don’t I just eat stuff I like? Well, I’m trying very hard to stick to my plan, so that means I need to get creative.

These three things and a dash of cinnamon…

…make for a delicious fruit dip!

 

Greek yogurt is a great breakfast food time. Of course, I like to mix in bananas, cocoa powder, and sometimes even a little natural sweetener because it isn’t something I can eat by itself. For veggies, I use the yogurt and a packet of ranch season to make a super light dip. So many things to do with it!

You might be able to guess by now that I also love dips of all kinds. Hummus and carrot sticks, crackers, or cucumbers is always filling… BUT, WAIT.

Did y’all know that chocolate hummus is a thing? Because it is and it ain’t half bad.

Get on this.

These are just a few things that I’m obsessed with right now. Also: mushy bananas because those are the best.

And coffee.

Is coffee a snack?

Anyway, if you have any tips or delicious treats you love, let me know! I’m always on the lookout for new things!

No Sugar Challenge Giveaway Winners

Our No Sugar Challenge wrapped up on Monday and so many of you participated! To say thanks, we’re announcing the winners of the giveaway.

Congrats to Jessica J., Krystal L., and Amanda G.! They’ll each get a bottle and a box of Tea Sport Keep Fit Green Tea to help keep up the great habits.

Personally speaking, the Challenge was great! For twenty-one days, I didn’t eat any chocolate, candy, or baked goods. For me, this is a big deal. Even my husband was impressed. I only had one serious moment of temptation, which I overcame like a champ.

The first eight days I didn’t have any sugar at all, and it was trying to say the least. After that, I limited myself to having one teaspoon of sugar in one cup of tea a day. I did this so I could remain married and not be kicked out of my parents’ house because I was getting…testy. Overall, this is a decrease in sugar intake of about 90%. I call that success!

The hardest things for me was feeling constantly hungry the first few days and I got tired of only drinking water. Oddly, that wasn’t a problem during the water challenge. What  learned is that I can live without scones and chocolate it’s not as hard or terrible as I thought. I think this will be the start of a less-sugar lifestyle!

 

Did you participate in the Challenge? How did it go for you? Are you doing other things that serve your health this new year? 

No Sugar Challenge Moment of Triumph!

It’s the last few days of the No Sugar Challenge, and earlier this week, I overcame a MASSIVE craving for everyone’s favorite, cake! Here’s how I did it.

How are you doing with the Challenge? What have been your major obstacle or setbacks? How have YOU overcome the hard things? Let’s life each other up through these last few Challenge days and ROCK. IT OUT.

 

 

No Sugar Challenge Check-In

I can’t believe it’s day 11, basically the halfway point, of our 21 day no sugar challenge! Let’s check in.

The first week was…rough. My cravings for baked goods was strong and persistent, but somehow I managed to not cry. I don’t know how, but I did it!

I was also STARVING the first week. SO. HUNGRY. Out of hunger, I did break down on Monday and get a bacon cheeseburger because the idea of another salad in winter chilled me to the bone.

I’m still living at my parent’s, waiting for my house to be built (another *challenge* I frequently cry over), and I forgot to tell my mom that I’m doing the sugar challenge. She went grocery shopping, as she does, (wonderful soul), and brought home allllll my favorite things. Like Plain Goldfish (yes, I’m 6), and Nutella, and Ice cream. She also brought home salad and fruit and all kinds of things I can eat, so yay, I’m not starving!!

The best thing that I’ve noticed is that my taste buds are starting to reset. I ate some strawberries the other day and they really did taste like candy. I was great. And seeing, or in this case, experiencing, a noticeable difference like that was encouraging. Eating more fruit will help me get over my cravings, so that’s the plan for the rest of the challenge.

 

Up until Tuesday of this week if you had asked me how I was doing with the no sugar challenge, I would have answered with “Fine, dandy, couldn’t be better!”

And then, I fell hard on the ice (while being a responsible human and taking out the recycling).

We’re big fans of BibRave orange!

As such, my life has been a bit of a slip sliding disaster. On Tuesday night, after I got my cast, I demanded ice cream.
Yesterday I went back to smarter decisions and skipped the cookies that were offered to me. I’m an emotional eater and this has definitely put A BIG OL’ WRENCH in the works. I have more to say but as I am typing this one-handed, I’ll just stop here.

Oh sugar.

I think I’m somewhere along Meri’s line with this. I’ve been doing well, until I found the Christmas chocolate in the pantry yesterday and the PMS whispered in my ear “you NEED this.”
It was right. I needed it.
But, beyond the small snack of chocolate here and there, stepping back from the sweets has been pretty a-okay. I’m fortunate to eat pretty healthy most of the time anyways, and aside from the sneaky chocolate in the pantry, there isn’t any junk in our house to speak of. It’s pretty easy to avoid sugar when you don’t have any crap food around.
We’ll just keep chugging along… only a couple weeks to go!
It’s not to late to join our challenge and giveaway! Click here to enter.
How are you doing with the challenge? Only 10 days left, tell us all about your struggles and triumphs! 

21 Day No Sugar Challenge

Today, we’re kicking off our 21 No Sugar Challenge! I decided to do this for myself when I discovered my glucose levels were wonky after my annual routine blood work. Diabetes doesn’t run in my family, but my addiction to baked goods is likely to blame. I knew it was time to cut back on the processed sugar, and I knew the best way for me personally to do that was to go cold turkey. I’m not doing any sort of program, I’m just going to do my absolute best to cut sugar from my diet for the next 21 days.

Tears are being shed for all the future donuts I will not eat.

I know this is going to be super hard for me. But I also know this is crucial for my health. I’m 41, and it’s now or never to kick my sugar addiction.

Here’s my strategy:

  • Continue drinking more water to help flush my system (thanks, Hydration Challenge!)
  • Drink more hot herbal and green teas that don’t need sweetener
  • Chew sugar free gum when I get a craving
  • Eat more fruit
  • Cut white sugar and white flour food items

Here’s what I hope to gain by day 22:

  • A shift in my taste buds toward less sugar cravings
  • More stamina instead of the crash and burn from glucose energy
  • Overall feeling of increased health and wellness
  • A new perspective on diet
  • Lots of yummy new recipes!

This ain’t gonna be easy, folks. I expect there will be tears. Especially when my severe PMS cravings kick in. Some of the challenges I’m expecting are:

  • Not having my morning tea routine
  • Not eating chocolate in any form
  • Not having scones with my tea
  • Making sure I carefully read all labels

Speaking of Labels…

I know what I’m getting into, and I know my body. I quit smoking thirteen years ago, and to this day that was the hardest thing ever. After years of trying to quit with everything from medications, patches, and gum to sunflower seeds, toothpicks, and learning to knit, I learned that the only thing I really need is motivation and determination. I’ve never been so motivated to change my eating habits as I am now.

Are you motivated too? No matter what your fitness goal is for 2018, it can benefit from eating less sugar. I’d LOVE to have you join me on this journey. It’s free. I’m not selling anything, it’s all about accountability and commiseration. It’s going to be hard and challenging, but fun and oh so worth it. There will be a giveaway at the end, too, and we all love winning stuff! So come along with me on this sugarless trip, and tell me what you’re motivated to change in 2018. Together, we can do it!

To join the challenge, enter our giveaway by clicking the picture above or here and interact with us on Instagram, Twitter, and Facebook. I’m here to support you as you chase your goals, so TELL ME ALL ABOUT THEM. Let’s do this!