Author: keepingupwithkate91

6 Week Fall Transformation: Starts Tomorrow (9/19 – 10/28)

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For those of you who know me personally you know that I go to a bootcamp 3 days a week.  Throughout the year they have special programs to change it up (although every workout is different).  There are two transformation programs.  One in the Spring and one in the Fall.  The Fall Transformation begins on Monday.  I’m really excited for this transformation program.  I think it will be a great complement to my completion of the clean program.  As I mentioned in my earlier blog, I was a bit out of sorts last week (lethargic and even unmotivated when it comes to food – as in making the choices that I know are good for me).  So this will help get my head back in the game.  My plan is to continue to include the foods that are part of the elimination diet (as last week has clearly taught me “you are what you eat”).

We are given a lot of tools to help us achieve our goals:  food / fitness journal, an online tool (bootcamp facebook), food menu, shopping list, audio conferences, videos and many others.  On Wednesday, we were asked to provide our goal for the 6 week transformation.  This goal is not about pounds, inches or body fat lost during the 6 weeks.  It is about what we can control.  I could come up with many goals:  keep my food journal, drink more water, add a fruit or veggie to every meal, increase my dumbell weight (which I am doing), run a 5k, HIIT workouts, etc..you get the picture.  My goal is attendance!  I know that sounds simple, but I have an uncanny way of talking myself into rolling over at 5 am.  My goal is in writing with the trainers, on our online bootcamp tool and now on here!  I’ve also created a separate blog specifically called Attendance where I’ve put every date online for bootcamp where I will be posting whether or not I attended or not (keeping myself accountable).  I know I will have one excused absence, as I am expected to travel for work near the end of the transformation (however, it doesn’t excuse me from getting a workout in that day!)

I’m already geting ready for my transformation:

  • Watched the Goal Video
  • Watched the Program Overview Video
  • Reviewed the Week 1 Menu and Shopping List
  • Orderd my food for next week (doesn’t exactly line up to the week 1 menu – I will supplement my order with items above)
  • Downloaded and reviewed the Success Toolkit

I’m EXCITED and ready to go!

Kicking the Coffee Habit…

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As you will recall part of the Clean program is kicking the coffee habit. I kicked it while I was on it. I had my first cup on Labor Day…and didn’t really enjoy it.  I have had coffee on most days since then (but not every day) and usually only one cup. I haven’t been doing it for the caffeine pick me up, more of the breakfast ritual when I’ve been out. I haven’t made any coffee since I’ve been home. Yesterday, I did want a Dunkin’ Ice Coffee around 10 am (and I got it, but I got a smaller one than I used to get).

I just found this blog that gives some good tips for kicking the habit: http://crazysexylife.com/2011/summer-iced-coffee-detox/.  Check it out if you are looking to kick the habit or just cut back.  Some great options.  Another thing I’ve found is using Natural Calm in the morning does help too with the headaches (has magnesium in it).

I don’t think I will be completely off coffee, but I am definately drinking less, which is a good thing in the long run.

TGIF!

 

I’m back…

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Sorry I’ve been gone for about a week. Went away for my birthday and it has been kind of hectic since I’ve been back.

I did my best when I was out of town to stick to the elimination diet (even took ingredients for my shakes with me – breakfast). And I did use my blender, just not as much as I would’ve liked. And I strayed quite a bit from the elimination diet.

So I’m back home and still not back on the elimination diet. My plan is to get out tonight and re-stock my kitchen. I can tell you this week, I’m feeling very lethargic. The old saying goes, “We are what we eat’. I’ve definately noticed it over the last few weeks. I did order my food for next week so that should get me back on track (while I was away I forgot to order for this week).

Happy Thursday!

Post Elimination Diet Observations so far

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Happy Labor Day! I’m into my 2nd full day of my post clean elimination diet program.

I’m having a problem bringing just one thing back a day to see what type of reactions I have to the food.  However, I have had some reactions or lack of reactions that I’ve captured below.

On Saturday as many of you know, Penn State kicked of their 2011 football season (and they won 41-7). Wahoo!!  It was a noon game and the tradition I have for noon games is to have a Bloody Mary…which I did have. There were free appetizers offered at the watching party.  I tried some.  But I stopped at one round (normally I would’ve gone back for more).  The food was good too…I just didn’t want anymore.  I did have a salad for lunch with grilled chicken (sans feta cheese and roasted peppers). However, I did have some pizza later in the day and evening (plus a salad). I also drank lots of water throughout the day.  I was hanging out with a friend later in the evening and felt itchy all over (now there was a dog around and I am allergic…I grew up with 2 dogs so I can usually deal with it). My reaction was more intense. Not sure if it was the food I ate or the dog. Interesting none the less.

On Sunday, I had a shake for breakfast, a lasgna roll-up and spinach salad for lunch and dinner was grilled chicken and spinach salad. During the afternoon I had my first fountain drink and a chocolate frosty. The fountain drink didn’t really do anything for me (as in it wasn’t overly enjoyable).  The frosty on the other hand was yummy.

Today I had my morning shake. Lunch was spicy tuna roll. I had my first cup of coffee today (the coffee just didn’t taste as I expected…now I did use regular sugar and didn’t have my light cream so that could be it too).  Not sure I’ll have coffee tomorrow morning (I’m shocked just writing this)!

I’m off to a Labor Day BBQ later this afternoon.  So more to come over the next couple of days on how I’m doing (and my observations).

Yummy – Chicken Recipe – Easy

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I had this chicken for lunch today with beets and bok choy.  It was super easy to make.  It was very good.  The recipe is from the Clean program.  Here is the link:  http://www.cleanprogram.com/files/goop-recipes.pdf.  I have enough leftovers for the rest of the week for a salad or with some yummy veggies.

Hummus Crusted Chicken with Rosemary and Lemon

2 boneless/skinless chicken breasts (local and free-range)
2 lemons, (1 sliced into rounds and 1 juiced)
1/2 cup hummus (you can buy it or use the quick and delicious recipe below) (I like the Tribe brand) (roasted garlic is yummy)
4 fresh rosemary sprigs or 2 tablespoons dried
Generous drizzle of balsamic vinegar
Sea salt and freshly ground pepper
Preheat to 450
Place the chicken breasts in a small roasting pan, covering all exposed meat with the hummus (use a spoon or your hands, just make sure it’s layered quite
thick, about 1/4”).
Scrunch each lemon half in your hand and then loosely arrange them over the chicken with the rosemary sprigs, broken into smaller pieces, so the flavor
comes out more.
Generously drizzle the entire mix with lemon juice and then a quick drizzle of balsamic vinegar.
Bake until the hummus is golden brown and the meat is juicy and tender (checking with a knife to make sure it’s cooked all the way through), about
30 minutes.
Finish with another quick drizzle of lemon juice and an optional pinch of sea salt and black pepper to taste.
Make the hummus in a food processor by blending
the following ingredients:
1 can garbanzo beans (chickpeas), rinsed and drained
2 cloves garlic, peeled
Juice of 1 lemon
3 tablespoons tahini
1 teaspoon sea salt
1 teaspoon cumin
1 teaspoon paprika
1 tablespoon extra virgin olive oil

In the Homestretch…

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Sorry I’ve been away for awhile.  Hurricane Irene was a bit distracting.  It was a little scary Saturday night and I lost power for a few hours.  I got off easy vs. many people up and down the east coast who are dealing with flooding, still no power and damage to their property.  If you want to donate to help with relief:  http://www.redcross.org/

Well I’ve completed my 2 weeks on the Clean program. I’m in the homestretch!!  I’m officially done at noon on Saturday. I’m 1/2 day shy of the full 21 days.  I’m stopping a 1/2 day early as this Saturday is the kick-off of the PSU 2011 Football Season.  More on the reason later.

I’ve stuck to the program for the entire time.  Don’t get me wrong, I had my cravings but I got through them.  I’ve noticed some changes.  One in particular relates to my feet.  I have an arch problem (it is so bad I have custom orthodics).  I noticed last week at bootcamp, it wasn’t bothering me as much.  I can narrow it down to two things:  I did purchase new cross trainers and I haven’t been eating nightshade veggies.  What are nightshades?  They are tomatos, peppers, eggplant and gogi berries.  They cause inflammation.  I’m going to see how my workouts for the next couple of days to see if I notice the same thing as last Friday.

What is next?  When I finish the 21 day Clean program or in my case 20 1/2 day Clean program, you gradually add back the foods you’ve eliminated to see if you have any reactions.  The first thing I plan on introducing back are 2 things – nightshades and alcohol…I plan on having a Bloody Mary at Noon on 9/3 to kick-off the 2011 Football Season.  I’ve already committed to myself that I’m not going to blow all of my work my first day back to regular eating.  I picked out my salad and know what I’m going to ask them to remove and add (and I’m bringing my own salad dressing) (and yes I know at least one of my friends will give me a look – I’m used to it though).  So for the most part on Saturday I’m sticking to the program.  I’m going to have a shake for breakfast, a light lunch (grilled chicken salad sans feta cheese and my own balsalmic dressing), veggies / apple during the game, water, bloody mary, water and a shake or soup for dinner.

Below are the foods / beverages I have eliminated from my diet over the passed 2 1/2 weeks.

ELIMINATION DIET

Fruits:  Oranges, orange juice, grapefruit, strawberries, grapes, banana

Dairy & Substitutes:  Dairy and eggs, milk, cheese, cottage cheese, cream, yogurt, butter, ice cream, non-dairy creamers

Gluetins / Starch:  Wheat, corn, barley, spelt, kamut, rye, couscous, oats

Animal Protein:  Raw fish, pork, beef, veal, sausage, cold cuts, canned meats, hot dogs, shellfish

Vegetable Protein:  Soybean products (soy sauce, soybean oil in processed, foods, tempeh, tofu, soy milk, soy yogurt)

Nuts:  Peanuts, peanut butter, pistachios, macadamia nuts

Vegetables:  Corn, creamed vegetables, tomatoes, potatoes, eggplants, peppers

Oils:  Butter, margarine, shortening, processed oils, canola oil, salad dressings, mayonnaise, spreads

Drinks:  Alcohol, coffee, caffeinated beverages, soda pop, soft drinks

Sweetners:  Refined sugar, white/brown sugars, honey, maple syrup, high fructose corn syrup, evaporated cane juice, Splenda®, Equal®, Sweet’N Low®

Condiments:  Chocolate, ketchup, relish, chutney, soy sauce, barbecue sauce, teriyaki, other condiments

Hurricane Irene and Comfort Food

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Why is it that everytime we have a major snowstorm or in this case a hurricane in NJ that I crave / want…maybe even need comfort food?  I know this past winter when people we stocking up on essentials during one of our 5 major snowstorms, I was stocking up on some version of ice cream (even if it was made with coconut milk), Herr’s Reduced Fat Kettle Cooked Chips, Diet Soda, etc.  When I was stocking on one of those trips last winter I thought this is crazy…in the past those types of snowstorms were few and far between…it was a regular occurance this past winter.

Onto Irene and comfort food.  I was in BJ’s Thursday night and saw some of the things people had in their shopping cart.  I’d be lying if I didn’t admit I was a little jealous.  I stayed my course and purchased my pecans and almonds.  I spoke to one of my fellow bootcampers Friday morning about the same thing…comfort foods…why do we do it?  So it is now Saturday night, I’m completing week 2 of my 3 week program and I can tell you I’m jealous I don’t have any of my favorite comfort foods in the house (and grateful that I didn’t cave when at the grocery store).  I do have the fixins for a cocktail or beer, but I’ve gotten this far and I’m not going to cave.  I’m staying the course.

I’ve handled my craving for comfort food by making the Cinnamon Roll Smoothie for dinner and added a TBSP of raw cocoa! 🙂

So for all of my friends and readers who are on the East Coast…be safe as our unwelcomed guest, Irene, makes herself known and hopefully leaves quickly.

 

Foods Included on the Clean Program…

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I thought I would share with you the foods that I can EAT on the Clean Program.  If it isn’t on this list I shouldn’t eat it.  And of course, I’ve found at least one thing I ate last week that I shouldn’t have…grilled tuna…rut roh.  The Clean Program has you eliminate foods in your diet to see if you have a reaction to them once you slowly add them back to your diet after the 21 days.

I thought it was important to focus on what I CAN eat vs. what I can’t!  Over the past two weeks, I’ve eaten more fruits and vegetables in awhile as well as getting more chickpeas in my diet.  I love hummus…an awesome snack (and on the included list); as for on my salads…not a favorite of mine.  I find I eat them last (scooped up with a spoon) (in my opinion…they have no taste).  I think this coming week, I’ll mix them with some other beans…maybe I’ll like them more.  A favorite of mine is considered a condiment (more like they didn’t know where to put it):  Raw Cocoa (a Mayan superfood) (I bought the Navitas brand at Wegman’s (it is in the protein powder aisle not the baking aisle of the organic section).  Raw Cocao powder is full of antioxidants, iron and magnesium…a great addition to a protein shake!

Included Foods:

Fruits:  Whole fruits, unsweetened, frozen or water-packed, diluted natural juices

Dairy Substitutes:   Nut milks such as almond milk, rice milk, brazil nut milk, hemp seed milk

Non-Glutein Grains / Starches:  Brown rice, millet, quinoa, amaranth, buckwheat

Animal Protein:  Cold-water fish: salmon & trout, wild game, lean lamb, duck, chicken, turkey

Vegetable Protein:  Split peas, lentils, legumes, beans

Nuts & Seeds:  Walnuts, sesame, pumpkin, sunflower, hazelnuts,  pecans, almonds, cashews, nut and seed butters

Vegetables:  Preferably fresh, raw, steamed, sauteed, juiced, roasted (not on the included list:   Corn, creamed vegetables, tomatoes, potatoes, eggplants, peppers)

Oils:  Cold-pressed olive, coconut, flax, sesame, almond, sunflower, pumpkin, walnut, coconut

Drinks:  Filtered water, green tea, herbal teas, seltzer or mineral water, yerba mate, coconut water

Sweeteners:  Stevia, xylitol, brown rice syrup, coconut sugar

Condiments:  Vinegar, all spices, sea salt, dried pepper, basil, carob, raw cacao, cinnamon, cumin, dill, garlic, ginger,
mustard, oregano, parsley, rosemary, turmeric, thyme

Cinnamon Roll Smoothie Totally ROCKS!

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Holy cow…this smoothie is awesome (and you can’t even taste the protein mix)!  I had to post this recipe for everyone.  Enjoy!!

Cinnamon Roll Smoothie

1 cup almond milk (unsweetened and organic)

1 cup coconut water

1 scoop of protein mix

1 teaspoon cinnamon

1 pinch sea salt (I used Himalayan Sea Salt)

2 teaspoons vanilla extract or 1-2 pitted dates

1 tablespoon pecans

Stevia to taste (I used 1/2 a packet)

Happy Hump Day!

Food Journal – Week 2

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This is my food journal from August 21st – August 26th.

Day 11 (8/24):  Bootcamp

Pre-workout:  3 tsp fresh almond butter (Whole Foods) and 1 apple

Breakfast:  Cinnamon Roll Smoothie.  Recipe posted on site.  It is YUMMY!

Snack

Lunch:

Snack:

Dinner:

Water:

 

Day 10 (8/23):  Earthquake Day

Breakfast:  Shake:  Coconut Water / Milk, Protein Mix, Frozen Mango, Pineapple, Organic Coconut & Vanilla

Snack:  Watermelon

Lunch:  Chicken, Beets, Onion & Spinach Salad with Balsamic Vinegrette / Lemon Olive Oil, Calm

Dinner:  Cucumber and Avocado Gazpacho (http://www.elanaspantry.com/cucumber-avocado-gazpacho/) Soup

Water:  Working to 80 ozs

Day 9 (8/22):  Bootcamp Day

Pre-workout:  1 TBSP Almond Butter / Apple

Breakfast:  Shake:  Coconut Water / Milk, Protein Mix, Frozen Peaches, Vanilla, Organic Coconut

Lunch:  Tuna, Brown Rice and Cucumber Salad

Snack:  Hummus and Celery

Dinner:  Carrot / Ginger Soup

Water:  over 80 ozs

Day 8 (8/21): Oh Rainy Day

Breakfast: Reese’s Power Cup Shake

Lunch: Monteray Chicken with broccoli, carrots, zucchini & onions. Cucumber Salad & a peach

Snack: 2 TBS forty spice hummus (yummy) with 3 large celery sticks

Dinner: Shake: Reese’s Power Cup

Water: over 80 ozs today