Taper Week

This is the last week before the Poconos 70.3 Half Ironman, which is now only 5 short days away!  Last Saturday, after getting my bike fit done at High Road Cycles, I embarked on my first 50 mile bike ride.  This was something I mentally needed to do, because I had a lot of pain on my 40 mile ride and going for another 16 miles like that might not have been possible. 

At my bike fit, Isaac helped me and he really shortened my reach, adjusted my seat height and position, and tweaked my handle bars.  Let me tell you on my 50 mile ride I felt like I was on a new bike, I felt great.  I looked down and was like, wow we've gone 10 miles already - usually I'm like oh geez how have we gone only 3 miles, it feels like 10.  I had no pain in my back, numbness in my feet, and didn't get any shooting pain in my ankles like I did on my 40 mile ride.  Something that Issac said during my bike fit really stuck with me, he said, "it shouldn't hurt to ride your bike" which really resonated with me.  I said I thought your back should feel sore after bike riding and that you would have some discomfort...and why because that's all I've known on my bike.  Ironically this is the same thing that I encounter with people when they tweak their diet and go Paleo, they realize that all these little things that used to plague them clear up - like headaches, stiffness in their joints, being tired after eating a big meal, stuffy nose in the morning, etc.  All this is "normal" so when you change to a Paleo based diet you get the same feeling that I experienced when I got my bike fit! 

AC International Triathlon

This weekend marked my second to last triathlon for the year...getting me ready for my big athletic endeavor this year (and ever), the Poconos 70.3 Half Ironman which is fast approaching on October 2nd. 

The Race Details: The Atlantic City International Triathlon
.9m Ocean Swim
22 Mile Bike
6.2 Mile Run



Mine is blue and white, but same design



What's new for me this race is that I experimented with some new foods trying to stay Paleo while getting more fuel in me on the bike and I got a new race outfit.  I finally got a real tri suit.  It's from Zoot and a one piece which is great because that means my top won't ride up and I don't have to worry about pulling my shorts off along with my wetsuit in transition...but it's really tough to get on and off, especially if you're in a port-a-potty.  The good news is that I had no problem with the suit, but at this Tri we had regular bathrooms with plenty of arm and leg room, so the port-a-potty check will have to happen in the Poconos.

Interview with Philadelphia CowShare

I've had many great experiences with Philadelphia CowShare, in fact they have been providing me with my supply of grassfed meat for the past 6 months thanks to a 1/8th share and a 1/16th - I shared 1/8th with someone else!

Eating higher quality foods and especially ones that are local is high on my list of things to do to be healthier. I love the variety of what you get with the CowShare program and it's affordability. To learn more about this awesome company that connects people with locally raised grassfed beef, I reached out to Jessica Moore, owner of Philadelphia CowShare.

 What is Philly CowShare?
Jessica Moore (JM): Philadelphia CowShare is a business that specializes in locally, sustainably raised animal proteins. We support great farms by buying their meat and delivering it to the people who want the benefits of buying directly from farms and the convenience of home delivery.


What areas do you serve?
JM: We deliver to the larger Philadelphia Metro Area including roughly 25 miles from City Hall and 75 miles from Lancaster County. We can deliver to areas slightly outside this boundary for an extra charge.


Are you at farmer’s markets?
JM: Philadelphia CowShare isn’t currently operating at any farmer’s markets; most Philadelphia-area markets prefer to have farmers selling directly to consumers. Since we partner with farmers who would rather farm than market and sell, we don’t get the chance to sell at most markets. You can sample a selection of our cuts at some neighborhood markets including Milk and Honey, Fu-Wah, and Mariposa in West Philly and Green Aisle Market in South Philly.


Why should I use Philly CowShare?
JM: There are many reasons our customers buy our CowShares. It is a convenient way to get great tasting, healthy and lean, grassfed beef. The beef goes from the farm to the butcher and is then delivered directly to you. The bundle of beef, called a “CowShare”, is designed for seasonal cooking. Eaten 2 lbs per week, an Eighth CowShare will last roughly 6 months. Our method of packaging the beef also uses the entire animal, reduces waste, and promotes conscious eating. In addition, the money you pay for your beef stays in our region and supports the local economy.

How are your cows raised?
JM: All our cows are raised on pasture and do not receive growth hormones, steroids, or antibiotics. The farms use grazing techniques such as rotational or intensive grazing to promote healthy weight gain from the cow’s natural diet. In the winter months, cows eat hay that is often produced right on the farm. Just as we must manage our health, a beef cattle farmer must manage the health of the soil, promoting rich, nutritious grass growth and the health of the animals grazing the land. The location of the farm and the weather have a lot of influence on the techniques a farmer uses to raise cattle.

How to Go Paleo Workshop

Come out to Crossfit King of Prussia this Wednesday September 14th at 7:30pm and attend the "How to Go Paleo" workshop.

If you've decided to give Paleo a try, learn how to set yourself up for success.  Do you have questions about how to convert your lifestyle to be Paleo friendly?  Unsure of everything that can be included in a Paleo lifestyle?  Need some tips and tricks for eating out and planning food so that you're prepared?

Get a lot of information for a minimal investment - $10 for Crossfit KoP members and $15 for Non Memebers.

I'm looking forward to seeing you there!

Learn How Gluten is Sneaking into YOUR Diet

You think you're eating clean and staying clear of gluten in your diet.  However, gluten is a sneaky thing and you may be avoiding the obvious gluten containing foods like bread, pasta, and cookies, but have you thought about all the places gluten may be hiding in the food that you do eat?  Did you know that there is gluten in soy sauce?  Have you thought about cross-contamination at restaurants or from another person in your house that is not gluten free? 

It's valuable to learn about all the places that gluten could be sneaking into your diet if you are avoiding gluten or following a lifestyle that includes being gluten free.  This information is particularly valuable for anyone that has Celiac Disease, or is Gluten Intolerant, but I also think that it's worth understanding where gluten is hiding and how you may still be getting exposed to it for anyone that is looking for better health.  Avoiding gluten is one of the things on my top 10 list of things to change to make you healthier - regardless of who you are or how you currently eat.

Check out Jennifer Fugo's FREE teleclass on Wednesday September 14th at 7pm where she will walk you through 5 ways that gluten is still sneaking into you diet. Not sure if you can make the call - no big deal, as long as you sign up you will be able to listen to the recording and you'll be eligible to win some free stuff.  Got 2 minutes, watch this quick video to learn a tip about gluten contamination in your own home, and meet Jennifer.

Why should you sign up for this class?  Why not, I'm signed up - I am always looking for opportunities to learn more about how gluten could be sneaking into my food so that I can avoid it and minimize my exposure to gluten.  If you're following a Paleo/Primal lifestyle you may THINK you are gluten free, but might not realize where you still may be getting exposed to gluten.  I think everyone can benefit from being gluten free, and this call will help you understand all of the place to look for it!

Jennifer Fugo is a certified health coach through the Integrative Institute of Nutrition and has been Named by Philadelphia Magazine as a Gluten Free Guru.  She has successfully overhauled her diet and lifestyle after learning of her own intolerance to gluten, casein, and eggs and works with her clients to help busy, constantly on-the-go individuals a system of eating and living that best suites them. 

New Paleo Resource: Eat to Evolve

I'd like to introduce those of you that live in the Philly or Main Line Area to a new local Paleo resource, Eat to Evolve.  For those of you that are Paleo or thinking about going Paleo this could be a great resource for you.  Eat to Evolve focuses on delivering high quality Paleo meals to your door - so for those of you that want to try Paleo but can't cook or don't have the time...this could be the perfect solution for you.

Roger Dickerman is owner and trainer at the "anti-gym" Relentless Fitness Studio located in Center City Philadelphia on 10th Street between Locust and Spruce.  Roger is passionate about fitness and about the fuel that you put in your body to create optimal fitness.  His passion is contagious, and when you talk with him and work with him you'll feel the energy and passion that he has to help you reach optimal health.  He believes that you are in control of you, but realistically wants to help you reach that best version of you through training and diet. He had a vision to help make Paleo Foods more accessible and easier to find in the main stream.  He partnered with JPM Catering and Main Line Delivery to bring his vision of accessible Paleo food that can be conveniently delivered to your door! 

Check out my interview with Roger sharing more about what Eat to Evolve is, and be sure to check out their website.

What is Eat to Evolve in 25 words or less?

RD: Philadelphia-based healthy fresh food delivery service emphasizing freshness, quality, and taste. Customers place orders by Thursday to receive food for the entire week on Monday.

Take a look at some of our foods pictured here:

You've Got Questions....I've Got Answers

Thank you all for the questions that you submitted, here is the first round of answers - please feel free to continue to post more and I'll pull them through into a future post.

Laura - Hey, I've got a question for ya! I have been doing a 21 day challenge of strict paleo and while it's been going really well, I have found that I am craving gum. I can't seem to shake this and have been giving in to it. I am chewing like 6 to 8 pieces of gum a day. I am assuming it's because I am craving sugar? Thoughts?? -- Melinda