tag:blogger.com,1999:blog-34404483476842669072024-03-13T12:27:51.440-04:00Against the GrainSharing my perspective on fitness and nutritionLaura Pappashttp://www.blogger.com/profile/05043167349571825970noreply@blogger.comBlogger75125tag:blogger.com,1999:blog-3440448347684266907.post-38878763965539991232011-11-10T11:06:00.001-05:002011-11-10T11:06:10.923-05:00My Blog is Moving!<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Hello Readers,</span><br />
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">I have moved my blog to a <a href="http://www.laurapappashealth.com/blog/" target="_blank">new site</a>, and will continue to be blogging here instead. The good news, all of the posts that are here, have been moved over to the new space so you can still find everything you're looking for and see any comments as well.</span><br />
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Looking forward to seeing you in my <a href="http://www.laurapappashealth.com/" target="_blank">new space</a>!</span><br />
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<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Thanks,</span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Laura</span>Laura Pappashttp://www.blogger.com/profile/05043167349571825970noreply@blogger.com0tag:blogger.com,1999:blog-3440448347684266907.post-9380940657417052072011-11-04T10:00:00.000-04:002011-11-04T19:46:13.120-04:00Mark Your Calendar<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">I have lots of stuff going on in November, so get out your planner, phone calendar, iPad or whatever you use to track your schedule and pencil me in for one or many of the following events - starting next Monday on November 7th.</span><br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: large;"><strong>Paleo for Peformance</strong></span><br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><strong>Monday November 7th, 8pm</strong></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><strong>Crossfit Delware Valley</strong></span><br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Join me and Larry Palazzolo at Crossfit Del Val for a workshop on how eating Paleo benefits your health and your perforamance. If you can't make this session, look for one in December at Crossfit KoP - we'd love to see you there!</span><br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Cost: $15 for Crossfit King of Prussia or Crossfit Del Val members -- Free for Crossfit Del Val Elements participants</span><br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Cost: $25 for Guests</span><br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: large;"><strong>How to eat like our ancestors -- Learn about the Paleo diet and its benefits</strong></span><br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><strong>Sunday November 13th 4:45pm</strong></span><br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><strong>StillPoint Yoga Studio - King of Prussia, PA</strong></span><br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Join me and Larry Palazzolo at StillPoint Yoga studio (inside of SWEAT Fitness) and Lululemon for a trunk show and learn about the Paleo diet and it's benefits.</span><br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Cost: FREE!</span><br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: large;"><strong>Eating for Performance</strong></span><br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><strong>Tuesday November 15th 7:30pm</strong></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><strong>Lululemon Athletica in Wayne PA</strong></span><br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Join me and Larry Palazzolo at Lululemon in Wayne for a workshop on how eating Paleo benefits your health and your perforamance. Bonus: you have a chance to win some cool lululemon grear or a health coaching session with Laura or Larry. Also enjoy some Paleo friendly refreshments and snacks. We hope to see you there.</span><br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Cost: FREE!</span><br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: large;"><strong>The Supplement Mystery </strong></span><br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><strong>Monday November 14th, 7:30 - 8:30pm</strong></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><strong>Crossfit King of Prussia </strong></span><br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Learn what supplements you should consider taking a Crossfitter, What supplements are beneficial to everyone, How and why to use things like whey protein, and get some of your supplement Questions Answered. If you have something specific (especially if it's obscure) please submit questions to Laura in advance.</span><br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Cost: Crossfit Kop Members $10 / Non-Members $15 </span><br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">To sign up, email <a href="mailto:laurapappashealth@gmail.com" target="_blank">me</a>, show up the night of, or purchase through Crossfit KoP Mind Body.</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><br /></span><br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"></span>Laura Pappashttp://www.blogger.com/profile/05043167349571825970noreply@blogger.com0tag:blogger.com,1999:blog-3440448347684266907.post-10360437281997915232011-11-03T10:30:00.000-04:002011-11-03T10:37:15.098-04:00Officially 70.3 Finisher<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Even with threats from Tropical Storm Rina, I am now an official Ironman 70.3 finisher! The race was like the rest of the races this year, expo in the rain the day before and we were worried about the weather up through the start of the race. </span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Saturday had patches of sun and then patches of rain and it was really hot and humid - I was worried about it being that hot on race day because I was sweating just standing around. </span><br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Check In on Saturday - It's sunny now</span></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Getting my packet: number, chip, etc</span></td></tr>
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<span style="font-family: Arial;">T</span><span style="font-family: Arial;">he best part about Saturday was the food truck that was at the expo, I was bummed they weren't there on race day too because that would definately have been my preferred post race fuel to the food that the race offered. They did have real food here though, better than the subway sandwhich at the Pocono race. They offered arroz con pollo (which was mostly rice), pork, cooked plaintains, fresh fruit, bagels with cream cheese, and water, soda, and ironman perform drink. I had some pork and fruit, and tried the plaintains but they were coated in sugar and were way too sweet for me.</span> </div>
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<tr><td class="tr-caption" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: center;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Menu - Lots of great choices</span></td></tr>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Race Commentary via my watch splits:</span><br />
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<span style="font-size: small;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><strong><em>Swim: 41:11</em></strong> - Felt great in the water, it wasn't too choppy in Biscayne Bay and the water was warmer than the air, esp with the rain and wind! The water felt crowded and I need to work in my sighthing, I definitely swam an ext a 100 meters, I was zig-zagging all over the place!</span></span></div>
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<span style="font-size: small;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><strong><em>T1: 4:39</em></strong> - This was a disaster, the transition was in a courtyard with granite tile, which when wet and with bike shoes on was super slippery. I ran carrying my shoes and put them on before I went out at the exit. I forgot that I had to wear my number on the bike, so ran 2/3rd of the way out, then put my bike on the side and ran back for my number, then ran past my bike...basically everything not to do in transition I did in this one!</span></span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">Food: 1 squeeze pouch of sweet potato baby food (swimming makes me starving!)</span></div>
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<span style="font-size: small;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><strong><em>Bike: 3:24:25</em></strong> - I felt good for the first 10 miles, cruising around 18-19mph througout the city. At mile 15 my right knee started hurting, and out on highway 27 the wind starting picking up. This bike was harder on my body than the Poconos bike for me, it was long and flat and borning with cars in the lane next to you the whole way. It was about 28 miles out then cross over and come back the other side, somehow there was only a stretch of about 3 miles with a tail wind, that was glorious while it lasted! If I keep doing long races I need a different bike with a better fit - I was able to get a water bottle at each aid station and a half banana at one, and got no flats or crashes!</span></span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">Food: 3 water bottles and 1 coconut water filled water bottle, 4 power gels, 1/2 banana</span></div>
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<span style="font-size: small;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><strong><em>T2: 3:14</em></strong> - I felt terrible off the bike, and finished almost in tears, I stretched and took a little extra time to get myself together before I went out on the run.</span></span></div>
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">Food: 1 squeeze pouch of mango, orange, banana baby food</span><br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">On the Run Cource, it was really windy</span></td></tr>
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<span style="font-size: small;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><strong><em>Run: 1:52:44</em></strong> - Running felt good! My garmin took about .5m to re-find the satellite so I had no idea how fast I was going in the beginning and then realized it was a 2 loop course. That turned out to be ok and kept me from getting overwhelemed at the end like I did in the Poconos. I got water and drank at every aid station or at least poured it over me to make sure I stayed cool. The loop included running over a bridge, where the wind was KILLER - the second time over it (or rather the 3rd and 4th times over it) really slowed me down but I managed to finish with an 8:36mile pace which I'm pretty happy with - espeically with the wind, soggy shoes, and blisters I have today!</span></span></div>
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">Food: water at the aid stations, 2 power gels, 1/2 banana</span><br />
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<span style="font-size: small;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><strong><em>Overall: 6:06:13</em></strong> - I would have loved to finish under 6 hours, but this is pretty much where I thoght I'd be. My second endurance race in October and last offical race of 2011 is complete!</span></span></div>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">Finisher Medal</span></td></tr>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;"> </span><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">Finished! Whew, I was glad to be done, at the end I saw my Aunt (who we have been staying with in Florida) about 1/2m from the finish, rining the ironman cowbell and cheering for me! It was awesome to see a familiar face and helped me keep pushing through to the finish :) </span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">Official Race Stats:</span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">Number of Finishers: 1,858 </span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">Number of Females: 369 </span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">Number of Males: 1,486 </span></div>
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">Average Time: 5:51:19</span><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;"> #1 Woman -Pro: Leanda Cave - 4:13:35 </span></div>
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<tr class="odd-row"><td class="place"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"></span></td><td class="name"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">#1 Man - Pro: Sebastian Kienle</span></td><td class="time"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"> - 3:47:01</span></td></tr>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;"> </span><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">To read a recap of the Pros, check out the write up on ironmanlive </span><a href="http://ironman.com/events/ironman70.3/miami70.3/shawn-skene-wraps-up-an-impressive-day-of-ironman-70.3-racing-in-florida#axzz1cOjkWRkv"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">here</span></a><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">. </span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRkWhL2GzVw7a8pY3CPU-OrXUzODz7Wc2nXR0z8359ayIoyNbdkbEkafc8VJvYv2vmUIaHenrA1BB5lqYXm8Bzl-i70Rhyx-i-VZyrnInFU71C6kpyzd92nDtURbEp4w11ScePxlf1e0I/s1600/PA302230.JPG" imageanchor="1" style="clear: left; cssfloat: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><img border="0" height="320" ida="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRkWhL2GzVw7a8pY3CPU-OrXUzODz7Wc2nXR0z8359ayIoyNbdkbEkafc8VJvYv2vmUIaHenrA1BB5lqYXm8Bzl-i70Rhyx-i-VZyrnInFU71C6kpyzd92nDtURbEp4w11ScePxlf1e0I/s320/PA302230.JPG" width="240" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: x-small;">We Did It - Watching Awards</span></td></tr>
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<strong><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">2887 Laura Pappas </span></strong></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">Age Group: F30-34 </span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">Age Rank: 35/75 -- 47% </span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">Gener Rank: 165/367 -- 45% </span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">Swim Time: 41:13, swim rate 2:09, swim rank 957 </span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">T1 4:45 </span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">Bike Time: 3:24:22, bike pace 16.4mph, bike rank 1874 </span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">T2: 3:12 </span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">Run: First 3.5m - 26:59 Up to 6.8m - 27:59 Up to 10m - 29:24, Total Run 1:52:43 </span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">Overall Time: 6:06:15 </span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"> Recovery:</span></div>
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<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">Delicous home-made goulash (thanks Elsi!) - a german beef stew like dish modified to be Paleo with sweet potatoes, and extra glycogen restoring mashed sweet potatoes on the side -- seemed even more appropriate since the Germans took 1st and 2nd on the podium-- plus a huge spinach salad with walnuts and apples</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">Good real food and lots of it! Ate some of the post race pork although it was dry and tough, and some fruit and plaintains. Then back to my aunt's house for a big dinner.</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">Lots of water and coconut water, dried cherries and fish oil for inflammation.</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">Massage on Monday - I did this on Oct 3rd and it helped me feel awesome, my calves and legs are hurting still but the massage was key in my recovery.</span></li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">Rested Tuesday with a lot of sitting (e.g., driving 10 hours in the car for the first leg of our drive home from Florida back to PA)</span></li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">Rested most of Wednesday with a lot more sitting (e.g., driving the remaining 6.5 hours home) and then did a the WOD at KoP - The Widowmaker: 15 minute AMRAP of 5 burpees, 10 box jumps, and 15 double unders -- the sweat felt great!</span></li>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: small;">This race had a lot of pros racing, and we got to meet a few of them. Tim got pictures with 2 of the top 3 Pro male finishers - Matty Reed (American) finished 3rd 3:49:37, and Michael Raelert (German) finished 2nd 3:48:01. Both of these athletes were really cool and down to earth, Michael wanted to know how Tim was doing - he took a fall on the bike - and was really interested to make sure he was ok!</span></div>
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<tr><td class="tr-caption" style="text-align: center;">Matty Reed & Tim - Sat Day Before Race</td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Michael Raelert & Tim - Sun Post Race</span></td></tr>
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Laura Pappashttp://www.blogger.com/profile/05043167349571825970noreply@blogger.com3Miami, FL, USA25.7889689 -80.226439325.6745919 -80.384367799999993 25.9033459 -80.0685108tag:blogger.com,1999:blog-3440448347684266907.post-72517704950727731712011-10-27T18:00:00.000-04:002011-10-27T18:00:01.135-04:0070.3 or Bust!<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEint9CI2MDCt2KgLOVCDn55OrxltYIktA7xC9x9t9d6HDd3CRMq7szDzUVQfPePIDvhGMSAe34tEQ1vK1iGza96F_Tt5dLlrNhn5SX0iEStu2m3FkUM-Vp7MaIPCfCIjQt0tOajErJLY/s1600/Miami+Logo.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="66" ida="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEint9CI2MDCt2KgLOVCDn55OrxltYIktA7xC9x9t9d6HDd3CRMq7szDzUVQfPePIDvhGMSAe34tEQ1vK1iGza96F_Tt5dLlrNhn5SX0iEStu2m3FkUM-Vp7MaIPCfCIjQt0tOajErJLY/s640/Miami+Logo.png" width="640" /></a></div>
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">This weekend I'm heading to Miami for the <a href="http://ironmanmiami.com/">Miami 70.3 Half Ironman</a> race - I signed up the day BEFORE the Pocono Mountains 70.3 race after learning that the swim was cancelled. I set 70.3 as my goal this year and 69.1 is not the same thing, maybe I'm too goal oriented but you can't say I'm not driven.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEickI2ypYHNKycpXMazkxtvZd2ShMpVeNmIIGOZTzy4tO-zLRzVj4ybi8vcIrmsQQPSWO3NhWF0hCoDmaefBneN3DDy6QY3RfasoJWqXQocbRYRWCyAIiHe4eP548p46qodYzaCZKItx3s/s1600/Miami+status-m.png" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" ida="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEickI2ypYHNKycpXMazkxtvZd2ShMpVeNmIIGOZTzy4tO-zLRzVj4ybi8vcIrmsQQPSWO3NhWF0hCoDmaefBneN3DDy6QY3RfasoJWqXQocbRYRWCyAIiHe4eP548p46qodYzaCZKItx3s/s200/Miami+status-m.png" width="79" /></a><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">The race is now 100% full - when we signed up it was at 99% and was one of two races left in the US for the 2011 race season - so if I wanted to get my Ironman 70.3 in 2011 it was either Miami or Austin Texas. Austin was a possibility but turned out to be a bit more expensive to get to - and I have an aunt that is graciously letting us stay with her that lives less than an hour from Miami, so Miami seemed like the right place to go. It was staying pretty warm on the east coast through the beginning of October, we even had a weekend where we hit 80 and instead of doing training in the morning, we waited until 1pm to go so that we could train at the hottest part of the day here. Now it's a bit colder than Miami so I'm a little worried about adjusting to the heat since I'll be getting to Miami the day before the race, which doesn't leave much time for acclimating to the hotter weather. For training I kept up what I was doing for the Pocono Mountains 70.3 and have been doing Crossfit WODs two times a week, a longer run, an interval or tempo workout, and one long bike or brick workout per week. I've been trying to add some yoga in, with the goal of once per week and that has been helping too. That leaves me with 5 or 6 days "on" if you count doing yoga as a workout day and one rest day. I have to admit that I'm starting to get a little burned out. I haven't done much swimming, so my swim time will be interesting. I got in the pool last week and did 2400 meters and am confident in my ability to do and finish the swim, but I have no idea how fast I'll be!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYX-qD77g4VfNn-PNJjGAauuhtBS4P7sF7uMK_-4JSFzRV7vCQpFzRlHwAUi-RDboWPX6ca-v80pOU-1FCGRz4aD639_Um_z5U4BhFnY8nofceli1jvx1FLBmMTmLRHHGZ4E5udK-Fkto/s1600/miami+swim+waves.png" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="363" ida="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYX-qD77g4VfNn-PNJjGAauuhtBS4P7sF7uMK_-4JSFzRV7vCQpFzRlHwAUi-RDboWPX6ca-v80pOU-1FCGRz4aD639_Um_z5U4BhFnY8nofceli1jvx1FLBmMTmLRHHGZ4E5udK-Fkto/s400/miami+swim+waves.png" width="400" /></a><span style="font-family: Arial;">This race is different from the others I've done, where Tim (my husband is also doing the race) will be starting between 45 minutes and 1 hour AFTER me. Usually I'm the one that starts that late behind him, so my goal in this race will be to get the 70.3 and for him NOT to pass me! In our last race our times were about 30 mins apart but he had a SNAFU on the bike with 2 flats, and I'm just slow on the bike. If you're interested in following us you can through <a href="http://ironmanlive.com/">ironman live</a>. Looks like I'll be starting 40 minutes after the official race start, in Wave 9 with a Sliver cap - I hope it's metallic and sparkly! Tim will be all the way at the end in one of the Age Group - Male 30 - 34 waves 22, 23, or 24.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRXFdAam-qcKKnFmb2RKgs-vhPLqiL14gVLgpMlTitrxI78vM9cYkcRAxI4jF5v5g5M9C6bUsWi-OhyreNcmRn-kFdCsU6ZyyoPCHleU3O3S1dPDM2jgsgR3P6iq0RzXeYsIO9bsC1zPU/s1600/Miami+Swim+Course.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" ida="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRXFdAam-qcKKnFmb2RKgs-vhPLqiL14gVLgpMlTitrxI78vM9cYkcRAxI4jF5v5g5M9C6bUsWi-OhyreNcmRn-kFdCsU6ZyyoPCHleU3O3S1dPDM2jgsgR3P6iq0RzXeYsIO9bsC1zPU/s200/Miami+Swim+Course.jpg" width="200" /></a><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">The Swim course will start and end at the same place which means turns! There are 3 turns in this course which shouldn't be too bad. This looks a lot like the swim in the Brigantine Triathlon, except instead of being 400 meters long it 1.2 miles - just a little bit longer :) I'm not sure about wetsuits, the water temperature is right there at the line where we may get to wear them or maybe not. I'll have mine regardless but am not worried about doing the swim without a wetsuit - I did both Olympic Tri's without a wetsuit and this is only an additional 300 meters of swimming compared to the .9 miles in those races. The Bike and Run have a much larger jump in distance from an Olympic Distance Race to a Half Ironman distance.</span></div>
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<span style="font-family: Arial;">I haven't heard much about the course for the bike or the run, but know that Florida is a LOT flatter than the Poconos so hopefully that will help me a little since I'm not an exceptional climber and am afraid to go too fast down hills. There isn't as much activity via twitter and facebook as we had for the Poconos race, and what we have found has been in Spanish - Miami is definitely a bilingual area. The run will be along the coast so hopefully we'll be getting a nice coastal breeze! Both courses are out and back which means we also only have 1 transition which is great because the two transition and then finish being a mile away from transition where all of your things were was not the best situation - especially when the post race food is usually far from Paleo friendly and leaves me with not much to eat!</span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">So watch out Miami, here I come and I'm determined to race all 70.3 miles that you have ready for me!</span></div>Laura Pappashttp://www.blogger.com/profile/05043167349571825970noreply@blogger.com1tag:blogger.com,1999:blog-3440448347684266907.post-88254192274221054922011-10-24T20:00:00.000-04:002011-10-27T09:48:33.481-04:00Shredded Mexican Chicken<div>
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">This dish was inspired when</span> <span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">I</span><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"> was looking for a quick and easy meal that could feed a lot of people - my current go to dish if I'm having a party or going to one is to make a crock pot of Paleo friendly pulled pork. If you're going to a non-paleo place you can bring along some small rolls and you can eat your pork and know that it's 100% Paleo and everyone is content. I've been on a Mexican kick lately, had just bought a family pack of chicken and decided that I would tackle creating a slow cooked shredded chicken dish.</span></div>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">What I put in the crock pot (other than the chicken)</span></td></tr>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"> <strong>Ingredients:</strong></span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">8 chicken breasts</span></div>
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<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">1 jar of Trader Joe's Salsa Verde</span></li>
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<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial;">1/2 - 1 cup of chicken broth</span></li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">2 - 3 tsp Mexican chili powder</span></li>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Add everything into a crockpot or slow cooker (chop the veggies please!) and then cook on low for 6 hours. The result = some delicious shredded chicken! It has a bit of heat, if you're not a cayenne pepper person you can sub a mild hot pepper or some red pepper flakes instead. I'm sensitive to cayenne and felt like this packed a little heat, but others that ate it thought it was delicious!</span><br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">What dinner looked like the first night</span></td></tr>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">I ate it along with a plate full of sauteed kale, but you could also eat these in lettuce wraps. If you do dairy, some cheese on top would have been delicious, also a bit of guacamole or diced avocado on top would be a nice cooling complement to the slight heat of the Mexican chicken.</span></div>
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Laura Pappashttp://www.blogger.com/profile/05043167349571825970noreply@blogger.com2tag:blogger.com,1999:blog-3440448347684266907.post-36202747421412459582011-10-19T20:00:00.000-04:002011-10-19T20:00:02.697-04:00Paleo Spaghetti<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Autumn is officially here and so are all of the yummy winter squashes. Here is a great and easy recipe for those of you that are missing pasta - you can get spaghetti squash almost everywhere right now, I got a great deal at the farmers market a few weeks ago where each squash was only 75 cents! This is a dish that is great to reheat, take to work for lunch, or have for breakfast if you're so inclined. It's easy to do so give it a try - no excuses!</span><br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><strong>Roasted Spaghetti Squash - Paleo Spaghetti</strong></span><br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Heat oven to 400 degrees and put a halved, seeded spaghetti squash in a baking dish or baking pan, lightly coated with coconut oil. I always put mine face down, so that the inside of the squash is on the bottom of the pan. Bake for 35 - 40 minutes, remove and let cool. Once cool, use a fork to scrape the squash out from the shell, it will have a "spaghetti" like consistency. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh16qhyVI6HJFwS370Iy9bmIzCVvvkFuB66ZGicnNHGcLLnD-mAHDQsB60TQgOgqpQ3Yn1Xx5ByeSIkow9qZWHJhCI8NoTAD99KmDH-kjWQhyphenhyphenY8DcdR0bZAY1C5Qy_v7TOG9oudg4Vrq68/s1600/Spag+Squash+Ingredients+Web.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" kca="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh16qhyVI6HJFwS370Iy9bmIzCVvvkFuB66ZGicnNHGcLLnD-mAHDQsB60TQgOgqpQ3Yn1Xx5ByeSIkow9qZWHJhCI8NoTAD99KmDH-kjWQhyphenhyphenY8DcdR0bZAY1C5Qy_v7TOG9oudg4Vrq68/s320/Spag+Squash+Ingredients+Web.JPG" width="320" /></a></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">To save time you can also half and seed the squash, and cook in the microwave for 6 to 8 minutes. Follow the same process to scrape the squash out. For this recipe where I took the pictures we cooked the squash on the plate in the microwave instead of in the oven.</span> <br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Make meatballs while the squash is cooking - I mix an egg along with 2 pounds of grass fed beef, 1/4 cup of almond meal, parsley, oregano, garlic, and basil. Shape into meatballs and cook in a pan with some coconut oil. Turn to cook evenly. Once the meatballs are cooked, add marinara sauce, let simmer and then serve over the spaghetti squash. I like to have extra meatballs, you can do this with 1 pound of meat as well, just reduce the amond meal a bit.</span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"></span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> Here's what the finished product looked like, I</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"> served mine with sauteed kale on the side when I put it together for my full meal.</span> </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi01pwvxH1W2sji8DxVmqIJTXHqbKhoD3MvfBipLF6yZEj-cKRDIyLRW-jWXPBEdw7xjr11OR0cxx7iTuTRTDyTuY1LfGJWnI191YT36j6yD3G1RTns3rOed-N6VSPuVL6UDHMFQe9ywuE/s1600/Spag+Squash+Plated+Web.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" kca="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi01pwvxH1W2sji8DxVmqIJTXHqbKhoD3MvfBipLF6yZEj-cKRDIyLRW-jWXPBEdw7xjr11OR0cxx7iTuTRTDyTuY1LfGJWnI191YT36j6yD3G1RTns3rOed-N6VSPuVL6UDHMFQe9ywuE/s320/Spag+Squash+Plated+Web.JPG" width="320" /></a></div>
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<img height="63" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicjtW-UVz3uoz2MZsZk39-riW8gxq7sddin_zbpvHpxUiQ07X-YLh91ozfiMaAWfEoucGgtpaiO-F3q1JeXKWq03G1vLCmc6Gk0rQGMOWUmvpcMElSSIo9IfYkNTUztCEDL7zBszQGubw/s200/DSC_0015.JPG" style="filter: alpha(opacity=30); left: 144px; mozopacity: 0.3; opacity: 0.3; position: absolute; top: 954px; visibility: hidden;" width="96" />Laura Pappashttp://www.blogger.com/profile/05043167349571825970noreply@blogger.com0tag:blogger.com,1999:blog-3440448347684266907.post-502697549224066152011-10-16T09:59:00.002-04:002011-10-17T13:09:25.693-04:00Healthy Living Principle #5: Eat More Fat<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjzdJx5elqbJoyBA_RLNQBYgd4EX8b3W1JTRebsvGRiwW1UIOd22UVcF7eyf7CXFnrXD7clqKHzff2E7MMON7aJIkRnSBQrwmQUrgBX-UpVCB7QwIETRSgHzYMFJVg5BqnhYPBRiYNags/s1600/olive+oil.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" oda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjzdJx5elqbJoyBA_RLNQBYgd4EX8b3W1JTRebsvGRiwW1UIOd22UVcF7eyf7CXFnrXD7clqKHzff2E7MMON7aJIkRnSBQrwmQUrgBX-UpVCB7QwIETRSgHzYMFJVg5BqnhYPBRiYNags/s1600/olive+oil.jpg" /></a><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Welcome back to my Principles of Health Series, to refresh yourself on numbers <a href="http://laurapappasblog.blogspot.com/2011/05/what-does-healthy-mean.html">1</a>, <a href="http://laurapappasblog.blogspot.com/2011/06/healthy-living-principle-2-eat-more.html">2</a>, <a href="http://laurapappasblog.blogspot.com/2011/06/healthy-living-principle-3-think.html">3</a>, and <a href="http://laurapappasblog.blogspot.com/2011/08/principle-4-kick-sugar.html">4</a> check the linked blog posts. Today we're talking fat and it's importance in your diet. Newsflash -<b> Fat doesn't make you FAT, it's not 'artery clogging,' and it won't raise your cholesterol. </b></span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">So where did the idea that Fat makes you FAT come about? In summary it started in the 1960s with a study by Ancel Keys called "The Seven Countries Study" in short he had some good science but no convincing results, so he selected data that support his hypothesis that eating fat makes you fat and the myth was born. The study was sponsored by the US government and adopted into food policy and eventually the food pyramid. From here the fear of fat was born, and along with that fear, a food industry focused on removing fat from its food source and creating low fat versions of common foods and even working to create new fats to replace the horrible 'saturated' fat that was thought to clog arteries and lead to heart disease. </span></div>
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<span class="Apple-style-span" style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Now if you're not supposed to be afraid of fat anymore, what types of fat should you focus on adding back into your diet, and why?</span></div>
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<span class="Apple-style-span" style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: large;">What types of fat should I eat?</span></div>
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<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span class="Apple-style-span" style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Focus on eating whole foods and "Good fats" from natural sources like coconut, avocado, olive oil, and grass fed or pastured meats. </span></li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Eliminate man made fats, especially </span><span class="Apple-style-span" style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">trans fats, and anything hydrogenated. </span></li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4_JHFkXr0tM-D4NKr9tNFc5bJIjl5agPLk8pN0OYTIQpfnvAGUIxH-oaVnHZwCcsRdRlGPrSY-fXWpHHgkMBmqkr96P8BpVtGAX8WZ0J8LPdGOqpcOBXHyXMdVGJqqGux9QlyuVIqhGE/s1600/kerry+gold+butter+2.bmp" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" oda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4_JHFkXr0tM-D4NKr9tNFc5bJIjl5agPLk8pN0OYTIQpfnvAGUIxH-oaVnHZwCcsRdRlGPrSY-fXWpHHgkMBmqkr96P8BpVtGAX8WZ0J8LPdGOqpcOBXHyXMdVGJqqGux9QlyuVIqhGE/s1600/kerry+gold+butter+2.bmp" /></a><span class="Apple-style-span" style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Eat Butter - but make it grass fed, because it TASTES so much better and it's much healthier for you </span><span class="Apple-style-span" style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">you can find this at Trader Joe's called Kerry Gold or at Whole Foods,</span></li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span class="Apple-style-span" style="font-family: Arial;">Try Ghee - most commonly known in Indian foods, it's simply clarified butter that is cooked a little longer to give it a slightly smoky flavor. Clarified butter is butter where all of the milk solids have been removed and only the good stuff (the fat) is left over</span></li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span class="Apple-style-span" style="font-family: Arial;">Don't be afraid of Saturated Fats - they are not artery clogging and are very stable fats that are a great addition to you diet</span></li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span class="Apple-style-span" style="font-family: Arial;">Use a variety of good fats in your diet - some are better for cooking and others shouldn't be heated - varying your fats will give you health benefits and keep your food tasting delicous</span></li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span class="Apple-style-span" style="font-family: Arial;">Try to minimize Poly-Unsaturated Fatty Acids (PUFA) - omega 6s and even the 'good' omega 3s which can be found in seed oils and nuts. You need to watch your PUFA intake these since they are highly oxidizable, and when oxidized become dangerous and damaging to our bodies</span><br /><span style="font-family: Arial;"></span></li>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzdcqAaloyhNvpr1S9zW-u_4DGoXB2P71OobatUJzSiecgqBQNnIXDX1plSSD6qEF1g3tI3JKG43oNqiODeYeQbk5ShI6N9Qv2vf_iEPdsxhuzbe7lzImIQPWPC1TMb9S2OagOaxuj-6E/s1600/avocado.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" oda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzdcqAaloyhNvpr1S9zW-u_4DGoXB2P71OobatUJzSiecgqBQNnIXDX1plSSD6qEF1g3tI3JKG43oNqiODeYeQbk5ShI6N9Qv2vf_iEPdsxhuzbe7lzImIQPWPC1TMb9S2OagOaxuj-6E/s200/avocado.jpg" width="187" /></a><span style="font-family: Arial;">Diane Sanfilippo from <a href="http://balancedbites.com/">Balanced Bites</a> has a great (and printable) <a href="http://www.balancedbites.com/PDFs/BalancedBites_FatsAndOils.pdf">chart</a> that very clearly and easily describes what fats to use for cooking. When commonly used fats become unstable and risk going rancid when they are heated is some</span><span class="Apple-style-span" style="font-family: Arial;">thing that most people are unaware of</span><span class="Apple-style-span" style="font-family: Arial;">. Some fats are better kept "cold" or not for cooking and other fats are more stable under heat and are better for cooking/baking/heating. In general the more stable fats are more solid at room temperature - think things like butter, lard, and coconut oil. As a person that used to cook almost everything in olive oil, learning that it shouldn't be heated has had an impact on my cooking. I've been experimenting with cooking mostly with grass fed butter and coconut oil, and even on occasion bacon fat - and am finding what fats bring out the best flavor in the foods that I am cooking. I still use olive oil on occasion when cooking, but when I do I make sure that the heat isn't too high. I like Diane's chart because its an easy one pager - it also has the types of fats that you should "ditch" from your diet because they are 'fake' and man-made like tans fats or highly processed, easily oxidized, and usually very high in inflammatory omega 6 fats.</span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: large;">Why should I eat fat, what's in it for me?</span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Notice how cranky and moody you are when you don't eat fat. People that are chronically on 'diets' and are never eating real, full foods but rather only the fractured no-fat or low-fat versions are always hungry and are never satisfied because they aren't giving their body the fat it needs. When you eat fat your body feels satiated and you feel satisfied and full, you don't need to eat mindlessly or every two hours because you're giving your body what it wants and needs.</span></div>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Grassfed Butter chart from EatWild.com</span></td></tr>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">You need fat to fuel you brain - your brain is important, it runs everything. Your brain runs best when it has fat for fuel. Be an over-achiever and give your brian what it wants, you'll notice you may even experience some additional mental clarity in addition to eating some really yummy foods.</span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">We need fat from butter, olive oil, coconut oil, animal foods, nuts, and avocados to be able to absorb fat soluble vitamins A, E, D and K. </span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Healthy fats:</span><br />
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<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">provide a concentrated source of energy</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">are used to build healthy cell membranes</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">are used to build necessary hormones</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">slow down the absorption of nutrients so we feel full longer</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">help us have healthy skin and hair</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">help with nerve transmission, the brain is 60% fat</span></li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">helps calcium get into bone</span></li>
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<span class="Apple-style-span" style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: large;">How do I add fat into my regular diet?</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvGDsunm9dw-6JgTxCXrP-VybCRfK05Dya9qGZJsdJiZsv-TMK_MZhr4AMr_Anp28Wp4rwozrbOUXAm5eZBAoCQxwehC4at_eNCeN-2016Yl9EG4veSoUzGQ719Dpt6Es6fbMWGQzfaOk/s1600/coconut+oil.bmp" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" oda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvGDsunm9dw-6JgTxCXrP-VybCRfK05Dya9qGZJsdJiZsv-TMK_MZhr4AMr_Anp28Wp4rwozrbOUXAm5eZBAoCQxwehC4at_eNCeN-2016Yl9EG4veSoUzGQ719Dpt6Es6fbMWGQzfaOk/s1600/coconut+oil.bmp" /></a><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">This is probably personal preference, but a good place to start it to think about making sure that you have fat in your meal every time you eat. Still need some help, saute eggs in fat like grass fed butter or coconut oil, put grass fed butter on whatever veggies your eating, add olive oil to a salad, add some full fat coconut milk to your breakfast or any time smoothie, enjoy organic grass-fed beef, organic sausage and bacon and eggs -- the list can go on and on, but this should be enough to get you started. </span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Remember, our bodies require these fats and when we deprive ourselves of fat we don't have the raw materials that the body uses to be the best body that we can be. Not having enough fat in your diet can lead to vitamin and mineral deficiencies, brain/mood/hormone issues, non-stop cravings and hunger. Who would have though that a little bit of grass fed butter could help make all of those things better?</span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: large;">Additional Resources</span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">You don't have to take my word for it, there is a lot of information out there about fats, what is good for you, and what you should eat. Here are some blog posts that if you're interested in learning more about fat that are great resources to check out.</span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><a href="http://www.marksdailyapple.com/">Mark Sission, Mark's Daily Apple</a> Definitive Guide - <a href="http://www.marksdailyapple.com/healthy-oils/">to Oils</a>, <a href="http://www.marksdailyapple.com/saturated-fat-healthy/">to Saturated Fat</a></span></div>
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<a href="http://www.evolvingwell.com/wordpress/page/4/">Jennifer Fugo's Evoloving Well</a> 3 part fat series - <a href="http://www.evolvingwell.com/wordpress/2011/02/11/fat/">Fat Thoughts</a>, <a href="http://www.evolvingwell.com/wordpress/2011/09/06/fat-thoughts-pt2/">Part II</a>, <a href="http://www.evolvingwell.com/wordpress/2011/09/21/fat-types/">Fat Types Part III</a></div>
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<a href="http://balancedbites.com/">Balanced Bites</a> - <a href="http://balancedbites.com/2011/09/faqs-what-are-safe-cooking-fats-oils.html">FAQs What are safe cooking oils</a></div>
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<a href="http://robbwolf.com/">Robb Wolf's</a> revised stance on <a href="http://robbwolf.com/2011/10/05/fish-oil/">Fish Oil</a></div>Laura Pappashttp://www.blogger.com/profile/05043167349571825970noreply@blogger.com0tag:blogger.com,1999:blog-3440448347684266907.post-68101395320668356292011-10-09T21:31:00.002-04:002011-10-10T10:17:12.518-04:00Grilled Chicken Kabobs<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">What's for dinner? I ask myself that question often, almost everyday actually. This weekend we decided to make the most of the summer weather (hitting 80 in October is definitely summer weather when you live in the north east) and make some grilled chicken kabobs. It was really easy and turned out delicious.</span><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><strong>What you need:</strong></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5U-IKGWZSsAVBygDP2nUQPrjNrrBBV9pZZOnq_mAISxSgpR2Tab6y_qKgtFjYr2Aahyphenhyphena7H5dcZTYjz_BSfgsZQlA5RM8mi754EqRLgbytJm0yN2UVkGtJZB54AVdVyqiVDi4795DyQ20/s1600/DSC_0068.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" kca="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5U-IKGWZSsAVBygDP2nUQPrjNrrBBV9pZZOnq_mAISxSgpR2Tab6y_qKgtFjYr2Aahyphenhyphena7H5dcZTYjz_BSfgsZQlA5RM8mi754EqRLgbytJm0yN2UVkGtJZB54AVdVyqiVDi4795DyQ20/s320/DSC_0068.JPG" width="320" /></a><br />
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<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">1 - 2 pounds of chicken thighs </span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">1 large green bell pepper</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">1 large red bell pepper</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">1 large onion </span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Minced garlic</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Olive Oil</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Oregano</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Salt and </span><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Pepper</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Kabob Skewers - wooden or metal</span></li>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><strong>What you need to do:</strong></span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">If you're using wooden skewers you need to soak these in water for at least 30 minutes prior to grilling, if you have the reusable metal ones like I do, no soaking required.</span><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Cut the chicken into small bit size pieces and put in a large bowl. Add about 2tsp of minced garlic, some olive oil, about 2 tsp of oregano, and salt and pepper to taste (but don't actually taste the raw chicken!). Let sit and marinate for 10 minutes or so while you chop all the other veggies.</span><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Chop the red and green peppers into small bite size pieces. You want to make all of the pieces close to the same size so that things cook evenly. Do the same with the onion, keep in mind you can separate some of the pieces or sections of the onion depending on how much onion you want. Even if you're not an onion lover, it adds some nice extra flavor to the chicken if you put them next to each other for cooking.</span><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Ok now it's time for the fun part! Threading all of the ingredients onto the kabob skewer, there is no science to this, you can follow a pattern or not, whatever is your preference.</span><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">After they are done, they are ready for grilling. We cooked ours at about 350 for 15 minutes, turning every 5 minutes or so. Make sure you use something like a pot holder to protect your hand, those metal skewers can get HOT.</span><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Serve them up with another veggie or some sweet potatoes. We had ours with oriental sweet potatoes that I found at Plymouth Produce on Dekalb Pike in Norristown. I was hoping they would be purple, but they still taste good, a little different from the traditional yam or sweet potato that we've had. I peeled and microwaved the potato, then chopped it into slices and sauteed it in grass fed butter with a little salt and pepper. Delicious!</span><br />
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Laura Pappashttp://www.blogger.com/profile/05043167349571825970noreply@blogger.com3tag:blogger.com,1999:blog-3440448347684266907.post-39686938251329759822011-10-04T21:06:00.002-04:002011-10-05T09:18:31.203-04:00Ironman Pocono Mountains 69.1<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;">
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">This weekend I completed the Bike and Run of the Ironman Pocono Mountain 69.1 (since the swim is 1.2, I've removed that from the planned 70.3 distance). Overall it was an amazing experience, and even though the swim cancellation was a HUGE disappointment to me, I'm glad I did it. I thought I was prepared, but actually doing the 56m bike and then the 13.1m run I was able to prove to myself that I really could do it.</span></div>
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<span style="font-family: Arial;">I was Paleo except for my the Powerbar Gels and a little corn in all of the days leading up to the race and even on race day. I didn't hit a wall or bonk at all, I felt good nutrition wise throughout the whole race. I probably should have had a little more on my run, and had I done the swim then I'm sure I would have felt the need to "eat" something sooner than mile 16 on the bike. Generally I eat something like a lara bar or a gel as soon as I get on the bike after finishing a swim.</span><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Here is a recount of what my food and nutrition looked like the days before the race and then during the race itself:</span></div>
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<span style="font-family: Arial;">Pre Race:</span></div>
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<span style="font-family: Arial;">Added some extra sweet potato and some acorn and spaghetti squash (for variety really) to my meals starting on Thursday (race was Sunday).</span></div>
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<span style="font-family: Arial;">Dinner night before was grilled chicken, salad, and mashed sweet potatoes, and lunch had been a burger with no bun with pork roll and a fried egg on it (this was delicious btw) and a half a lara bar.</span></div>
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<a name='more'></a><span style="font-family: Arial;">Race Day:</span><br />
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<span style="font-family: Arial;">Breakfast was a few pieces of veggie egg cassarole (made at home and brought with me), a couple of carrots, cup of black coffee. I then had a lara bar about 20 mins before I actually started racing, blueberry muffin is my current morning favorite.</span></div>
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<span style="font-family: Arial;">Bike:</span></div>
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<span style="font-family: Arial;">Powerbar Gel, Tangerine 2x caffeine at mile 16</span></div>
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<span style="font-family: Arial;">Powerbar Gel, Strawberry Banana, 1x caffeine at mile 30</span></div>
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<span style="font-family: Arial;">Sweet Potato, Apple, and Corn baby food at mile 40</span></div>
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<span style="font-family: Arial;">Powerbar Gel, Tangerine 2x caffeine at mile 50</span></div>
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<span style="font-family: Arial;">Drank 1 bike water bottle of water and 1 of coconut water</span></div>
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<span style="font-family: Arial;">Run:</span></div>
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<span style="font-family: Arial;">Powerbar Gel, Espresso 2x caffeine at mile 4 </span></div>
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<span style="font-family: Arial;">Some water at aid stations, small cups*</span></div>
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<span style="font-family: Arial;">1/3rd banana around mile 9</span></div>
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<span style="font-family: Arial;">Finish:</span></div>
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<span style="font-family: Arial;">Full water bottle</span></div>
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<span style="font-family: Arial;">Cup of warm chicken broth</span></div>
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<span style="font-family: Arial;">About an hour after finish:</span></div>
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<span style="font-family: Arial;">Coconut Water with 5mg BCAA and 1tsp L-Glutamine</span></div>
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<span style="font-family: Arial;">5 or so chocolate covered espresso beans</span></div>
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<span style="font-family: Arial;">A handful of dried cherries</span></div>
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<span style="font-family: Arial;">Dinner:</span></div>
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<span style="font-family: Arial;">Around 5pm: Plaza Azteca Salad, a few chips, and guacamole!</span></div>
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<span style="font-family: Arial;">Two handfuls of chocolate covered espresso beans (these things are addicting) and some more dried cherries</span></div>
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<span style="font-family: Arial;">Mixed berries with almond butter and shredded coconut (warmed up, a easy fruit cobbler)</span></div>
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<span style="font-family: Arial;">So that's what I ate, how did I do??</span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><strong>Overall Race Information</strong></span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Number of Finishers: 1,329 </span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Number of Females: 339 </span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Number of Males: 990 </span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Average Time: 5:22:54 </span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><strong>Laura's Race Information</strong> </span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><strong>Overall: 5:36:51</strong></span><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"></span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Division Place (Age Group): 39/71</span><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Sex Place (Females): 141/316</span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Bike: Time 3:33:20, 15.8 mph</span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">T2: 4:25</span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Run: Time 1:59:06, 9:06 pace</span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Race Highlights:</span></div>
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<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">It was NOT raining on Sunday morning :) and it was cold enough to know I needed to wear pants and a warm base layer</span></li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Getting to sleep in until 5am on race day!</span></li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Having awesome fan support, my parents and the Plenti (THANK YOU)</span></li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">The scenery on the bike, it was beautiful, rural, and super hilly</span></li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Not getting a flat or having any bike trouble, the roads weren't that great</span></li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">All the people that were scattered throughout the bike course banging pots and pans and cheering for the bikers</span></li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Passing a sign for Fresh Farm Eggs and wondering if I could stop by and get some on the way home</span></li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">The volunteers that were standing in the cold and the rain to help make the race great and make sure no one took a wrong turn</span></li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Not getting passed by Tim Marley on the bike, until I realized that he had bike trouble and he didn't pass me because of that rather than the fact that I was going fast</span></li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Finishing the bike, halfway through I realized that the course was WAY hillier than I had bargained for - I should have trained on more hills or maybe came out to practice on the course</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Hitting mile 7 on the run and still feeling strong, despite the pain in my knees</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Not crying at mile 9 - This is where I thought I would cry but didn't - however the last mile was really emotional for me, I had to stop twice just to slow down and BREATHE</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Finishing with a smile on my face and not actually hyperventilating - the last 2 miles is where all of my emotions started to hit, and was starting to have trouble breathing, I wasn't over exerted I was just overwhelmed with what I was about to accomplish!</span></li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Post race Mexican dinner</span></li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial;">Being in the picture on the online local paper, click </span><a href="http://www.poconorecord.com/apps/pbcs.dll/section?Category=PHOTOS1014&S=PR&D=20111002&C=PHOTOS1012&G=100209997&I=71"><span style="font-family: Arial;">here</span></a><span style="font-family: Arial;"> to see it</span></li>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhu5hPqGl1Vku8XganPU_RQHR5-nKopIgmp5nco6HA5kNLTCWH4_d99Z3i3YAMypbStbArQea-v4eSH_rYmD6PP0zAsQW7g2vI-XPLAKHYQFIMqrGhWi4bz6Ff1n0SW2wxW7K9GSpfmssY/s1600/Pocons+Picture+2.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><img border="0" height="213" kca="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhu5hPqGl1Vku8XganPU_RQHR5-nKopIgmp5nco6HA5kNLTCWH4_d99Z3i3YAMypbStbArQea-v4eSH_rYmD6PP0zAsQW7g2vI-XPLAKHYQFIMqrGhWi4bz6Ff1n0SW2wxW7K9GSpfmssY/s320/Pocons+Picture+2.JPG" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">This really is me finishing! See the smile :)</span></td></tr>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Improvements for next year:</span><br />
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<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Single transition - having two transitions was logistically hard for spectators and it was hard to set up for as an athlete</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Being able to do the swim...however the river was raging, it was absolutely the right call to cancel the swim</span></li>
<li><span style="font-family: Arial;">More real time athlete updates so that spectators and people following from home can have a better idea of where we are on the course and when we started!</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Improved road conditions on the bike course - every mile someone was on the side of the road with a bike issue, tire, chain issue, etc</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Getting the bags that they promised and RECOMMENDED we pack full of warm dry clothes and whatever we wanted after the race to the finish</span></li>
<li><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Post race food - this is always an issue for me, they had subway, cookies, and chicken broth...I had chicken broth. Where was the fruit? </span></li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Give athletes some Ironman swag, we paid a lot of money for the race, a 70.3 sticker or water bottle would have been a nice gesture in our race packet</span></li>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGt_AAl8ZXPBOzOUuXOVt6Yxg7o5ZcocrnRQXcMjz8TnpAjMz5icZAtHUj8ulMqrhgRUh1FrAA1dZdi3p4XXsala9yp9foFLfO8oJJ93Q1CyKzh2_xIiOchCRJoyUZ61GnRt38fvcI4Fw/s1600/Poconos+Finish+LP+TP.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGt_AAl8ZXPBOzOUuXOVt6Yxg7o5ZcocrnRQXcMjz8TnpAjMz5icZAtHUj8ulMqrhgRUh1FrAA1dZdi3p4XXsala9yp9foFLfO8oJJ93Q1CyKzh2_xIiOchCRJoyUZ61GnRt38fvcI4Fw/s1600/Poconos+Finish+LP+TP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" kca="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGt_AAl8ZXPBOzOUuXOVt6Yxg7o5ZcocrnRQXcMjz8TnpAjMz5icZAtHUj8ulMqrhgRUh1FrAA1dZdi3p4XXsala9yp9foFLfO8oJJ93Q1CyKzh2_xIiOchCRJoyUZ61GnRt38fvcI4Fw/s320/Poconos+Finish+LP+TP.jpg" width="239" /></a> <br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">This weekend was a really awesome accomplishment, even without being able to do the swim. I realized that I can do it, and I was right at my goal times - 3:30 for the bike and I squeaked under 2 hours for the run. I have some things that I'm hoping to improve for next time and I am set on completing the full 70.3 distance. I want to be a true half ironman finisher, not someone that did 2/3rds of a half ironman once...so Tim and I signed up for Miami 70.3 on October 30th! The Poconos was cold, rainy, and hilly and Miami will be much warmer, flatter, and hopefully drier :) It will be really interesting to see how we do.</span></div>
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<span style="font-family: Arial;">For recovery I'm resting and got a massage on Monday (the day after the race). Right after the race I felt sore in my lower back and I had pain in my knees (which started on the bike and persisted throughout the run). Monday back pain was gone, but knee pain was still there. Two days later I feel great, I actually think that Crossfit workouts that have been a fraction of the time that this Half Ironman took me have left me more sore. Tuesday I did yoga as active recovery and will be getting ready to get back into the swing of normal workouts on Wednesday or Thursday...I'm already planning an 11mile run in Valley Forge Park for Saturday!</span></div>
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Laura Pappashttp://www.blogger.com/profile/05043167349571825970noreply@blogger.com2tag:blogger.com,1999:blog-3440448347684266907.post-44777301720315542242011-10-01T08:14:00.001-04:002011-10-01T08:15:43.568-04:00Almost Race Day<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Race day is tomorrow and everyone that is registered is anxiously watching the weather for rain. The race sent an official Swim Update email on Thursday, and posted on the Poconos 70.3 Facebook page, that the swim has been officially canceled, due to "river to crest at an extremely high level and currents to run at speeds too dangerous to allow athletes in the </span><br />
water." <span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">This is a real bummer, I don't want to swim if the water is unsafe, but at the same time it's no longer a Half Ironman...that was my goal and what I have been training for. </span><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Now on Sunday it will be a Bike and Run "time trial" - 56m bike followed by a 13.1m run. I still think all the rest of the race festivities will be going on and tracking should still be up, even though a third of the race is canceled, it only decreases the mileage from 70.3 to 69.1...but that means I can't get my 70.3 sticker since I will not be doing it. Now I'm contemplating adding another race since I want to be able to say that I did a REAL or FULL Half Ironman, not that I did a HIM once sort of since the swim was canceled.</span><br />
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<span style="font-family: Arial;">A special THANK YOU to my parents and to the Plentui (Chris and Kristin) for coming out to cheers us on and support us even though the weather is supposed to be icky AND the swim got canceled :)</span><br />
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<span style="font-family: Arial;">The race is on Sunday October 2nd, if you're up for tracking our "time trial" results here is the information you'll need to track us on IronmanLive.com</span><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"></span><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Laura's Bib = 1283</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Tim's Bib = 389</span><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Here is what we'll still be doing on the course, don't get me wrong I realize that doing the bike and run will still be a major accomplishment...</span></div>
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Laura Pappashttp://www.blogger.com/profile/05043167349571825970noreply@blogger.com1tag:blogger.com,1999:blog-3440448347684266907.post-67322912034107747402011-09-26T22:00:00.000-04:002011-09-28T09:56:49.449-04:00Taper Week<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;">
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">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 </span><a href="http://highroadcycles.com/"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><strong>High Road Cycles</strong></span></a><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">, 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. </span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">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! </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgytzzp-envQDINnXZ06kye_GKAtTI-kRPsFTL-uZiis9t9MeIVoLHFzeO2oI21s-ScfezLpO7WAjLDU7Gh9KF2qIIln8KY5pD9dAuMlsvV9xFjmTcx2821KHQyiEO2bHnDBkNB2q8D1R4/s1600/powerbar+gel.bmp" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><img border="0" height="181" kca="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgytzzp-envQDINnXZ06kye_GKAtTI-kRPsFTL-uZiis9t9MeIVoLHFzeO2oI21s-ScfezLpO7WAjLDU7Gh9KF2qIIln8KY5pD9dAuMlsvV9xFjmTcx2821KHQyiEO2bHnDBkNB2q8D1R4/s200/powerbar+gel.bmp" width="200" /></span></a><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">After this weekend I know I can do a 50 mile ride and I know that I will be able to run when I get off the bike. I played around with a new fuel after reading a very timely blog post by Nell Stephenson called "</span><a href="http://stephenson.typepad.com/train_with_nellie/2011/09/gels-and-being-paleo.html"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><strong>Gels and Being Paleo</strong></span></a><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">" which was dedicated to how to use carbohydrate gels in training, what to use, and why - this is a non-paleo part of my food for training purposes only, and I don't use them everyday only on the long stuff. I think that I tend to under fuel and under hydrate my athletic activity, something you can get away with on a 5K, 10K, and even half marathon. But it's not something you can get away with when you up to Olympic and Half Iron Distance triathlons. For Sunday, my bike fuel of choice will be some of the squeezy baby food the sweet potato mix, and</span><a href="http://www.powerbar.com/products/37/powerbar-energy-gel-tangerine.aspx"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"> <strong>PowerBar Gels</strong></span></a><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"> - despite being sickeningly sweet (especially to a person that eats virtually no added sugar) I was able to get them down quickly, they boosted my energy, and didn't make my stomach upset (this is actually most important!).</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAmBcp6gQvkq7w18ezhnhXQChoMFJ5FS4RvJ3uvSvtFeBwdpvIokq9Lwotjnq0EBr7KoOM9Q1tjp1gmK7quPaleqrM0lg-w1CA0qxVMqYTjyvYILqRnk9-YrTxRm_KYdC5dn_4yfZED9I/s1600/Tapering+Week.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><img border="0" height="190" kca="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAmBcp6gQvkq7w18ezhnhXQChoMFJ5FS4RvJ3uvSvtFeBwdpvIokq9Lwotjnq0EBr7KoOM9Q1tjp1gmK7quPaleqrM0lg-w1CA0qxVMqYTjyvYILqRnk9-YrTxRm_KYdC5dn_4yfZED9I/s200/Tapering+Week.jpg" width="200" /></span></a><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Now the real hard part begins, today marked the first day of my taper week up to the race. I like to train, I like to beat myself up and challenge myself. Believe it or not, it's easier for me to go and do a 50 mile bike ride that to consciously decide to do nothing and take a rest day. Taper weeks are very hard for me, and it is very important that I prepare correctly for this race since it's a new distance for me and much longer and hillier than anything I've raced before. </span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><strong>My Taper Plan:</strong></span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Monday - tempo pace run, 5miles 40:40 (about an 8:12 mile pace)</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Tuesday - Crossfit WOD -- may have to scale depending on what it is</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Wednesday - REST</span><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Thursday - Crossfit WOD -- again probably have to scale here</span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Friday - LIGHT run or bike, or ideally a swim if I can figure out where to do one</span></div>
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Saturday - REST and hit up the race expo!</span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Sunday - RACE!!!!</span><br />
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">I've also started with the obsessive weather checking, because in a race this long you want the weather to be good. Right now we're looking at rain a few days before, which will hopefully not be too crazy and impact swimming conditions in the river. But it looks like it may be a little chilly for my sleeveless race suit. I may have to think about doing a long sleeved shirt on the bike and something that I can throw off during the run.</span></div>
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</span>Laura Pappashttp://www.blogger.com/profile/05043167349571825970noreply@blogger.com1tag:blogger.com,1999:blog-3440448347684266907.post-42390023244178392052011-09-20T22:42:00.000-04:002011-09-20T22:42:03.295-04:00AC International Triathlon<span style="font-family: Verdana, sans-serif; font-size: x-small;">This weekend marked my second to last triathlon for the year...getting me ready for my big athletic endeavor this year (and ever), the <strong>Poconos 70.3 Half Ironman</strong> which is fast approaching on October 2nd. </span><br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;">The Race Details: </span><span style="font-family: Verdana, sans-serif; font-size: x-small;">The Atlantic City International Triathlon</span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;"><em>.9m Ocean Swim</em></span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">22 Mile Bike</span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">6.2 Mile Run</span><br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Verdana, sans-serif; font-size: xx-small;">Mine is blue and white, but same design</span></td></tr>
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<span style="font-family: Verdana, sans-serif; font-size: x-small;">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.</span><br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;"><strong>The Swim</strong></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbd72XoBQeKh4Llp8DRYEf1zlSNFpDuXV12MkdD5tEjUKWNtaE2Jgb43kmFppb7cOJFOAMIPYVP-8cVoYncDG54mQ7e4dMsSLW5equRPjg4WzQSL7PJOZw2xjw7ew98Eg2oSULI5B6y6E/s1600/AC+Swim.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="196" rba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbd72XoBQeKh4Llp8DRYEf1zlSNFpDuXV12MkdD5tEjUKWNtaE2Jgb43kmFppb7cOJFOAMIPYVP-8cVoYncDG54mQ7e4dMsSLW5equRPjg4WzQSL7PJOZw2xjw7ew98Eg2oSULI5B6y6E/s320/AC+Swim.jpg" width="320" /></a><span style="font-family: Verdana; font-size: x-small;">I was excited for the <a href="http://www.youtube.com/watch?feature=player_embedded&v=KpTJalqwcyw">swim</a>, a .9m (almost a mile) ocean swim was going to be difficult but honestly the hardest part about ocean swims is getting out there and then coming back in...which I did in the Wildwood Tri, so just adding some distance once I got out there. They shortened the swim from .9m to .6m and changed the start location around 5:30am because of conditions, they wanted the swimmers to go with the current because it was pretty strong. When we left transition and headed down the beach to the swim start, the water was really choppy - it was windy and had been raining the night before and the water definitely didn't look as calm as it does in the website picture featured on the AC website.</span></div>
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<span style="font-family: Verdana, sans-serif; font-size: x-small;">Instead of flat water, there were still 8 - 10ft swells where the buoys were. The swim course was down the beach, you go out to the buoys and then keep them on your right and swim down the beach - turn at the yellow ones (marking the first and last buoys). The first 2 heats of men went into the water and we saw them drifting down and struggling to get out to the buoys. A few guys had overshot the buoy and were trying to swim against the current to get back around the first buoy. After the second wave went out and still had just as much trouble, then people started coming in and the lifeguards starting pulling people out of the water on their paddle boards and jet skis - they decided to call the swim. I was on the beach, waiting for them to say go, and instead they said canceled.</span></div>
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<span style="font-family: Verdana; font-size: x-small;">With that I started scanning more for my husband who had been in the first wave, and walked down the beach to see where he may have come out. I made it to the finish and saw him finish the swim and then run into transition only to find that the swim had been canceled. He said the swim was the hardest he had every done and he wasn't the only guy there that was worried about a friend, significant other, or spouse that was also competing and how they were going to do out there in the waves.</span></div>
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<span style="font-family: Verdana, sans-serif; font-size: x-small;"><strong>The Bike</strong></span><br />
<span style="font-family: Verdana; font-size: x-small;">Since the race director was forced to cancel the swim, the Tri no longer became a Tri but an bike and run "time trial" where you are timed on the bike and run and see how you do. I did get a an opportunity to talk with some of the ladies in my age group about tips and tricks for what to wear for a half ironman, what clothes they like on the bike when its cold, and that swimming in skins under your wetsuit worked out pretty well in an Half Ironman. The start of the bike wasn't at the end of T1 like usual, so to space us out we lined up by wave and then they had people walk over the timing mat single file, run to the white line and then start their ride.</span><br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;">The Bike course was primarily on the Atlantic City Expressway - What's that you say? Yes they actually shut down the AC Expressway for a few hours so that we could do the bike. If you have a few minutes check out this <a href="http://www.youtube.com/watch?feature=player_embedded&v=oaPFidhwPP0">video</a> from the race site showing the bike course. It was kind of crazy to be riding on the shoulder and sometimes the right lane of the AC Expressway. The road was surprisingly smooth too, except for the jumping over the rumble strips a few times and going over the bridge on the overpass at Exit 4. The AC Expressway North was mostly shut down, and blocked off. The South side had the right lane blocked, and reduced traffic on it, but that still meant that there were cars. At one point I passed a long row of cars that were backed up, most looked like they were in park and had been there awhile. It was funny to see some of the people standing outside of their cars and taking pictures of us - I'm not sure if they were excited or if they thought we were all crazy!</span><br />
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<span style="font-family: Verdana; font-size: x-small;">The bike was WINDY, it was pretty flat since we were at the Jersey shore. The wind gusts definately made up for the lack of hills though, there were a few times when I was ducking my head and trying to be as aerodynamic as possible and pedaling hard and looking at my computer like, how is it possible that I am only going 12.5mph! Overall I was pretty happy with my time bike time. I averaged about 17.5mph, and generally average about 18 - 19mph, and the 22m bike took me 1:14. I made sure I moved around a lot, since I didn't get a chance to go to the bike shop to get my bike fit adjusted. I'm planning to do that BEFORE the Poconos race. I definately noticed that people were passing me with ease had some crazy bikes, I am happy with my pace and know that I could improve my time if I upgraded my road bike from an entry level one to something middle of the road or tri specfic, but at the end of the day I'm not looking to WIN the race but placing in my age group would be pretty cool.</span><br />
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<span style="font-family: Verdana; font-size: x-small;">I tried some new food to fuel my bike ride too, and had a package <a href="http://www.peterrabbitorganics.com/veggie-blends/">Peter Rabbit Organics</a> Sweet Potato, Corn, and Apple baby food in that cool squeezy pouch. Not thrilled with the corn, but corn doesn't have gluten in it so it's ok on my stomach. I really liked this, it helped give me some energy and was easy to eat on the ride. I also tried some dark chocolate covred espresso beans...these sounded good in theory but were really hard to eat and way too dry. I liked the idea of the caffine boost but in the Half Ironman I think I'll have to find another way to get some caffine. These also sat in my stomach and I felt like they were a little hard to digest.</span><br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;"><strong>The Run</strong></span><br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;">It was quick to go from transition, down the red carpet and out the door to the boardwalk for the run. We cam out of Boardwalk Hall and headed to the right (or South) for 1.5 miles, turned around and headed another 3.1 miles down the boardwalk, had a final turnaround and then finished in front of Boardwalk Hall. </span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">I didn't eat the honey stinger gel that I had planned on my bike since I didn't actually do the swim in this race, so I grabbed it out of my bike pouch and took it with me on the run. I hate eating and drinking when running, so trying to eat this gel while running was going to be a challenge for me. I had the gel over the first 3 miles, and that worked pretty well for me. The wind wasn't too bad on the first part of the boardwalk, but after I passed Boardwalk Hall the second time the wind picked up and then the sand started to blow. At one point when I was running into the wind I had my hand covering my eyes, was running on the center line, and was barely looking up since I was trying to keep the sand out of my contacts. A special thanks to the volunteers that were stationed down at that end making sure we turned around. I was happy with my run, my spilts were between 7:32 and 7:48 for all 6.2 miles :) I felt great when I crossed the finish line, I still had energy, wanted some water but overall felt like I had a good race or time trial I guess I should say. </span><br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;"><strong>Transitions</strong></span><br />
<span style="font-family: Verdana; font-size: x-small;">It was really interesting to have the tranistion area inside the convention hall - there was no question where to go as they said, jut follow the red carpet. It was a bit inconvenient being inside because it was warmer than outside, so when you got outside it felt a bit cooler at first. Also I like to use a GPS watch for my run, and that can't get itself started inside. I just upgraded to a Garmin Forerunner 210 (only because my old one stopped working) and it doesn't have a tri mode on it, so I can't track biking on it. The good thing about it though is that it finds the satelites in a fraction of the time that my old one (the 205) took. So I kept it on during my bike, and when I ran outside for the run it located the satelite right away and I instantly got a reading.</span><br />
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<span style="font-family: Verdana; font-size: x-small;"><strong>Final Wrap Up</strong></span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">So after completing the AC Time Trial, am I ready for the Poconos? Doing a longer tri instead of a sprint one as the last tri experience before the Half Ironman was something I <strong>mentally needed to do</strong>. It's very different doing a 12 mile bike and then jumping to a 56 mile bike, so hopefully my experience with this "middle distance" tri will help me mentally. Although I'm really bummed I didn't do the swim at the same time I'm really glad that I didn't do the swim. I feel strong in the swim and am not worried about the 1.2 mile distance, let's hope I still feel that way after the Half Ironman Race! I did much better on my nutrition this time, using the baby food and honey stinger gel. When I finished this race I didn't feel totally zapped from energy or have an terrible headache or stomach ache like I did at the end of the Philly Olympic Tri in June.</span><br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;">I can tell you one thing, the training for this longer distance tri is really wearing me out. My current bike distance record is 40.5 miles, meaning that it's still 16 miles SHORTER than what I'll have to do on race day. I've been able to fit in a long run (11m), a long swim (~1m in the bay), and a longish bike (40.5m) along with a few brick workouts (Bike and then Run) which are important and have been doing some speed work and hills as well. I'm still doing Crossfit twice a week, and I think that is really helping me stay strong and sane. Basic workouts for the week are rest, Crossfit, and tempo runs usually, and then all the long stuff is all smashed into the weekend. Now that the Poconos race is 2 weeks out, I should be starting to taper, but I have a feeling that I am going to squeeze in a second 10 - 12 mile run and try another long bike, hopefully hitting the 50 mile range.</span><br />
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<span style="font-family: Verdana; font-size: x-small;">Up next....Poconos here I come!</span><br />
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Laura Pappashttp://www.blogger.com/profile/05043167349571825970noreply@blogger.com2tag:blogger.com,1999:blog-3440448347684266907.post-22023751550663424642011-09-15T17:32:00.002-04:002011-09-15T17:39:56.661-04:00Interview with Philadelphia CowShare<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWkqjZatzckJf99ZlLKkqfmRBcf8StHF1EOiiT9IAlLfPltsjtwOwFzox_br5E_jckQBcOLqCa3st1Y5peX167X7-0xvHftS_gPKprJnYWTISXLOs31YOhifyx9HEDvdXCzwKwXpKF3GA/s1600/CowShare-horizontal.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="44" rba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWkqjZatzckJf99ZlLKkqfmRBcf8StHF1EOiiT9IAlLfPltsjtwOwFzox_br5E_jckQBcOLqCa3st1Y5peX167X7-0xvHftS_gPKprJnYWTISXLOs31YOhifyx9HEDvdXCzwKwXpKF3GA/s200/CowShare-horizontal.jpg" width="200" /></a></div><span style="font-family: Verdana, sans-serif; font-size: x-small;">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! </span><br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;">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.</span><br />
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<span style="font-size: x-small;"> </span><span style="color: #38761d; font-family: Verdana, sans-serif; font-size: x-small;"><strong>What is Philly CowShare?</strong> </span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">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.</span><br />
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<span style="color: #38761d; font-family: Verdana, sans-serif; font-size: x-small;"><strong>What areas do you serve?</strong></span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">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. </span><br />
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<span style="color: #38761d; font-family: Verdana, sans-serif; font-size: x-small;"><strong>Are you at farmer’s markets?</strong></span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">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. </span><br />
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<span style="color: #38761d; font-family: Verdana, sans-serif; font-size: x-small;"><strong>Why should I use Philly CowShare?</strong></span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">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. </span><br />
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<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGRT0Q1Uadki-bIwgf6WuEy6WFjRbtPf7S9Fz1yFB4dUxDx-Qw1gJHLG1MpjZHGo__yNkIOuxf6Lb5krZBCTLX8y2BTWpGWjp7NRpqM0GcwCht_HPW58zc_m9pjzyFgZ3PherYU2Q8ny8/s1600/cow+share+cows.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" rba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGRT0Q1Uadki-bIwgf6WuEy6WFjRbtPf7S9Fz1yFB4dUxDx-Qw1gJHLG1MpjZHGo__yNkIOuxf6Lb5krZBCTLX8y2BTWpGWjp7NRpqM0GcwCht_HPW58zc_m9pjzyFgZ3PherYU2Q8ny8/s1600/cow+share+cows.jpg" /></a></div><span style="color: #38761d; font-family: Verdana, sans-serif; font-size: x-small;"><strong>How are your cows raised?</strong></span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">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. </span><br />
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<span style="color: #38761d; font-family: Verdana, sans-serif; font-size: x-small;"><strong>What are your cows fed?</strong></span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">JM: The cows eat grasses and other plants like clover and alfalfa grown in the pastures. In the winter, they eat hay often harvested from the same pastures. </span><br />
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<span style="color: #38761d; font-family: Verdana, sans-serif; font-size: x-small;"><strong>How do you control quality?</strong></span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">JM: Philadelphia CowShare views our farmers as partners. We spend time understanding their farming businesses including their philosophy of farming. We talk to the farmers and visit their farms regularly. We also work with our butcher to be sure every CowShare bundle includes the optimal set of cuts and, together with all the CowShares, utilizes the entire animal. Lastly, we encourage our customers to give us feedback on their experience buying and eating our beef. We want our customers to have a good experience buying from us. This not only includes the taste of the beef and the farm it comes from, but also how it is packaged and delivered. </span><br />
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<span style="color: #38761d; font-family: Verdana, sans-serif; font-size: x-small;"><strong>Who are the types of people that use Philly CowShare?</strong></span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">JM: We sell to individuals, small and large families who want to eat healthier grassfed beef. Our Eighth CowShare is designed for individuals and small families (1-2 adults & 0 – 2 younger kids). Our Quarter CowShare is designed for larger families (1-2 adults & 1 – 3 older kids). </span><br />
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<span style="color: #38761d; font-family: Verdana, sans-serif; font-size: x-small;"><strong>What are the benefits of eating grass fed meat?</strong></span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">JM: Eating grassfed meat impacts our lives and communities in many ways. It is better for the land. It is better for the animals. It is better for you. </span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">The job of the farmer is to manage their herds to promote healthy grass growth that can sustain the weight gain and nutrition of the cows. In return, the cows provide fertilizer as they move through the pastures eating the grass. They also turn grass, something our bodies cannot digest easily, into beef, a food our bodies can digest. Studies have found that beef from grassfed cows contains a better balance of omega 3 and omega 6 fatty-acids and has less overall fat than beef from cows fattened quickly on grain. Grassfed beef also contains CLA (conjugated linoleic acid). CLA is a good fat that may be able to help fight cancer. Eat Wild is a great website to research the health benefits of grassfed beef. They review all the studies and write summaries that don’t require a Ph.D in food science and nutrition to understand. </span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">The trade off for eating grassfed beef from an industry point of view is the amount of grassfed beef available to eat. The conventional process of fattening cows quickly on subsidized corn in a feedlot can produce much more beef on less land than rotational or intensive grazing practices. If you do a simple calculation of total beef consumed divided by the total population of the US, Americans ate 85.5 lbs. of beef per person in 2010. If your business goals extend beyond health to supporting regional farming, the local economy, and reducing the distribution costs, the supply won’t be nearly the same as available conventionally. This is why Philly CowShare created our CowShare bundles. We want to encourage consumers to think about the amount of beef they eat, eat healthy beef and do it in such a way that we can simplify the process of getting beef to the customers. </span><br />
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<span style="color: #38761d; font-family: Verdana, sans-serif; font-size: x-small;"><strong>Why is Philly CowShare unique?</strong></span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">JM:Philly CowShare is a for profit company with a social agenda. We want to create a way for consumers to buy local meat that is sustainably raised, economically viable for area farmers and convenient for busy consumers. We want the most of your food dollar to go to those to raise, produce and prepare your food. To do this, we must create a system for marketing, selling and delivering meat that is simpler and less expensive than the existing industrial food system. </span><br />
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<span style="color: #38761d; font-family: Verdana, sans-serif; font-size: x-small;"><strong>Why is grassfed beef more expensive than conventional beef?</strong></span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">JM:Grassfed beef is generally more expensive than conventional beef. There are several reasons why: </span><br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;">* Pasture-raised grassfed cows require more land to grow.</span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">* Grassfed cows eat grass and not grains subsidized by our government.</span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">* The supply of grassfed beef is a lot smaller than conventional beef.</span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">* Philly CowShare buys cows from area farms. Land near urban environments is often more expensive.</span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">* Philly CowShare buys cows from small to medium size farms that are not subsidized. We want our farms to make a profit so they continue to raise cattle. </span><br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;">A CowShare bundle of beef is cheaper, averaging between $8-$9/lb, than if you were to buy the cuts piece by piece at the farmer’s market or grocery store. We find customers who buy a bundle of beef like a CowShare spend less money overall on their beef consumption because they are more conscious of their consumption. We encourage you to total up the amount of beef you buy and the price you pay for 2 months and compare it to the cost of buying a CowShare. This will help you make an informed decision about the best way for your family to buy beef. </span><br />
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<span style="color: #38761d; font-family: Verdana, sans-serif; font-size: x-small;"><strong>What is your favorite cut of meat and how to prepare it?</strong></span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">JM:This is a tricky question because meal planning and dining really depends on the situation. For a weeknight meal or to feed a crowd, I will either throw a roast in the crockpot or use ground beef to make chili. The ground beef is so versatile, lean and smells like steak. A roast cooked in the crockpot is simple and usually yields leftovers which I turn into soup. </span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">For a dinner for 2 – 4 adults, I will grill 2 T-bone steaks with a little salt and pepper and serve it with a nice salad. I buy my spices from Penzey’s Spice Company. The Chicago steak seasoning is awesome on any of the cuts! </span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">Grassfed beef has less fat and water than conventional beef. You may need to adapt your recipes to retain the juices and tenderness of the cuts. If you are unfamiliar with a particular cut or simply need help adapting your usual recipes, you can email us at <a href="mailto:cook@phillycowshare.com">cook@phillycowshare.com</a></span><span style="font-family: Verdana, sans-serif; font-size: x-small;">. Our cook, Kristi, will be happy to help you. </span><br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;"><strong><span style="color: #38761d;">How do I order?</span></strong> </span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">JM:You can place your order at <a href="http://www.phillycowshare.com/order">www.phillycowshare.com/order</a></span><span style="font-family: Verdana, sans-serif; font-size: x-small;"> and email us at <a href="mailto:info@phillycowshare.com">info@phillycowshare.com</a></span><span style="font-family: Verdana, sans-serif; font-size: x-small;"> if you have any questions. </span><br />
<div style="text-align: center;"><img border="0" height="71" rba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_PiCFhuBhuFlVX3eSDLdG44TXVdYFSIfl44F_HC97Fc_1F8elFBgnmBSwgfhc5-q_JTp1Qwfo9zfYpldPvFeP4DR7k1P8K38TWF2arZQ-sLFlyostNWWkVbD6QHI4wmDMNqlxjTwwtRo/s320/CowShare-horizontal.jpg" width="320" /></div><div style="text-align: center;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">In closing, I wanted to extend a special thank you to Jessica for taking the time to share all of the interesting facts and information about Philadelphia CowShare with me. If you haven't connected with her to get your 1/8th of a share (to me the most economical option) you should look into it today. If you live in the King of Prussia area and want to get in on a cow through Crossfit KoP post to comments and I'll see if there are open slots on the schedule, the Crossfit KoP community is one that appreciates high quality meat delivered to you at a great price that supports local farmers!</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_PiCFhuBhuFlVX3eSDLdG44TXVdYFSIfl44F_HC97Fc_1F8elFBgnmBSwgfhc5-q_JTp1Qwfo9zfYpldPvFeP4DR7k1P8K38TWF2arZQ-sLFlyostNWWkVbD6QHI4wmDMNqlxjTwwtRo/s1600/CowShare-horizontal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: x-small;"></span></a></div>Laura Pappashttp://www.blogger.com/profile/05043167349571825970noreply@blogger.com1tag:blogger.com,1999:blog-3440448347684266907.post-67320013651539625792011-09-13T23:16:00.000-04:002011-09-13T23:17:24.071-04:00How to Go Paleo Workshop<span style="font-family: Verdana, sans-serif; font-size: x-small;">Come out to <a href="http://www.crossfitkop.com/about.aspx">Crossfit King of Prussia</a> this <strong>Wednesday September 14th at 7:30pm</strong> and attend the "<a href="http://www.crossfitkop.com/downloads/Crossfit_KoP_Nutrition_Workshop_Flyer.pdf">How to Go Paleo</a>" workshop.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBOKxPVa-TGCR14VBaZOHeIQ3DB8sLblkD1ypZWius4RMBQhSDqeZbcA_pi0KlVSwZX7ZADin2R4YWlmZ9Ci6D2746kqRRZnGbEHCL-w2H4Gtw_aQCbLg4DFcV-SciDjjtCmKXznKNG1o/s1600/paleo-diet-21st-century-book-cover.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" rba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBOKxPVa-TGCR14VBaZOHeIQ3DB8sLblkD1ypZWius4RMBQhSDqeZbcA_pi0KlVSwZX7ZADin2R4YWlmZ9Ci6D2746kqRRZnGbEHCL-w2H4Gtw_aQCbLg4DFcV-SciDjjtCmKXznKNG1o/s200/paleo-diet-21st-century-book-cover.jpg" width="200" /></a></div>
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<span style="font-family: Verdana, sans-serif; font-size: x-small;">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?</span><br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;">Get a lot of information for a <u>minimal investment</u> - $10 for Crossfit KoP members and $15 for Non Memebers.</span><br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;">I'm looking forward to seeing you there!</span>Laura Pappashttp://www.blogger.com/profile/05043167349571825970noreply@blogger.com0tag:blogger.com,1999:blog-3440448347684266907.post-65948392811615539392011-09-12T10:00:00.003-04:002011-09-12T11:26:13.074-04:00Learn How Gluten is Sneaking into YOUR Diet<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfECOp41xGHGgp54yjIPHB61DtuvWWvDYHCZxqfIwvJ6pxxagGjTeoaTgkyVlVlcdjAk2URQfjGT6NfwMJ8y1D_NQ826eF2TeFxa1aB33Y-dKQS_6zRkiU6bCu7dCnJpyy505IHnx_OOA/s1600/Gluten+Free+Symbol.bmp" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" nba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfECOp41xGHGgp54yjIPHB61DtuvWWvDYHCZxqfIwvJ6pxxagGjTeoaTgkyVlVlcdjAk2URQfjGT6NfwMJ8y1D_NQ826eF2TeFxa1aB33Y-dKQS_6zRkiU6bCu7dCnJpyy505IHnx_OOA/s200/Gluten+Free+Symbol.bmp" width="200" /></a></div><span style="font-family: Verdana, sans-serif; font-size: x-small;">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? </span><br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;">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. <strong>Avoiding gluten</strong> is one of the things <strong>on my top 10 list</strong> of things to change to make you healthier - regardless of who you are or how you currently eat.</span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJxmxtK6y1kon8IHpSw0XVZLkB-RbpOd2j9WeN_KjATzrKI92kIFumZ_BndWwzuMRYJA4W_BwpW5jXq4VBjukukwx3nn9Nb9TKnrmYljj7KqJnYsFw70sjJ6dOBGlct80Ep4ObFnRI3G0/s1600/Gluten+Banner.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="70" nba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJxmxtK6y1kon8IHpSw0XVZLkB-RbpOd2j9WeN_KjATzrKI92kIFumZ_BndWwzuMRYJA4W_BwpW5jXq4VBjukukwx3nn9Nb9TKnrmYljj7KqJnYsFw70sjJ6dOBGlct80Ep4ObFnRI3G0/s320/Gluten+Banner.gif" width="320" /></a></div><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">Check out <a href="http://www.glutenfreeschool.com/sneakygluten/">Jennifer Fugo's FREE teleclass</a> on <strong>Wednesday September 14th at 7pm</strong> 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 <a href="http://www.youtube.com/watch?v=bnjNaKpocSg">quick video</a> to learn a tip about gluten contamination in your own home, and meet Jennifer.</span><br />
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<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana; font-size: x-small;">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!</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4Oe1_xlDakOIfwBEMrtq-ScggvhjWXS7bFUMr8TvN07OmfKuIawuqkUhCIu6ZhvUgmRla9Tsx06o1ZJtbqZZGm7rvTgywCO5nhTepi6eHxKMqGAM-6w3uTlLFI4ogbo-Rn1vXI3EVAyE/s1600/Jennifer+Fugo.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" nba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4Oe1_xlDakOIfwBEMrtq-ScggvhjWXS7bFUMr8TvN07OmfKuIawuqkUhCIu6ZhvUgmRla9Tsx06o1ZJtbqZZGm7rvTgywCO5nhTepi6eHxKMqGAM-6w3uTlLFI4ogbo-Rn1vXI3EVAyE/s200/Jennifer+Fugo.jpg" width="200" /></a><span style="font-family: Verdana; font-size: x-small;">Jennifer Fugo is a certified health coach through the Integrative Institute of Nutrition and has been Named by <strong>Philadelphia Magazine</strong> as a <em>Gluten Free Guru. </em>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. </span></div>Laura Pappashttp://www.blogger.com/profile/05043167349571825970noreply@blogger.com0tag:blogger.com,1999:blog-3440448347684266907.post-83350870909909539682011-09-07T21:53:00.001-04:002011-09-08T09:16:33.606-04:00New Paleo Resource: Eat to Evolve<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-8w0tUcrub4TNBARi1hVz6X_xJAfB66fwePxXavTKi0Gnd7YN9zUpJh5QOhLMvu5NN9NynfnsMrlcC2MWJUVHQI0LbkG7FQ03_sZ36E6nQSLSU7fnsnPbQzAvI8Syvs0l8k_taHMTJvY/s1600/eat_to_evolve_logo.png" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="120" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-8w0tUcrub4TNBARi1hVz6X_xJAfB66fwePxXavTKi0Gnd7YN9zUpJh5QOhLMvu5NN9NynfnsMrlcC2MWJUVHQI0LbkG7FQ03_sZ36E6nQSLSU7fnsnPbQzAvI8Syvs0l8k_taHMTJvY/s200/eat_to_evolve_logo.png" width="200" xaa="true" /></a></div><span style="font-family: Verdana, sans-serif; font-size: x-small;">I'd like to introduce those of you that live in the Philly or Main Line Area to a new local Paleo resource, <a href="http://eattoevolve.com/">Eat to Evolve</a>. 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.</span><br />
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<div></div><div></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTPGZgPXdJeXmydQ-z3DQuhzMtCehHaDC73A5jx9-UbkB-5608fhoTqIlpLQSarao3CnC2WO7gLfUNhnGee-BDa55yqQCKTQgOeojgLhH8pxqg9zFescHrfknTvMDwCRg9Lro1AIEvlAE/s1600/Roger+Relentless.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTPGZgPXdJeXmydQ-z3DQuhzMtCehHaDC73A5jx9-UbkB-5608fhoTqIlpLQSarao3CnC2WO7gLfUNhnGee-BDa55yqQCKTQgOeojgLhH8pxqg9zFescHrfknTvMDwCRg9Lro1AIEvlAE/s200/Roger+Relentless.jpg" width="132" xaa="true" /></a><span style="font-family: Verdana; font-size: x-small;">Roger Dickerman is owner and trainer at the "anti-gym" <a href="http://relentless-fitness.com/">Relentless Fitness Studio</a> 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<a href="http://www.jpmcateringandevents.com/"> JPM Catering </a>and <a href="http://www.mainlinedelivery.com/default.aspx">Main Line Delivery</a> to bring his vision of accessible Paleo food that can be conveniently delivered to your door! </span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana; font-size: x-small;">Check out my interview with Roger sharing more about what Eat to Evolve is, and be sure to check out their website.</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"></div><div></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana, sans-serif;"><strong>What is Eat to Evolve in 25 words or less?</strong></span></div><span style="font-family: Verdana, sans-serif; font-size: x-small;"></span><br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">RD: <strong><em>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.</em></strong></span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana; font-size: x-small;">Take a look at some of our foods pictured here:</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1rxxR1uQ9TywgFqJa8dna21Qd0MhTIEzBG5fjW0-RSqh2eO289MRD7ApLfZahb2uvJac17cM39kJ_qlIQhlp-57z28df0uD8j25pPyxrf6t52i_C-FFaAMCNfy3oah2_YC_p3408OfkE/s1600/Eat+to+Evolve+Meat.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="68" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1rxxR1uQ9TywgFqJa8dna21Qd0MhTIEzBG5fjW0-RSqh2eO289MRD7ApLfZahb2uvJac17cM39kJ_qlIQhlp-57z28df0uD8j25pPyxrf6t52i_C-FFaAMCNfy3oah2_YC_p3408OfkE/s640/Eat+to+Evolve+Meat.png" width="640" xaa="true" /></a></div><br />
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<a name='more'></a>What inspired you to create Eat to Evolve?<br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">RD: The short answer: I see the real magic in proper nutrition.</span> <br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">The long answer begins with that word again: "magic". Today we see "magic pills" marketed to us with disturbing frequency. They are things like acai berry and cleanse products and protein supplements. Ad after ad tells us about their wide-ranging benefits: increased energy, weight loss, gains in lean muscle mass. The reality is that there are no true "magic pills" and that shortcuts of this nature usually lead to nowhere.</span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">Back to my inspiration: real magic. Trends in marketing obscure the surest way to improve your health and quality of life: real, whole nutrition. </span><br />
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<span style="font-family: Verdana, sans-serif;"><strong>How did your background contribute to creating Eat to Evolve?</strong></span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">RD: My background is that of a personal fitness trainer. </span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">Two years ago I began offering an 8-week Transformation program, which combined exercise and nutrition to change lives. I had high hopes, but the end result far exceeded them. I've seen 40+ pounds lost. 12% body-fat dropped from someone who started at 21%. 6 inches lost from a waist that began at 32. Pre-diabetic blood-work improve to normal. Diabetic (Type II) blood-work improve to normal. The sky was the limit. I've seen two Transformers move on to lose over 100 pounds. Powerful stuff.</span> <br />
<span style="font-family: Verdana, sans-serif;"></span><span style="font-family: Verdana, sans-serif; font-size: x-small;">The key was the nutrition. Those who adhered to the nutrition side hit home runs. Those who didn't hit singles. It was that simple.</span> <br />
<span style="font-family: Verdana, sans-serif;"></span><span style="font-family: Verdana, sans-serif; font-size: x-small;">Want to know the best part? Not one single supplement or "magic pill" was part of the program. Not one.</span> <br />
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</font><span style="font-family: Verdana, sans-serif;"><strong>What do you mean by Optimal Nutrition? Why should I care about Optimal Nutrition?</strong></span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">RD: You should care because it will change your life forever.</span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">My definition of Optimal Nutrition is not the same as many others. My definition is rooted in Ancestral Health. </span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">The chain of logic goes like this. We've had an obesity epidemic for a little while. Now we have a diabetes epidemic on our hands. There is no historical precedent for these conditions. The bottom line is that we're doing something wrong today. What was working before? How has that changed to negatively impact our health?</span> <br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">If anyone reading this is interested and wants to take an hour to understand Ancestral Health, watch this: </span><span style="font-family: Verdana, sans-serif; font-size: x-small;"><a href="http://www.youtube.com/watch?v=5dw1MuD9EP4">http://www.youtube.com/watch?v=5dw1MuD9EP4</a> You won't be sorry. </span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">If you don't have an hour, the cliff notes are as follows: eat quality meats, seafood, fresh veggies, fruits, good oils/fats, and some nuts/seeds. Eliminate as much dairy, grains, sugars, processed foods and oils as possible.</span> <br />
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<span style="font-family: Verdana, sans-serif;"><strong>What is your definition of Paleo?</strong></span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">RD: To me Paleo means respecting what you put in your body. It means fueling your body to look, feel, and perform the best it possibly can. It means understanding that you are today what you ate yesterday. </span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">Paleo is such a personal journey. I believe in finding your own way. </span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">Everyone in the Paleo camp can agree on some fundamentals: ditch processed foods and oils, sugars, and grains.</span> <br />
<span style="font-family: Verdana, sans-serif;"></span><span style="font-family: Verdana, sans-serif; font-size: x-small;">Beyond that test, test, test. Some may benefit from controversial categories like quality dairy, potatoes, and nuts. Others won't. But at that point, we're talking about the last 10%.</span><br />
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<span style="font-family: Verdana, sans-serif;"><strong>What type of people will benefit from Eat to Evolve?</strong></span> <br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">RD: It starts with the people who respect what I've said thus far and understand (or wish to test) the power of real nutrition.</span> <br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">It continues with the people who crave convenience, time efficiency, quality and taste.</span> <br />
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<ul><li><span style="font-family: Verdana, sans-serif; font-size: x-small;">Convenience means getting food for your entire week delivered in one shot.</span></li>
<li> <span style="font-family: Verdana, sans-serif; font-size: x-small;">Time efficiency means not having to shop for it yourself, prepare it yourself and package it yourself.</span> </li>
<li> <span style="font-family: Verdana, sans-serif; font-size: x-small;">Quality means trusting that each and every ingredient is top notch (grass fed, free range, local, seasonal, etc.)</span> </li>
<li> <span style="font-family: Verdana, sans-serif; font-size: x-small;">Taste means actually enjoying the food and work of a top notch chef. We're not talking boiled chicken here.</span> </li>
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<span style="font-family: Verdana, sans-serif;"><strong>You mentioned testing. In what ways can someone test the benefits of Eat to Evolve?</strong></span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">RD: Great question. At the end of the day, it's all about self experimentation and finding out what works best for you.</span> <br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">I recommend a 4-week challenge of using Eat to Evolve as 90+% of the food that you consume. Why not 1-week? Removing things like sugar from your regular diet is a big deal! Sugar is addictive, and it will take your body a little time to get over the hump. But when you do, the reward is tremendous.</span> <br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;">Before you begin your 4-weeks, take as many markers of health as possible. Pictures and weight are easy. Take circumference measurements of your chest, waist, and hips using measuring tape. Take your body-fat percentage. If you're feeling ambitious, take a blood test.</span><br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;">Repeat some or all at the halfway mark and then at the close. What happened?</span><br />
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<span style="font-family: Verdana, sans-serif;"><strong>What's your favorite food from Eat to Evolve?</strong></span> <br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">RD: Turkey burgers with carrot-apple slaw. The burgers are really well seasoned and the slaw offsets the meat perfectly. Now I'm officially hungry...</span> <br />
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</font><span style="font-family: Verdana, sans-serif;"><strong>How does it work - how do I order, when do I get my meals, how are they delivered to me?</strong></span><span style="font-family: Verdana, sans-serif;"> </span><span style="font-family: Verdana, sans-serif; font-size: x-small;">RD: Order online at <a href="http://eattoevolve.com/">http://eattoevolve.com/</a>. </span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="color: #222222;">Place your order by </span><span class="Apple-style-span" style="color: black;">midnight Tuesday</span><span class="Apple-style-span" style="color: #222222;"><span style="color: black;"> and</span> have your food arrive on Monday (you can postpone delivery if necessary). Food arrives at your door bagged and separated into environmentally friendly clear plastic containers. Refrigerate and eat!</span></span><br />
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<span style="font-family: Verdana, sans-serif;"><strong>When does Eat to Evolve launch?</strong></span> <br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">RD: <span style="color: black;">We're excited! The first food delivery for the season is scheduled for<strong> Monday, September 12th.</strong> The ordering window for the following <strong>Monday, September 19th opens today</strong>!</span></span><br />
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</font><span style="font-family: Verdana, sans-serif;"><strong>Anything else you'd like to add, comment on, send as a message to your target audience?</strong> </span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">RD: In my mind some of the most beneficial businesses are created to fill a real need. This service is something that I desperately wanted myself and something that I eat on a weekly basis. </span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">I practice what I preach, I love it and I think you will too!</span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">We are at the beginning of what I hope to be a long, happy journey for Eat to Evolve. Please help us serve you better by sending your feedback into <a href="mailto:info@eattoevolve.com">info@eattoevolve.com</a>. You will have a real say in how this food service "evolves".</span><br />
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<div><span style="font-family: Verdana, sans-serif; font-size: x-small;"><strong><span style="font-size: small;">Want to have a real conversation about Eat to Evolve?</span></strong> </span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">RD: Readers of Laura's blog can call me personally at <strong>215.880.5966</strong>. </span></div><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">My last words are a huge thank you to Laura Pappas for allowing me to talk to you all, for her amazing work as a rising star in the fitness world, and for being a kindred spirit in the search for the perfect human diet!</span>Laura Pappashttp://www.blogger.com/profile/05043167349571825970noreply@blogger.com1tag:blogger.com,1999:blog-3440448347684266907.post-43908913288481403032011-09-01T16:00:00.000-04:002011-09-01T16:00:01.102-04:00You've Got Questions....I've Got Answers<span style="font-family: Verdana, sans-serif; font-size: x-small;">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.</span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBZ9dK12rWPjOn7bNz_A9V-P2ow_yiBQruqCHKptdGGOi9toyob8IONmNKKxmGouVNhOT-4RiiDAXjceIQL0In0stqRphur5bTyAjY4OFtzqJr5R-223XNNoQtv65JKLP4HFGAlOBYycY/s1600/Questions+and+Answers+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" qaa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBZ9dK12rWPjOn7bNz_A9V-P2ow_yiBQruqCHKptdGGOi9toyob8IONmNKKxmGouVNhOT-4RiiDAXjceIQL0In0stqRphur5bTyAjY4OFtzqJr5R-223XNNoQtv65JKLP4HFGAlOBYycY/s1600/Questions+and+Answers+2.jpg" /></a></div><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;"><em><strong><span style="color: blue;">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</span></strong></em> </span><br />
<a name='more'></a><span style="font-family: Verdana; font-size: x-small;">Melinda - gum even through it's "sugarless" contains artificial sugars and sugar alcohols - these sugars still have the same effect that regular sugar has on your body - it spike insulin and causes an inflammatory response. I'm not sure if gum is hitting your sugar craving but it could be. If you really want to be to the letter on the strict Paleo I would recommend cutting the gum since it has the sugar and sugar alcohols. So what can you do instead of gum - if you're looking for something minty and clean - a Paleo substitute would be to chew on some mint leaves (I happen to have an excess of mint growing in my garden so that is really easy for me to get). You could also try brushing your teeth or rinsing with mouth wash - that might give you the minty hit and help tell you that you're done eating. Instead of having gum, try drinking some more water or having an unsweetened tea. Check in with yourself and see if you're actually hungry.</span><br />
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<span style="color: blue; font-family: Verdana, sans-serif; font-size: x-small;"><em><strong>What are some less guilty cheats/treats. When/how should or can they be incorporated. - Megs</strong></em></span><br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;">Megs - first it depends on who you are and what your goals are when and how to incorporate treats into your normal food. If you're happy with your current weight, body comp then you'll be able to incorporate things like treats. If you're looking for Paleo Treats - sticking to things like fruit are "least guilty" and doing something simple that feels a little more like a traditional treat. I like to make my version of a Paleo fruit cobbler - I heat up blueberries with a tablespoon of almond butter and some unsweetened coconut flakes, mix it up and it turns out to be delicious. As for some other treats, there are a few Paleo Dessert Books out there - but it's important to remember that Desserts, even in Paleo-land are still sometimes foods. They are things to enjoy on occasion and in moderation and not daily. Check out Nikki Young's book <a href="http://www.paleocookbook.com/paleo-sweets">Paleo Sweets</a> or try the <a href="http://www.amazon.com/Make-Paleo-Grain-Recipes-Occasion/dp/1936608863/ref=sr_1_1?s=books&ie=UTF8&qid=1311798683&sr=1-1">Primal Palate's cookbook</a> which also includes a lot of delicious sounding desserts as well as quite a few listed on their site under their <a href="http://www.primal-palate.com/p/recipes.html">recipe</a> tab!</span><br />
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<span style="color: blue; font-family: Verdana, sans-serif; font-size: x-small;"><em><strong>What separates the elite crossfitter from the good one? Is it a super strict diet? Working out everyday? Twice a day? What separates a Froning and Spealler from the average crossfitter? – Dan</strong></em></span><br />
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<span style="font-family: Verdana; font-size: x-small;">Dan - Great question, I think genetics might be the first thing that separates the elite from a good Crossfitter. I think it's individual to each person too, but dedication is definitely key - dedication to training, food, sleep, and overall lifestyle are consistent things in the elite athletes. As far as workout type and load, I think the elite guys and women are all VERY STRONG. Each athlete does their own thing - it was rumored that Spealler was doing 3 workouts a day for training up until the games. Elite Crossfitters do every workout with a purpose, they don't go to the gym and do whatever is on the board or is programmed that day. They are working on strength, areas that are their weakness, and they are definitely not doing the long "sexy-metcon" that most Crossfitters really love to do.</span><br />
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<span style="color: blue; font-family: Verdana, sans-serif; font-size: x-small;"><em><strong>When not on a strict paleo diet (meaning you will allow for non-paleo food and drink every once in a while) and you are out at the bar, what is the best alcohol to drink that is not wine? – Mike Fab</strong></em></span><br />
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<span style="font-family: Verdana; font-size: x-small;">Mike - even strict Paleo diets include the occasional alcohol indulgence - unless you're doing a specific challenge or have chosen not to have alcohol be part of your food, having an occasional drink is part of a balanced Paleo life. So what to get when you're at the bar...the best Paleo-friendly </span><span style="font-family: Verdana; font-size: x-small;">alcohols to drink are clear and non-sugar based - so stick with a vodka, tequila, or whiskey. If you're not planning to order it on the rocks, try a vodka soda or Robb Wolf's famous NorCal Margarita - tequila, club soda, and lots of lime. Beer is made from grains and loaded with sugar, so not a very good Paleo choice. Wine is better since it's grain free, but is still high in sugar, and yes is not always what you want to be drinking at a bar!</span><br />
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<span style="color: blue; font-family: Verdana, sans-serif; font-size: x-small;"><em><strong>How about portion sizes of the different macro nutrients. Obviously a 200lb guy needs different portions compared to me [much smaller, 5'2" lady]. As do someone in maintenance, weight loss/gain. - Megs</strong></em></span><br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;">Megs - the Paleo/Primal model doesn't have a set macro nutrient ratio like other diets do - and unfortunately this is another one of those it depends on who you are, what your goals are, and what works for you question. If you're looking to lean out, you probably want to limit your carbs a bit, if you're a very active athlete you probably need to eat more fat, protein seems to be a personal thing some people do well with more, and some do better with less. A good starting place on portions is to think about protein being the size of your fist (the size of your fist is smaller than the size of a 200lb guy's fist), fat filling your hand if you were to open it, and veggies to fill up 2 hands together. Start with that and then see how you feel - are you full? are you still starving? and then play with a little more or less fat, protein, veggies, adding fruit, etc until you find what works for you. Once of the reasons that eating a Paleo diet is sustainable is because you don't need to weigh and measure, your body will tell you what you need and how much you need - you just have to trust it. If you're not seeing the results that you want, they you need to start writing down what you're eating and take a look at it from a common sense perspective - yes common sense is still used in Paleo-land. If you're eating a pound of cashews a day, 3 lara bars, and a pound of fruit and aren't seeing any weight loss you need to start tinkering with the quality of the Paleo foods you're eating and to dial back things like a ton of nuts.</span><br />
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<span style="color: blue; font-family: Verdana, sans-serif; font-size: x-small;"><em><strong>A guideline for someone training for another sport (tri, hockey, running) and crossfitting. I.e How to balance the two to avoid losing strength and not over training or getting injured. - Megs</strong></em></span><br />
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<span style="font-family: Verdana, sans-serif;"><span style="font-size: x-small;">Megs - this is a great question and one that I think a lot of athletes at Crossfit King of Prussia mix - being a Crossfitter and doing another sport. What I've learned in Crossfit is that less is often times more, you can sub your sport specific workout with a Crossfit workout for anything that is "junk mileage" or "easy run" or fill it in the "cross training" blank. You can also use Crossfit as a speed workout or tempo run. Crossfit is great for building strength, increasing lung capacity (especially if you're doing the CFE workouts) and for general improved fitness. </span></span><br />
<span style="font-family: Verdana, sans-serif;"><span style="font-size: x-small;">I'm glad you included the balance part because that is very important - it depends on your other training load and your personal recovery time in addition to your food, sleep, and stress levels. Over training is very easy when you're following a training plan for another sport and then adding Crossfit to it - you need to be careful to plan rest days and respect your rest days and most importantly listen to your body's cues. If you are so sore you cannot walk, don't go to heavy squats if that's what's on the agenda at Crossfit, if your are noticing nagging sickness that's another sign that you need to dial it back.</span></span><br />
<span style="font-family: Verdana, sans-serif;"><span style="font-size: x-small;">It's triathlon season for me, so I dial my Crossfit back to 2x per week and try to go on the strength days if I can work it into my schedule since I'm getting more than enough met-con through the bike rides, runs, and brick sessions (bike to run). I've found this combination works best for me, ironically I need to plan the rest days more than the training days to make sure I'm giving my body enough time to recover. When I'm following a training program I take out things like 4m easy run, 10m easy bike and replace those workouts with rest or Crossfit.</span></span><br />
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<span style="color: blue; font-family: Verdana, sans-serif; font-size: x-small;"><em><strong>Dealing with the frustrations of being or feeling like you are at a plateau with strength, body fat, etc. Some things to try or other ways to look at it and maybe you aren't stuck or going backwards. - Megs</strong></em></span><br />
<br />
<span style="font-size: x-small;">Megs - Plateaus stink and are discouraging, and they are usually long - hence why they are called plateaus. If you have stalled in your progress you need to mix it up and try something new. Address the issue by re-evaluating both your workouts and your food. Maybe your workout schedule is too tough, and the stress you're putting on your body is causing a release in cortisol which is not letting you lose your extra weight - so you need to dial it back a little bit. Maybe you've fallen into a routine and need to try something new, adding cross training or sprints, or maybe you've lost your intensity and need to amp up what you're doing a bit more. From a food perspective, it could be taking that final step and removing something that's iffy from your diet (e.g., dairy) or it could be adding something back in and seeing if that helps you run and perform better. </span><br />
<span style="font-size: x-small;">To avoid being discouraged, try to focus on how far you've come and all of the positive things you've accomplished and most importantly don't give up. It's not uncommon to get lots of strength gains at the beginning of a workout program and then have weeks and months go by until you get another PR. If you find yourself going backwards, use that as a jump start to move the needle back in the direction you want to be going in.</span></span>Laura Pappashttp://www.blogger.com/profile/05043167349571825970noreply@blogger.com0tag:blogger.com,1999:blog-3440448347684266907.post-37358001839235693072011-08-29T20:28:00.001-04:002011-08-29T20:28:00.959-04:00Sunday Cooking<span style="font-family: Verdana, sans-serif; font-size: x-small;">I took advantage of everyone recovering from the flooding Post Hurricane Irene to do some Sunday cooking to get ready for the week. So what did I make?</span><br />
<br />
<ul><li><span style="font-family: Verdana, sans-serif; font-size: x-small;">Egg Cassarole (for 2 to eat all week for breakfast)</span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: x-small;">Sweet Potatoes (for dinners and post workout)</span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: x-small;">Pot Roast (Sunday Dinner and Monday Dinner)</span></li>
</ul><span style="font-family: Verdana, sans-serif; font-size: x-small;"></span> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRkiC_neA4n66hJ978p4Ek2qld9fzIu3GCGdZjF8xuHkZf2gQY2wGPjfI7wO4VBgrML0qI_VCN45Q6R3bsIWVZlwzdwCUrZq_M00ihAe18gyj8jbN_rUFFJVSiw3ISoJsElnIadx0H_Lo/s1600/Sunday+Cooking+Aug+28+2011.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Verdana, sans-serif; font-size: x-small;"><img border="0" height="180" qaa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRkiC_neA4n66hJ978p4Ek2qld9fzIu3GCGdZjF8xuHkZf2gQY2wGPjfI7wO4VBgrML0qI_VCN45Q6R3bsIWVZlwzdwCUrZq_M00ihAe18gyj8jbN_rUFFJVSiw3ISoJsElnIadx0H_Lo/s320/Sunday+Cooking+Aug+28+2011.jpg" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">Sunday Cooking!</span></td></tr>
</tbody></table><span style="font-family: Verdana, sans-serif; font-size: x-small;"></span> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">I did all of this cooking at the same time, so that while my Pot Roast is cooking on the stove, I'm chopping up my sweet potatoes. For the first 15 mins of cooking the sweet potatoes I'm chopping the veggies and cracking eggs for the egg cassarole. After everything is in the oven/cooking on the stove then I clean up everything I used to prepare. I like cooking, and when I'm cooking I tend to listen to podcasts - I'm a big Robb Wolf fan, and to me there is nothing better than cooking up a whole bunch of Paleo goodies while listening to Robb Wolf (I know I'm a bit of a nutrition-dork!).</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana; font-size: x-small;"></span> <span style="font-family: Verdana; font-size: x-small;"> </span></div><a name='more'></a><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana; font-size: x-small;">This was my first time tackling a pot roast, and was inspired by my dwindling supply of meat from Philly Cow Share (a new 1/8th of the cow is coming in November!) - I had about a 2.5 pound chuck roast that I had no idea what to do with. With some quick cookbook paging through I found a recipe that called for a chuck roast in my Paleo Diet Cookbook, Perfect Paleo Pot Roast. Since it wasn't 100 degrees out, and Pot Roast used to be one of my favorite meals that my mom made, I decided to give it a try.</span></div><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">Here is what I made, I used the recipe from the Paleo Diet Cookbook, but modified it slightly. I </span><span style="font-family: Verdana, sans-serif; font-size: x-small;">left out the cayenne pepper, added garlic, used indian chili powder (its a little spicier than traditional mexican chili powder), and for the veggies I added sweet potatoes to the pot. Here is the recipe based on what I actually put in the pot.</span><br />
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<ul><li><span style="font-family: Verdana; font-size: x-small;">~2.5lb grassfed chuck roast</span></li>
<li><span style="font-family: Verdana; font-size: x-small;">1tsp indian chili powder</span></li>
<li><span style="font-family: Verdana; font-size: x-small;">1tsp cumin</span></li>
<li><span style="font-family: Verdana; font-size: x-small;">1 tsp oregano</span></li>
<li><span style="font-family: Verdana; font-size: x-small;">1tsp paprika</span></li>
<li><span style="font-family: Verdana; font-size: x-small;">1/2 tsp black pepper</span></li>
<li><span style="font-family: Verdana; font-size: x-small;">1 T minced garlic (about 1 clove minced)</span></li>
<li><span style="font-family: Verdana; font-size: x-small;">1 cup marsala wine</span></li>
<li><span style="font-family: Verdana; font-size: x-small;">1 cup high quality chicken broth</span></li>
<li><span style="font-family: Verdana; font-size: x-small;">1 large onion</span></li>
<li><span style="font-family: Verdana; font-size: x-small;">6 carrots</span></li>
<li><span style="font-family: Verdana; font-size: x-small;">6 stalks of celery</span></li>
<li><span style="font-family: Verdana; font-size: x-small;">2 small sweet potatoes</span></li>
</ul><span style="font-family: Verdana, sans-serif;"></span><span style="font-family: Verdana, sans-serif; font-size: x-small;">Put the roast in a large stock pot and add the rub (all spices) to coat the roast. Brown it on all sides for about 8 minutes, and then add the veggies. Sautee for another 6 mintues, add the wine and chicken broth, bring to a boil and then turn on low and cover, let cook for 2 hours. </span><br />
<div></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana, sans-serif; font-size: x-small;"></span></div><div><span style="font-family: Verdana, sans-serif; font-size: x-small;"> </span></div></font><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiKbr1rbDRhyphenhyphentcrBW6yQVy5dBvyDJjyEuaKqWNpt9XUiNVVzBQyKtRv7C5WiCCbNg8ldogmCoH0VeuSwzXYho3vDiR4osQGgLdc7Bk1d_am1s2MS3_HT0Y45tzBqOE8IIz7Prr152g2M0/s1600/Paleo+Pot+Roast+Aug+28+2011.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif; font-size: x-small;"></span></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
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<tr><td style="text-align: center;"><img border="0" height="180" qaa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjm-wUY6IAH8VW1JxhRdlMCD1oZqItm1m2JmCIDqurvDzhcLBmdNB5-pmUCd6Ixc_HrIxgwttQ4Hqd1xstNeyb8JpO-Injs6HtbBWLvI70v10kWk-eSjtzJ6l4ASeVU0V4rotV7aeh2J0/s320/Paleo+Pot+Roast+Platter+Aug+28+2011.jpg" style="margin-left: auto; margin-right: auto;" width="320" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Verdana, sans-serif;">Paleo Pot Roast with Veggies</span></td></tr>
</tbody></table><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjm-wUY6IAH8VW1JxhRdlMCD1oZqItm1m2JmCIDqurvDzhcLBmdNB5-pmUCd6Ixc_HrIxgwttQ4Hqd1xstNeyb8JpO-Injs6HtbBWLvI70v10kWk-eSjtzJ6l4ASeVU0V4rotV7aeh2J0/s1600/Paleo+Pot+Roast+Platter+Aug+28+2011.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif; font-size: x-small;"></span></a></div><br />
<div> </div></font><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="180" qaa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV76N1XX9_lpJclfdLGgubbJD4LOOKsuhvywxYMKv1LeDO2Hi2JIC5n11JVumaILxFWz9HkKnDf5L92sDMsXNNxyfh64SJARUoxohusnnm-x2TbgChYu-_kzb0NkPyTaPUSpe-WH6JRro/s320/Paleo+Pot+Roast+Aug+28+2011+2.jpg" style="margin-left: auto; margin-right: auto;" width="320" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Verdana, sans-serif;">My Dinner on Sunday Night</span></td></tr>
</tbody></table><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV76N1XX9_lpJclfdLGgubbJD4LOOKsuhvywxYMKv1LeDO2Hi2JIC5n11JVumaILxFWz9HkKnDf5L92sDMsXNNxyfh64SJARUoxohusnnm-x2TbgChYu-_kzb0NkPyTaPUSpe-WH6JRro/s1600/Paleo+Pot+Roast+Aug+28+2011+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif; font-size: x-small;"></span></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div> </div></font><span style="font-family: Verdana, sans-serif;"><span style="font-size: x-small;">In addition to the pot roast and roasted veggies - which has a little bit of a spicy kick from the indian chili powder, I sauteed bok choy with shallots to round out my meal. </span></span><br />
<span style="font-family: Verdana, sans-serif;"><span style="font-size: x-small;"></span></span> <br />
<span style="font-family: Verdana, sans-serif;"><span style="font-size: x-small;">So while the pot roast was bubbling away on the stove, I worked on creating the sweet potatoes and egg cassarole. </span><span style="font-size: x-small;"></span></span><br />
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<tr><td style="text-align: center;"><img border="0" height="180" qaa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiogZeWHmeyymepQSYNLsdnyjDY7B4Ej9hSKDlnP0Gkula38kKw2KhkAC3joYYYSeQUBNOcCuxjOJKs8ApJqJVc_3JuoQYsbLaOvkNztsueo18nWDUFtl-irDdXXhcONCcgQNMbco_6w3U/s320/Sunday+Cooking+Aug+28+2011+2.jpg" style="margin-left: auto; margin-right: auto;" width="320" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Verdana, sans-serif;">Egg Casarole and Sweet Potatoes!</span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Verdana, sans-serif; font-size: x-small;"><strong>Sweet Potatoes</strong> - these are super easy:</span></div><ul><li><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">3 – 4 Sweet Potatoes</span></div></li>
<li><span style="font-family: Verdana, sans-serif; font-size: x-small;">2 -3 T, Grass-fed butter or Coconut Oil</span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: x-small;">2 tsp Cinnamon</span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: x-small;">1 tsp Nutmeg</span></li>
</ul><span style="font-family: Verdana, sans-serif; font-size: x-small;"></span><br />
<div><span style="font-family: Verdana, sans-serif; font-size: x-small;">Wash and peel sweet potatoes. Cut into thin circles/half circles depending on how big your potatoes are and fill a glass baking pan. Add 2 -3 tablespoons (depending on how many potatoes you have) of grass-fed butter or coconut oil to the potatoes. Sprinkle the potatoes with 2 tsp cinnamon and 1 tsp nutmeg to evenly cover the potatoes. If some aren’t covered, add a little more in a 2 to 1 ratio of each spice. Bake at 400 for 40 to 50 minutes until soft - the thinner the sweet potato slices, the faster this will cook.</span> </div><br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;"><strong>Veggie Filled Egg Cassarole</strong></span><br />
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<div><span style="font-family: Verdana, sans-serif; font-size: x-small;">15 eggs, well beaten</span></div><span style="font-family: Verdana, sans-serif; font-size: x-small;">½ cup of coconut milk (full fat is best)</span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">1/2 red pepper, chopped </span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">1 head of broccoli, chopped</span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">1 tomato, chopped</span><br />
<span style="font-family: Verdana, sans-serif;"><br />
<span style="font-size: x-small;"></span></span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">Preparation:</span><br />
<span style="font-family: Verdana, sans-serif;"><br />
<span style="font-size: x-small;"></span></span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">Preheat oven to 350 and grease with coconut oil glass Pyrex casserole dish. Whisk all your eggs in a big bowl and add coconut milk. Chop all fo the veggies and line the bottom of the casserole dish with them. Pour the egg mixture into the dish, using a spatula to get all of the egg mixture out. Make sure all of the veggies are covered in egg, push around as needed for balance, and then put it in the oven. Baked for 25- 30 minutes at 400 - right next to the sweet potatoes.</span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">There isn't a science to this egg recipe, I make it a little differently each time I make it depending on what I have in my fridge and what I got in the CSA box that week.</span><span style="font-family: Verdana, sans-serif; font-size: x-small;"></span></span>Laura Pappashttp://www.blogger.com/profile/05043167349571825970noreply@blogger.com1tag:blogger.com,1999:blog-3440448347684266907.post-13893891587443490632011-08-26T14:47:00.001-04:002011-08-26T14:53:35.469-04:00My New Favorite Paleo Stuff!<span style="font-family: Verdana, sans-serif; font-size: x-small;">All of you that are part of the Paleo community know how important it is to support it, in one of my posts a few weeks ago I talked about how Paleo is becoming more and more </span><a href="http://laurapappasblog.blogspot.com/2011/07/paleo-is-reaching-tipping-point.html"><span style="font-family: Verdana, sans-serif; font-size: x-small;">mainsteam</span></a><span style="font-family: Verdana, sans-serif; font-size: x-small;">. A few weeks ago was the first </span><a href="http://ancestryfoundation.org/Ancestral_Health.html"><span style="font-family: Verdana, sans-serif; font-size: x-small;">Ancestral Health Symposium, AHS</span></a><span style="font-family: Verdana, sans-serif; font-size: x-small;">, which was a Paleo/Primal focused gathering of all of the amazing minds that are helping to push the movement forward and share all of the benefits of a Paleo life. </span><br />
<br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">The great news is that the AHS was a success and they are already planning the next one for 2012, and the even better news for me is that instead of it being out in California again, 2012 is going to be on the east coast. There was so much amazing information shared in AHS and I wanted to share with you how you can go and watch the recorded lectures </span><a href="http://vimeo.com/ancestralhealthsymposium"><span style="font-family: Verdana, sans-serif; font-size: x-small;">here</span></a><span style="font-family: Verdana, sans-serif; font-size: x-small;">. I am working on watching them all, but take a look and see what's interesting to you. I'm already a huge a fan of <a href="http://robbwolf.com/">Robb Wolf</a>, <a href="http://www.marksdailyapple.com/">Mark Sission,</a> the <a href="http://whole9life.com/9-blog/">Whole 9</a>, and <a href="http://stephenson.typepad.com/train_with_nellie/">Nell Stephenson</a> (who have videos that you can watch from the AHS as well as their own blogs and books) but I also learned about a lot of other bloggers that are out there in Paleo land that are doing great work. I wanted to share some of these new resources with you, they'll be added to my list of blogs as well.</span><br />
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<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="http://www.amazon.com/Make-Paleo-Grain-Recipes-Occasion/dp/1936608863/ref=sr_1_1?s=books&ie=UTF8&qid=1311798683&sr=1-1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Order The Book!" height="200" id="Image6_img" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjejIx7V9CN_Vxa1b2TfZamGBwI_UBW-CDuSCShkcT1kLGcrt68p_YwO18Rcp17SuVSdIK7LRNygltYCwClOCDMNJbuHqdA0gKtezuXgTVUZP2mKNmBauBVG2PD-y8CWEwOiPrv-F5nrWTl/s200/Make+It+Paleo+Widget.jpg" width="156" /></a><span style="font-family: Verdana; font-size: x-small;"><a href="http://www.primal-palate.com/">The Food Lover's Pirmal Palate</a> - is written by an amazing couple that is 100% (well basically) Paleo, and they are based in PA! They are on the other end of the state, but reading their blog and learning more about their cookbook that is currently on <a href="http://www.amazon.com/Make-Paleo-Grain-Recipes-Occasion/dp/1936608863/ref=sr_1_1?s=books&ie=UTF8&qid=1311798683&sr=1-1">Pre-Release at Amazon.com </a>has left me feeling instantly connected with them. Take a look at their blog and what they are doing, and definitely reserve a copy of their cookbook today - the images and recipes look amazing and staying true to the Paleo theme should be easy to make. I pre-ordered my copy already, grab yours too.</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
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</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana; font-size: x-small;"><a href="http://cavegirleats.com/">CaveGirl Eats</a> - another close to home blogger who works out at Crossfit Tribe, which for those who don't know is right over the bridge in NJ and is the home gym of Steve's Club. She's got a great perspective, sense of humor, and takes Paleo beyond just food and also addresses how you can be more Paleo with your body care! I've added CaveGril Eats to my regular blog roll and am hoping to run into her at one of the many Crossfit events coming up this fall.</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana; font-size: x-small;">A few more blogs that landed on my radar from the AHS are <a href="http://nomnompaleo.com/">Nom Nom Paleo</a> and <a href="http://www.fitbomb.com/">FitBomb</a>, add these guys to your reading list and let me know what you like! What else do you read that you think I should be checking out?</span></div><br />
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</div>Laura Pappashttp://www.blogger.com/profile/05043167349571825970noreply@blogger.com2tag:blogger.com,1999:blog-3440448347684266907.post-22198390777447363102011-08-25T12:27:00.000-04:002011-08-25T12:27:49.300-04:00You've Got Questions...<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtjra-FswnerxOOzwsck-F8FxjIUTq2-ZXt_UbdRVr6HLznqAFzzzTPoCR3PlVveqyn5bQ0MqL7n3l9WXWRUAgIC1QfwruWX5Yvk0xA7VqHZY0bI6dIkNJ41omoRXYQkhgx5JME473P7s/s1600/Question+Sign.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" qaa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtjra-FswnerxOOzwsck-F8FxjIUTq2-ZXt_UbdRVr6HLznqAFzzzTPoCR3PlVveqyn5bQ0MqL7n3l9WXWRUAgIC1QfwruWX5Yvk0xA7VqHZY0bI6dIkNJ41omoRXYQkhgx5JME473P7s/s1600/Question+Sign.jpg" /></a></div><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">I want to know what's on your mind - related to nutrition and fitness that is. </span><br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;">Do you have questions about being Paleo, Crossfitting, Rest and Recovery, Triathlons, Food... Please submit your questions via the Comments section on this blog post or you can email it directly to me through my Contact tab. I'd love to hear what's on your mind and pull your questions together for a future blog post.</span>Laura Pappashttp://www.blogger.com/profile/05043167349571825970noreply@blogger.com5tag:blogger.com,1999:blog-3440448347684266907.post-23619430751641235742011-08-15T22:37:00.002-04:002011-08-25T13:59:02.737-04:00Grilled Chicken Fajitas<span style="font-family: Verdana, sans-serif; font-size: x-small;"></span><span style="font-family: Verdana, sans-serif; font-size: x-small;">I love Mexican food, trouble is when you eat Mexican out a lot of times its loaded with corn, beans, rice, and cheese. You can make delicious Paleo friendly Mexican food as well, and you won't even miss the rice and beans or the cheese and sour cream that would come along with this dish in a traditional Mexican restaurant. I made this on a Friday night and it was delicious, it was great as leftovers the next day as well. </span><br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;"><strong>Grilled Chicken Fajitas</strong></span><br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;"><em>Ingredients (makes 4 - 6 servings):</em></span><br />
<ul><li><span style="font-family: Verdana, sans-serif; font-size: x-small;">4 chicken breasts, cut into thin even strips </span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: x-small;">1 large onion, cut into thin slices </span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: x-small;">1 yellow or orange pepper, 1 red pepper, and 2 green pepper, cut into thin slices </span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: x-small;">1 large tomato, chopped </span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: x-small;">1 large ripe avocado </span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: x-small;">Romaine or bib lettuce </span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: x-small;">Olive oil </span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: x-small;">4 tsp chili powder </span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: x-small;">4 tsp cumin </span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: x-small;">2 tsp paprika </span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: x-small;">salt and pepper</span></li>
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<div></div><span style="font-family: Verdana, sans-serif; font-size: x-small;"><em>Cooking / Grilling Directions:</em></span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;"></span><br />
<div></div><span style="font-family: Verdana, sans-serif; font-size: x-small;">Mix 2 tsp of chili powder, 2 tsp of cumin, and 1 tsp of paprika along with a little bit of olive oil in a bowl. Add a little salt and pepper along with the spices and mix until the chicken is evenly coated.</span><br />
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<div><span style="font-family: Verdana, sans-serif; font-size: x-small;">Cut the onion and peppers into slices and mix in a separate bowl with some olive oil and salt and pepper. mix the vegetables until they are evenly coated. Put the vegetables into the grill basket for easier grilling.</span></div><span style="font-family: Verdana, sans-serif; font-size: x-small;"></span><br />
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<div><span style="font-family: Verdana, sans-serif; font-size: x-small;">Wash the lettuce and wash and cut the tomato and avocado into slices. Arrange the lettuce, avocado, and tomatoes on a plate.</span></div><span style="font-family: Verdana, sans-serif; font-size: x-small;"></span><br />
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<div><span style="font-family: Verdana, sans-serif; font-size: x-small;">On the grill, first add the grill basket with the veggies you’ll want to grill the veggies for about 10 to 15 minutes. After the veggies have been on for a few minutes, place the chicken strips directly on the grill and grill approximately 3 – 4 minutes each side depending on the thickness of the chicken. When you flip the chicken, stir the veggies in the grill basket as well. </span></div><span style="font-family: Verdana, sans-serif; font-size: x-small;"></span><br />
<div></div><span style="font-family: Verdana, sans-serif; font-size: x-small;"></span><br />
<div><span style="font-family: Verdana, sans-serif; font-size: x-small;">Remove the chicken and the veggies and place on top of the pile of lettuce, tomato, and avocado and enjoy!</span></div>Laura Pappashttp://www.blogger.com/profile/05043167349571825970noreply@blogger.com1tag:blogger.com,1999:blog-3440448347684266907.post-31354215997267220812011-08-12T13:59:00.001-04:002011-08-12T15:04:19.771-04:00Healthy Living Principle #4 - Kick the Sugar<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCKBDk92rDIvZLv1-hL2tTXiAQzAA2zI5-GaI2OuzIZ8840C-UqE1Pdv3EExRSfLqc0EhqNOP_CGqkyZSTjuLI18h-iZ5GcLLUq6cBPoNryWNZUkxycoO9SUlf2ONC1xnW5IN72-RXyRw/s1600/sugar.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" naa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCKBDk92rDIvZLv1-hL2tTXiAQzAA2zI5-GaI2OuzIZ8840C-UqE1Pdv3EExRSfLqc0EhqNOP_CGqkyZSTjuLI18h-iZ5GcLLUq6cBPoNryWNZUkxycoO9SUlf2ONC1xnW5IN72-RXyRw/s320/sugar.jpg" width="320" /></a></div><span style="font-family: Verdana, sans-serif; font-size: x-small;">Sugar is everywhere in the Standard American Diet, pretty much anything that comes in a package has sugar added to it somewhere. Do you check nutrition labels before you buy things, I advise you start doing it immediately if you don't. You'd be surprised where sugar is hidden - in your favorite jar of tomato sauce, most salad dressings and marinades, that quick go-to meal from Trader Joe's that you just have to saute... the list goes on and on, and the sugar isn't only in things that you think of as sweet like cakes and cookies. </span><br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;">What's so bad about sugar anyway? I've done a few in-depth posts on sugar which you can read here: <a href="http://laurapappasblog.blogspot.com/2010/10/sugar-its-not-that-sweet.html">Sugar, It's not that sweet</a> and <a href="http://laurapappasblog.blogspot.com/2011/01/fructose-not-so-innocent-sugar.html">Fructose, the not so innocent sugar</a>. Here are some highlights from those posts, and some facts about sugar to help you understand how you process sugar when you eat it, in any form.</span><br />
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<ul><li><span style="font-family: Verdana; font-size: x-small;">Consuming sugar (in any form natural, artificial, etc) causes an <strong>insulin response</strong> in the body, the insulin response is directly related to how much sugar is taken in</span></li>
<li><span style="font-family: Verdana; font-size: x-small;">Most Americans are <strong>insulin resistant</strong>, which means that it requires larger and larger amounts of insulin to process the same amount of sugar you eat - <em>this is what eventually leads to type 2 diabetes in many people</em></span></li>
<li><span style="font-family: Verdana; font-size: x-small;"><strong>Increased insulin responses</strong> from being insulin resistant and eating sugar in our diets increases the <strong>amount of inflammation</strong> in your body which leads to many <strong>diseases</strong>: coronary heart disease, type II diabetes, high blood pressure, and stroke (e.g., many of the diseases we are trying to avoid to stay healthy)</span></li>
<li><span style="font-family: Verdana; font-size: x-small;"><strong>Artificial sweeteners</strong> may not have any calories but they have the same effect on your body's insulin response, which encourages your<strong> body to hoard calories</strong> and <strong>store them as fat</strong> every time insulin is released.</span></li>
<li><span style="font-size: x-small;"><span style="font-family: Verdana;"><strong>Sugar</strong>, not fat, is actually the culprit in adding many of the <strong>extra pounds each year</strong></span></span></li>
<li><span style="font-family: Verdana; font-size: x-small;">Sugar is sneaky and is <strong>added in foods under many names</strong>, its not just white and brown sugar. Sugar is also called things like <em>high-fructose corn syrup, maple syrup, rice syrup, cane syrup, cane juice, honey and molasses, glucose, maltose, dextrose, and more!</em></span></li>
<li><span style="font-family: verdana; font-size: 85%;"><span style="font-size: x-small;"><strong>Sugar is addictive</strong>! As native populations are westernized (experienced to the western culture and diet) the increase of western diseases rises (cardiovascular disease, hypertension, diabetes) along with the consumption of modern foods primarily ones containing refined sugar.</span></span></li>
</ul><span style="font-family: Verdana, sans-serif; font-size: x-small;">What can you do to "kick the sugar" out of your diet? </span><br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana, sans-serif; font-size: x-small;"><strong>1. Start by being more aware of where sugar hides, reading labels, and making better choices.</strong> </span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">Read labels and see where sugar is mentioned. The sooner it's mentioned in the ingredient list the more sugar is in the product. Don't stop reading the first time you see it mentioned either, you'll often find sugar listed a few times under different names. Be careful of sugar free too, sugar free probably means it has an artificial sweetener. Look for things sweetened naturally with honey or juice as healthier alternatives.</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgofP1rsH_w0vAkVUApLcDHrdLnUERDzl3JidK-hOHEzn8xoKALqw09BRLPvJjrtSk-atmp8vdbc31n8lPSPgGThIB_Ut5NCfjGpUHTzqqdZkAuE31iXk6ZpY53ERUb6O2DQZ1PsYxofek/s1600/Sugar+Nutrition+Label.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="190" naa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgofP1rsH_w0vAkVUApLcDHrdLnUERDzl3JidK-hOHEzn8xoKALqw09BRLPvJjrtSk-atmp8vdbc31n8lPSPgGThIB_Ut5NCfjGpUHTzqqdZkAuE31iXk6ZpY53ERUb6O2DQZ1PsYxofek/s400/Sugar+Nutrition+Label.jpg" width="400" /></a></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWHh59OWd-5y-u13Qb-n8HEGUk9G1OiNxouYyzw0tyh3Zucr6zCpKjB8yYhmPbHFn7YgSYNJmISi-gVNQzB0gh7HAWGWQHevruWGHcgNE7EmLIlkp8dR5tk-IW9I_3DAjVO4h-OuYNrWs/s1600/Grocery+Cart.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" naa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWHh59OWd-5y-u13Qb-n8HEGUk9G1OiNxouYyzw0tyh3Zucr6zCpKjB8yYhmPbHFn7YgSYNJmISi-gVNQzB0gh7HAWGWQHevruWGHcgNE7EmLIlkp8dR5tk-IW9I_3DAjVO4h-OuYNrWs/s1600/Grocery+Cart.jpg" /></a><span style="font-family: Verdana; font-size: x-small;"><strong>2. Eat whole foods and unprocessed foods, foods that aren't packaged</strong></span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana; font-size: x-small;">It's tough to add sugar to vegetables that you buy at the farmer's market. When you are eating whole foods you are getting more nutrients. </span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
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<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7tiEyAwIYLXojDgO0GkEYlFN3chTLHFafKIYMO8vcDjZ37eQGDh8nXaw2V6bVltWVV5IEo21vi42ltLKYSWpUFQUQOm24UFyIUUNIbMNpVITo6JTkIQOmCiX8tlqIgRLLi2PtQ2p_bII/s1600/Pacakged+Stir+Fry.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" naa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7tiEyAwIYLXojDgO0GkEYlFN3chTLHFafKIYMO8vcDjZ37eQGDh8nXaw2V6bVltWVV5IEo21vi42ltLKYSWpUFQUQOm24UFyIUUNIbMNpVITo6JTkIQOmCiX8tlqIgRLLi2PtQ2p_bII/s1600/Pacakged+Stir+Fry.jpg" /></a><span style="font-family: Verdana; font-size: x-small;"><strong>3. Make your own <u>stir fry</u> (or fill in the blank here)</strong></span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana; font-size: x-small;">I know that it's convenient to buy already prepared food and just heat it up, but you can make really delicious meals quickly with a little prep and thought. I'd much prefer eating freshly grilled steak and veggies (cook time, approximately 15 minutes) than a frozen package of already cooked chicken in veggies in an Asian inspired sauce (cook time ~10 mins)</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
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</div><span style="font-family: Verdana; font-size: x-small;"><strong>4. Don't trust the "healthy" label</strong></span><br />
<span style="font-family: Verdana; font-size: x-small;">Read the labels and ingredients on "health" foods too. Just because it's for sale at Whole Foods or Trader Joe's, labelled gluten free, or heart healthy don't assume that the item actually IS healthy. Many foods that aren't good for you are trying to find something good in them and highlight that. Be careful about things labeled Organic as well, Organic Cookies are not good for you just because they are organic! As we I said in #1, <strong>read the label</strong> and see if there are added sugars hiding there and remember to take a look at the rest of the ingredients as well. If it tastes too good to be truly healthy for you...it just might be too good to be true. </span><br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;">Real world example #1: <strong>Cashew Pretzel Zone Bar</strong> -- how many times do you see sugar listed in this "healthy" bar?<em> **hint I bolded it for you**</em></span><br />
<span style="clear: left; cssfloat: left; float: left; font-family: Verdana, sans-serif; font-size: x-small; margin-bottom: 1em; margin-right: 1em;"><img alt="Cashew Pretzel Bar" class="margin-bottom-18" height="89" src="http://images.abbottnutrition.com/ZONEPERFECT/IMAGES/cashew-pretzel-detail.png" width="200" /></span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">Ingredients:</span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">Soy Protein Nuggets (Soy Protein Isolate, Tapioca Starch, Salt), Roasted Cashews (Cashews, Peanut Oil, Salt), Yogurt Chips (<strong>Dried Cane Syrup</strong>, Fractionated Palm Kernel Oil, Nonfat Milk, Nonfat Yogurt Powder [Cultured Nonfat Milk], Soy Lecithin, Lactic Acid Powder [Modified Corn Starch, Lactic Acid], Natural Flavor), Pretzels (Wheat Flour, Salt, <strong>Corn Syrup</strong>, Yeast), Corn <strong>Syrup, Fructose Syrup</strong>, Caramel (<strong>Corn Syrup</strong>, <strong>Sugar</strong>, Nonfat Milk, Fractionated Palm Kernel Oil, Glycerine, Milk Protein Concentrate, Cream, Natural Flavor, Salt, Soy Lecithin, Disodium Phosphate), Soy Protein Isolate, <strong>Brown Rice Syrup</strong>, Peanut Flour, Peanut Butter, <strong>Fructose</strong>.</span> <br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;">Less than 2% of the Following: Glycerine, High Oleic Safflower Oil and/or High Oleic Sunflower Oil, Natural Flavors, Xanthan Gum.</span><br />
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<span style="font-family: Verdana; font-size: x-small;">Real world example #2: Cranberry Almond + Antioxidant KIND Bar</span><br />
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<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="http://www.kindsnacks.com/media/catalog/product/cache/1/image/9df78eab33525d08d6e5fb8d27136e95/c/r/cranberry_almond.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="CRANBERRY ALMOND + ANTIOXIDANTS" border="0" height="67" id="image" src="http://www.kindsnacks.com/media/catalog/product/cache/1/image/9df78eab33525d08d6e5fb8d27136e95/c/r/cranberry_almond.jpg" title="CRANBERRY ALMOND + ANTIOXIDANTS" width="200" /></a><span style="font-family: Verdana, sans-serif;"><span style="font-size: x-small;"><strong>Ingredients : </strong>Almonds, dried cranberries (cranberries, <strong>sugar</strong>, sunflower oil), macadamias, <strong>honey</strong>, <strong>non GMO glucose</strong>, puffed rice, chicory fiber, soy lecithin, Vitamins: Vitamin A Acetate, Ascorbic Acid (Vit C), D-Alpha Tocopheryl Acetate (Vitamin E).</span></span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
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</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmVKqt9LoMdcGhZvxpHVBtWsEqp8ddGP1txbJY-u4LGLsEUES2Tcqu_PKJKJ5kSth8XZh_t_nlYAYjzDqK9cKnxaVs3dTwW8EWFdNDteyJOZ7GVCXrUgSVWJmvz3fXWskRvNednZmsCoc/s1600/No+Sugar.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="149" naa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmVKqt9LoMdcGhZvxpHVBtWsEqp8ddGP1txbJY-u4LGLsEUES2Tcqu_PKJKJ5kSth8XZh_t_nlYAYjzDqK9cKnxaVs3dTwW8EWFdNDteyJOZ7GVCXrUgSVWJmvz3fXWskRvNednZmsCoc/s200/No+Sugar.jpg" width="200" /></a><span style="font-family: Verdana; font-size: x-small;"><strong>5. Try a Kick the Sugar Challenge</strong></span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana; font-size: x-small;">Call it what you like, a sugar detox, a sugar cleanse, trying the <a href="http://whole9life.com/category/whole-30/">Whole 9's Whole 30 program</a>...Try to remove all processed sugar and artificial sweeteners too from your diet for 21 to 30 days (3 to 4 weeks) and you'll start your body's healing process to become less insulin resistant. Move towards a more whole foods diet, if you follow a Paleo or Primal diet like I do, you'll notice that your diet is very low in sugar. A Paleo diet contains only naturally occurring sugars found in fruits and vegetables, and occasionally the little bit of honey or high quality maple syrup depending on what you're eating (e.g., Paleo Treats!)</span></div>Laura Pappashttp://www.blogger.com/profile/05043167349571825970noreply@blogger.com0tag:blogger.com,1999:blog-3440448347684266907.post-67717415040787285392011-07-31T18:37:00.004-04:002011-08-11T12:23:07.814-04:00Paleo is reaching its Tipping Point<span style="font-family: Verdana, sans-serif; font-size: x-small;">The Paleo Diet is reaching its tipping point. You know that critical point that Malcom Gladwell talks about in his book? The movement started to gain momentum last year when I realized that a few of my co-workers were in a transformational program addressing workouts and nutrition - and guess what their nutrition plan was...yup basically Paleo. Next thing I knew 10 or more people I worked with were changing their diet to Paleo, Robb Wolf released his book The Paleo Solution and it made the New York Times Best Seller List, Art DeVaney and Robb Wolf were featured on Nightline, Paleo is listed on the US News report about diets, and this week Yahoo featured an article titled "Paleo Diet: Smart eating or latest fad?"</span><span style="font-family: Verdana, sans-serif; font-size: x-small;"> "<a href="http://shine.yahoo.com/event/vitality/paleo-diet-smart-eating-or-latest-fad-2514781/">Paleo Diet: Smart eating or latest fad</a>?"* </span><span style="font-size: x-small;"><br />
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<div style="text-align: center;"><span style="font-size: x-small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdLDEd1puO6xIcLv_s99FaaQSaAR_5qPfOv4U0yj7UCar11uzBB-hZAoW3zlOjM0MMOdry2ISkDMUWI0EJQgyYnsAgKAhjI44jYFofMP01AUO5gNXi4j6Z-l7mjcFUyQbo9U335XDPdzk/s1600/Paleo+Meal.jpg" imageanchor="1" style="clear: left; cssfloat: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdLDEd1puO6xIcLv_s99FaaQSaAR_5qPfOv4U0yj7UCar11uzBB-hZAoW3zlOjM0MMOdry2ISkDMUWI0EJQgyYnsAgKAhjI44jYFofMP01AUO5gNXi4j6Z-l7mjcFUyQbo9U335XDPdzk/s1600/Paleo+Meal.jpg" t$="true" /></a></span></div><div style="text-align: center;"><span style="font-family: Verdana, sans-serif; font-size: x-small;"><em>Image used in the Paleo article by Getty Images - Please note: baby corn = not Paleo and the sauce that is covering the ribs is probably not Paleo either</em></span></div><div style="text-align: left;"><span style="font-size: x-small;"></span> </div><div style="text-align: left;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">Why is Paleo on the tipping point? Simple answer: because it works and people are seeing results. They are feeling better, experiencing more energy, improving their body compesition, but most importantly they are noticing that they are getting clincially healthier too. Paleo practitioners are reducing inflammation in their body and noticing that they don't have headaches anymore. They are healing their gut which has been damaged by the constant onslaught of anti-nutrients that are found in grains, legumes, and dairy, and they are reducing their risk of lifestyle diseases (or syndrome X as it's also called) like obesity, diabetes, and heart disease.</span><br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;"><a name='more'></a><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;">As the successful health benefits continue and more and more people buy into this eating reformation, you are going to start hearing more about the Paleo/Primal diet. And when it finally reaches that mainstream point, watch out because the Paleo movement focuses on whole foods, foods that are in season, and local and organic food, which means that what people put into their carts when they go to the grocery store will drastically change and the food companies aren't going to like it.</span><br />
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<span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;">With all new eating fads, it's important to be wary of immitators attempting to take advantage of the publicity. Watch out for packaged foods that claim to be Paleo or Primal. You need to understand what Paleo is and read the ingredients on anything that has a label before you purchase it</span>. <span style="font-family: Verdana, sans-serif;"> Check out the <a href="http://stephenson.typepad.com/train_with_nellie/2011/07/primal-strips-a-good-paleo-option-not-so-much.html">Primal food example Nell Stephenson</a> found and blogged about at Whole Foods, a product called Primal Strips that is most certainly not Paleo/Primal!</span></span></span></div><div style="text-align: left;"></div><div style="text-align: left;"><br />
<div style="text-align: left;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">So what are the principles of a Paleo diet, I think the Yahoo article actually summarized the basics of the Paleo diet quite well: </span></div><span style="font-size: x-small;"></span><span style="font-family: Verdana, sans-serif; font-size: x-small;"></span><span style="font-family: Verdana, sans-serif; font-size: x-small;">So there you have it eat meats, fish, eggs, vegetables, fruits, nuts and seeds and little starch and knock out of your diet all the excess sugar, grians, dairy, and legumes. Sounds like part of the definition of Crossfit's world class fitness to me!</span><br />
<blockquote><div style="text-align: left;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">"The idea is simple: You eat a diet that's gluten-free, but rich in lean, organic meats, fish, poultry, eggs, vegetables, fruit and nuts. As much as possible should be sourced locally. You exclude grains, legumes, dairy products, salt, refined sugar and processed oils."</span></div></blockquote><div style="text-align: left;"></div><div style="text-align: left;"></div><div style="text-align: left;"></div><div style="text-align: left;"></div><br />
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<em><span style="font-size: xx-small;">*Disclaimer - this is not a complete timeline of Paleo in the news, just the stuff that I specifically remember</span></em> </div></div>Laura Pappashttp://www.blogger.com/profile/05043167349571825970noreply@blogger.com2tag:blogger.com,1999:blog-3440448347684266907.post-18076059280169967922011-07-27T14:14:00.001-04:002011-07-27T14:15:57.321-04:00The 2011 Crossfit Games<span style="font-family: Verdana, sans-serif; font-size: x-small;">This weekend kicks off the </span><a href="http://games.crossfit.com/"><span style="font-family: Verdana, sans-serif; font-size: x-small;">2011 Crossfit Games</span></a><span style="font-family: Verdana, sans-serif; font-size: x-small;"> - starting this weekend on July 29th - 31st. The Games are held in Carson, CA at the Home Depot Center - the same place that they were held in 2010 when I was in attendance along with 5 other members of the Crossfit King of Prussia team. Going to the Games last year to COMPETE was an amazing experience, one that for me was probably once in a life-time, so it's bittersweet that this year that Games are coming into a new level of legitimacy and this year I'm not a part of it.</span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyxlEFsz6PKp6XznqHb79IpVxV-KYPQjlC89wH5bFOeRaZUmcQyFmPwmMlUPv0QZAKb2K0N9PFHjDaDwSsCLIlClCatoBP57g2uG6vB6rCR-zir5gYNNTVBHV6gIOQhLq4_gm_Mad00t4/s1600/2011+Crossfit+Games.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyxlEFsz6PKp6XznqHb79IpVxV-KYPQjlC89wH5bFOeRaZUmcQyFmPwmMlUPv0QZAKb2K0N9PFHjDaDwSsCLIlClCatoBP57g2uG6vB6rCR-zir5gYNNTVBHV6gIOQhLq4_gm_Mad00t4/s1600/2011+Crossfit+Games.png" t$="true" /></a></div><br />
<span style="font-family: Verdana; font-size: x-small;">What has elevated Crossfit to the next level - in a word Sponsorship. Forbes magazine featured an article on Crossfit, <a href="http://blogs.forbes.com/sportsmoney/2011/07/22/crossfits-relationship-with-reebok-enhances-its-financial-and-commercial-credibility/">CrossFit’s Relationship with Reebok Enhances Its Financial and Commercial Credibility</a> by Patrick Rishe. Reebok's sponsorship has gotten the Crossfit name out there, and the Games are now not something that is only on a Crossfitter's radar since Reebok is sponsoring the Games and offering the winner $250K with a total prize purse of $1 Million...yes, you read that correctly. Last year the winners took home $25K...<a href="http://games.crossfit.com/features/photos/2010-female-champ-kristan-clever">Kristan Clever</a> and <a href="http://games.crossfit.com/features/photos/2010-male-champ-graham-holmberg">Graham Holmberg</a> were the top woman and man from last year who are probably hoping to repeat that experience since they are both competitors for the 2011 Games and this year would be able to win ten times more money for the same title. To date there hasn't been a repeat winner of the Games, but it is the Crossfit Games, where you are supposed to prepare the the unknown and the unknowable you never know what will happen at the Games.</span><br />
<a name='more'></a><span style="font-family: Verdana; font-size: x-small;">In the Forbes article, they talk about how Crossfit has been elevated to a sport. In Crossfit we think of ourselves as athletes, but I have never thought of Crossfit itself as a sport. In essence I think of it as the anti-sport since the goal is constantly varied, functional movements where routine and expertise in one area is the enemy and being good to great verses expert across the all broad time and modal domains is the key to success as a Crossfitter. The article also mentions a Paleo diet as part of the success story for one of the athletes that is competing at the Games. The article explains what Paleo is at a really high level - in a way that makes sense and is in fact favorable compared to all of the other press that the Paleo / Primal diet has been getting recently. Being a Paleo follower myself, I was happy to see the positive Paleo mention and that it's a topic that would come up around the athletes dinner table.</span><br />
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<span style="font-family: Verdana; font-size: x-small;">It will be interesting to see who watches the Games online this year, will it be only Crossfitters or will it draw a variety of others people who aren't Crossfit Athletes, closer to something like the X Games. One thing I'm certain about is that anyone that watches the Games is going to be impressed with the athletes and their performance and intensity. Just looking at the stats on these athletes is impressive. As a Crossfitter I'm amazed at the numbers and times that these men and women are putting up on benchmark Crossfit WODs, some of it is hard to even understand how you can do something that fast! And when you are competing at the Crossfit Games, Crossfit takes the workouts to a new level. </span><br />
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<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixNz0dCpGHrauDULPI6fbi3vUxKSVummE1AxRPq5k5G067kvMFhbfk77mQc1zRWaXRPKs_76_6JiCm64cWWAiQJp78qseX1vbJSoGryK380caROOT5qtEK96cRXzudyfzAWINah0wx22U/s1600/Swim+Test+Announced.png" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="192" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixNz0dCpGHrauDULPI6fbi3vUxKSVummE1AxRPq5k5G067kvMFhbfk77mQc1zRWaXRPKs_76_6JiCm64cWWAiQJp78qseX1vbJSoGryK380caROOT5qtEK96cRXzudyfzAWINah0wx22U/s320/Swim+Test+Announced.png" t$="true" width="320" /></a></div><br />
<span style="font-family: Verdana; font-size: x-small;">They announced on the Games Site on July 26th that there will be a swim test for all of the athletes, so now there is speculation of what they will do with that (I'm sure all of the athletes that are swimmers, former swimmers or triathletes are secretly cheering). Can you imagine going to compete with the best in the world in an athletic event where you have <strong><u>NO IDEA</u></strong> what you are going to have to do? You don't know how many workouts, what weights, how long, what time, and will most likely include something you've never trained to do (e.g., swimming, or last year moving sandbags in a wheel barrow). I can't wait to see what the Games is going to reveal this year, and I wish all competitors lots of luck. Any guesses on what the swim workout is going to be? Any predictions on the winners? I don't know that I have a female favorite, but I'm really hoping to see <a href="http://games.crossfit.com/features/veteran-chris-spealler">Chris Spealler</a> come out on top for the men, he's an amazing athlete, a great coach, and a really cool person. I also like Ben Smith - thanks to Jason Lyons for putting him on my radar - it would be great to see him in the top 5.</span>Laura Pappashttp://www.blogger.com/profile/05043167349571825970noreply@blogger.com2tag:blogger.com,1999:blog-3440448347684266907.post-78208790402278762272011-07-22T12:21:00.001-04:002011-07-22T19:34:06.839-04:00Summer Heat Wave<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjknRcmua4l6H-pvplzgFsTazs-yO-MhBNXZeQVY5NlOe3T4gaAllUymnugR3n-GLI-DJSqMQkDcyQ2n_UlmE3urp30cI4KR4jWVjwlsd3NFcvjHucLLsbYSpPuwQS2-RX0SkCDDEqAYZk/s1600/MonsterHeatWave.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="164" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjknRcmua4l6H-pvplzgFsTazs-yO-MhBNXZeQVY5NlOe3T4gaAllUymnugR3n-GLI-DJSqMQkDcyQ2n_UlmE3urp30cI4KR4jWVjwlsd3NFcvjHucLLsbYSpPuwQS2-RX0SkCDDEqAYZk/s320/MonsterHeatWave.jpg" t$="true" width="320" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">Much of the country is currently in the midst of a summer heatwave, when the mercury rises on the thermometer (do they even make thermometers with mercury in them anymore?) you need to make sure you are keeping yourself cool. It's important to stay hydrated and really listen to your body in the heat to avoid injury and to avoid heat related illness - you don't want to sideline your performance or your weekend plans because you didn't take care of yourself in the heat.</span></div><br />
<span style="font-family: Verdana; font-size: x-small;">Its especially important to take care of yourself if you've decided that you're going to continue working out in the heat - especially to all of the people that are running outside and doing Crossfit it's important that you know what heat related illnesses can feel like so if you start to feel any of the warning signs you can dial back your training or your workout. Just because it's hot doesn't mean stop training, but it does mean train smarter and make sure you're prepared by hydrating throughout the day and staying in tune with your body.</span><br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;">What can you do to prevent the heat related illnesses? Here are a few tips, this is by no means a comprehensive list, but simply a few things to think about over the next few heat filled days.</span><br />
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<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-K2FCzWVEEV-ULhzLg5X7UPhAxrXaJsWtlBcmVIpAlOt2BqDhNqz9TKCHd02YZLcc9hmwwdZIIiY9wyuKnJxPfypx32u7Gb9shGUaPw6duC2UeYC5yaCCjOIb3u10vm_8HzMdhXA4yYM/s1600/Vitacoco.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-K2FCzWVEEV-ULhzLg5X7UPhAxrXaJsWtlBcmVIpAlOt2BqDhNqz9TKCHd02YZLcc9hmwwdZIIiY9wyuKnJxPfypx32u7Gb9shGUaPw6duC2UeYC5yaCCjOIb3u10vm_8HzMdhXA4yYM/s200/Vitacoco.jpg" t$="true" width="200" /></a><span style="font-family: Verdana, sans-serif; font-size: x-small;">1. <strong>Stay hydrated</strong> - drink lots of water and if you're exercising make sure you replace electrolytes that you're losing. You can do this without Gatorade (gasp) through <strong>Coconut Water</strong> - I recommend <strong>VitaCoco </strong>which you can get at Wegmans and Whole Foods, and through Electrolyte <strong>enhanced water</strong> available with that name at <strong>Trader Joe's</strong> or <strong>Smart Water</strong> in the grocery store.</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">2. <strong>Avoid things that dehydrate you</strong> - primarily watch out for <strong>caffeine</strong> and <strong>alcohol</strong> - if you are drinking either of these make sure that you're increasing your water consumption as well.</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">3. <strong>Avoid the direct sun and being outside during the hottest time of day (11am - 4pm)</strong> - if you're outside, seek out <strong>shade</strong> and if you can find a cool place to be during the hottest hours of the day. Go to the <strong>movies, grocery store, or shopping mall</strong> if you don't have air conditioning at home. If you are outside wet a towel or bandanna with cold water and drape it across the back of your neck - it will provide a nice cool feeling even if you're out in the heat.</span></div><br />
<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWlqG2uVbeSwoAIT7CurcUtM-TFJgSkX-nrL1xMTq4dG1c4Jil5brCYqk6DAfp1xquGUsrfhnkX3mP5mqZJC3hJ2nFUiQLLrycUwP2qPp8vD-XE7A4G2aygYjooOOF5HIVeM-dESKlAEo/s1600/smart+water.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWlqG2uVbeSwoAIT7CurcUtM-TFJgSkX-nrL1xMTq4dG1c4Jil5brCYqk6DAfp1xquGUsrfhnkX3mP5mqZJC3hJ2nFUiQLLrycUwP2qPp8vD-XE7A4G2aygYjooOOF5HIVeM-dESKlAEo/s200/smart+water.jpg" t$="true" width="200" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Verdana, sans-serif; font-size: x-small;">To avoid <strong>heat exhaustion</strong> and <strong>heat stroke</strong> make sure you are dialing back when you see the following signs. Signs of heat exhaustion are a <strong><em>severe headache, nausea, vomiting, and a feeling of severe weakness</em></strong> - if you are feeling any of these symptoms make sure you take a break, get out of the heat, and rehydrate!</span><br />
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<span style="font-family: Verdana;"><span style="font-size: x-small;">Heat stroke can be fatal, it occurs when the your body can no <span style="font-family: Verdana, sans-serif;">longer regulate its temperature relating in severely elevated body temperature causes an <strong><em>altered mental state, dizziness and ultimately can lead to a loss of consciousness</em></strong> and <strong><em>potentially kidney failure</em></strong>. </span></span></span><br />
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<span style="font-family: Verdana; font-size: x-small;">What are you doing to stay cool? And how are the increased temperatures impacting your training, planning, and performance?</span></div>Laura Pappashttp://www.blogger.com/profile/05043167349571825970noreply@blogger.com2