And Why Are You Doing This?

I need to work on a quick, snappy response.  The short answer is, I switched to a diet free from processed grains and sugars to lose five pounds after years of counting calories failed to get me there.  But before I lost those five pounds, which I did, I found that once I got off the sugar train, a number of other daily maladies, which I did not even realize were maladies, went away as well.  Here’s the rundown:

·        Weight loss

·        Satiety

·        Improved sleep

·        Dramatic reduction in recurring GI issues (bloating, heartburn, gas—all symptoms of a high carb diet)

·        Reduced inflammation

·        Faster recovery from training, and without the use of “recovery” products

·        Increased, consistent energy, particularly at times of the day when energy used to be low (i.e. after lunch)

In addition, through subsequent research, I have learned that diets concentrated in sugar have been tied to a whole host of metabolic syndromes, cancer, heart disease, Parkinson’s and Alzheimer’s.  Gluten sensitivity is a whole separate issue but one worth considering as well.  Besides being simultaneously laced with GMOs, which has its own subset of issues (unless you specifically look for organic or non-gmo), gluten products can cause a whole range of inflammatory, allergic responses, which one might not even suspect is the result of the gluten.  I know I did not.  But overall, I just feel one hundred times better.  I did not even realize how much my diet of low fat, “heart healthy” carbs was dragging me down. 

That being said, the easiest way to kick the sugar habit is to Eat Real Food.  As Michael Pollan states in his (life changing, at least for me) book, In Defense of Food, “eat real food, mostly plants.”  That is the best advice out there.  Don’t get bogged down in the details, at least initially.  Some experts will suggest increasing your fat intake.  Others might suggest increasing your protein.  Those are personal choices.  You need to find out what makes you feel your best.  For me, I have found that more fresh produce and veggie fats (i.e. nuts and seeds) work best.  But you cannot make that determination if your metabolic system is clogged from a diet of chemical and sugar laden edible products. 

If this seems daunting, start small.  Give up gluten for a week.  See how it goes.  I think you will be pleasantly surprised when you realize how you are not feeling.  And if that works, or if it does not, take it a step further. Give up soda or diet soda (research shows your body treats them both as sugar).  Avoid anything with corn syrup.  See what works for you.  But give it a try, you can’t lose betting on yourself.

(There are links to some of my favorite resources on the subject of Eat Real Food on my home page…including Fit, Fat Fast (metabolic efficiency for the endurance athlete), Vinnie Tortorich’s NSNG, Jonanthan Bailor’s Smarter Science of Slim, No Meat Athlete and of course, Michael Pollan’s Food Rules.  Have a great week!). 

Tri Camp Meal Planning

Well, it’s off to tri camp this weekend.  Three days of “living like a pro, only more fun!”  This is my fourth year at camp and I am so excited.  With a weekend dedicated to cycling, running, mountain biking, meeting new people and yapping about triathlon, it’s sure to be a fun-filled time.  It’s also a weekend full of temptation, as evidenced by the Nutella-covered Rice Krispie treats I indulged in last year.  When you’re surrounded by food, some healthy options and some not so healthy options and doing multiple training sessions a day, it’s easy to adopt the mindset, oh, I’ll work this off.  Even if that is the case, you may be hindering your recovery by indulging in foods which spike blood sugar and create inflammation.  So on top of a heavy training load for the weekend and most likely less than ideal sleep due to shared sleeping quarters, you could be stymieing your true potential with the foods you’re eating.  In an effort to stay on track this year, I have planned ahead for my meals and am bringing some of my own food to supplement what is being provided as part of camp.  I think these options could apply to any time you’re travelling or are in a situation with “group” meals.

Breakfast options:
  • Plain quick oats, not flavored instant, with some crushed nuts and sunflower seeds.
  • Fresh fruit
  • Smoothie with combination of fruit/veggie/fat
 Lunch options:
  • Salad
  • Nut mix
  • Kind bars (check for lower glycemic options)
  • Paleo bread with nut butter
  • Olives
 Dinner options:
  • Veggie burger, no bun
  • Salad
  • Homemade veggie chili/stew, prepared ahead and easily reheated
  • Mashed sweet potatoes, prepared ahead
  • Gluten free, vegan, chocolate peanut butter balls (recipe http://ohsheglows.com/2013/12/16/peanut-better-balls/  I omitted the rice krisp cereal since I didn't have the gluten free version).
Fueling/Hydration:
  • Dates
  • Fruit
  • Peanut butter packets
  • Gluten free bars
  • Clif shot blocks and Gu, for use in fueling emergency
  • Nuun

Hopefully, these options will allow me to maximize the opportunities for training while indulging a little and not falling completely off the NSNG wagon.   Until next week, train hard and recover hard.  Eat real food!

This Bo Peep Has Lost Her Sheep

A couple of nights ago I was rooting around the bathroom closet, looking for a new stick of deodorant, which, unfortunately, for the rest of the world, I was not able to find, when I found something else.  I found my crack cocaine, which I had not used or even thought about in months.  It’s not real crack cocaine, Silly.  My crack cocaine is what I used to call my assortment of “natural” and not so natural over the counter sleep aids.  Prior to going NSNG (no sugar, no grains, for the newly initiated), for about as long as I had been hungry, which is about as long as I can remember back in my adult life, I had also not been able to sleep all of the way through the night.  I would have no problems falling asleep but at some point in the middle of the night, I would wake up, my mind would start wandering and I might be up for fifteen minutes or an hour or two.  For someone who starts their day before sunrise, the loss of even fifteen minutes of sleep is disastrous to overall daily productivity.

In the past I always chalked this problem up to too much stress at work, since my 2:00 a.m. mind would generally wander there first or too much life in general, as my mind would wander to my mental list of daily activities and tasks next.  But could my mid-night awakenings have actually been caused by my diet?  I say yes.  Here’s why.

Life has not been simplified or become less stressful in the last six months.  The only thing that has been simplifed is my diet.  And now I sleep through the night.

Pre-NSNG, a typical work night might look like this:  Get home from work.  Do a run or bike workout for one to two hours.  Snack on “recovery” drink while making dinner.  Eat dinner, possibly with a glass of wine, and definitely with some type of dessert.  Get hungry.  Eat a bowl of “healthy” cereal.  Go to bed.

Looking back, I realize I was spiking my blood sugar with all of those carbohydrates, in particular that cereal snack, so close to bed.  Recent studies show that when you eat sugar, whether in the form of a “heart healthy grain” or refined, processed sugar, parts of your brain light up.  The response is very similar to the response you would get from taking heroine or another hard drug.  In addition, your body starts a series of hormonal processes to break down the sugar.  Knowing what I do now, I have to imagine my sugar-happy brain fell asleep easily while my body worked overtime in the background to process all of the carbohydrates forced into it in the last four hours of the day.  Then, when that process was complete, my no longer sugar-satisfied brain woke up.  This pattern of insomnia becomes a self-fulfilling circular error for a lot of people, including myself, when the next day, tired and mentally foggy, they reach for a soda, piece of candy or double caramel Frappuccino to spark some energy. 

If you are having problems falling asleep or staying asleep, I would suggest backing off of the sugar and starch, at least in the evenings.  Try it for a few weeks.  What have you got to lose except for that flock of sheep you have been counting?

Barry Roubaix Race Report

Like the classic it’s named after, Barry-Roubaix (Killer Gravel Road Race) tests riders on rolling gravel roads (80%), pavement, one mile of rough two track, rocks, sand, mud, and possibly snow and ice, along with 2200 feet of climbing over its 36 mile loop.  This year’s event took place on Saturday, March 22nd in Hastings, Michigan and offered race distances of 24, 36 and 62 miles.  While I did not see any snow or ice on the roads, there was plenty of rocks, sand and mud on the 24 mile course which I completed.  This was my first “gravel road race.”

With the exception of the mini blizzard we drove through in north central Ohio, the drive to Hastings, MI was pretty uneventful.  

We rolled into town Friday afternoon and quickly picked up our packets from the well-organized and friendly volunteers.  We decided to drive the course and see how things were looking for a test ride.  We drove about half of the 24 mile loop before returning to town to get our cyclocross bikes ready to ride.  JMac and I had both brought two bikes each, mountain and cyclocross, with the intention of determining which bike to race on after taking a look at the course and conditions.  I pretty quickly determined that I wanted my mountain bike for two main reasons:  First, my mountain bike has a granny gear.  Although there aren’t any long climbs on the 24 mile loop, there is a lot of climbing.  I was working way too hard on my test ride with the gearing on my cross bike.  Second, my cross bike is relatively new.  While I had ridden it some this winter, I had not ridden it in the conditions which were presenting for the race (i.e. running water and peanut butter dirt on some of the climbs).  I knew I would be more confident on my trusty Kona 2+2.  JMac later opted for his mountain bike as well based on conditions advice from one of our JTree peeps.  Test ride complete, we packed back up and drove to Grand Rapids, about thirty-five minutes away, where we were staying for the weekend.

JMac found a great local brewery for dinner, Brewery Vivant (http://www.breweryvivant.com/).  Since it was a race night we only shared a few samples of their brews but I look forward to going back.  The Belgian/Euro food (with an emphasis on local agriculture and whole foods) and beer were excellent.  The building and seating had a very cool vibe as well.  (JT, I had the best olives since Paris, 1996).

After a good night’s sleep, breakfast consisted of oatmeal with slivered almonds and raisins and coffee, courtesy of the hotel breakfast bar.  I also brought a small container of roasted sunflower seeds and PB2 to add some more oomph to my oatmeal.  (Side note:  I have greatly reduced my intake of oatmeal since going NSNG.  But when traveling or not being able to cook myself, I can’t find a better breakfast option than oatmeal.  And since it was a race day, I wanted the extra glycemic load anyway).  I grabbed an apple and a banana for the road and we were off to Hastings.

We arrived early, as always.  (Old habits from triathlon die hard).  JMac added some air to my tires and rear shock and I locked out the front fork.  With the non-technical terrain, the Kona’s full suspension would be working against me to a certain degree.  I ate my banana and killed some more time in the car until it was time to hit the POPs and line up.  The 24 mile racers started between the 36 and 62 mile cyclists.  From what I can tell, the only seeding was by gender and age.  I wished JMac well and he lined up.  My wave was only two behind his.

As my wave lined up, the sun came out for a brief moment.  That made a huge difference in the temperature.  Otherwise, conditions were supposed to be low 30s and overcast.  I had added an extra base layer on top but was otherwise wearing the same combination of layers and kit as at Ice Man in November.  I lined up about 2/3 of the way back in my wave.  At Ice Man, I found myself pushed to the front while we were lining up and got spit out the back during the very fast start.  So I did not want a repeat of that.  Looking around, I did notice that most of my wave compatriots (all 24 mile females plus some youth categories) were on mountain bikes. The horn sounded and we were off.  Unfortunately, I had positioned myself poorly once again.  This time, it was like the last day of the Tour de France with everyone out for a leisurely group ride.  I suspect that about ten girls got off the front in a couple of packs and the rest of us were left behind in traffic. 

The course is on pavement for a couple of miles out of town then turns to dirt and a few climbs to get the heart and legs pumping.  I just stayed to the left and passed people.  All of the excruciating winter trainer sessions must have paid off because the climbs were doable.  I began to catch the waves in front of me.  Up and down we went.  It seemed like if I wasn’t climbing, I was descending.  But the course was fun.  The hardest part was navigating other racers and choosing the correct body to get behind on the longer, steeper, wetter climbs.  At one point on one of the longer climbs, I could hear the gentleman in front of me, grinding through his gears as we neared the top of a sloppy section.  I thought for sure he was going to drop a chain and in the process drop me in the mud.  But with some encouragement he ground it out to the top. 

The various distances split off and then rejoined.  The leaders of the 36 mile race passed me like I was standing still.  But the course was very well marked and I had no route finding issues.  My only frustration was being stopped at an intersection to allow car traffic to pass.  While I was stopped, several other ladies in my wave were able to catch up. 

For nutrition, I sucked on Clif shot blocks with caffeine.  I had approximately sixty ounces of water on me in my Camelbak.  Ultimately, I drank about forty ounces, which may not have been enough.  Around mile 18, my quads started to cramp.  I wracked my brain trying to remember if cramps were a sign of low electrolytes or dehydration.  I shifted into an easier gear, ate another shot block, drank and kept going.  Shortly thereafter I turned on to the pavement, a final long climb and the road for the finish.  I tried to grab onto some 36 mile guys passing me on cross bikes but my quads cramped again and I backed off.  I did finish the climb feeling pretty strong and then tucked in for the final descent to town.  I enjoyed the finish as the course turned through town a few times before crossing the finish line .  A girl in my age group caught me near the end and we battled back and forth with me popping past her just before the finish.  I finished 14th out of 48 in my age group.  JMac did very well, finishing 16th out of 74 in his.

I found JMac and we returned to the car to put away our bikes and change for the after party.  Founders Brewing is the title sponsor for Barry Roubaix and already had the good beer flowing.  We grabbed a couple of All Day IPA’s, some food and settled in with our peeps from JTree.  Thank you to the city of Hastings for hosting the event.  The center of town was shut down as an open air party, complete with fire pits, food, beer and cycling vendors.  All in all, it was a very good day and a great weekend away.  I am already looking forward to next year.

My hope is that you had a good weekend too.  Work hard, play harder and take care of yourself.  Thanks for stopping by.  Talk to you next week.

Message in a Cupcake

Several weeks ago JMac asked if I would make cupcakes.  And not just any cupcakes.  He specifically requested yellow cupcakes with homemade chocolate fudge frosting.  Now for the reader who has not had (from scratch) yellow cupcakes with chocolate fudge frosting, these cupcakes are quite a treat.  The cupcakes are light, moist and delicious on their own.  But the frosting takes them to a new level.  The frosting consists of dark chocolate, a little vanilla and milk, one stick of butter and a whole lot of sugar.  The sugary, buttery, rich goodness of it is absolutely mind-boggling.  I know more than one person who “doesn’t like chocolate,” JMac included, who can eat half a dozen of these tasty treats without blinking an eye.  Regardless, this request put me in a bit of a quandary regarding my own recent stance against both wheat flour and sugar.  But I agreed to make them for dessert when we had company over for dinner.  After all, JMac has been an innocent victim in the No Sugar No Grains battle, losing his beloved bread, cereal and after dinner cookies in my war against processed foods. 

So I made the cupcakes on a Friday night.  I frosted the cupcakes Saturday morning.  And while I could resist the lure of the golden sugar ball of gluten, I could not pass up the insanely delicious fudge frosting.  After all of the cupcakes had been frosted, I had a small amount of frosting left over.  I dipped my spoon in and had a bite.  Instant rush.  It was so good.  I had another spoonful, this one bigger.  I stopped before things got out of control.  I wrapped up my work in the kitchen and got ready to go in to the office for a few hours.   

While driving into the office, the effect of the frosting hit me in a full blown sugar crash.  I could barely keep my eyes open.  I used to have these sugar crashes all of the time, before NSNG, only at the time I thought they were the result of too much training, work, etc. and not enough sleep.  Now I am convinced they were diet related as they have simply gone away since kicking sugar.  In addition to the sugar crash, my stomach hurt.  It rejected all that I had once thought was most awesome in the world. 

Up to this point, I have been pretty diligent in avoiding processed sweets over the last several months.  And herein lies the lesson.  I think it is ok to go off the rails once in a while.  It reinforces the track you are on.  When I remember now how that frosting tasted, I also remember fighting through the sugar crash and the stomachache.  But I would not remember those things if I had not been on a path before.  If you are “cheating” every other day, your body does not get used to the new way.  It is constantly craving the “bad” foods without learning to prefer the “good” ones.   

I have heard that it takes about three weeks to make a new habit.  Can you go three weeks without refined sugar?  You might be surprised how your tastes adapt. 

JMac and I are off for Hastings, Michigan and Barry Roubaix this weekend.  Hopefully, I will have a race report next week.  Have a great week.  Treat yourself well.  Eat real food.

Pot Luck Friday: Alzheimer's. Full Fat Milk. Vegan Recipe.

You never know what you're going to get for dinner at my house on a Friday.  If I picked up our CSA share on Thursday it could be something fresh, local and delicious.  If not, chances are it's something local and delicious but possibly a lot more random, like the leftovers from meals earlier in the week.  Today's post is something like that...random thoughts that have caught my eye over the last couple of weeks.

More than one member of my family has been diagnosed with Alzheimer's disease in my lifetime.  As a result, I have started following research and news on the Alzheimer's front.  There is a growing body of evidence that Alzheimer's, along with other diseases such as Parkinson's and MS, have some correlations with diabetes, gluten and medium chain triglycerides.  For me, this presents even more reasons to kick the carbohydrate/grain/sugar habit.

http://jewishbusinessnews.com/2014/01/30/israeli-researcher-develops-molecules-to-reduce-diabetics-alzheimers-and-dementia-risk/

https://tulane.edu/news/releases/pr_10282013.cfm

There is also a great story on the potential of MCT oil in the treatment of Alzheimer's disease on an old episode of the Fit Fat Fast podcast.  Download it from Itunes or check it out online:

http://www.fitfatfast.com/ep-27-coconuts-ketones-and-proper-running/#more-507

NPR had a story last week regarding full fat dairy...

http://www.npr.org/blogs/thesalt/2014/02/12/275376259/the-full-fat-paradox-whole-milk-may-keep-us-lean

Finally, one of my favorite vegan recipes is Upside Down Shepherd's Pie from Isa Chandra Moskowitz's Appetite for Reduction.  (I first heard about the cookbook via No Meat Athlete http://www.nomeatathlete.com, a good blog for the plant-based runner or triathlete).  While you need to watch the carb count in some of the recipes, I have enjoyed virtually everything I have made from the book.  Plus, there are a lot of informative tips on tracking down vegan ingredients and recipe preparation.  The recipes are a great way to work more vegetables into your diet.  And whether you are vegan, vegetarian, vegicurious, paleo, low carb, NSNG, ASD (American Standard Diet), etc., I think everyone agrees the world would be a better place if we all just ate more vegetables.    

Anyway, I made Upside Down Shepherd's Pie again last week and it was delicious.  I like it because the mushroom/lentil combo makes it very filling.  I made mashed potatoes for JMac but served mine over caulibrocs.  Mashed caulibrocs or mashed broccoli or cauliflower has become my go to substitute for rice, quinoa or any other grain dish that might be served with Asian or Indian food.  To make caulibrocs, steam equal parts broccoli and cauliflower.  (I steam quite a bit and freeze any leftovers).  Once the vegetables are tender, pour out the water.  Mash the veggies with a potato masher.  Drizzle with a little olive oil and add salt and pepper to taste.  Voila!  Caulibrocs!  Here is a link to Isa's website, where she also has some free recipes from the cookbook:  http://www.theppk.com/books/appetite-for-reduction/

Happy Friday and have a wonderful weekend.  Don't forget, respect yourself, eat real food!



So What Exactly Am I Eating?

So if I am not eating grains, potatoes, sugar, etc., what exactly am I eating?  A lot, actually.

  • Vegetables.  Lots and lots of vegetables.  When I was in high school, I went through a phase of being a "vegetarian."  In all actuality I was much closer to the name my parents gave me, "pastatarian."  I lived on spaghetti, cereal and bread and occasionally ate iceberg lettuce.  But the days of the pastatarian are long gone.  Today I enjoy pretty much all vegetables.  Joining a local CSA (http://freshforkmarket.com/) has forced me to expand my vegetable horizon.  I eat a salad as a large portion of most lunches and dinners with whatever vegetables we have around as a side dish.  
  • Protein.  I gave up conventional, factory-farmed meat a couple of years ago after reading Michael Pollan's life changing book, In Defense of Food (http://michaelpollan.com/books/in-defense-of-food/).  Instead, I turned to locally-raised, preferably organic meat.  Living in northeast Ohio, there are many sources for responsibly-raised chicken, beef and pork.  (Check out the year round farmer's market brought to you by The Countryside Conservancy http://www.cvcountryside.org/ for vendors).  Whole Foods and Trader Joe's also offer some options for organic meat.  However, loose food labeling laws allow for liberal use of the terms "grass fed" and "pasture raised."  Do your own research.  All of this being said, soy and legumes are significant sources of protein for me as well.  

  • Fruit, in moderation.  Sometime between being a pastatarian in high school and whatever I am these days (there has to be a term better than NSNG'er), I became a fruitarian.  Not really, but I did eat a lot of fruit.  I love fruit, nature's candy.  These days I try to limit myself to one to two servings of lower glycemic fruits per day, as my sweet treat.
  • Seeds, nuts and nut butters.  Right now I am digging on roasted almonds, raw walnuts, nut butters, sunflower and chia seeds.  Check out the huge selection at Trader Joe's for inspiration.  
  • Dairy, in moderation.  Mmmm...Snowville Creamery products--grass-grazed and Ohio local.  Snowville's plain yogurt (full fat) with berries makes for a yummy dessert.  I avoid milk and reduced fat cheeses and yogurts and stick with full fat cottage cheese, plain yogurt and other artisan cheeses as my go to "fast food" when I need a quick snack.
  • Other:
  • Olives
  • Coconut butter
  • Raw coconut
  • Eggs, local and pasture raised
  • For baking:
    • Flax seed, almond and cashew meal (available through Bob's Red Mill, Trader Joe's or Whole Foods.  Or make your own if you have a powerful food processor or Vitamix).
  • For cooking:
  • Olive oil, coconut oil, butter and ghee.
  • Herbs and spices.
    1. If this list sounds limiting, don't think of it in terms of separate ingredients.  I make a wide variety of stews, chilies and one pot meals in addition to the more traditional protein, vegetable and salad.  Check out My Recipes Worth Repeating for some of my favorite options.  

      In the interest of full disclosure I do have a few guilty pleasures, when I'm putting life into living.  I absolutely love craft beer but try to limit it to no more than one beer per week, with food.  Instead of the beer I may have a glass of red wine. And it's not unheard of for me to have a small piece of very dark, dark chocolate once in a while.  But honestly, when I take a second or two to think about how good I am feeling without these items, it gets easier to just pass altogether.  


      How Did I Get Here?

      I recently kicked the carbohydrate habit.  After having been hungry for the last thirty-seven years, I gave up sugars and grains on a whim about three months ago.  I wanted to lose five pounds for my last mountain bike race of the season.  To my surprise, not only did I lose five pounds but a number of uncomfortable GI issues I had been suffering from disappeared as well.  And most profoundly, for the first time ever in my life, I was not thinking about where my next meal was coming from.

      Since then, I have dove headlong into the world of low carbohydrate eating, scouring podcasts and articles for the why’s and how’s.  I mainly subscribe to Vinnie Tortorich’s No Sugar No Grains (NSNG) way of eating but also pull in ideas from the paleo and primal crowd and other whole food advocates.

      I am so excited with how great I feel, I would like to share my thoughts on cooking, eating, training and living NSNG.  I am hoping to inspire you to make some life changes and see how transformational a few adjustments to your diet can be.