Friday Fun

This is my first time posting from my phone, so I apologize for any possible typos. I got to leave work a half hour early due to Easter weekend, only to be stuck in traffic that seems to go on forever. Since I recently started taking the bus, I can now do things like repost Runner Rita‘s Friday Fun survey to keep me from smushing my face up against the glass window and  fidgeting while the person next to me wonders what my problem is.

a. age: 25 1/2

b. bed size: a full. I used to have a queen in LA but it was just too big for me, so I downgraded. There are definitely some days I regret that decision.

c. chore you dislike: dusting. It’s the most frustrating chore there is because the dust returns within 24 hours, but I hate super dusty surfaces so I can’t not do it.

d. dogs: I am the proud mom of this little nugget. His name is Poodle. Why yes, it is original. How many dogs do you know named Poodle?

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e. essential to your day: hair tie. very rarely can I make it the whole day with my hair down.

f. favorite color: light purple, or “lavendar” as some may say

g. gold or silver:  silver

h. height: 5’10”

i. interesting fact: I have an abnormally high belly button.

j. job title: Law Student/Law Clerk

k. kids: none that I know of! 😉

l. live:  Beautiful Colorado, by way of Los Angeles and Boston.

m. mom’s name: Robin

n. nicknames: Fi, Fifi (only my dad can get away with that one), Feezle (or if you are my mom Feezle Weasle), Fizzle (thank you Snoop Dogg)

o. overnight hospital stays: None when I was the person hospitalized, I’m fortunately pretty healthy.

p. pet peeves: when people leave the water running when they aren’t using it, the phrase “That’s gay”, drivers who come to almost a complete stop before turning

q. quote from a movie: “You’re not perfect sport. And let me save you the suspense. This girl you met, she isn’t perfect either. But the questions is whether or not you’re perfect for each other.” – GWH

r. righty of lefty: righty

s. siblings: Older brother and sister, and both of them are married so brother-in-law and sister-in-law!

t. time you wake up: varies, but during the weekdays usually 6ish

u. underwear: underwho?

v. vegetables you don’t like: somedays I tolerate tomatoes, somedays I can’t stand them.

w. what makes you run late: I’m a pretty punctual person, thanks to my Dad, but if I’m late it’s usually something related to my dog.

x. xrays you’ve had: teeth and ankle

y. yummy food you make: My favorite dish I make is chicken parmesan that sadly I don’t make anymore.  My favorite current dish that’s not a desert is probably my Spicy Orange Chicken

z. Favorite Zoo Animal: Elephants. Hands down. How can you not love these creatures:

Paleo Grilled Pineapple Steak Fajitas with Pineapple Salsa

Just popping in to give you a quick recipe to get you through the week! I may have gotten a little bit carried away with the Ferrari Engine that is the BlendTec Blender, so my “Salsa” is really more the consistency of Apple Sauce. Either way, it was still delicious and I’ve been eating it for lunch this week. 

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Ingredients for Marinade:

1lb Skirt Steak

5 Gloves of Garlic, Chopped

2 limes, juiced

2 Tbs Tomato Paste

1 tsp coriander

1 tsp cumin

1 tsp paprika

1 tsp garlic powder

1 tsp red flakes

Ingredients for Pineapple Salsa:

3/4 of Whole Pineapple 

1/4 Red Onion

2 Tbs Red Wine Vinegar

Ingredients for Stir-Fry:

2 Bell Peppers

3/4 Red Onion

1/4 Pineapple

3 Tbs Coconut Oil

 

Instructions:

1.  Combine marinade ingredients in a plastic bag (Including steak) and marinate for at least 30 minutes. 

2. Add sliced peppers and onion to a pan with coconut oil, cook for about 5 minutes over medium heat.

3. Add steak and marinade and pineapple chunks.

4. Cook for about 5-10 minutes or until steak is done to your liking.

 

Instructions for Pineapple Salsa:

1. Slice pineapple and grill either on normal grill or George Foreman for 8-10 minutes.

2. Combine grilled pineapple, onion and red wine vinegar in blender and blend lightly until desired consistency.

3. Put on top of fajitas and enjoy!

One Year

One year ago this weekend I broke my ankle running to my friend’s defense in a pair of 4 inch heels and started 4 scary months filled with nerve damage, uncertainty, and self reflection. 

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This weekend  I urge you to take the time to do something you would miss doing if you woke up tomorrow not able to walk. Go for a walk, a hike, a run. Play with your dog, your kids. If you live in CO, enjoy the foot of snow that is currently dumping on us. get up off the couch and take a moment to be grateful for the amazing things that our bodies are capable of. 

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Planning for Success (Includes 1/2 Marathon Training Plan)

Guys, I’ll admit it. Past couple weeks I’ve fallen off the wagon. I could blame it on being sick, but in reality I’ve been lazy. I just haven’t been that motivated to cook/eat clean or work out that much. In fact, I haven’t really been motivated to do anything, including the piles of reading I have to do for school.

My dog thinks Corporations reading is boring too.

My dog thinks Corporations reading is boring too.

I definitely go through phases of being super motivated, I can totally do this, I’m a rockstar, YAH!… and then I just burn out. It’s hard once you lose that drive to try to find it again and re-motivate yourself to be the best version of “You” that you can be.

There’s a two phase plan I used to try to get myself back on track when I fall of.  Phase 1 starts with watching this video, which always makes me want to go take on the world This. Very. Second.

Then I look up and see it’s cold and grey outside and I decide the world can wait.  But no one ever got what they wanted out of life by watching Grey’s Anatomy reruns for hours on end, so then Phase 2 kicks in. Success doesn’t just happen. You have to work for it. You have to plan for it. So, I make a plan. I make it detailed. I make sure I stick to it.  It’s hard to fall off track when you know exactly what you are supposed to be doing at any given moment.

I’ve been really slacking in the cardio department. Like, really slacking. Like, I’d probably be wheezing after a mile or two if I went for a run. Since one of my 2013 goals is to  break a 1:45 1/2 marathon time, we can’t have that. So last night I sat down and drafted a training plan. It’s an easy one, one just to get me back into the grove of running. I still want to keep my lifting, so I scheduled Three “PT” (Personal Training) times in there, along with interval runs to work on speed, hills, and tempo runs.

Week Mon Tuesday Weds Thursday Friday Sat Sunday
Week 1 PT 2 Mile Tempo PT 2 Mile Easy REST 4 Miles &PT 1 Miles Easy
Week2 PT 3 Mile Tempo PT 3 Mile Tempo REST 5 Miles &PT 2 Miles Easy
Week 3 PT 3 Mile Tempo PT 3 Mile Interval REST 6 Miles &PT 2 Miles Easy
Week4 PT 4 Mile Tempo PT 3 Mile Hill REST 7 Miles &PT 2 Miles Easy
Week 5 PT 3 Mile Interval PT 4 Mile Easy REST 8 Miles & PT 2 Miles Easy
Week 6 PT 4 Mile Interval PT 3 Mile Tempo REST 9 Miles &PT 2 Miles Easy
Week 7 PT 4 mile Tempo PT 3 Mile Easy REST 10 Miles &PT 2 Miles Easy
Week 8 PT 2 M. Hill, 3M. T PT 4 Mile Tempo REST 11 Miles &PT 3 Miles Easy
Week 9 PT 5 Mile Tempo PT 3 Mile Interval REST 9 Miles &PT 2 Miles Easy
Week 10 PT 5 Mile tempo PT 4 Mile Interval REST 1 Mile EZ RACE (?)

As of now I haven’t registered for a race, but I know in a month or so I’ll start looking some up.  I’ll have another week’s worth of groceries/recipes this Saturday to help get me back into making my own food again.

I know I’m capable of more than I’ve been giving the past couple weeks in school, in working out and in life. I’m ready to get back on track. I’m ready to be successful.

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How Psychologists are making you addicted to junk food.

I have a confession. I love Cheetos. Back in college, they were my go to junk food. Especially the spicy kind. I couldn’t get enough. I could eat multiple bags and still not be full.

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Thanks to an article last week in the New York Times, I now know why. Cheetos, along with every other type of junk food/processed food, is the result of thousands of hours of scientific research with the ultimate goal of making that food as addictive as possible. Not just the marketing. It’s a well known fact that primary colors attract kids, especially orange, that red stimulates the appetite etc. What I didn’t know is that everything down to the sound that the chip makes when it crunches, or how fast the cheetos dissolves in my mouth (a term dubbed “Vanishing Caloric Density”), has been tested over and over to find what is most appealing to consumers.

The article follows one of the prominent Food Psychologist, with a PhD from Harvard, as he talks about several products on the shelf today, from Dr. Pepper (high carbonation added to it’s popularity) to Prego Sauces (as much sugar in a 1/4 cup as two oreos and chunks of mystery meat skyrocketed it to #1), Lunchables (built with a three month non refrigerated shelf life, “cheese” and all, as well as almost much saturated fat as a kids supposed to have in a day) and Potato Chips( the perfect mix of starch to give you a quick glucose sugar rush, fat to send happy signals to the brain, and salt to satisfy our most basic animal cravings).

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If the idea that your food is being psychologically designed to make you an addict doesn’t disturb you enough to make you think twice about processed foods, then I’ll bring out the gross factor. Lots of ingredients that make up anything from your Starbucks to your ice cream to your gummy bears are “enhanced” by ingredients that aren’t publicly advertised.

Let’s take the natural flavoring “castoreum”. It’s used to enhance vanilla flavoring, like in ice cream or candy. It is indeed natural, that’s no lie, but that’s because it is made from Beaver Anal Secretions. And it’s even FDA Approved. 

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Don’t eat vanilla? Well how about that mushroom pizza you ordered? Or should I say, that Maggot Mushroom pizza? The FDA approves up to 19 maggots and 74 mites in every 3.5 ounce can of mushrooms. Next time, buy them fresh.

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Lastly, I’ll leave you with the one that hurts me the most, because I love them. Gummy Bears/Worms/Fish you name it. First, if you’ve eaten any gummy item that has red dye in it you can proudly say you’ve eaten a beetle, because that’s how it get’s that lovely red color (Same with those Strawberry Frappuccinos you love so much..).  But Gummy Bears don’t stop there, the gelatin used to create that fun texture comes from boiled connective tissue, most likely pig.

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Now don’t get me wrong. I still love my gummy bears, pig skin and beetles and all. I try to follow a 80/20 rule, as in 80% of the time I eat clean, 20% I allow myself cheats. But keep in my mind how much junk food you may be eating and whether the hours of time put into making it addictive are working on you.  Remember they don’t have your best interest at heart.  As the head of General Mills said, “Don’t talk to me about nutrition, talk to me about taste. Talk to me about sales.”

Rest days were the best days…

Last week I woke up for CrossFit, stumbled into the bathroom and was half way through washing my face before I realized I was using toothpaste and the little granules exfoliating my face were whitening stain-lifters. Once my face was removed of its minty freshness, I stumbled back to bed and decided that sleep was more important for my success at work that day than Snatches and dead lifts that morning.

Rest Day 1

Even with the extra hour and half of sleep, I spent the whole day in a slight fog, giving myself internal pep talks to focus and pay attention. Somehow, when I got home I decided it was a good idea to go for a quick run anyway. It has been a while since I went running and I figured it would still be a break from lifting. The next day I woke up still tired, but chugged some pre-work out and headed to the gym. I was feeling pretty good, ready to sweat and feel those endorphins flood my body.

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And then I hit a wall. My lungs tightened as I desperately sucked in air, I felt nauseous and my muscles were burning. Two weeks of double days had caught up to me and I had to call it quits. But my body wasn’t ready punishing me for neglecting to listen to it. I spent the next couple days curled up in bed, fighting away flu like symptoms that left me drained and weak.

What did I learn from all this? Don’t be a stubborn meat head – take rest days. I know that it’s easy to get excited when you see yourself making progress, and there is the tendency to want to keep going so you don’t lose it. Truth is-I’m not going to lose all the progress I’ve gained if I take a day or two off. In fact, it will actually help my muscle tissue to recovery and help replenish my energy stores.

What else did I learn? I need more sleep. Not getting sufficient sleep decreases glycogen synthesis, decreases muscle tissue repair, decreases activity of human growth hormone and increases the stress hormone cortisol. Also, if you are trying to loose weight numerous studies show that a lack of sleep can increase over eating.

So next time you are feeling overly sore or tired, LISTEN TO YOUR BODY. Go to a movie, go out to dinner, do anything except try to push through it. Your body will thank you.

Paleo Citrus Seafood Salad

This week has been busy. The constantly moving, foggy brained, drowning in work type of busy. I’ve had piles of work for school and my job,  which means workouts have to be done before sunrise  or in place of any down time I could have in the evenings. But, I’ve kind of loved every minute of it.  I had double days of training almost every day, with mornings for CrossFit and evenings at my boyfriend’s new gym.

Rise up Fitness!

Rise up Fitness!

I spent a lot of time working on my Olympic Lift form.

Clean to press

Clean to press

 

For some reason, my body has a lot of trouble getting super low for squats, even unweighted. Maybe it’s my long legs or just lack of coordination, but I am determined to get perfect technique on all cleans/snatches before adding more weight. Everyday I’m falling even more in love with lifting, especially olympic lifts. There’s seriously nothing I would rather be doing than in the gym working on them.

Today the weather was unseasonably nice and warm. To celebrate, I decided to pretend it was summer and eat some tangy seafood.

Seafood Salad

 

CITRUS SEAFOOD SALAD

1/2 lb scallop

1/2 lb shrimp

1 avocado, diced

1 orange, diced

1 red onion, diced

1 cup cut up tomatoes

juice from 1 grapefruit

juice from 1 lime

1. Cook scallops and shrimp (in coconut oil if you have it, makes it even more summery)

2. Add seafood to cut up fruit

3. Squeeze juice over everything and enjoy!