Sarah's Fit Blog


The Four Agreements

Posted in Live by Sarah on August 29, 2012

If you have not read this book, I highly suggest it. The Four Agreements, A Practical Guide to Personal Wisdom (A Toltec Wisdom Book), written by Don Miguel Ruiz, advocates personal freedom from agreements and beliefs that we’ve made with ourselves and others that are creating limitation and unhappiness in our own lives. Ultimately, it is about finding one’s own integrity, self-love, and peace by way of freeing oneself from responsibility for the woes of others.

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Half-assers need not apply

Posted in Live by Sarah on August 29, 2012

 

 

Being an all-or-none kind of gal, I just had to share this! Dig deep, find your passion, and apply it to everything you do. Yes there are times we have to deal with monotonous day to day tasks, appointments, meetings and chores, but when you realize these are the things that need to be done in order to live the life you want, the more you will enjoy doing the things you really want to do! Seize every opportunity, inspire yourself, do the very best you can, at every given moment, with everything you have!!!

Days 11-20

Posted in Live by Sarah on August 29, 2012

Well what can I say? Life gets busy! But for some strange reason, I find it hard to believe that you desperately miss my day-to-day posts of exactly what I ate at exactly what time. But perhaps you have been wondering where I have been these past few days? Not to worry, I have this Whole30 thing locked down. A lot of my friends are getting very creative and cooking up some fabulous looking meals, and while I am very impressed and maybe even a little envious of their creations, I take pride in eating simple raw foods. Very primal, right!?? Another reason for my absence is that I’ve been running my ass off. Literally. I’ve got a marathon coming up in 24 days and any free time I have has been spent on a run, icing and foam rolling. An injury is not what I signed up for, so these steps are necessary. The saying “you create your own destiny” has been keeping me awake at night (okay, not really. For the 5 hours I sleep each night, I sleep like a log) and that is precisely what I am doing.

I’d love to bore you with my eating journal for the past 10 days, but frankly I don’t have time. But check out my new invention: the COBALT wrap:

C- cream cheese (I know, not whole30, but I had to appease the spouse)
O- onions (fresh or sautéd)
B- bacon (I used turkey)
A- avocodo
L- lettuce
T- tomato

Here are the fixin’s:

Day 10

Posted in Eat,Fun by Sarah on August 21, 2012

Half Marathon day!!!

6:15am- 1/2 Larabar
6:45am- Park City Half Marathon (1:47) not a PR, but it was amazingly beautiful!!
9:45am- the other 1/2 of my Larabar, Muscle Milk
11:45am- Plum, cherry tomatoes
1:00pm- world best kale salad
2:00pm- swimming
5:00pm- turkey breast
6:00pm- (here I go falling off the wagon for the weekend) 4″ turkey sammy from Subway with veggies, oil and vinegar
8:00pm- beer and a few shots, chicken nachos

I totally feel guilty and should have kept myself in check. Hindsite is 20/20. But on a lighter note, take a look at this bomb ass kale salad! I need bigger salad bowls to hold all the veggies I stuff in there!

Day 9

Posted in Live by Sarah on August 21, 2012

Hooray for carb loading day!! As I prep for my half marathon, I was so looking forward to eating something other that the typical pre-race PB&J fuel!

6:30am- yoga and light core training and took my dog on a nice leisurely 4 mile walk around the neighborhood
9:00am- Muscle Milk
11:00am- nectarine, pumpkin seeds
12:30pm- a quick round of 9 holes…and not a drop of beer (this is big for me!)
4:00pm- chicken salad from Costa Vida, minus the rice, and beans, and tortilla strips, and cheese, and dressing, and tortilla….gawd what a waste of $8! It was a good idea at the time though.
6:00pm- half Larabar
7:45pm- stir fried cabbage, chicken, broccoli, bok choy, yams

Day 8

Posted in Live by Sarah on August 17, 2012

Oh hallelujah, I found a prepackaged (GASP!) yes, prepackaged bar that is Whole30 friendly. Ladies and gentlemen, let me introduce you to my mistress, the LARABAR! All ingredients are natural so I don’t feel guilty.

All that is in the Apple Pie Larabar is dates, almonds, unsweetened apples, walnuts, raisins and cinnamon. They’re dairy free, gluten free, soy free, no GMO and are vegan friendly. Hooray! All in moderation though, right?

Day 8 looked like this:

7:00am black coffee (totally used to this now!)
8:15am 9.5 mile run
10:30am banana, Muscle Milk
12:30pm Larabar, plum
2:30pm turkey lettuce wraps, apple
5:00 almond butter
5:45pm taught plyoFLEX
7:30pm chicken, bell peppers, kale salad with turkey and tomatoes, almond milk
10:30 half Larabar

I’m now officially anti-dairy

Posted in Live by Sarah on August 17, 2012

Here is Whole9’s Dairy Manifesto:

Why We Don’t Do Dairy

A. Dairy provokes an inflammatory response in the gut, which can adversely effect how you digest and absorb not just dairy products, but all your food. Furthermore, this chronic inflammation can cause “microperforation” (tiny holes) of the intestinal lining, allowing dairy proteins and other foreign substances to cross into the bloodstream (where they do not belong). This causes an immune response as the body attacks these foreign proteins, and is linked to autoimmune conditions such as asthma, lupus, allergies, arthritis, psoriasis and acne.

As an aside, celiacs (those with a gluten intolerance) tend to cross-react with dairy, which means consuming dairy can exacerbate their celiac disease. This is primarily because of the similarity in structure between gliadin, a protein constituent of gluten, and casein (milk protein). It has been shown that 1/3 to 1/2 of celiacs also have specific milk protein intolerances.

It is important to note that the dairy-induced inflammatory response is a separate issue from lactose intolerance (which is simply the inability to properly break down the milk sugar). In general, dairy products are bad news for us, regardless of whether we can digest lactose or not. You may not even realize you have an issue with dairy until you give it up for a period, and then reintroduce it. Everyone responds differently, but most of the time the reintroduction of dairy after four or more weeks of being completely dairy-free is not a pleasant experience. Cheese (a concentrated milk protein) is one of the most common food intolerances.

B. Dairy (particularly milk) spikes insulin levels. It is the combination of proteins and sugars (lactose) in dairy that is responsible for this response, and all varieties – skim milk, 1%, 2% and whole milk – are virtually identical in how they affect insulin. When you drink a glass of milk your blood glucose levels go up a little, but insulin increases three or four times what you would expect. That really doesn’t make sense, because you don’t need that much insulin to deal with the glucose in the system.

When too much insulin is present in the system, the body has trouble releasing the energy already stored in fat cells, and thus asks (in the form of hunger pangs) for more food to burn for instant energy. If this dietary pattern continues, fat stores grow while energy levels need continuous “topping-up” with more food. In summary, insulin spikes should be avoided, especially if you’re trying to manage your body composition or perform optimally. (And, of course, we want that.)

C. Dairy (specifically, cheeses), like grains and processed foods, have an acidifying effect on the body. A net acid-producing diet promotes bone de-mineralization (i.e. osteopenia and osteoporosis), and also contributes to the following maladies and illnesses: kidney stones, age-related muscle wasting, hypertension, stroke and asthma. By replacing cheeses, cereal grains, and processed foods with plenty of green vegetables and fruits, the body comes back into acid/base balance (and a more positive calcium balance). Recent research out of Tufts University has shown that a more alkaline diet preserves muscle mass. We like muscle mass.

Day 7

Posted in Live by Sarah on August 17, 2012

I slept like a baby last night, which was the plan. Still not going to bed on time, but being able to turn the alarm off and sleep in has been wonderful!

8:00am black coffee
8:30am heavy lower body weight training with plyometrics
10:30am Muscle Milk, almonds
12:00pm nectarine, carrots
2:00pm sample of salsa at Costco (2 chips, so kill me)
3:00pm kale salad turkey breast, tomatoes, carrots, sugar snap peas and vinegrette
5:30 taught Muay Thai
7:45pm chicken with green beams and cashews

 

Kale mo-fo!!

Posted in Live by Sarah on August 17, 2012

Sorry if this offends anyone, but I find it hilarious 🙂

Day 6

Posted in Eat,Learn,Live by Sarah on August 17, 2012

Here I am wrapping up my first week of Whole30 and I feel great! I know the negative side effects are going to start next week, but I am prepared. I have felt a little low on energy, but it’s because I have not been taking in enough carbohydrates. I’ve found this to be very simple when chosing whole raw foods and that’s what I’ve mainly been resorting to: fruit, nuts, leftover meat from dinner. I need to start loading up on roots and tubers!

6:00am 5.8 mile trail run
9:00am Muscle Milk
12:00pm pumpkin seeds, mixed nuts
1:00pm tuna salad on greens with peppers and tomatoes
3:00pm mixed nuts
5:30pm greens with vinaigrette, carrots, sugar snap peas
6:30pm volleyball
8:30pm pork tenderloin, squash, zucchini, yams
10:30pm nectarine

My dinner was so yummy I had to snap a pic!

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