Sarah's Fit Blog


Just a quick rant…

Posted in Eat,Family,Fitness,Friends,Learn,Live by Sarah on January 18, 2013

I’m not a nutritionist. I’m not a paleo fanatic. I’m not even a very good cook. I’m just a lady who likes to run far up mountain trails and sit on top of rocks and think. I had an epiphany this morning that really upset me, so excuse me while I vent.

Owe it to God, or science, or whatever you believe in, but it’s not a coincidence that eating foods grown from the ground replenish your body with vitamins and minerals that are vital for survival or that meat and poultry contain nutrients as well. When you eat pre packaged ‘diet’ foods, you’re basically saying “yes monopolist manufacturers, your assumption that I will put anything into my body in hopes of losing weight because I have an unrealistic expectation with how my body should look and therefore have poor self-image, so here, get rich off of my hard-earned money at the cost of my vulnerability”. And if you are eating manufactured foods with absolutely no nutritional value, I’ll assume that common sense has been drowned out by society making you believe that the reason you should eat this is because it tastes good. I’m not pointing fingers or judging. I’ve been there. I still eat awful foods on occasion. Yeah, they’re good, but they aren’t helping my body one bit. It’s only emotionally rewarding for that moment, but then you instantly feel like a failure. This is no way to live and I am tired of it! Since when did eating fruits, vegetables, meats, seeds and nuts become considered deprivation?!? These are amazing fuel sources that are here for you to eat.

fruits_veggies_fish_and_nuts

Ignorance is my biggest pet peeve. And the saying ‘ignorance is bliss’ is the most sorry ass thing I have ever heard in my life! Is obesity blissful? How about diabetes? Come on.

The_Ten_Major_Food_Companies

Put down your self-help book, flush your anti depressants down the toilet, get up off the couch and go run around the block. It might be uncomfortable, but something magical will occur during and afterwards: it’s called feeling alive! Your heart will pump faster, your skin will glow, your blood with be replenished with oxygen, you’ll even produce your own endorphins….same thing those anti-depressant pills are supposed to do. Most likely you’ll be pretty damned proud of yourself! Of all the rules, laws, influences and responsibilities, this is the one area of your life in which you are in complete control. Own it!

alive

I know this sounds harsh, but out of all the people in this world, there are very few people who truly care for you. The corporations don’t give a damn about you, or your family and friends. They are just trying to make a dollar. So recognize those who are most important in your life, hold on to them tight, care for them, help them feel good about themselves, and make sure you are one of them.

Now go run around the block and plan your garden for the upcoming season and then when you’re done, treat yourself to an apple 🙂

Advertisements

Trick or Treat??

Posted in Eat,Fun by Sarah on October 29, 2012

Does anyone else remember trick-or-treating back in the day? It seemed like the streets were crawling with hundreds of kids. You would have to wait for the group in front of you to grab their treats before you could make your way to the porch for your turn. It was usually cold but you were always hustling and bustling around so much it didn’t bother you. Your voice was hoarse from screaming “trick or treat” as loud as you could over and over again. If you were smart you had a pillow case instead of a dinky little bag, and if you were truly dedicated, you usually came home with a few scraped up knees and had a grand excuse for why you didn’t get your butt home on time. The joy of dumping out all of that candy and carefully separating it all into priority piles was quickly faded with the belly ache from eating too many treats. You had so much candy it lasted days, weeks even! And you had it carefully hidden so noone else could raid the best ones you saved for last. It was quite an event.

With all of the GMO news going around, I still think it’s a little overrated and believe that most things can be enjoyed in moderation without harmful effects. There are claims that most of the popular candy is made with genetically modified corn (which I believe) but again, indulging on a few little candy bars on Halloween won’t hurt. Special occasions are one thing, but when each house has to stock up on bags and bags of candy, and kids are hitting up as many houses as they can, that’s when moderation crosses the line. So this year I have come up with  a list of things you can pass out to the kids instead of candy.

  • pencils
  • mini water bottles
  • mini bags of fruits/veggies (carrots, apple slices, etc)
  • small bags of pretzels
  • stickers
  • temporary tattoos
  • apples
  • small toys bought in bulk at party stores (yo yo’s, bouncy balls, etc.) *make sure they are age appropriate and are not a choking hazard to the little ones!
  • glow sticks/necklaces/bracelets
  • toothbrushes
  • floss
  • crayons
  • note pads
  • mini pumpkins

Hopefully you won’t get egged, but parents will thank you.

I found a cute idea, and am going to hand out clementines with jack-o-lantern faces colored on them. Can’t wait to see the kids reactions!

Banana Protein Pancakes

Posted in Eat,Fun by Sarah on October 16, 2012

{ Serves 2-3 }

1 mashed, super ripe banana
2 eggs
Oil for the pan (coconut oil is my pref)

My additions: a bit of pumpkin pie spice, 2 tablespoons of ground flaxseed [this really, really holds the mixture together], a bit of vanilla, & a dash of cinnamon.

Optional: all-natural maple syrup + berries

+ Directions: mash your banana with a fork. In another bowl whisk eggs. Mix eggs & banana together. Add my additions. Put your choice of oil on a pan (low-medium heat). Add a silver dollar-sized amount to the pan. Let the cake set for 30 seconds & flip it! Enjoy!!

Whole30 Finished, but still going strong!

Posted in Eat,Learn,Live by Sarah on September 11, 2012

I did it! I completed the Whole 30! Now that I have time to sit down and give you all a recap, let me first say that just because I completed the 30 days, does not mean that I am done. Not just because it was such a great experience, but mainly because I’m scared to go back to eating the foods I used to eat from what I have learned about them.
I thought I knew a lot about nutrition: fruits and veggies are good, sugar is bad, eat dairy for calcium, grains and beans for fiber, and avoid fried foods. I guess you could say I was half way there. It’s incredible how many people are completely oblivious to any of my former beliefs, but I know have it narrowed down to a more ideal way of eating….for myself. Rather than rant on about what a breakthrough I had, I’ll give a quick list of the things I personally learned while on Whole 30 (if you haven’t noticed yet, I love lists and my blog is filled with them. It’s a Virgo thing) I am gong to be straightforward, but if you need more information, feel free to google around, you will find more than enough to back me up.

Here is what I learned during my Whole30:

  • The best time to experiment with Whole 30 is in late Summer, aka harvest season!
  • The not-so-ideal time to experiment with Whole30 is while you are training for a marathon. It’s possible, but tricky to keep your energy and performance on par.
  • I was right, fruit is good. All fruit. All shapes, sizes, colors, textures and flavors. The darker and thin skinned, the better (think blueberries)!
  • Right again, veggies are good, Except peas, and the vegetable formally known as corn. That genetically modified crap is in everything!! This is why you need to learn to not only read labels, but to identify all ingredients.
  • I know why the fat lady farts. Legumes contain lectin which cause inflammation, and disrupt your digestive system. Hold the beans.
  • Eliminating soy cured months and months of cramping prior to Whole30. Soybeans naturally contain the phytoestrogens (plant estrogens) known as isoflavones. There have been mixed results in studies investigating specific health benefits of isoflavones, but some studies link isoflavones to thyroid problems and hormonal distractions such as menopause and lower testosterone. Stay away from soy.
  • Wheat contains lectins (mentioned earlier) and gluten. Gluten compromises calcium saturation, vitamin D3 levels, thyroid problems and bone defects. Celiac disease (an autoimmune disorder of the small intestine) is on the rise. Hmmm, wonder why? Wheat is another genetically modified mess.
  • Sugar is in almost everything!! I am still learning how to identify sugar and it’s various disguised names. The only ones I have memorized are: sugar (duh!) brown sugar, corn syrup, fructose, high fructose corn syrup, dextrose, fruit juice concentrate, honey, lactose, maltodextrine, molasses, sorbitol, sucrose. That is just the surface…and that scares me.
  • Dairy is filled with sugar and hormones, and it provokes an inflammatory response in the gut, which can adversely effect how you digest and absorb not just dairy products, but all your food. Many of us are lactose intolerant, but have no idea (ffffart) kinda like me.
  • Coconut oil is a great cooking oil, and moisturizer. And it smells oh so yummy!
  • Olive Oil is an ideal cooking oil and doesn’t heat too fast.
  • Yams are probably the best pre-race carbohydrate you can find!
  • Almond butter is (dare I say it) just as tasty as peanut butter.
  • Pistachios are just as wonderful to snack on as nutrient deficient chips.
  • I learned to re-hate coffee because the only way to drink it was black, so I traded it for green tea.
  • I learned that there is a lot more going on behind the scenes in our food industry than we will ever know, it’s frightening really. So for me, the fewer ingredients, the better.

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 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!

Day 5…I’m ALIVE!

Posted in Eat,Laugh,Live by Sarah on August 14, 2012

I feel SO good today!!! Not quite sure what it is, but if I were this motivated, focused and driven each day…I’d be willing to run for President. Okay, that’s going too far. But really, this level of energy I have right now feels surreal! I was able to sleep in and my day was filled with a lot of quality family time, as well as some time to myself to soul search and seek inspiration, which is exactly what I did. This was the outcome:

9:00am nectarine, black coffee
10:00am 50 minute heavy upper body weight training with high intensity cardio intervals (helllloooo cloud 9!)
11:15am Muscle Milk
12:15pm carrots, half nectarine
3:00pm almonds, chicken breast, baby greens salad with vinagrette
5:00pm 30 min abs 60 min bootcamp
7:15pm Muscle Milk
8:30pm ground turkey with squash, green bell peppers and tomatoes
9:30pm pistachios, carrots

Notice anything missing? I really need to go shopping tomorrow and get more carbohydrate rich whole foods. I have a half marathon this weekend and my goal is to come within 5 minutes of my PR of 1:40, so I need to start fueling properly. Funny conversation tonight:

Me (going to town on a bowl of pistachios)- “I love cashews!”
Husband- “Ummm, I think you need more carbs”

Thanks babe.

Day 1

Posted in Eat,Learn,Live by Sarah on August 10, 2012

Ta da! I’ve officially wrapped up Day 1 of my Whole30 journey!

I can’t say I feel as awesome as I expected, but it’s because the DOMS (delayed onset muscle soreness) going on in my legs today feels toxic! I need my early AM sweat session, but all I could do today was walk my dog for about 3 miles. Weak! That put me in a funk for the first part of the day. But I am very proud of myself for my discipline and staying on course. I was supposed to clean out my cupboards and refrigerator before this, but I went shopping last night and cleaned everything out today. I didn’t realize how much crap goes into the food we regularly eat. Speaking of which, I must state that I will NOT be giving up my precious Muscle Milk (a protein supplement drink that doesn’t contain any actual milk) or jerkys. Those are two things that are considered “no no’s” on Whole30, but I won’t exclude them from my diet. Peanut butter is what I will miss most, but I’d like to see how my body reacts to the elimination of a daily dose of at least 2 Tbs of the loveliness for 30 days. I’m scared for where this relationship will end up! You know what they say…if you love something, set it free…blah blah blah!

So here is how the day panned out:

7:45am- 45 minute walk with my dog (3 miles)
9:45am- a peach, 2 egg whites 1 whole egg, scrambled with a bit of shredded zucchini
1:00pm- salmon burger, baby greens salad with vinaigrette, carrots, qtr avacado
4:00pm- few slices beef jerky, handful of mixed nuts
5:45pm- 60 minute PlyoFLEX class
7:45pm- lemon pepper chicken, yams, an apple
9:00pm- a bite of my mom’s yummy dinner creation: zucchini with ground beef & marinara (yum!) I also had a few grapes and some watermelon

I also had tons of filtered water with lemon throughout the day, and green tea and some ibuprofen to help these lead legs. No too bad for the first day. I am prepared for tomorrow and so happy to have Day 1 in the books. Kitchen’s closed. Goodnight!

 

30 days

Posted in Eat,Learn,Live by Sarah on August 8, 2012

If you don’t know me personally, one thing I should mention about myself is that I am always up for a challenge. Usually when a person comes up to me seeking motivation, I am full of helpful tips and interested in hearing what their goals are. Usually I will encourage them to sign up for some sort of racing event. Personally, nothing gets my head in the game like laying out a detailed training regimen, tackling it each day and tracking my progress until race day. Motivation is everywhere nowadays, just hop on Pinterest, click on the Fitness category, take a ganger and the plethora of hardbodies and quotes and tell me you aren’t feeling even a little guilt for simply sitting down, let alone the motivation to get off your hiney!

Being in the fitness industry means not only being able to talk the talk, but to walk the walk. When I’m teaching a class, usually all eyes are on me, studying me, and sizing me up. Yeah I can run fast, lift heavy and endure insane amounts of lactic acid, but am I fueling my machine of a body as well as I can? No, I’m not. There is so much to learn about the mechanics, anatomy and kineseolgy of the human body and it’s reaction to exercise, but what I’ve been fascinated with most lately is how our bodies react to the food we eat; in general and individually.

Getting to the point, I have accepted a new challenge that will officially begin tomorrow. For the past week, I have been giving it a trial run to see how I will do and I’m now confident I can pull off the Whole30 Challenge. Here is a little bit more about it:

 

What is the Whole30®?

Certain food groups (like sugar, grains, dairy and legumes) could be having a negative impact on your health and fitness without you even realizing it. Are your energy levels inconsistent or non-existent? Do you have aches and pains that can’t be explained by over-use or injury? Are you having a hard time losing weight no matter how hard you try? Do you have some sort of condition (like skin issues, digestive ailments, seasonal allergies or fertility issues) that medication hasn’t helped? These symptoms may be directly related to the foods you eat – even the “healthy” stuff. So how do you know if (and how) these foods are affecting you?

Strip them from your diet completely. Cut out all the psychologically unhealthy, hormone-unbalancing, gut-disrupting, inflammatory food groups for a full 30 days. Let your body heal and recover from whatever effects those foods may be causing. Push the “reset” button with your metabolism, systemic inflammation, and the downstream effects of the food choices you’ve been making. Learn once and for all how the foods you’ve been eating are actually affecting your day to day life, and your long term health. The most important reason to keep reading?

This will change your life. We cannot possibly put enough emphasis on this simple fact – the next 30 days will change your life. It will change the way you think about food, it will change your tastes, it will change your habits and your cravings. It could, quite possibly, change the emotional relationship you have with food, and with your body. It has the potential to change the way you eat for the rest of your life. We know this because we did it, and tens of thousands of people have done it since, and it changed our lives (and their lives) in a very permanent fashion.

Eat real food – meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from fruits, oils, nuts and seeds. Exclude sugar, grains, legumes, dairy, white potatoes and alcohol (that’s that tough one for me!)

Another great way for me to stay motivated on track is a big word called “accountability” which is why I am stating this on my blog. I will post a photo tomorrow as I journey into Day 1. What I am really looking forward to is how this is going to help my digestive system and my skin, as those are the two main things I struggle with and  I believe it has a lot to do with my diet. As for today, I am going to have a farewell cookie, and then going shopping for everything I need.

If you are interested in joining me, you can get daily support for $14.95 by signing up for the challenge: https://daily.whole9life.com/signups/new

 

 

 

 

 

 

 

 

RAINBOW CHICKEN SALAD

Posted in Eat,Learn by Sarah on July 26, 2012

RAINBOW CHICKEN SALAD

Image
Prep Time: 15 minutes
Serves: 4-6

Ingredients

  • 2-3 lb. Organic Free-Range Chicken, Cooked
  • Green, Red, Yellow, Orange Bell Pepper
  • Celery
  • Jicama
  • Carrots
  • Green Onion
  • fate free or lite Mayonnaise 
  • Sea Salt & Coarse Ground Black Pepper
  • Oven-Roasted Pecans, Walnuts or Sliced Almonds

Optional Fruit Add-Ins

  • Purple Seedless Grapes, Sugar-Free Dried Cranberries, Green Apple, Raisins

Directions

1. Choose whatever method you prefer and cook the chicken. When making a chicken for the shredded meat (as opposed for the presentation), I use the pressure cooker. It’s done in 20 minutes.  Chop or shred chicken and place in a large mixing bowl.

2. Lay out nuts on parchment lined cookie sheet and oven roast at 350º F for 10 minutes or so. If using pecans or walnuts, you will chop once roasted and cooled.

3. Get a sharp knife and cutting board out and begin chopping all your veggies. I like to really bulk up the salad, so I use a lot of veggies. If using fruit, dice it up now as well. You decide how much you want to use. Throw veggies on top of the chicken.

4. To the chicken and veggies, plop two large dollops of mayonnaise on and mix. Add as much mayo as you desire. Season with salt and pepper to taste.

5. Finally serve and top with roasted nuts. Enjoy!


%d bloggers like this: