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Smoothie 4-4-13

  • 1-2 Kale leaves raw
  • 1 Red chard
  • 2 broccoli florets
  • 1 celery stalks raw
  • 1 carrot stick raw
  • 1 Fuji apple
  • 1/4 cup frozen blueberries
  • 1 Tbsp chia seeds
  • 4 raw almonds
  • 2 raw brazil nuts
  • 1 tsp powdered spirulina
  • 2 Tbsp coconut oil
  • 1 cup filtered water
  • 1/2 cup crushed ice
  • 1 tsp ground cinnamon
  • 1/4 tsp pink Himalayan sea salt
  • 1/4 cup heavy cream
  • 1 Tbsp plain full-fat Greek yogurt

Hardware:
Vitamix or Blend Tec blender are touted as the best. I can’t afford a new blender to I’m using the one we got off of a wedding gift gift card. Ours is a Cuisanart blender from William Sonoma I think.

How:

Just blend till you get it all into a foamy liquid. It’s better than juicing because it includes the fiber and all the nutrients the plant has to offer. Blending predigest the food so you don’t have to expend energy breaking it down.

It makes 1 sippy cup for my youngest son, 1 insulated bottle with ice, and 1 glass worth. Drink the glass in the morning for breakfast, and the insulated bottle for 2pm lunch.

AVOID JUICING. A juicer removes the good fiber and leave you with basically a glass of sugar. Juice alone will spike your insulin and raise your blood sugar. If the fiber is left in, when consumed, it’ll help buffer the sugar hit to your system, thus minimizing an insulin spike. So if you are pre-diabetic or diabetic, you really shouldn’t be juicing. Also if you are insulin resistant, you’re better off blending over juicing. Moreover, excess sugar causes inflammation in the body and inflammation is far from heart healthy. Lastly cancer cells are know to feed on glucose from sugar. If people walk around carrying cancer cells but don’t know about it, it could be a matter of time under the right conditions that can make cancer cells grow. That condition involve feeding cancer cells what they want, glucose or sugar, and in the body’s inflamed state caused by what? S u g a r. A recipe for a storm if you catch my drift.

Don’t take my word for it. I’m not a doctor. But you know who is? Dr. Robert Lustig is. Google him and check out his book “Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease” and learn the truth.

Morning Smoothie 1-14-13

  • 1-2 Kale leaves raw
  • 1 celery stalks raw
  • 1 carrot stick raw
  • 1 Fuji apple
  • 1/4 cup fresh/frozen blueberries
  • 1 Tbsp chia seeds
  • 4 raw almonds
  • 2 raw brazil nuts
  • 1-2 tsp powdered spirulina
  • 1-2 Tbsp coconut oil
  • 1/4 cup orange juice
  • 1 cup filtered water
  • 1/2 cup crushed ice
  • 10 dashes of ground cinnamon
  • ½ tsp pink Himalayan sea salt
  • 1/3 or 1/4 cup heavy cream

Hardware:
Vitamix or Blend Tec blender are touted as the best. I can’t afford a new blender to I’m using the one we got off of a wedding gift gift card. Ours is a Cuisanart blender from William Sonoma I think.

Just blend till you get it all into a foamy liquid. It’s better than juicing because it includes the fiber and all the nutrients the plant has to offer. Blending predigest the food so you don’t have to expend energy breaking it down.

It makes 1 sippy cup for my youngest son, 1 insulated bottle with ice, and 1 glass worth. Drink the glass in the morning for breakfast, and the insulated bottle for 2pm lunch.

Meals of the Day

Breakfast:
2 cups Bulletproof coffee.
Krill Oil.
2 cups green smoothie.

Commute:
2 cups Bulletproof coffee.

Lunch:
Air

Pre-run:
1/2 cup regular coffee

Post-run
2 cups green smoothie.
1 cup regular coffee with salt and olive oil.

Commute:
Cup of regular coffee.

Dinner:
Salad with greens, avocado, nuts, seeds, olives, green grapes, blue berries, raspberries, raw almonds, hulled sunflower seeds, olive oil, balsamic vinegar, sea salt & cracked pepper.

Bowl of steamed white rice with sea salt, balsamic vinegar and olive oil. Beef caldereta.

Lemon water.

Blew my migraines away?

Migraines? Have you considered revamping or adding to your nutrition? I pretty much blew my migraines away. I figure if I can share my experience and what I’ve found to help cure me, it might be helpful to you. Here’s a brief timeline:

1987: As a young teen, I started suffering from migraines. I had many bouts with it through high school and as an adult. Triggers included light, stress, muscular tension around my shoulders and neck due to exercise, chocolate covered coffee beans, and dark chocolate with red wine. As a teen, I saw an acupuncturist. The treatment helped dull some residual pain post migraine attack but it didn’t fix me. As an adult, tried a medication drug Imitrex but it didn’t help my headaches.

Fast forward 25 yrs (April 2012): Came across this article and podcast discussion and put it in the mental back-burner:
“How To Get Rid of Migraine Headaches Forever”. http://www.bengreenfieldfitness.com/2012/04/how-to-get-rid-of-migraine-headaches/

June 2012: Ran 32 miles and during weeks of recovery I listened to this audiobook called “Finding Ultra” by Rich Roll and was inspired to eat cleaner as a way to improve my bodies ability to recover quicker from long runs. A big thing I added to my nutrition was making my own morning green smoothies:
http://www.nomeatathlete.com/finding-ultra-review/

Along the way I started learning about how the foods we eat impact our pH. Learning which foods are acid or alkaline forming.

With the goal of better personal athletic performance through a total revamp of my diet, the following side benefits happened.
– Have shed 18lbs.
– Skin cleared up
– High energy levels

I also realized what I was doing was essentially improving my pH and guess what? Yup…
– No more migraines

There was one time in the start of July and at the start of this whole thing where I swore a migraine was coming. I was at a store and the blurry/hazy migraine vision thing kicked-in and that was all to my surprise. The vision cleared up soon after. No nausea or headache followed. Since then no more.

I’m convinced if I were to eat the diet of my former self, the migraines would all come back. I think anyone with migraines should look into this.

Get better.

Update 11/24/12:
About 5 months since my last headache and the day after Thanksgiving, I had a migraine in the morning. I think Thanksgiving food and have come of a week long trip to Disneyland where I was without a blender and ingredients finally caught up to me. I picked my coconut oil and the rest of my fresh ingredients yesterday so this morning I had a big shake to help me recover from yesterday’s migraine. I’m working my way back to some balance.

Update 2/25/13:
Had a ‘mild’ migraine yesterday. Three months since my last one noted above. What happend before the attack? I was on an intermittent fast, except for a couple late night pickle spears, morning faux bulletproof coffee, and tall heavy whipping cream latte. Went on an planned hour Z2 run and noticed an easily elevated HR around Z3/Z4. Took lots of walk breaks to keep HR down. A couple hours post run migraine aura started. Drank my packed fat green smoothie and got through the aura a half hour later. I think I might be cutting back on espressos and be more cautious choosing to workout on a fast. Although it hasn’t been a problem before. I suspect parts or all of these had contributed to my elevated HR: cold air exposure on the run and caffeine from espresso. I see the elevated HR as a problem for my workout but also an indicator that I was out of balance or in a higher acidic blood pH state.

Update: 5/25/2013
Five months since last migraine. 12:30p migraine start. Had little sleep the night before. Worked all night. Snacked on pickle spears, olives, and a couple ounces of aged cheddar. Also a small taste (ounce) of vodka. Went to bed at 3 a.m. Up at 6:30am. Kona coffee blended bulletproof style (2 tbsp grassfed butter and 1 tbsp MCT oil) at 8am. Decided on another batch of same coffee at 11:30-12pm. This must have been toxic levels for me. Moved to counter with a shot of apple cider vinegar and glass of water. 15 minutes later, whipped up a pitcher of green smoothie and downed it. Took an hour nap. Woke up vision cleared, but still Felt the migraine hangover. 2:30 feeling less hung over and made a simple batch of black coffee in the press.

My Morning Green Smoothie

5 Easy Ways to Get Even More from Your Smoothie | No Meat Athlete

Since Rich Roll’s book, “Finding Ultra”, I’ve been inspired and learned about a way to make the changes I want to meet my health goals and hopefully my athletic goals. Since completing his book, I’ve become vegetarian and feel great. To date, I’ve shed 14 lbs in less than 2 months. A large part of the transformation was my morning green smoothie which my 1 yr old son also enjoys with me. Since I love a good green smoothie, I naturally appreciate the tips from the above No Meat Athlete’s “5 Easy Ways to Get Even More from Your Smoothie”.

Summer 2012

Week of 7/2/12 – 7/8/12
Monday – Rest.
Tuesday – Rest.
Wednesday – 4th of July Holiday. Rest & Vacation.
Thursday – Rest & Vacation.
Friday – Rest & Vacation.
Saturday – Rest & Vacation.
Sunday – Rest & Vacation.

Notes:

Inspired by Rich Roll’s Finding Ultra, I’ve modified by diet and decreased my meat consumption and trying blending nutrient dense foods. Lost 3lbs coming back from vacation. For the trip I packed a 6 pack of V-8 juice, and several CLIF bars. When eating out I opted for veggie options if available. Otherwise, I’d pick the veggies off of dishes. Managed to find a Blenders shop in Goleta and asked them to modify their green juice menuitem to a shake, which included some fruit.

Week of 7/9/12 – 7/15/12
Monday – 01:00:01 hr run. 4.3 mi, 13’54″/mi, 161 bpm.
Tuesday – Rest.
Wednesday – 01:00:02 hr run. 3.9 mi, 15’12″/mi, 156 bpm. 73°F
Thursday – Rest.
Friday – 01:01:58 hr run. 4.7 mi, 12’59″/mi, 158 bpm. 64°F, 14 mph winds.
Saturday – 20min Tae-bo
Sunday – Rest

Notes:

Checked out the local Sprouts and picked up Spirulina, Coconut Oil, Chia seeds, and Brazil nuts. Pretty excited about adding these foods to the blender. Been making my own shakes. Enough for a glass in the morning and another kept with ice in my insulated Camelbak water bottle. My coffee consumption has reduced in the morning and been replaced by my green shake.

Monday- No meat. tested new shoes on trail.
Wednesday – No meat. Same trail run as Monday. No shirt.
Friday- No meat. Extended route of Wednesday trail. No shirt.
Saturday – Ate meat for dinner. Homemade Spaghetti with meat sauce, and leftover Chinese takeout of sweet/sour pork&shrimp.
Sunday – No meat. Tried a V-8 mix with chia seeds and spirulina in the morning and on-the-go. What an energy kick!

Week of 7/16/12 – 7/22/12
Monday – Rest.
Tuesday – Tae-bo. 🙂
Wednesday – Rest.
Thursday – Rest.
Friday – Rest.
Saturday – Rest.
Sunday – Rest

Notes:
Babysit week.

Tuesday – Weigh-in this morning showed I dropped from 153 lbs to 151.6.

Week of 7/23/12 – 7/29/12
Monday – 01:01:04 hr run. 4.78 mi, 12’46″/mi, 173 bpm. 75°F, 9 mph winds, 47% humidity.
Tuesday – 00:50:52 min run, 3.33 mi, 15’18″/mi, 158 bpm.
Wednesday – 10 min intense jump rope, leg curl machine, leg extension machine, squat machine, standing double and single leg free squats, 50 unanchored situps.
Thursday – 01:06:34 hr run. 4 mi, 16’38″/mi, 154 bpm. 68°F, 9 mph winds, scattered clouds, 60% humidity.
Friday – 10 min intense jump rope, leg curl machine, leg extension machine, squat machine, standing double and single leg free squats, 50 unanchored situps.
Saturday – Rest.
Sunday – Rest

Notes:
Monday. First run back from 10 day break. Have some tightness around right knee.
Tuesday. Have some twinges around right knee.

Week of 7/30/12 – 8/5/12
Monday – 01:01:00 hr run. 3.5 mi, 17’08″/mi, 144 bpm. 77°F, 8 mph winds, 50% humidity.
Tuesday– 10 min intense jump rope, leg curl machine, leg extension machine, squat machine, standing double and single leg free squats, 50 unanchored situps, gym floor laps carrying 2 25lb plates, crunch medicine ball.
Wednesday- Rest.
Thursday– 01:00:01 hr run. 4.0 mi, 14’39″/mi, 153 bpm.
Friday– 10 min intense jump rope, leg curl machine, leg extension machine, squat machine, standing double and single leg free squats, 50 unanchored situps, crunch medicine ball.
Saturday – Rest.
Sunday – Rest

Notes:
Wednesday. Morning weight 147.8 lbs. Was 156 lbs at the start of July. One month vegetarian. Feeling lighter, healthy, and strong. At this rate, I can be at goal weight at end of August.
Thursday. Morning weight 150 lbs.
Friday. Morning weight 148.4 lbs.

Week of 8/6/12 – 8/12/12
Monday – 01:04:57 hr run. 4.6 mi, 14’06″/mi, 159 bpm. 64°F, 7 mph winds, 68% humidity.
Tuesday– 10 min intense jump rope, leg curl machine, leg extension machine, squat machine, standing double and single leg free squats, 50 unanchored situps.
Wednesday- Rest
Thursday– 10 min intense jump rope, leg curl machine, leg extension machine, squat machine, standing double and single leg free squats, 40 Vertical Leg Lift, Knees Bent (Dip Bars), 10 pullups assisted.
Friday– Rest
Saturday – Rest
Sunday – Rest

Notes:
Monday – Morning weight 146.8 lbs
Saturday – Kaleo bday. Didn’t get my green smoothie. Had a couple hotdog buns, tortilla chips and nacho cheese. Tons of pastries and couple cupcakes. Plus my turkey chili which is actually good except non-veg.
Sunday- Didn’t eat clean. Non-veg again, had another bowl of turkey chili.

Week of 8/13/12 – 8/19/12
Monday – Rest
Tuesday– 10 min intense jump rope (includes 30 double unders), leg curl machine, leg extension machine, squat machine, standing double and single leg free squats, 40 Vertical Leg Lift (Dip Bars), 50 standard situps, 40 situps with 12 lb medicine ball ab smashes, 20 seated overhead shoulder presses.
Wednesday- Rest
Thursday– 00:57:35 hr run. 4.8 mi, 12’00″/mi, 179 bpm. 68°F clear, 8 mph winds, 68% humidity.
Friday– 10 min intense jump rope (includes 44 double unders), leg curl machine, squat machine, standing double and single leg free squats, 50 Vertical Leg Lift (Dip Bars), 30 seated overhead shoulder presses.
Saturday – Rest
Sunday – Rest

Notes:
Monday – Morning weight 147 lbs. Green smoothie morning. Strung myself along with fat (olive oil) throughout the workday. Avocado and tomato sandwich and nuts for dinner.
Tuesday – Morning weight 143.8.
Wednesday – Morning weight 146.
Thursday – Morning weight 144.4. Trail run followed by gym to do ab work (leg raises (3×10), side raises 1×10 L,R.)
Friday – Morning weight 144.6. Gym work.
Saturday – IHOP dinner. Veggie omlette
Sunday – In N Out NON-veggie lunch. Double-double meal. Noticed the meat taste was not as appealing as I remembered before the diet chance. Also sometime after finishing the meal, I felt sick. Especially from the smell of it all.

Week of 8/20/12 – 8/26/12

Monday – 00:36:14 min, 11’24″/mi, 55°F Partly Cloudy, Wind:8 mph, Humidity: 100%
Tuesday– 10 min intense jump rope (includes 40 double unders), leg extension, standing double and single leg free squats, 50 Vertical Leg Lift (Dip Bars), 30 seated overhead shoulder press, seated lat pull-downs, medicine ball crunches, yoga ball situps.
Wednesday- Rest
Thursday– Off.
Friday– Rest.
Saturday – Rest.
Sunday – Rest.

Notes:
Monday – Morning weight. Not much change (144.6lbs) despite not eating clean over the weekend.
Tuesday – Gym work. Ab focus.
Saturday – Ate a n In N Out burger. The patty still tastes horrible. Will have to quit it entirely.

Week of 8/27/12 – 9/2/12

Monday – 01:06:44, 13’19″/mi, 5 miles, 166BPM, 77°F, Clear, 9mph wind, 50% Humidity
Tuesday – Rest.
Wednesday- 12 min intense jump rope (includes 40 double unders), leg extension, standing double and single leg free squats, 50 Vertical Leg Lift (Dip Bars), 30 seated overhead shoulder press, seated lat pull-downs, medicine ball crunches & twists.

Notes:
Monday – Morning weight: 144

Week of 9/3/12 – 9/9/12

Monday – Rest
Tuesday – 01:08:12, 15’53″/mi, 4.29 miles, 150BPM, 68°F, Clear, 8 mph wind, 60% humidity.
Wednesday – Gym work.
Thursday – 00:26:55 mins, 8’58″/mi, 184BPM, 64°F scattered clouds, 7mph wind, 73% humidity.
Friday – Rest
Sat – Rest
Sun – Rest

Notes:
Tuesday – Morning weight: 141.6 lbs.
Wednesday – Skip rope, leg machines, shoulder press, lat machines, leg lifts.
Thursday – Morning weight: 141.6 lbs. A 3 mile time trial on trail. Not used to the intensity the run, experienced a sick feeling in my stomach about 2.75miles. Awesome. 🙂 Max HR 197BPM.
Sat – Kid party. Unclean diet. Had Slice of veg pizza during party, then a Red Robin Royal Red burger for dinner.
Sun – Had cheese and a glass of wine.

20120905-021039.jpg

Trail run through slough at Redwood Shores.

Week of 9/10/12 – 9/16/12

Monday – Gym
Tuesday – Rest
Wednesday – 00:50:32, 12’22″/mi, 4.0 miles, 160BPM, 68°F, Partly cloudy, 9 mph wind, 64% humidity.
Thursday –

Notes:
Monday – Morning weight: 141.4. 10 mins skip rope w/ double-unders, leg curl machine, shoulder press, GHD situps, leg lifts, dips, cable lat pull-downs. Evening snack of cheese and glass of red wine.
Tuesday – Morning weight: 141.4 lbs.
Wednesday – 1 mile warmup then worked at bringing my HR to 165-175 range. Some right leg soreness again.