kaburns1214 Mentor Group 2013 (Year 3!) - CLOSED (Page 9)

If you're going to eat eggs, you need to eat whole eggs.  All the good stuff is in the yolk, in particular choline. 

I have a friend (who did IMLP in 2011 and IMAZ in 2012) who has serious issues with sugar and processed foods and would break out into major rashes (it was really bad because she was a baker).  She had to really work to overall her race day nutrition.

I use Pro Bars (and coconut water) during long bikes instead of gels or sports drink for right now.  They're my "curve."  While they may not be perfect, they're a lot better than traditional gels / sportsdrink. 

I've found the biggest results come from eliminating grains, sugar, articficial sweetners and precessed foods. 

I don't any food is necessarily "bad" -- its just that certain foods are over consumed at the wrong time and in HUGE quantities.  The problem with not going all in, is that by making exceptions, the exceptions can serve to swallow the rule and defeat the purpose of trying to change your diet. 

rizer22 - 2012-12-25 10:28 PM Karen, giving up beer. I'm impressed!!!! I know how much you love your beer.

+1.  That's hard core.  I think that'd be one of the very last things to go for me.  

2013 Goals:

(1) Avoid injury by forcing myself to ramp up training gradually, especially in the run.  

(2) Finish my first ever triathlon - Olympic distance, May 5, Charlottesville, VA!    

(3) Do three or four other Olympic distance races to build up stamina for something longer during 2014.  I'll set time goals for these based on how long it takes me to do the first one.

(4) See Goal #1.   

Whole eggs for sure!  And you need more carbs in the form of sweet potatoes, squash like butternut, acorn, spaghetti, pumpkin.  There is a guy on the Whole9 Forum who's tag is Fenderbender.  He eats a ton of fat.  Claims he uses 1/3 of a can of coconut milk in his coffee.  And because he eats a lot of fat, his body is a fat burning machine.  Most people have to wrap their mind around it because we've been taught to avoid fat.

The no dairy, grains, sugar for 30 days is to allow your body to "detox" and start healing.  You can add them back in after 30 days, not all at once but in increments.  This allows you to determine what might be making you have stomach problems or have allergies or whatever.

Yes, the date and nut Lara bars are ok, but I stopped buying them when someone mentioned making their own.  I looked up Paleo bars and now make my own.  They consist of dates, dried apricots, almonds (you can use other nuts), and coconut.  I also add some cocoa nibs.  They take like 10 minutes to make.  Put nuts with a little sea salt in a food processor and chop up.  Dump into bowl.  Put dates and other dried fruit (cause you can use something other than apricots) and chop until it starts becoming a ball.  Dump into nuts.  Add the coconut if you want.  Mix together and press into a pan.  Yummy!

Make your own mayonnaise too!  It is easy and you can flavor however you want.  I like Chipotle mayo!  You can eat it on anything. It can be used to make your own dressings as well.

So exciting!!!!!!!

Recipes?

So if the 30 days is to detox, you really shouldn't "cheat" regardless of how small it is.  I certainly can get by for 30 days without dairy, grains and sugar.  I'm going all in!  At least January should be a low volume training month.

Thanks for the lara bar recipe.  I've seen people talk about making them, but never got around to trying to figure it out.

This is from Tom Denham's (one of the moderators of Whole9) blog Whole Life Eating - so it's him speaking in the recipe!

Ancho Chili Mayonnaise (almost 1 and 1/2 cups)

I mixed tuna, beets, and onion to make a quick tuna salad before remembering there was no mayonnaise in the refrigerator, so I made more. Making mayonnaise is incredibly easy. I did not believe that until Melissa Joulwan talked me into trying it the first time, but nowadays I can make a batch of mayo in 5 minutes. Basic mayonnaise, as taught by Melissa, calls for 1/2 teaspoon of dry mustard. Basic is good, but other options can be wonderful. In this case, I substituted Ancho Chili Powder for dry mustard to make Ancho Chili Mayonnaise. This mayonnaise is big on flavor without overwhelming.

Ingredients:

1 egg
1/2 teaspoon ancho chili powder or chipotle chili powder or whatever you like
1/2 teaspoon salt
2 tablespoons apple cider vinegar
1 1/4 cups olive oil (light, not extra virgin)

Directions:

Place the egg, ancho chili powder, salt, apple cider vinegar, and 1/4 cup of olive oil in a food processor and whirl until well mixed – 20 to 30 seconds. You can mix by hand in a bowl with a whisk like Julia Childs did in the old days, but that is a lot of work. Now here comes the important part: Drizzle in the last cup of olive oil very, very slowly while you keep running the food processor – as in, about 2 minutes to drizzle in one cup of oil. Don’t get in a hurry and dump a lot of oil in at once or the mixture can collapse and stop looking like mayonnaise. IF your mayo collapses, not all is lost. Put the mixture in the refrigerator for a few hours and then stir it vigorously. Such “failed” mayo doesn’t look as pretty, but it still tastes good and works fine in tuna salad. Once you are done, transfer your mayo to an air-tight container, and store in the refrigerator until needed. Homemade mayo should be good for several weeks (if it lasts that long).

Melissa Joulwan warns of the importance of starting with all ingredients at room temperature. I have had success using a cold egg, but am mixing with apple cider vinegar and not lemon juice like Melissa. That difference might make a difference.

Yes, according to the book, if you are having health issues, it is tied to the foods we eat.  Hence the title of their book, "It Starts With Food."  So, if you can do at least 30 days only eating meat, eggs, veggies including sweet potatoes and other winter squash, some fruit, and health fats especially coconut milk and avocado, then you rid your body of the things that are most likely causing you a problem.   And don't skimp on the fat!  Or how much you want to eat.  There is no counting calories or measuring portions.  Just eat!

I won't say it's not hard.  For me, the biggest problem is sugar and especially at night.  I have my cravings then.  Sometimes I just had to go to bed to avoid it.  But I will tell you that you will start noticing changes - to your skin, nails, body, sleep.  I only made it to Day 23 but it was really exciting.  So much of the little kid comes out in me when I want sugar.  But I have to be an adult and just refuse to give in.

This is from theclothesmakethegirl blog.

Southwestern Cumin-Lime Dressing
Makes enough for two side salads or one entree-sized salad; easily doubled or tripled, but tastes best when made fresh.

Ingredients:
2 tablespoons homemade mayo
1-2 teaspoons lime juice
1 clove garlic, crushed
1/2 teaspoon ground cumin
a few jalapeno rings, finely minced (optional)
salt & pepper, to taste

Directions:
1. Place mayo in a small bowl. Add cumin, garlic, and jalapenos, if using; blend well with a fork.

2. Mix in 1 teaspoon of the lime juice, then taste and season with salt and pepper. If your dressing is too thick, add either a little more lime juice or water – a 1/4 teaspoon at a time – until it’s the right consistency. Keep in mind that it will get slightly more liquidy as you toss it with ingredients.

3. Let the flavors meld for about 10 minutes before consuming.

Now, what to do with this magic elixir?

• Cook ground beef with a little cumin and chili powder, then drizzle with cumin-lime dressing.
• Use the dressing as a dip for red pepper strips, cucumber slices, tomato wedges, and matchsticks of jicama.
• Blend with an avocado to make extra-creamy guacamole.
• Use in tuna or egg salad instead of plain mayo.
• Place on a spoon; eat. (I’m only halfway kidding.)
• Drizzle over a freshly-grilled burger or steak.
• Toss with cold steamed shrimp, cubed avocado, and tomato.
• And yes, this is really great on a regular ol’ lettuce salad, too.

Creamy Italian Dressing
Makes enough for two side salads or one entree-sized salad

Ingredients:
2 tablespoons homemade mayo
1 tablespoon vinegar: balsamic, wine, or cider (I like pomegranate balsamic!)
1 clove garlic, crushed
1/8 teaspoon Italian herb blend (or pick one: dried oregano, rosemary, or basil)
salt & pepper, to taste

Directions:
1. Crush the dried herbs with your fingers, then add to mayo, along with garlic. Blend well with a fork.

2. Mix in the vinegar, then taste and season with salt and pepper. If your dressing is too thick, add either vinegar or water – a 1/4 teaspoon at a time – until it’s the right consistency. Keep in mind that it will get slightly more liquidy as you toss it with your salad ingredients.

NOTE: I’ve given instructions for making the dressing “to order.” I don’t recommend making a big batch in advance because I think the texture will suffer. Plus, it really takes no time at all to blend together. Your tastebuds will thank you.

Very interesting and important reads!

http://whole9life.com/2010/11/eating-dirty-1/

http://whole9life.com/2010/11/the-whole9-guide-to-eating-dirty-part-ii/

1 1/2 c. of raw nuts

1/4 tsp. sea salt

12 dates

1 c. dried apricots/dried cherries (or dried fruit of your choice just no sugar added)

1/2 c. unsweetened coconut (if you want to add)

Once I got a basic recipe I started changing it up to try different flavors.  It is satisfying to know that I've done it myself.  And they are really yummy.

Okay I have had a chance to look over the website for Whole30 - 

Are sweet potatoes okay?   What about almond butter? 

Anyone willing to share recipes or meal plan for a week?  I need all the help I can get.

Is it necessary to have the shopping guide, etc..??

Gonna spend the rest of this week getting geared up for the training and the eating plans.... excited!!!!!

Good luck to both of you! we will be watching