Tuesday, September 30, 2014

FitViews 30-Day Paleo Challenge Journal Prompt #1

As I mentioned in the facebook group, you will need a journal for this challenge. Just a spiral notebook, a doc on your laptop, an app on your phone, or a beautiful journal, whatever makes you happy! 

I encourage you to take a little quiet time for yourself. Get up a little earlier or stay up a little later if need be. However you can fit it in, grab a warm cuppa something and take a few minutes to write out your responses.

Take Inventory

I think it's very important to take stock of where you're starting. How have you been feeling lately? Emotionally, physically, and mentally. Take a few moments and just take inventory in all three areas. We often don't realize just how much certain foods and our eating habits in general affect us.

Take note of everything you can think of. Revisit this journal entry if you think of other things to add. How are your energy levels? How is your sleep? How is your hairand skin? Your joints? How are your workouts going? How's your sex drive and your stress levels? How about your relationship with food? Are you comfort eating, binge eating, compulsive eating, self-medicating with food, not eating enough, eating past full... Do you have any aches, pains, or headaches going on consistently? Are you mostly happy, sad, mad, scared...

Now, I'm not saying this challenge is going to 'cure' anything, but I think it's important to take a hard look at where we are right now. It's amazing what we live with on a daily basis and often barely notice it anymore. By writing it all out you will have something to look back on at the end of the challenge and really see what has improved and what may have been food-connected.

Also, take your weight and measurements. I recommend doing this only once and then again at the end of the challenge. Try to stay off the scale if you can!

One rule for this: no negative self-talk here. No putting yourself down. This is just an honest assessment. Keep it positive and self-loving. :)


What's your why? Why do you want to succeed with this 30 days of clean Paleo? Take a few minutes to write out every reason you can think of.

Make a Challenge To-Do List

Now make your to-do list! 

What do you need to do to get ready? Do you need to clear out junk food from your house? (Even if your family isn't on board I encourage you to clear out any foods that are especially tempting to you, trigger foods, etc.) Do you need to go shopping? Gather recipes? Ask your friends and family for support?

List out everything you need to do to set yourself up for success and then go!!

Leave a comment in the FB group when you've completed this! That's just for accountability. This journal is for you. No need to share any part of it with the group unless there is something you'd like to discuss in the private Facebook group. This is about taking care of you.

Wednesday, September 24, 2014

FitViews 30-Day Paleo Challenge Intro (Start Here!)

If you want to try Paleo for the first time, to clean-up your already Paleo diet, or for any other reason want to do 30 days of strict Paleo this is the challenge for you!

Join me for the FitViews 30-Day Paleo Challenge. 

The first challenge will start October 1st. The next challenge won't be until January, so consider joining us now and getting back on track before the holidays. Additional dates will be added to this post in 2015.

The Rules

This is strict (I prefer clean) Paleo, so that means: no dairy, no sugar, no sweeteners, no soy, no grains, no legumes, no white potatoes, no dried fruit, no alcohol, no Paleo 'bread' or 'treat' concoctions, and no excess caffeine. 

30 days. No cheat days. No cheat meals.

You ready?

Recommended reading:
My post on What is Paleo?
It Starts With Food.

It may sound tough, but I believe you'll find it completely worth it! You can't imagine how you'll feel at the end of it. Give it a shot. You deserve this.

The best part of being part of this challenge? You'll have the support and encouragement of a group. Plus, as someone who has been Paleo for 3 years, I'll be there to answer any questions and guide you all along the way.

Please Note: I am not a nutritionist, doctor, or any kind of health professional and I am not trying to play one on the internet. What I offer is simply my opinion and experiences with Paleo.

Yes, this challenge is completely free. I am not trying to sell you anything (nor will anyone else in the challenge).

Join the challenge! 

I will be posting challenge posts here on FitViews and adding the links below as I do. I have also started a private facebook group for challenge members. It seems the best way to interact, support, and encourage each other through the 30 days. If you'd like to join please friend me on facebook and ask to be added to the Paleo Challenge group. Please just write on my wall, I'm terrible at answering private messages and don't want to miss anyone! Once you've been added to the group please read the pinned post at the top of the page for the rules and guidelines for the group. (As I mentioned above there is absolutely no selling or self-promotion allowed in the group.)

Who's in? 
Questions? Leave them below!

**More Challenge Posts:
First Journal Prompt

Wednesday, September 17, 2014

30 Day Paleo Challenge UPDATE

I fell off the internets.

Life is so crazy (good) right now.

We took a trip to California.

Fingers crossed we'll be moving there soon!

I will be doing the 30 day strict Paleo challenge. With all the craziness I have going on right know I know I need it. Huge thanks to all that left comments, connected with me on social media, and emailed me about it!

Right now I'm working on getting things ready for it. I'll post info the next couple of weeks and am hoping to start the challenge October 1st-ish. 

Stay tuned!

Wednesday, August 20, 2014

This Week's Workout Calendar + A 30 Day Paleo Challenge?

I cannot believe there are only 2 weeks left in my Coffeyfit workout rotation. Summer flew. Though, it always does I suppose.

This week's workout calendar:

Also, I've been kicking around the idea of hosting a 30-day strict Paleo challenge for a while now. This morning I was looking at the calendar and saw that September 1st is a Monday! And of course September has exactly 30 days... Totally a sign, right?

I always recommend that people try strict Paleo for 30 days. It can work wonders. Whether you want to find out if certain foods bother you, want to give Paleo a try, or just want to try something different it can be a powerful thing.

Right now I'd like to gauge interest. If you'd be interested in joining me for a 30 day Paleo challenge in September, complete with private Facebook group for questions/support/encouragement, please comment below!

If there's enough interest I'll post the "RULES" next week.

Monday, August 18, 2014

Apple Pie a la Mode Protein Smoothie

What's your favorite kind of pie? Mine is a toss up between peach and apple. Or maybe pumpkin or rhubarb. Mmm, pie...

Since going Paleo I've been working on converting some of my decadent family recipes to being more Paleo friendly. I haven't yet perfected a Paleo apple pie recipe, but this recipe fills that void for me until I do. 

Latley I'm pretty obsessed with this smoothie; it tastes just like a piece of apple pie with a scoop of ice cream on top. Really. Try it!

1/2 Cup Unsweetened Vanilla Almond Breeze
1 Serving vanilla whey protein
1 Cup frozen apple slices
1/2 teaspoon Organic Saigon Cinnamon
Pinch of nutmeg

Add the almond milk, protein, and spices to your blender and blend. Next, slowly add the frozen apple slices until well blended and smooth. It should be thick.

If you do not tolerate dairy, try replacing the whey protein with 3 Tablespoons collagen powder and 1/2 teaspoon vanilla.

 OK, just writing this made me hungry. I'm off to make myself one...

Let me know if you try it!

Wednesday, August 13, 2014

This Week's Workout Calendar + A New Paleo 101 Page

I cannot believe we're almost half-way through August! Most people I know have kids starting school this week or next. Yikes. We homeschool and won't start until the first week of September, but that is quickly coming to meet us! I have much paperwork and planning to do still. 

But, I'm not yet ready to let go of summer. We may take off on a trip before school starts. We've been wanting to go see Northern California. Why "may"? I'm a huge planner, my husband is not. I would have everything planned out and he would get up on a Sunday morning and say "Pack some stuff and let's go!" It used to drive me crazy, but now I find the spontonaity fun. So, some vacations are totally planned and some, like this one, we wing it.

OK, onto this week's Coffeyfit workout calendar:

I may need to take an extra rest day this week just due to everything I need to get done this week. We'll see...

You may have noticed that I've added a new Paleo 101 page to the menu bar. I've been meaning to do it for a while. I get so many questions about all things Paleo that I wanted one place to direct people for info and recommendations. It's still a work in progress, but I'm curious what you would like to find there? What Paleo info, recommendations, resources, tips, etc would you find most helpful on a Paleo 101 page?

Monday, August 11, 2014

Paleo Smoky Grilled Pineapple Burgers

Since going Paleo my family has fallen even more in love with our grill. Paleo and grilling just work. The past couple of years I've been stepping outside my grilling comfort zone more and more. Grilling things I'd never thought to have grilled before and trying new flavor combinations. I have to say I'm pretty thrilled with the results. 

Oh yes, and? New rule: every burger recipe for the rest of forever must contain grilled pineapple. OK, maybe more of a guideline. It's seriously delicious though!

Paleo Smoky Grilled Pineapple Burger Recipe

2 lbs Lean Grass-Fed Ground Beef
1 1/2 teaspoons Organic Smoked Paprika
1 teaspoon Sea Salt
1 teaspoon Onion Powder
1 Whole Fresh Pineapple-peeled, cored, and sliced
1 Onion-sliced
Green Leaf Lettuce

Preheat your grill to medium-high. In a bowl combine the ground beef and seasonings well and then form into patties. Grill to desired doneness.

Grill the pineapple slices 4 to 5 minutes each side. 

Top your burgers with the pineapple and onion slices. Wrap your burgers in the leaf lettuce and enjoy!

I used yellow onion here, but red onion is fabulous as well. Also, if you tolerate dairy gently melting some sharp cheddar before removing your burgers from the grill. YUM.

Let me know if you try it!

What's your favorite non-traditional burger topping??

Wednesday, August 6, 2014

Does Dairy Bother Your Joints?? Plus, This Week's Workout Calendar

I've noticed lately that dairy seems to bother my joints. Now, you know I have that old hip injury from my first marathon that flares up once in a while. I'd never been able to pinpoint exactly what caused this. However, over the last few months I've wondered if it's related to my dairy consumption. Being Paleo I don't do a whole lot of dairy, but when I do seems to correlate with my hip acting up. I'm not entirely sure if it's the cause, but it's awfully suspicious.

Lately I've been feeling like I need a boost of "good bugs" and have been having quite a bit of yogurt and kefir. I also always have the occasional whey protein and half & half in my coffee. All of that on top of the organic grassfed butter I normally include in my diet (it doesn't seem to bother me at all) has added up to a whole lot of dairy in my diet. My hip had been completely perfect prior to this increase in dairy. Now? It's bothering me again. Interesting to say the least.

So... I guess I'll cut all the extra dairy and stick to the little bit of organic grassfed butter and half & half and see what happens!

Poll: Anyone else have this problem? Does dairy seem to bother your joints? 

OK, onto this week's Coffeyfit workout schedule...

I have to say that I am really enjoying this workout rotation. It's just what I needed right now. Several people have been asking how I like Kelly Coffey-Meyer's DVDs. I'll try to get some reviews up soon, but I'll say here: definitely recommend them.

How about you: tried any new workouts lately?

Monday, August 4, 2014

Green Tea and Melon Post-Workout Smoothie Recipe

This post is sponsored by Puritan's Pride.

As I’ve recently amped up my workout schedule I’m also paying closer attention to my nutrition, especially when it comes to properly fueling and recovering from workouts. This smoothie recipe is perfect for post-workout. It's packed with great stuff like green tea and protein. Plus, it’s delicious! Can’t beat that. I love it post-workout, but it's great anytime.

I would not call this recipe strict Paleo as it uses whey protein. I realize that some Paleo folks don’t use protein powder at all, but I do. I find it a quick and easy way to boost my protein. Plus, I just plain enjoy it in my smoothies!

When looking for a protein powder I prefer a good, clean whey protein or collagen. If you don’t tolerate dairy try substituting collagen powder for the whey I’ve used.

½ cup boiling water
½ cup Unsweetened Vanilla Almond Breeze
1 heaping cup frozen melon balls (I use honeydew, but any will work)
1 serving vanilla whey protein powder

In a separate cup pour boiling water over the tea bag and cover with a saucer. Let steep for 10 to 12 minutes. Let cool.

In your blender add the cooled tea, almond milk, and protein powder. Blend. Next, add the frozen melon balls slowly. Blend well.

Boost it!
Give this recipe a boost by adding 2 teaspoons of Kale Powder.

How do you fuel post-workout?

Wednesday, July 30, 2014

Should My Food Processor Smoke Like That? Plus, This Week's Workout Schedule

My food processor in it's pre-smoking days.
This past weekend I was happily making my kids' snacks when smoke started coming from my food processor. I quickly unplugged it, and smoke continued to roll out of the motor area. This was a whole new take on my saying that dinner just isn't done until I set the smoke detector off!

"Is it on fire?!" My kids wanted to know. "I don't think so," I reassured them. Though I wasn't entirely sure.

It eventually cooled down and stopped smoking, but now I'm afraid to use it. I mean really: should my food processor smoke like that? I'm thinking not... 

I use my food processor a lot. Like, a lot a lot. From energy bars (and balls) to nut butters to Paleo Pops to making my own nut flours in a pinch, I really do put it through its paces and can't imagine not having one!

So, I need recommendations. What's a good food processor that will stand up to my foodie blogger ways??

Onto this week's workout schedule...

HOW is it the end of July?? I'm seriously freaking out about that. Stay just a little bit longer summer... Anyway, last week I did not get any of my scheduled runs in. UGH. This week I'm making that a priority. Someone hassle me if you don't see a post-run instagram on Thursday!

Anyone else feeling like they need to DO ALL THE THINGS before summer is over?

Monday, July 28, 2014

Paleo Iced Protein Mocha

I'm mildly obsessed with frou-frou iced coffee recipes right now. For 3 reasons:
  1. It's hot.
  2. It's an awesome thing to be able to treat myself in the afternoons without having to leave the house!
  3. It's hot.

This recipe is not only Paleo-friendly, but also has the added bonus of some extra protein. With my current lifting schedule I'm all about sneaking in protein wherever I can. 

1 Cup Unsweetened Vanilla Almond Breeze
1/2 Cup Mocha Chameleon Cold-Brew
2 Tablespoons Collagen Powder
1/2 teaspoon Organic Cocoa Powder
1 teaspoon Organic Grade B Maple Syrup (optional)

Blend all ingredients well (I use a Blender Bottle for this) and pour over ice.

Mmm, Taaaaasty.

What's your favorite fancy iced coffee drink??

Wednesday, July 23, 2014

Weigh In Wednesday + This Week's Workout Schedule

No, not twerk. WERK!
I promised 2 weeks ago to post my before stats, weigh in, and workout schedule for the Kelly Coffey-Meyer 30 Minutes to Fitness DVDs I was sent...

Well, oops, I got distracted going through and trying out the DVDs to see how I wanted to set up my workout schedule. Then, I looked at the calendar and realized we have exactly 6 weeks until our homeschool year starts again. Perfect timing!

I have to say so far I'm very impressed with these. I'm looking forward to the next 6 weeks! 

My main focus will be on doing something different and shaking things up with my plan; my body and my mind could definitely use it. I'll also be focusing on lifting heavy and really pushing it on the DVD workout days. I've been coasting lately. Enough of that. My motivation is high and I have more time on my hands for the rest of summer break. I plan to take advantage of that! Also, I'll be slowly building my runs up again since my hip is finally feeling better.

Days will alternate between weights and cardio. This week's calendar (I started Day 1 on Monday):

My 'before' this workout rotation stats:
Weight 184.5
Bust 42
Waist 34
Hips 42

Time to WERK!

How may cardio days do you schedule per week?

Monday, July 21, 2014

Paleo Chocolate Energy Balls

This post is sponsored by Puritan's Pride.

Post-workout, fueling a long run, or just something quick and easy to throw in my diaper bag for a long day of shopping with my kids: this recipe is perfect. There are only 4 ingredients and these are beyond easy to make. Plus, they are Paleo, vegan, 100% real food... and? Delicious!

Paleo Chocolate Energy Balls
1 1/2 cups All Natural Pitted Dates (about 35-40 dates)

Add all ingredients into your food processor and blend 3 to 5 minutes on low (until smooth).

Scoop out 1/2 Tablespoon portions and form into balls. (For snacks for my kids I usually do 1 Tablespoon size.)

Makes about 32 - 1/2 Tablespoon sized balls.

If you need an even denser source of fuel (if you want to carry less or are training more intensely, etc) you can add 1 or 2 Tablespoons of Raw Organic Honey to this.

What's your favorite real-food run/workout fuel?? Let me know if you try these!

Tuesday, July 15, 2014

Review: Caveman Cookies

Disclaimer: I was sent the following product by Puritan's Pride. As always opinions are 100% honest and my own. Ingredients and nutrition facts are taken from the packaging I have. As such things can change be sure to read your own labels. 

Ok, so cavemen did not likely have cookies, but folks following the Paleo diet sometimes get a hankering for something sweet and cookie-like. When I saw these I had to try them.

I'm a firm believer that Paleo treats should be just that: treats. That said, treats like these definitely have a place in my family's pantry.

These range from 130 to 150 calories for 2 cookies and 10 to 14 grams of sugar.

From my most favorite (the top 3 are pretty much tied for most-favorite) to least:

Ingredients: maple syrup, organic honey, almond meal, pecan meal, dried cranberries (cranberries, apple juice concentrate, sunflower oil), pumpkin seeds, spices
Ingredients: organic honey, almond meal, walnuts, raisins, ginger, nutmeg, cinnamon
Ingredients: honey, almond meal, brazil nut meal, chopped almonds, dried cherries (cherries, sunflower oil), nutmeg, cayenne pepper

Ingredients: almond meal, organic honey, unsulfured coconut, macadamia nuts, ginger
Ingredients: organic honey, almond meal, raw cacao powder, cashews, chia seeds, pure vanilla extract, cinnamon, chili powder
Ingredients: organic honey, hazelnut meal, almond meal, ground carob
My Thoughts
I liked these. Make no mistake, these do not taste anything like a traditional cookie. But if you're Paleo and craving something sweet I think you'll appreciate the taste and the clean ingredients. To me the first three taste like a cross between a chewy oatmeal cookie and a larabar-like concoction. The Tropical taste like a chewy coconut cookie. The Mayan and Alpine I can't quite explain...

I madly loved the New World, Original, and Rainforest. I liked the Tropical and Mayan. The Alpine weren't a favorite.

My only complaint would be they are a bit too sweet. Now, that's me and my sugar-detoxed taste buds. Just be aware that honey or maple syrup is the first ingredient in most.

Overall, I loved them, my husband loved them, my kids loved the first three kinds I listed...

We'll buy them and I would recommend them as a Paleo treat.

Have you ever tried these?