Food for Thought: Finding Aloha in Meal Planning

You've probably heard the phrase "you can't out-train a poor diet."  Well, I have a confession.  I've been the poster child for "poor diet" for the last couple of years.

Here are the facts:
1.  I love to cook.  Love.  There is nothing better than taking a bunch of ingredients and making something fantastic to feed to family and friends.  Food is love, after all.  I used to spend hours poring over cookbooks looking for something new to try.  At least one new recipe each week.  Sometimes more.  Not everything I made was great.  Not everything I made was edible.  But everything I tried was an adventure.

2.  I haven't seen my kitchen in... well, years.  (sad face).  I am often gone from my house by 430 am, arriving home sometime around 7 pm, and fall into bed by 8 pm.  That gives me roughly 60 minutes to eat, unwind, and get my shit together for the following day (rinsing water bottles, laundry (ha! j/k), bags packed, etc).  Sadly, my schedule had gotten so out of hand that I was literally eating from a drive-thru two meals a day, and then eating a bowl of cereal for dinner at night.  Snacking on anything I could get my hands on in the break room in between meals.  Totally not kidding.  And totally not cool.  So not cool.

3.  I have had conflicting feelings about how and what I eat.  I love the idea of a plant based diet but in practice, right now,  it feels overwhelming, and condescending.  I know, right?  How can food be condescending?  Several years ago I committed myself to eating plant based (vegan) for 30 days.  I was very strict for this 30 days and you know what?  I felt fantastic.  (This was also back when I had time to cook).  I told people I wasn't doing it for "political" reasons, I just wanted to see how my health might change by eating plant based.  After that 30 days, I followed a "less religious" plant based diet.  Meaning I wasn't "that guy" when I went to eat with family or friends.  I didn't turn down an invitation to a holiday meal with friends.  And I didn't beat myself up if I ate a piece of bacon or sushi.

Somewhere along the way, I stopped having time to prepare food and so I was driving through Taco Bell for a bean burrito, cause there's no meat in that.  Or grabbing a veggie pizza from the place down the street.  We joked about how much pizza I was consuming, but it truly was 5-6 times a week.  Often 3 meals in a row.  Ultimately, my brain tied my lack of being vegan and my poor diet together, and I stressed about it even more.  I felt horrible because I was eating crappy food.  And even more horrible because sometimes it was In N Out Burger.  *gasp*  The horror of it all!

I would still go grocery shopping once a week.  And out of guilt and a feeling of obligation I would buy fruits and vegetables which inevitably got thrown out at the end of their life span- untouched.  I felt worse wasting food and throwing so much away.  The smell of rotting produce in my fridge shamed me every time I reached inside.

I tried a couple of meal delivery services.  What I found was that the portion sizes were much smaller than I would normally consume and sometimes I just didn't like the food that was delivered.  Some people can choke down something they don't like because it's good for them or they paid for it.  This is not me.  So this wasn't a realistic long term solution for me.

During my training for Arizona, I listened to a podcast during which my coach talked about her transition to a plant based diet.  She said that she did it abruptly and her training did suffer the effects of "trial and error" because it wasn't necessarily the healthy plant based diet that she follows now.  In the podcast she speculated that for someone to switch to a vegan diet there would be an adjustment period, potentially up to a couple of years, while said person was figuring out how to eat the right amount and types of nutrients.  When I heard this it was kind of an epiphany.  I had been putting a lot of pressure on myself and this helped me to realize that what I was feeling was probably pretty normal.  At that time I started to think about other options for cleaning up my diet.

I had already decided I needed to address my diet last fall as the next step in the process of #findingkona when I qualified for Hawaii in November.  At that time I had nailed down my race nutrition strategy but my daily diet was still a disaster.   A friend of mine had worked with a dietitian last year during her preparation for Kona and gave me a referral.  I held off on contacting her because she is not based in Arizona and everything would be done online or via phone consult, and I wasn't sure how this would work.

I sat down with a couple of nutritionists locally last fall to talk about what I needed.  I got a similar response from each which was something along the lines of, I don't write meal plans, I am going to teach you how to eat properly.  *sigh*  I know how to eat healthy.  I just don't do it because I lack time to plan to eat healthy.  I almost signed on because my preference in life is to support local.  But in the end, I went with what was going to be best for me and I called Katie of OWN Nutrition.

Over the course of a couple phone calls and email correspondence I gave her my deal breakers.  I don't have time to "cook".  I want someone to tell me exactly what to eat (and when?!) and it needs to be assembly only.  And I don't eat poultry.  Ever.  I breathed a sigh of relief when Katie was excited to help me and encouraged me in the process.  She assured me that after a few months, I WOULD learn what my body needed, but for now she would handle the thinking part of it.

Boiled eggs:  10 min prep.  A week's worth of snacks.

My first meal plan arrived in my inbox.  7 days, with detailed meals and snacks.  A shopping list (hallelujah!).  "Recipes" for any meals that required some assembly.  And a handout on portion sizes.  OK, I admit, I didn't print out the portion sizes handout.

My first trip to the grocery store was a little bit overwhelming.  I was still learning and hadn't yet compiled a concise list so I was running back and forth between different departments as I read down my list for the week.  I have since learned and now spend 10 minutes making a list for produce, meat, frozen goods, dry goods, etc.  Now I can be in and out in 30 minutes.

Week 1 I had something on my plan called the "side salad".  When I set out to prep my side salad I was shocked to find it was anything but a "side"!  4-5 cups of greens (spinach, arugula and romaine), with tomatoes, almonds, and protein (some days this was salmon, others it was beans and quinoa).

Peppers and zucchini wrapped in strip steak with sauteed spinach.

Most of my assembly is done on Sundays and Thursdays when I have an hour in the evening to prepare meals.  I prepackage my lunch and dinner for the week, including all snacks.  Once or twice a week I'll throw all my protein on the grill.  I'll have a big salmon filet going on one burner, and a couple of filets on another.  And my husband (who is not following my meal plan) let's me grill up some pork or chicken for him along with a big batch of quinoa once a week so that he's not scrambling for healthy options either.  And every once in a while, he'll eye something that I'm eating and offer to share it with me.  Among our favorite is an avocado-tomato-cilantro salad (with protein of choice on top!)  It has been no trouble at all to transition to this meal plan.

I'm past the 30 day mark now and I'm as happy as the day I hired Hillary to coach me.  I have eaten more vegetables in the last month than I have in the last 2 years combined.  I have more energy.  More stable energy-- no spiking and bottoming out in the middle of the day.  I have been trying things I've never made before.  Pork carnitas in a crock pot for example.  Everything is super simple, but tasty and satisfying.

Carnitas!!  In the crock pot!!  Prep time:  10 minutes.  *Boom*

And the best part is, I don't find myself craving sugar all the time.  I find myself content with what I've eaten, and when I do get hungry, instead of ravaging the junk food pile at work or at home I find myself looking for something more satisfying.  Yogurt and berries is a big favorite.  Apples with peanut butter.  Trail mix (homemade!).  I'm not a dietitian, but from my observation my diet is chock full of vegetables, protein and good fats.  Lots of fats.  I think moving away from 95% carbs has helped a lot in the reduction of cravings and blood sugar spikes.

Big ol' salad!  This is my mainstay! 

Once a week I have a phone consultation with Katie.  And if I email or text her with a question I usually hear back within a couple of hours.  She has helped me to realize that being ravenous on Monday means that I'm not fueling and re-fueling on Sunday appropriately after my long day.  We made a few adjustments and I no longer wake up hungry, and Monday is just like every other day of the week-- steady energy intake and output.  It is nothing short of amazing!

I think someday I would like to try moving more permanently to a plant based diet, but for now, I am eating healthy and feeling great.  Even my stress level has improved dramatically.  I don't know if it's all the good fats allowing my brain to function appropriately, or just the fact that I'm not eating drive thru meals 10 times a week.  I still eat pizza.  Just not every day.  And I still eat sweets.  Just not every day.  I'm eating slower and finding pleasure in food again.

Food is love, and I'm definitely on the road to being happier with myself and how I'm treating myself.  And this move is central to my theme of #findingaloha in 2016.  Love my food, love myself.

Full Steam(ed Veggies) Ahead

I have been completely, 100% plant powered for 2 full weeks now and wanted to share some initial impressions and accomplishments.  First of all, it is sooooo much easier than I ever imagined.  Yes, I have to read a few more labels.  But when you're eating a plant based diet, it's really very simple.  You're automatically (or at least I am) eating more whole foods, less processed foods.  I don't have to look at the label on a bag of black beans to know that I can eat them.

I've had my first experiences dining at restaurants as a vegan.  Thankfully our favorite restaurant, Pita Jungle, is a vegan-friendly restaurant.  I was able to go online and look at their menu, and it tells you right there how to make your favorite meal vegan.  I had to make one simple substitution and I could continue to enjoy my favorite dish.  Another restaurant that we visited, Tia Rosa- a local Mexican restaurant, was a little more difficult.  I didn't want to order a salad, so I searched for something that I could make a few simple modifications to.  I ended up ordering spinach enchiladas, hold the cheese and sauce.  I used salsa instead of the sauce and enjoyed the black beans and corn that came standard on the side.  The server didn't know if the sauce was vegan, but I was happy that he was willing to talk to the cook and they decided it was best to leave it off.

Over the weekend, we wanted to celebrate a friend's birthday at the local wine bar, Postino's.  I initially wasn't going to order food because their menu is loaded with yummy bruschetta- all stacked with gourmet cheeses and some meats.  They were super busy and I didn't want to be a burden.  But when the server came around to help us, my husband encouraged me to ask her about the menu.  I explained that I was eating vegan and she happily pointed out the things on the menu that I could eat, without blinking an eye.

As far as the Engine 2 Diet goes, I have been really disappointed in their "support system".  I follow several chef/ bloggers online who are vegan, and I follow several athlete/chefs who are vegan.  For the most part, everyone acknowledges the challenges of a busy lifestyle and gives great pointers on how to make quick, easy meals that are healthy, portable, and vegan.  When I've looked at the Engine 2 information- to me it seems really judgmental.  Someone posted a question asking about a particular energy bar and was it OK to use for snack/ meal on the go.  The overwhelming response from the author and his bandwagon, was that it was NOT OK, and shame on this person for not getting up earlier to make a proper breakfast for himself and his family.  My reaction was... wtf?  I get up at 4 am, and now you want me to get up at 3 am so that I can sit down to a proper breakfast?  No thanks!  I'll stick with my bowl of cereal, or frozen waffles and peanut butter.  And shoot me now, cause I have a whole box of granola bars on my shelf at work for those days when I don't have time for lunch.  Come on!  This is the real world!  If we're going to be successful, we need real world help.  Not judgment.

That's been the only negative experience so far.  And the day when I walked into the break room and couldn't eat the amazing looking coffee cake.  But seriously, no regrets.  It's full steam(ed veggies) ahead.

Honestly,  my energy levels have been amazing.  I keep waiting to feel run down again, or have a bad day, but so far it hasn't happened.  In fact, just for comparison... 2 weeks ago we did a 100 mile bike/ 5 mile run.  I made it through the workout fine, but I just felt tired and fatigued the whole bike ride.  After 4 miles of the run, the final mile was a death march home after which I lay horizontal on the couch for about 45 minutes.  The rest of the day, I was tired, sore, and ready to fall asleep by 6 pm.

This past weekend, we did essentially the same route for the bike / run, only it was 105 miles bike/ 6 mile run.  I felt fantastic the whole time.  My muscles were fatigued - but in a more normal way- after the long ride, but my energy levels were stable and my head was clear the whole time.  And I tore up the run.  Tore. It. Up.  I smoked the entire 6 miles at my goal pace for IMAZ.  Never wavered.  Never tired.  I felt super strong.  And when I got back to the house, I had energy to spare.  I felt so good that I actually stayed up till 8 pm (which I haven't seen on a Sunday in quite some time) and I got up Monday morning to join the East Valley Runner's for their track workout.  Never in the past would I have been able to do that.  I would have still been wiped out from the night before!

So, I'm still skeptical.  Still waiting for the other shoe to drop.  Still waiting to wake up from my dream and be back to reality.  But... on the off chance that this shit's for real... I will never go back to eating meat/ dairy/ eggs again!

This weekend we're heading north to play in Flagstaff at the Mountain Man Triathlon.  Hoping to post some great results for the half iron distance race and get a little elevation training in.  I'll keep you posted!     

I had a couple of awesome recipes this week but I think my favorite was this quinoa veggie burger.  So darn good!  Even my non-veg family and friends loved the flavor and texture.  Give them a try!!  I recommend upping the spice a little bit maybe with a little paprika or crushed red pepper.  I like it spicy!  I ate them plain with some sweet potato fries on the side, but I think they'd be wonderful served as a burger with a vegan thousand island dressing.  Let me know what you think!

Beets, Lentils, and Broccoli: My Leap into Vegan Nutrition

As I curl up in front of the fan in my highly air conditioned office, with my steaming cup of pink grapefruit green tea, I wonder.... how in the hell it can be almost August??!  I'm sufficiently recovered from IM CDA, which seems like yesterday, but was actually almost 5 weeks ago.  I've had a couple of good training weeks under my belt and a new workout at Endurance Rehab which always makes me happy.

In contemplating the second half of my season, I was facing several obstacles:  weight gain, stress, poor diet and a suppressed immune system.  After being sick earlier this year (click here for story) I really had to focus on getting completely well, which took months.  I was feeling myself again by late March but noticed that I was still stressed very easily and wasn't recovering as quickly as normal.  I felt healthy, but I could tell my adrenal glands weren't going for any of my shenanigans anymore.  I decided to talk to my nutritionist.  I've worked with Melissa off and on over the last 6 years or so dealing with various issues.  She has always been such a positive influence and helped to encourage me when I needed it.  I had noticed that she was beginning to educate people on the use of essential oils for various ailments, and I was hoping that maybe they would be useful for me.

When I sat down with Melissa in May, I told her that I wanted to treat my allergies and be able to get off of medications (which I absolutely despise taking).  I told her that I wanted to be able to manage stress better and support my adrenal glands.  And my final goal was to be able to gain control of my sugar cravings and bad nutritional habits.  Overall, I'm a good eater.  80% of my diet is spot on.  But working long hours, and dealing with stress 24/7, I am the first in line when someone brings in a box of donuts.  Or pops open a bag of M&Ms.  I had noticed that as my work schedule got crazier, my time at home became more limited and I was no longer packing sufficient food for lunch and dinner.  Instead I'd be hitting the Taco Bell drive through (**cringe**) or stopping for a greasy slice of pizza on my lunch break, and then dinner would be a bowl of cereal at 8:30 pm when I finally got home from work.

The bad food habit got out of control and my pants were starting to feel a little tight around the waist.  Though I intentionally allowed myself to gain weight in January as I was trying to heal, the extra pounds were no longer a welcome visitor on my waistline.  I needed help.  Melissa recommended a program to help support my immune system, fight allergies, and help me deal with stress.  I started using the essential oils in June when my first shipment arrived.

Within 2 weeks, the difference was noticeable.  Even my husband, who generally doesn't subscribe to holistic medical practices remarked on the difference.  Overall I felt better, and my stress level was significantly reduced.  My energy level was improving and I was sleeping better at night.  My husband contributed my improved performance at IM CDA to the essential oils, noting that it was the only thing I had done differently.  I didn't train more, I didn't rest more, I was just taking better care of myself.

In my meeting with Melissa, I also asked her thoughts on a plant based diet.  I was thrilled and a little relieved when she fully supported the idea.  She assured me that all my nutritional needs could be met through a plant based diet, and that it is a healthier way of eating.  So after 6 weeks on the essential oils, when another friend remarked that she wanted to try a plant based nutrition challenge, I jumped on board with her.

You may have heard of The Engine 2 Diet, which has received a lot of press lately.  My friend MK had stumbled across the book and wanted to take on Rip Esselstyn's 28-day challenge.  Having someone to share recipe ideas with, and even share meals with is a huge help.  We set a launch date and I spent a couple of days picking out some easy recipes and shopping for vegan ingredients.  I was kind of nervous, but I was ready to go all in.  For me, having zero will power, it's much easier to say I "can't" eat something, rather than I "shouldn't" eat something.  If I know it's forbidden on my nutrition plan, I move on and look for something else to eat.  Before when I was toying with the veganism, I was still giving in to all my sugar cravings, and bad food choices.  Now, it's not an option.

On my last day before starting my 9-day work week, I spent 5 hours in the kitchen making meals that I could take to work.  MK and I swapped dishes.  She made a lemon lentil soup, and I gave her some of the pad thai that I made.  I stocked my desk at work with snacks that were vegan-friendly and loaded my lunch bag with fruits, veggies, and meals that I made. 

What I have noticed is that it is much easier than I ever imagined, and the support I've received from co-workers and strangers has been amazing.  On day 1, I walked into Starbucks and ordered a venti dark roast (after 5 years of ordering grande non-fat lattes every day).  The barista looked at me, remarking, "well, that's... different.".  When I explained to her that I was going vegan for 30 days, she lit up and shared her own story of using plant based nutrition and how much it positively impacted her health.  She was very encouraging and it was a perfect start to my day. 

The girls at work, who are used to me eating crap all the freakin' time, brought me candy in the form of a Reese's peanut butter cup.  When I told them that I couldn't eat it, and explained why, they promptly went shopping and found a dark chocolate bar (85% cocoa!) with no dairy in it.  Even though I still have to avoid the break room, at least I have a support crew 24/7.

I have felt fantastic so far (day 4 and counting!), and I thought it was a fluke that I didn't experience the usual mid-afternoon slump on day 1, but the trend has continued and I find I'm fuller, more satiated, and not having the usual cravings late in the day.

So, what is my goal with this whole experiment??  Well, I truly hope that I feel so good that I never look back.  And based on the feedback I've received from plant-based eaters, I have no doubt that this will be the case.  I also know that there has to be balance, and freedom in life.  I don't want to my lifestyle to cause me additional stress.  So if that means that I occasionally eat something that contains animal products, I'm not going to freak out.  I understand that it's more challenging to maintain a strictly vegan diet when traveling to less progressive areas of the country, and when racing and I need energy I can't be worried about drinking chicken broth, or taking on-course gels and bars that might contain whey protein.  And I want to be able to celebrate birthdays and holidays with family and friends without being a burden.

But I want all of those instances to be the exception, not the rule.  As my friend MK says, I don't want people thinking that I'm "dieting" or on some "fad" diet.  I believe this is a healthier way of eating, and it needs to be sustainable.  Restrictive diets are typically not sustainable.  I've been careful to use the word nutrition plan rather than diet for that very reason.  Even the word vegan carries a negative connotation for many people.  I'm not making a political statement.  Even though I love animals and advocate for them every day, I'm not doing this for animal rights reasons.  I'm doing this for my health.  And to create a lifestyle that reflects my belief in a holistic approach to wellness.

My hope is that I can share some of my experiences here in case anyone else needs recipe or food ideas.  I'm also secretly hoping that this will be the final key in helping me be completely ready for my 'A' race in November.  I hope to have more energy, lean muscle mass, and be stronger come race day.

Here's my favorite recipe from week 1:

Tart Tahini Sauce*
Blend the following:  3 T tahini, 1 tsp balsamic vinegar, 2 cloves garlic, 1 T chia seeds, 1 T lemon juice, 1/2 tsp dried oregano, 1/2 tsp sea salt, 1/2 c water.

Originally I made the sauce to mix with carrots that were shredded into long, thin ribbons.  But I loved the flavor so much I needed to mix it with something else.  I found a bag of split peas in my pantry so I cooked them up, mashed them with the sauce and *BAM* Tart Tahini Split Peas with the consistency of hummus.  Perfect on corn tortillas or as a dip for veggies. 

*Tahini recipe from The Complete Idiot's Guide to Low-Fat Vegan Cooking by Bo Rinaldi