Arg! It has been sooooo long

So much has happened since I last posted and I have a list of post titles that I want to write about. Some are for here and some are for the business site. Writing proper, research based posts are important to me and to make sure my recipes are perfected. Part of me wants to save my recipes and make a cookbook one day but there just isn't enough time for me to do all that.

So the last couple of months I survived a hurricane, fought (and still fighting) with insurance companies, moved, signed up for my board exam, started my own business and am in school to be a nutritional therapist. Oh don't forget that I am working as a mental health therapist still with an hour and half commute each way two times a week.

This is pretty much how my thoughts are during the day. Phew its tiring and I quickly even drew this because I can never find the perfect photo online and I'm not 100% happy with this either. Anyway I promise to update more often, even if the post isn't PERFECT!

Currently, I'm doing a detox protocol through Biotics which I was just trained in to see and feel what the process is like before prescribing to clients.  I'm on the 11th day and feel amazing. I wake up refreshed and ready to start the day. No afternoon slumps. Oh and as of day 9 I lost an inch in my waist already. Now for those of you who don't know me I eat fairly clean 80% of the time. I focus on eating nutrient dense, unprocessed foods. The detox follows what I already know but eliminates so other foods during a couple of the steps. Such as coffee, dairy, bacon, pork, fruit and sugar. I've done detox protocols before but without supplements. With the supplements, my body can properly release all the toxins so that any of the body systems (endocrine, gut, liver) don't become toxic or overly stressed. This is really important to do at least twice a year and sometimes more. I'll explain more on that in another post.  But I should mention healthy guts = no illness.

Ok so now I forgot what I was writing as I just helped an older gentleman work his iPhone in Starbucks. So I will end this post for now.

Here is to unperfect posts but with the information you need. Stay tuned for my business website but if you or anyone you know wants help with their nutrition and performance goals let me know. If they are suffering with any symptoms like 

heartburn, fatigue, constipation, fluctuation of energy, colds/illness, autoimmune disease, poor, concentration, sugar cravings, digestion, allergies, bloating, slow recovery post training, joint stiffness, sleep issues, menstruation issues, fertility, inflammation, hair loss, etc. 

I can help them address any and all of these.

Hybrid Cycle Day 4

So I started a new program at CFCC Hybrid Oly lifting.  This is what it is to quote CFCC

"The Hybrid Level of Oly is open to members who have taken 20 classes of Intro to Olympic Lifting (see below).  The purpose of this class is to Snatch, Clean and Jerk often, but also to examine the specific weaknesses of lifters and actively incorporate assistance lifts and movement patterns that reinforce the Olympic Lifts and the strength, speed, mobility, and stability that it takes to train them aggressively (as in Competitive Programming). In addition to training Olympic Lifting, this class will also engage in explosive conditioning workouts that support CrossFit training methodologies and support the goal of becoming better at the Olympic Lifts.  The sum total of these conditioning workouts will be no more than 2-3 per week, and they will be optional. Shoulder stability and Hip Explosiveness can be reinforced through the incorporation of other movements and especially for athletes looking to alternate between CrossFit and Olympic Lifting, Hybrid programming can assist with maintaining a certain level of working ability in the slightly more aerobic threshold of CrossFit."

I'm glad for this as I LOVE strength training and there is conditioning involved.  On day 2 it kicked my ass more than any reg CF programming.  I'm also happy for this as I got my appetite for food back.  I'd been struggling with eating. I'd make something that tasted fabulous, have a couple of bites and then not be in the mood to eat it anymore.  Well now I've been eating more protein and wanting foods. It's hard to be trying to hit a certain amount of protein and be choking it down. Seriously, my fork would quiver as I tried to eat some chicken.

So today I trained from 7-9 which meant first alarm goes off at 5. I have to plan for this time now for when Sadie is back and I will have to walk and feed her in the am.  Train is at 6 am.  This morning I had time to read some food logs and some research before getting on the train.  Honestly, my first thought this morning was when can I go to bed.

So I trained with Jim. Just Jim and I and more things clicked with my lifts.  Today we did mid hang cleans (find 3 RM; 90% x3x2), power snatch (peak of 2), clean deadlift (find 5rm), barbell loaded good mornings (3x5) and rowed 5 x100 m with 1 min rest. 

After training I had a couple of nutrition meetings and didn't eat. Just had BCAAs before and after training, coconut water and hot herbal tea. I don't know if it was the not eating or wanting to sleep more this morning but I was falling asleep on the train home and almost missed my stop. First time ever I fell asleep on the train. 

For meal 1 of the day I had:
3 eggs & 2 slices of ham scramble, 1 chicken sausage

For meal 2:
Roasted Turkey Breast
1 lb turkey breast - boneless and skinless
lemon juice and EVOO
garlic powder, salt, chili powder, cumin, cayenne powder, dried oregano
roasted in 350 oven for maybe 40 minutes (forgot to look at the time as i was doing 1,000 other things just kept checking until juices ran clean and meat thermometer read 165ish)
let rest 10 minutes (the hardest part)

Cabbage Slaw Saute
a bit of bacon fat in pan
add sliced half moon onions
red cabbage sliced
using a peeler added in some parsnips
salt
cooked down with lid on part of the time then added some red pepper flakes and juice of 1/2 fresh lemon for brightness and freshness

OK off I go as I have a ton of work to do and research articles to read before bed. Which I'm hoping is early as I get up at 5 am tomorrow!

NEWS!! Services offered

I woke up this morning eager and excited to share my news with everyone. I’m opening a second office location at 12^th and Locust. Read below for details about my practice for individual and group sessions along with seminars. Please pass on to friends, family, and colleagues. I look forward to helping those overcome their challenges and reach their goals!

What challenges do you work with people on?

We all have things we’ve always dreamed of being or doing but life, fear, roadblocks or lack of skills hinders this. Wanting to make changes is the first step; the second is having someone with the knowledge and support to help you reach your dreams.  Most often, I work with clients on: relationships, goals, life and career transitions, anxiety, depression, and trauma. My performance clients choose to work on areas of goal setting, nutrition or relationships with food.

I strongly believe that success is 80% mental; small successes lead to big results!

Expertise

With a Masters in Clinical Psychology from the University of Pennsylvania and continuing education through the Post Deployment Center and Widener University, Abbey brings clinical experience to her coaching. She has worked as a life coach within the adult population for over five years helping clients with a variety of challenges and is also the lead clinician practicing child and family therapy for a non-profit mental health agency in Philadelphia and New Jersey.  Abbey has helped clients identify patterns and rewire their cognitions so they can overcome trauma, build relationships, and successfully make career and life transitions.

Abbey also holds seminars on topics such as goal setting, de-stress techniques and nutrition. She helps athletes and CrossFit members explore how the mind affects both their performance and reaching their goals outside of the box. Through her personal, educational and professional experience, Abbey feels this body/mind connection includes one's relationship with nutrition and has studied with other nutritionists to gain insight into varying perspectives and techniques.

What is different about the kind of coaching and therapy you do?

My experience and education drives the work that I do. I have worked with a variety of clients from different populations with different needs and am able to successfully meet them where they are at.  I offer guidance, support, and interventions to my clients that can help them make positive changes the day they leave my office. My clinical background and training sets me apart as I’m trained in assessment, research based interventions and techniques. I will help clients to build skills to identify patterns and overcome challenges. Although I’m trained in assessing and evaluating for diagnosis within the DSM, I do not offer this in my sessions. Instead, if I feel that there are mental health concerns, I will refer the client for further assessment.

How can I tell if coaching is for me?

Coaching is for you if you are feeling "stuck" or unsatisfied in an area of your life. Maybe you have lost some of your passions and joy in life.  Maybe you are just going through the motions on a day-to-day basis. Are you struggling to meet personal goals? Are you happy and fulfilled in your career/education, relationships/family, health, athletics, and/or personal development? Have you been neglecting certain aspects of your life? Is something in your past keeping you from moving forward? Does anxiety or depression keep you from socializing or reaching goals?

How to get started?

Simply message me using this form if you are interested in individual or group sessions to overcome life challenges and reach your goals.

For those of you who have missed my goal seminars either at CrossFit Center City or at other locations, please message me so I can provide you dates for the upcoming seminars.

Vinegar

So a month ago I stumbled upon Coconut Vinegar. Definitely a wise choice to buy and try. Almost apple cider in flavor but a little stronger.  Delicious on a salad with some EVOO. Get creative folks, read the labels and try out something new.  That is all for now!

Front squat and beef

Today started off great! PR'd my 2 rep front squat by 10 lbs. super proud of this after being away from CFCC for 2 weeks and last week was really rough. Plus I really struggle with squats due to mobility issues. Day continued with breakfast with a friend then getting finger printed. If I ever want to commit a crime I will use my pinky fingers because they don't scan a print. The guy had to override the system to process these. This isn't the first time either. The pinky burglar haha! Who wants to rob a bank?

I quickly threw together mixed greens and shredded beef I concocted in the crockpot yesterday. I added some red peppers for color and a little sweetness. Oh and this is the first day of another BCCC for me. I'm starting a bit early but I have some serious goals to attend to.

For the shredded beef, I seared a 4 lb beef roast that was generously (for me) sprinkler with pepper and salt. Then placed seared meet in crockpot. I added garlic powder, oregano, and rosemary along with 1/4 cup of water. Cooked on low for 8 hours. Shredded this and added it back into the broth it made with some Dijon mustard. You could leave this out if you don't want added sugar.

Finished my day with some croga to get my hips ready for tomorrow. Now for some hot tea and sleep!

Stupid Easy Paleo Recipes

So those of you who know me know that I can cook up so pretty elaborate meals and like to experiment in the kitchen. But sometimes I'm lazy busy or feeling uninspired so I have a couple of go to easy meals…stupid easy at that.  Here are just a couple:

1.  Chicken Fajitas: slice up chicken breast and sprinkle with some Mexican season.  Here is a good site that has a Mexican seasoning mix I have use before Spice Hunter.  Just make sure your spice mix doesn't have sugar and I like salt free ones so I can control the salt. Oh and I didn't add salt since I'm not a big salt person but feel free to add as needed. In a pan add a dab of coconut oil, add sliced onions and peppers and sauté until soft. You can even sprinkle this with seasoning. Remove and then add in chicken up cooked.  Using butter lettuce, romaine, or any other lettuce that works as a cup/shell place chicken and onions and peppers.  If you have it make some guacamole or salsa.

2.  Chicken thighs in a crock-pot. So I’m still getting used to a crock-pot and bought some boneless, skinless thighs. For me the only way to eat them is to cook them long and slow.  I quickly made this up on a whim the other night and they came out amazing.  Package of thighs (mine had 6). Place in bottom of crock-pot. Sprinkle with salt, cumin, chili powder, garlic, cinnamon, and rosemary.  Place sliced red peppers and onions. I added a ¼ cup of water but I don’t think that was even needed because it made its own juice. Cook on low for 6 hours.  Then I shredded the meat and enjoy!

3. Need something crunchy?? Then make some Kale chips.  Great for moving watching instead of popcorn or along side of a meal. 400 degree oven, line baking sheet with parchment (for easy clean up). Tear or chop kale leaves - no stems. I melted coconut oil but you could use butter or olive oil and drizzle over kale. Sprinkle with sea salt and chili powder and mix together. Spread a thin layer on pan. Cook until they have crisped. Mixing them halfway through cooking is helpful.

4.  Don’t have time to cook in the morning then make some egg muffins the day or night before.  Preheat oven to 400 degrees.  Grease muffin tin with melted coconut oil or use muffin liners. 8 eggs scrambled. ½ onion, ½-1 cup broc chopped or just florets, ½ c peppers (I use red and green).  Spoon veg mix until ½ up sides of muffin cup then add egg mixture to the top.  Cook for 15-20 minutes until done.  Can be refrigerated for the week. And get creative with different veg and spice mixes.

5. Cauliflower mash. Here’s my simple version.  Roasted garlic to be posted later. Take a head of cauliflower. Trim the leaves off and discard.  Cut the rest up or just break the little heads off. Add to pot with salt and enough water to steam and cover.  Boil until soft.  I’m lazy so I only add enough water to keep the cauliflower from burning so I don’t have to strain it.  With a hand blender, blend until smooth. 

6.  Grill steak, roast or microwave a sweet potato add a small salad or kale chips. Duh so easy and 100% paleo!

7.  Roasted shrimp. So easy and LOTS of protein in them.  2 pounds (12 to 15-count) shrimp, 1 tablespoon olive oil, 1/2 teaspoon kosher salt, 1/2 teaspoon freshly ground black pepper (or sprinkle some red pepper flakes for spice), Or I have done this with sprinkling fresh herbs. 400 degrees.  Peel and devein the shrimp, leaving the tails on. Place them on a sheet pan with the olive oil, salt, and pepper in 1 layer. Roast for 8 to10 minutes, just until pink and firm and cooked through.

I will keep more recipes coming as I make them.  Look back to older posts for recipes with photos.  YEAH FOOD PORN!

Paleo is not expensive

Especially if you look at the positive effects it has on your health. I have friends who definitely experience leaky gut who don't believe its due to all the processed junk and bread they eat. And what they aren't losing weight .. SHOCKER!

So this morning I was reading a blog and people had commented that they can't afford to go Paleo. I mean the thought has crossed my mind when broke to go out and buy $1 package of pasta but then it would wreak havoc on my gut and I would look bloated instantly. So instead the hoarder in me turns to her freezer which still has meat from my first cow share and other chicken and fish I buy when it's on sale.  At least I hoard meat not garbage or cats like those on that show I've heard about.

So I may not be able to tell you exactly how much I spend at the market each week because I do have a stock in my freezer and a well stocked pantry of spices, herbs, coconut oil, etc. I can tell you I went to Produce Junction today and spent $9.50 on the following:

Huge bag of sweet potatoes, 2 heads of butter lettuce, 3 cucumbers, 2 containers of baby spinach, bag of yellow onions, and huge bag of kale.

The greens will last me over a week and the onions maybe 2 weeks since I love onions.  Actually, that amount seems more than I usually spend....hmm.

Other ways to save while going Paleo.

Buy whats on sale.  I still check the ads to see if butter or eggs are on sale.  I don't always buy grassfed because I am broke but I think it works for me.  I also buy dried herbs and spices on sale along with some canned items. WholeFoods always has an item on special sale on Friday so hit that up.

Split/share items with friends. The cow share worked out really well for me.  I also have shared produce from the market when I buy in bulk and want a variety. 

Go to farmer's markets. You can buy fresh and fairly cheaply. I count Produce Junction as one of these places as the items are super fresh and last longer then when I go to a supermarket.

Roasted chicken. Ok this might not fit here but I love buying a whole roasted chicken. Normally super cheap and already cooked.  You can't make it that cheap in your own oven. Plus you save the bones to make stock!

Buy in season. This is just basic common sense. And if you really want to treat yourself and you have the extra cash then buy those strawberries in Dec.  I also freeze blueberries when they are in season so I can have them in the winter.

Grow a garden. If you can. I grow some herbs on my windowsill.  I also garden at my mom's in the summer on her porch (I miss having a real garden). I make a variety of nut and cheese free pesto at the end of summer and freeze in ice cubes to use the rest of the year.  Also, during the winter I hit up Produce Junction and buy fresh herbs that are like a $1 a bunch.

Only buy what you will use. I say this about produce; meat you can always freeze but maybe not fish. Yes the food hoarder has wasted greens before but I am getting better at not buying so much.  If I run out, I just go without until I can get to the store.

Lastly, search around online and look for cheap meals to make.  Adding or changing up spices to a dish can make a huge difference.  Also, read up on some thoughts from Robb Wolf.