Continuing on the journey

Hi everyone,
Just wanted to check in and say that being part of this group is helping me keep focused, and I plan to continue with the next "holiday survival" session. I hope some of you will, too.
Have a great week!
Dawn

Pizza......

I just wanted to share with everyone my success story for today.

I was at a meeting with a bunch of my clients for work today in Salem, when they decided to get pizza for lunch. I was hungry and it was time for me to eat (I was at the 3 hour limit) but I knew if I ate the pizza I wouldn't feel good. So somehow I had the strength to sit there while everyone ate pizza in front of me, and I didn't have one, even though I REALLY REALLY wanted it!

So I waited to get back to Southington to eat my veggie soup & turkey, and I feel so good that I was able to resist eating the pizza. It was easier because I told myself I could have it if I really wanted, but I was choosing not to.

Groats with Quinoa and Toasted Walnuts Recipe

hi everyone!

this is a wonderfully nutritious breakfast solution, not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids!

enjoy and rock on healthy eaters!!

Groats with Quinoa and Toasted Walnuts

Toasted Walnuts Recipe

preheat oven to 375 degress and line a baking sheet with parchment paper.

spread out 2 cups raw walnuts onto the lined baking sheets and toast for 10 minutes!

Groats Recipe

combine 1 cup of steel cut oats, 4 cups of water and a pinch of salt in a 3 quart sauce pot. bring to a boil, reduce tempurature to simmer for about 30 minutes or until groats are tender.

Quinoa Recipe

soak 1/2 cup of quinoa for an hour in water. drain and rinse well. combine with 3/4 cups of water and a pinch of salt in a 2 quart sauce pot. bring to a boil, reduce tempurature to simmer for about 15 minutes or until quinoa has sprouted (opened up and is softened) and the water is absorbed.

Combine groats and quinoa in a bowl, put into pint jars, seal and refridgerate until ready to eat!

makes 3 pints!

enjoy everyone!

Chef C-

Who Am I?

I am your constant companion. I am your greatest helper or heaviest burden. I will push you onward or drag you down to failure. I am completely at your command. Half of the things you do you might just as well turn over to me and I will be able to do them quickly and correctly. I am easily managed – you must merely be firm with me. Show me exactly how you want something done and after a few lessons I will do it automatically. I am the servant of all great men and alas, of all failures as well. Those who are great, I have made great. Those who are failures, I have made failures. I am not a machine, though I work with all the precision of a machine plus the intelligence of man. You may run me for profit or run me for ruin – it makes no difference to me. Take me, train me, be firm with me, and I will place the world at your feet. Be easy with me and I will destroy you.

Who am I? I am habit.

A little funny for all of you!

See you on Saturday!

~Julie

Happy Wednesday Everyone!

Hello out there! How's everyone? Please check in via the Blog and let us know how it's going!

Success is not a race, be patient.
Success leads to success.
Success is always a work in progress.
Success doesn't come to you--you go to it.
Success is a journey, not a destination. Focus on the process.
Some people dream about success... while others wake up and work hard at it.
Success is achieved and maintained by those who try-and keep trying.
Everyday is a good day to SUCCEED!

How's everyone doing?

There isn't a whole lot of activity on the blog...I hope all are having a great week. I have been on plan and exercising every day. I definitely did NOT feel like working out today, but got it in tonight. I plan to get tomorrow's circuit workout done tomorrow before work.

Any snack ideas from anyone? I find I'm essentially eating 3 meals a day, and am having a hard time with the snacks.

Hope everyone is doing great!

Christine

Questions about Exercise

Julie,

I wanted to ask some clarifying questions about the exercise goals discussed in class and how they are outlined in the class materials. In this week's chapter, it notes to exercise as follows (if intermediate/advanced): interval training 5 times and circuit training twice.

The "workout of the week" is more circuit training (with the focus on weights and weight-bearing exercises), though I know it's done in intervals. I just wanted to make sure I'm doing the right thing. As I've been trying to challenge myself with heavier weights (5 lbs. vs. the 3 lbs. noted), I have found I was sore after a few of the circuit training sessions. A lot of the workouts I do at home are interval in nature (e.g., Turbo Jam, Turbo Fire, Jillian Michaels DVDs), so I wasn't sure if I could use these as well.

Here was what my last week in exercise looked like and this week will be similar (other than the yoga workshop):

Saturday: 75 mins yoga fusion class, 20 mins circuit training (& yoga workshop)
Sunday: Rest (far too sore...)
Monday: 30 mins circuit training; 5 min kickboxing cool down; 75 mins yoga class
Tuesday: Rest
Wednesday: 30 mins circuit training; 20 mins kickboxing; 75 mins yoga class
Thursday: 30 mins circuit training; 20 mins kickboxing
Friday: 35 mins kickboxing class

Any guidance you can provide would be much appreciated!

Thanks,

Christine

Sorry I missed everyone yesterday.  I had a family wedding reception to attend.  WOW did it challenge my strength!  Because it was a "picnic" type of wedding held outside there was a chance to walk away - thank goodness.  The food was "stag" type with tons of desserts brought by the attendees.  Being faced with pasta, bread, and the like really put me in a foul mood at first.  I stuck with salad and roasted chicken.  BUT seeing all the food and drinks put me in a place unlike I've experienced.  I used to be able to eat whatever I wanted so this wasn't easy.

HOWEVER, at the end of the day I didn't cheat one bit.  No glasses of anything - except water, and NO food I wasn't "allowed".  I'm trying to celebrate my success, but it's really been hard.

Hope everyone else is facing challenges successfully!  See everyone next Saturday!

Snack ideas

Hi Everyone,

I was having a bit of trouble varying my snacks and including protein but I found 2 things that work well. I did go and get the Jillian Michaels Whey Protein (chocolate) from Walmart for $9.92 (Yes, Aimee...I went to Walmart...ugh). I mix a half cup of unsweetened soy milk, 1/4 cup water, 5 ice cubes, a half scoop of the protein powder and 1/2 cup of frozen strawberries. Put it in the blender. I also add a little Truvia to sweeten it a bit.

The Stop & Shop across from Bloom has dried Edamame beans with sea salt. For 1/4 cup, you get 14 grams of protein!

Melissa

Circuits

Hello Ladies -

Sorry to post this comment like this, I am having a difficult time posting
a comment underneath my original post.
Patrice: That is exactly what a mountain climber should look like. You tube
is a great reference, especially that user you found :)
Christine: I’m so glad you like the circuit :) Yes, you are doing everything right; as long as your sweating and feeling challenged you are getting in a good work-out for that day.
Keep up the good work!!!

Becky

Food Totes and Containers

Hi Peppercorns clients,

I hope you are enjoying your first week of meals! While all tote bags and containers are due back Saturday to Bloom Yoga, if you happen to drive by or have a class this week, please bring back totes and any empty containers. If you received more than one tote bag, it would helpful if you returned them sooner than Saturday. If you have any questions, please post them here.

Thank you!

Chef Cathy

Work-outs

Good morning to all,

Hope everybody is feeling motivated and positive :) It was a pleasure meeting all of you. Hopefully your not too sore...remember to stretch and drink lots and lots of water, it will flush out the lactic acid that is building up from working out and keep moving, this will also help to flush the lactic acid. Take a walk on a break and enjoy the nice crisp fall air!

I just wanted to respond about the exercise sheets I handed out. They are longer than 20 min, do what you can, ultimately I would like to see you progress to the full 30 or 35 min. The "Cool Downs" are only on there if you need them. You don't need to take the "Cool Down" if you don't need it. Please feel free to contact me if you have any questions. I look forward to seeing you all again on Saturday am :)

Becky

Day One

Hi all,
I enjoyed meeting you and embarking on this journey together. Today = sore thighs. But I did my workout this morning and felt every muscle working! I also unfortunately clocked the cat with one of my weights - but all was forgive, because he came and licked the sweat off my forehead while I was doing the pilates pulse (the timing of the exercises does not add up to 20 minutes, however...).
The food is awesome and I think this is going to be fun...!
Enjoy the rest of Sunday.
Dawn

There's an app for this too!

If you have any of the SmartProducts (iPhone, iPad etc) there are apps for the Paleo diet.  :)

Great to meet everyone yesterday!  I began the day with a delicious frittata from Chef Cathy. I'm looking for a recipe now to make some for the week. It seems to be an entire meal in one slice.  YUM

Enjoy your day.
Patrice

Steel Cut Oats Recipe

I've made this recipe and eat it most mornings. The overnight mixture cuts SO much time off the cooking time. Hope you enjoy!

Pumpkin Steel Cut Oats with Berries
Serves 4

Ingredients:

• 1 cup steel cut oats


• 2 cups water


• 1 tsp pumpkin pie seasoning (or 1/2 tsp nutmeg & 1/2 tsp cinnamon)


• 1/2 of a 15 oz. can of pumpkin (I use Libby).


• 5 or 6 dried apple rings cut into small pieces (I use Trader Joe's dried apples; no sugar/no oil).


• 1/2 cup of non-dairy milk (I use unsweetened soy or almond milk; no sugar)

• After cooked (see below directions), top with 1/2 cup of mixed berries (I have used fresh blackberries, raspberries, as well as thawed frozen berries).


• You may also use Stevia to taste.


• After cooked, I also top with 1 tblspn of chia seeds. These are low-cal and a GREAT source of omega-3s...even better than flax!

How to:

• Mix everything in a medium pot with a cover (all except soy milk, berries and chia seeds) and place in refrigerator overnight (I have also left out on the stove overnight and it was fine).


• In the morning, add about 1/2 cup soy/almond milk to the pot.


• Stir well and reheat.


• Allow to come to a boil and then lower to a simmer and cook until you have a consistency you like most (I usually cook 5-10 mins).


• Refrigerate and you'll have oatmeal for days.

I find the portion size is generally about a cup. I also will double the recipe a lot, too.

Helpful Web Site

It's me again. I found what looks like a good website for our specific diet. There are hundreds of recipes.

http://paleofood.com/ 

Hope you find it helpful!

Melissa

Hey Everyone!

It was great to meet everyone today and hear what you hope to get out of the program. I left feeling empowers and in charge of my life and my body. I think this is going to be an amazing journey! Did I hear some mention that maybe we could have a recipe tab here? That would be cool.

Also, I had an idea for the exercises Julie. I am not sure if they will change each week, but I wondered of Becky would be willing to videotape herself and then post the clips on here for each individual exercise. That way, if we forget how to do them, we could just come here for a refresher. I know my phone takes video and I believe you can upload on Blogger to You Tube. Just an idea!

I will be away next Saturday and will really miss class. See you all again in two weeks. Hopefully there will be a little less of me to see.

Melissa