Summer Struggles of an Injured (again) Runner

As a new race season is starting, I can’t help but look back over last season, and how I ended up where I am now… recovering from yet another running injury!  Last fall I started off the race season with a sub 2 half marathon.  And continued my training, including cross training, and finished the season with two more sub 2 half’s -- 1:47, and 1:48, respectively.  It was a great season, and I pushed my body and mind further than I ever have before.  With my last race in March I felt that silent, nagging start of pain.  Not a sore pain either… the kind that makes me say “ugh!”

After the Sarasota half in March I said I would take two weeks to a month off, like I usually say after a race.  My friends laughed.  They know me.  I can’t “not run” for more than a few days, a week tops. They were right… I lasted about 7 days then had to get back out there.  While I was starting to plan what races sounded good for the fall I hadn’t officially started a training plan yet.  I figured I’d give myself a little bit more time.  But with each run there was this constant nagging in my foot that wouldn’t give up.  At this point, I figured it was time to really take a break a break from running.  Really.  So my focus for late May and June become Beachbody’s Insanity Program… my first love!

However, my right toe and ball of my foot wouldn’t have it. Finally in the middle of June I went to see the doc.  Sesmoiditis and capsulitis… lots of inflammation going on in there… the only way to heal is complete rest for 4+ weeks.  Wow.  I was forced to stop running.  This was the first time in nearly two years that I couldn’t run. 

In my down time I really started to question my running.  Running had become so monotonous for me, and I accomplished some big goals. There really wasn't much driving me, other than the social aspect. I needed something else to feel fulfilled. Sure it felt good to rest. But my body yearned for the endorphin rush, the sweat, and the addiction of what running brought to my mind. I missed running on so many levels!


In July I slowly started to run again.  I ran a mile. It felt so good, yet hurt at the same time. Hurt in ways not necessarily physical. My ego was crushed as I was no longer the runner I once was, who could run a 9 minute mile easily.  And my friends… I missed running the distance with them.  They continued to train and run longer and longer, and here I was running “just 3 miles”.  I felt defeated.  Now I had to focus on the mental side.  I had to pick myself back up and get out there.  Pushing.  Knowing it will get easier.  And where were those endorphins I was used too?  I was chasing them the best I could in the only way I know how… running and intense exercise, but they didn’t come easily.

Then I met Dr. David Adamson, a chiropractor who has a knack  in orthopedics.  Who knew feet could be adjusted???  It has taken some time, and his adjustments have really made a difference; not just in my feet and ankles, but in how I feel overall.  His treatment plan for me was working, and on more than just my feet. The mental side of running/not running started to lighten.  My whole body felt open, and better than it had in a long time. (Be sure to "like" his Facebook Page).

After a 7.5 mile run in September.  My longest run since May!

As I continue to run and push myself things are different this time.  I know it is going to take me some time to get back to as “easy 9 minute mile” – mental and physical challenges.  But I’m also not sure I want to push my body as hard as I did in the past… I have grown and changed so much this summer. 


As I look to a new race season there are new challenges ahead… mental and physical.  What will racing look like for me after this injury?  Will it happen again?  Can I really make it running a 200 mile relay – some of which I will be alone in the dark in the middle of nowhere as part of a RAGNAR relay team?  I really don’t know.  But what I do know is I am a runner. I will always be a runner. And there is nothing that can replace the high I get from running.  I am going to run again... and run hard, and fast!  I just have to keep working hard, physically and mentally, to get there.

Summer Fun or Summer Stress?

Summer is here, the kids are out of school and it should be all fun, right?  But what I’m feeling, and have heard from a lot of moms lately is that summer has been anything but fun.  Don’t get me wrong, taking trips and the “freedom” summer brings is great.  But there is more to it.  It takes a lot of work.  Summer planning starts in March for some of us.  Planning which camp the kids will go to over the summer, that summer vacation to get away from it all, and looking forward to not having to worry about homework or after school activities.  We often place our happiness in the future, and expect all this planning to create a wonderful, stress free summer.  Then summer arrives and we are still stressed out.  What’s up with that?   We have set the expectations high, and are often disappointed with our reality.  We miss what is going on around us now, in search of that “perfect” summer.  Here are 3 tips that have helped me slow down and enjoy the summer around you now.

 Don’t over plan.  My kids love to be busy in the summer.  I often hear, “Mom, where are we going today?” followed up by, “Who are we going with?”  In the never-ending need to keep my kids busy and fulfilled over the summer I would plan and pack in as much as possible.  However, this often backfired in the way of over-tired, over-stimulated, cranky kids.  Not to mention one stressed out mom who needs a drink at the end of the day.  So, to take the stress out of days like these I would only plan a few outings per week, and only for a part of the day.  Depending on the age of your kids, you know their limits.  Respect that; it will pay off for you in the end.  Also know that it’s ok to say no.  We often fear letting others down, or missing out on something fun.  But respect yourself, and your kids, stress levels and know when to say no.  Better yet, create a schedule.  This will help you see what you have already committed to.  Also make sure you schedule in some “down” or “quite” time.

           Embrace one day at a time.  Today is the only day that matters.  What happens today happens.  Embrace it and enjoy it because it will be gone tomorrow, never to return again.  All the planning you have done goes to waste if you don’t take the time to sit back and enjoy the moment as it is happening.  When we plan and plan things we often place feelings and emotions on a future event.  When things don’t go as plan we feel hurt, angry, or sad.  If we don’t place those emotion in the future, and allow what happens to happen we may be much happier.  If something goes wrong throughout the day ask yourself, “Does this really matter in the grand scheme of things?”  Chances are the blip along the way is just that – a blip – and will only ruin your day if you let it.  Often times the blips will be remembered fondly in the future as great stories.

           Make time for yourself.  As a busy mom trying to pull it all together we need to remember to take time for ourselves to recharge.  This might mean quiet time to read a good book, date night, a girls night out with friends, or a night in to watch a movie after the kids are in bed.  Go for a walk after dinner and enjoy the quiet around you – listen to the sounds and enjoy it.  Reflect on what you have done this summer, and be thankful for the memories you have made.  So what if things don’t go as planned?  Enjoy what you have and what is going on around you in this moment!

So when the school year is underway, and you long for those days of summer, don’t forget to enjoy the present moment – that is what really matters!  

Getting Back on Track with Healthy Living

From time to time we all slip up, get off track, and end up eating things that are not good for us.  But don’t let one meal, one day, or even a few days define you.  Here are a few suggestions for getting back on track, and feeling better.

Don’t Be Hard on Yourself

Just because you had that cupcake doesn’t mean your whole journey to health has to end.  Many times people quit because they think they’ve blown it, it’s too hard to get back on track, or they continue to overindulge.  However, no one is perfect; we all eat the wrong things from time to time, or skip a workout or two, or feel lazy.  The most important thing is to pick yourself back up and take the first positive step back to healthy living.  You will be amazed with how quickly you can get back on track, just by taking the first step.

Remind Yourself of What You Want

There is a reason you started on this journey.  Remind yourself of this daily, and visualize yourself accomplishing your goal.  Use visuals, keep them where you can see them and be reminded of your reasons.  Post pictures or affirmation in places like the bedroom, bathroom mirror, or on the refrigerator.

Re-Start with a Short Term Goal and Be Prepared

Small steps will get you there. Start with going back to basics.  Start with one meal, or one beverage, one day at a time.  Starting your day with a healthy, balanced breakfast is a great way to set yourself up for success.   But also be prepared for future downfalls or obstacles.  Knowing what your weaknesses are ahead of time can help you be prepared when they come up in the future.  For example, if you travel a lot be sure to bring a few healthy snacks with you to avoid fast, convenience foods.

Understand Your Cravings

Your cravings are your body’s way of telling you what it needs in terms of vitamins and minerals.  If you are craving carbohydrates you are most likely in need of chromium and magnesium.  Reach for foods such as greens, a banana, avocado, apple, broccoli, or carrots to help you overcome your cravings.  Also increasing your water intake can help with curbing cravings.

Understand Why You Went Off Track in the First Place

This is a big one.  How were you feeling when you went of track - were you tired, stressed, upset, or frustrated?  Recognizing these feelings in the beginning and dealing with them head on can help you avoid getting off track in the first place.  Keep a journal of how you are feeling and your food choices.  The connection may surprise you.  

Tasty Tuesday: My Favorite Chili

I love chili!  I’m not sure what it is about chili that I love so much, but it’s a quick and easy meal and can be prepared in so many different ways.  This chili recipes came from an old Southern Living magazine my mom gave me years ago. What I like most about this chili is the butternut squash.  It seems so different, yet pairs nicely with the traditional chili flavor.  However, I have adapted the ingredients to avoid some of the foods I am sensitive to, such as beans and corn.  So, if you must have beans in your chili, feel free to add in a can or two of low sodium, organic kidney beans.

Beef and Butternut Squash Chili

Adapted from MyRecipes.com

Serves 4-6

1 pound extra-lean ground beef

1 green bell pepper, chopped

1 medium onion, chopped

2 garlic cloves, minced

1 (28-ounce) can organic diced tomatoes, no salt added

1/2 small butternut squash, peeled and cubed (about 1 1/2 cups)

1 cup low-sodium beef broth

1 1/2 teaspoons ground cumin

1 1/2 teaspoons chili powder

Directions:

     1.    Cook beef, bell pepper, onion, and garlic in a large pot over medium-high heat until        meat crumbles and is no longer pink. Drain well, and return to pot.

     2.    Stir in tomatoes and next 4 ingredients; bring to a boil over medium-high heat. Cover, reduce heat to medium-low, and simmer, stirring occasionally, 15 minutes. Uncovered, and cook 15 minutes or until squash is tender and chili is thickened.

I hope you will give this great recipe a try, even if summer is around the corner!

I'm a Beachbody Coach... Now What?

After running for about a year I decided I wanted a little bit more.  I wanted muscles.  My husband borrowed this Beachbody program called P90X from his brother in the fall of 2011.   Since I really didn't have much time to go to the gym with two young kids at home I figured I would give it a try.  P90X is a great program for building muscle.  After about a month I felt stronger – I could actually do a few pull ups, with the help of a chair, but I could do it!  When I started the program I could barely do 1 assisted pull up, now I could do 10.  The program was a little long, and took about an hour, but provided me with the results I was looking for – muscles!  However, running 4-5 days a week plus the full P90X schedule was just too much for my body.  My knees, calves, and ankles were always sore, and I was just so tired! So I stopped P90X after 12 weeks.  I kept on running.  It wasn't long after stopping P90X that I was diagnosed with chronic compression in my calf – a result of over training.  I will never forget going out for a long run only to make it half a mile before breaking down in pain.  I walked back, crying the whole way.  After a short break I went back to running.  My training (for running) was the same as it had been in the past – running 4-5 day a week, pushing as hard as I could.  It wasn't long before I faced another injury.  This time it was tarsal tunnel in my ankle.  I loved running, and didn't want to give up.  I went back to see my good friend Tabatha for Active Release Therapy once again.  Tabatha helps to break down the scar tissues that build up form so much running, and wear and tear on the body.  I was able to get back to running, but something had to change.  Maybe it was time to take a break.

Midway through 2012 I started running again.  This time I had a new training plan from miCoach by Adidas, and it’s one I still follow to this day.  We also changed our diet in the fall of 2012 to eat no wheat products, and follow a more Paleo-ish lifestyle.  My first half marathon after these changes was in November 2012.  I was so nervous!  But it was a great race, and a new personal best for me!  Something clicked and I was feeling good, and wanted to keep that good feeling. I had a fear of injury, though, and started to read about how to avoid running injuries.  One of the top recommendations, from different sources, was to cross train.  This was a little scary for me because of my previous experience over training. But this time would be different – I would cross train again, but smarter this time!  Going to the gym still wasn't an option, so a friend let me borrow another Beachbody program, Insanity, in March of 2013.  This was it!  I had found my new love!  I love the cardio and strength training, Shaun T yelling at me, and the adrenaline rush I felt afterwards while dripping in sweat.  The Insanity schedule is similar to P90X in that there are scheduled workouts six day a week.  However, being smarter this time I only did the Insanity workouts on days I did not run, and no more than two or three times per week.  Along with the changes in diet and one round of Insanity I had lost 18 pounds!  In addition, my running got easier.  I went on to run a sub 2 hour half marathon and continued to crush my personal bests with each race throughout 2012.  The best part was that I was still injury free!

I have been a Beachbody customer since 2013 when I bought my own Insanity program.  Given the success I had with Insanity I continued on with more Beachbody programs for cross training – T25, Turbo Fire,PiYo, and 21 Day Fix Extreme.  Each of these programs added more and more to my running.  Besides Insanity the program that had the greatest impact was PiYo.  This is a great program I feel all runners could benefit from.  It combines strength training with stretching.  Before PiYo my personal best for a half marathon was 1:52.  After one round of PiYo my personal best is 1:47.  I even ran a half marathon one month after this, and ran it in 1:48.  The 21 Day Fix Extreme is the program that I am going through right now.  It is tough, but produces results – and muscles!  Like Insanity it is not a program I do every day while running – this would be too much.  So I alternate with running, completing the program 3 times a week. I have learned cross-training is necessary as a runner, and for me Beachbody programs pair nicely with running.

With all of the success and love of Beachbody programs it has taken me 2 years to join as a Beachbody coach.  I flirted with the idea several times, but never felt it was the right time. During my Health Coach training at the Institute for Integrative Nutrition I met several Beachbody coaches, and learned that Beachbody is much more than selling workout DVD’s and Shakeology.  There is a synergy between what Beachbody does and what Health Coaches do.  Both coaches work to support, motivate, and build confidence; they help with nutrition, and build self-esteem.  Why not combine my love of fitness and helping others with my love of nutrition and helping others?  

Tasty Tuesday: My Son's Picks

When it come to kids meals there are some plain and simple classic favorites - chicken nuggets being one of them.  This week I am sharing my son’s favorite wheat free meals - including our take on chicken nuggets.  My son is 8 years old, all boy, and had a great heart.  He even likes to help in the kitchen to make his favorite meals.  Now... on to the recipes!  

Chicken Tenders with Sweet Potato Fries

Adapted from The Paleo Mom

Serves 4

1 lb chicken tenders (or skinless chicken breast, cut into strips)

1 egg, beaten

½ cup Almond Meal

½ teaspoon Salt

¾ teaspoon Paprika

¼ teaspoon Garlic powder

¼ teaspoon Ground Cumin

Directions

1.  Preheat oven to 425F.  Line a large baking sheet with parchment paper.
2. Combine almond meal with spices on a plate or shallow dish.  Place beaten egg in a separate shallow dish.
3. Dry chicken with paper towel.  Dip in egg then dip in almond meal mixture, coating all sides.  Place on baking sheet.  Repeat until all chicken tenders are coated.
4. Bake for 16-18 minutes, turning once in the middle of baking, until completely cooked (interior temperature should read 180F).  I like to then turn the broiler on low and give them a little toasting to get them crispier. 

Sweet Potato “Fries”

 Serves 4         

2 Medium to large sweet potatoes

EVOO

Salt & Pepper, to taste

Directions:

1.  Preheat oven to 450*.
2. Peel potatoes and slice into ¼ inch strips to look like fries.
3. Toss sliced potatoes in EVOO to coat.
4. Place in a single layer on a cookie sheet.
5. Bake until tender and golden, about 20 minutes, turning once.

We often eat these with Simply Heinz ketchup - which has no high fructose corn syrup, and/or honey mustard.  

Hawaiian Meatballs over Rice

Adapted from Ready Set Eat

Serves 4

1 can (8 oz each) crushed pineapple in juice, divided

1 cup Weber’s BBQ sauce, divided

1 pound lean ground beef

2 cups cooked brown rice

¼ teaspoon salt

1/8 teaspoon ground black pepper

1 green bell pepper, chopped

Directions:

1. Stir together half the pineapple and 3/4 cup barbecue sauce in small bowl; set aside.
2.  Mix remaining pineapple, remaining 1/4 cup barbecue sauce, beef, 1/4 cup rice, salt and pepper in large bowl until well blended.
3. Shape mixture into 24 meatballs, about 1-1/4 inches each. Place in large skillet sprayed with cooking spray; spoon sauce mixture over meatballs.
4. Bring to a boil over medium-high heat. Stir gently and cover. Reduce heat to medium-low; simmer 16 to 18 minutes or until meatballs are cooked through (160°F).
5. Add chopped green pepper to remaining rice, and set aside.  It helps if the rice is still warm to soften the green pepper slightly.  

 Serve meatballs and sauce over rice.

In making this recipe I searched far and wide for a BBQ sauce that did not have any high fructose corn syrup or added flavors.  I am please to say the Weber brand does not only NOT have high fructose corn syrup, but it is also gluten free.

Enjoy!

Mindset: It Can Take You Far

Mindset.  It’s not a word I understood or thought of very often.  I had heard of positive thinking, the “I think I can, I think I can”, and thought this was mindset.  But two years ago I read the book Mindset: The New Psychology of Success by Carol Deweck.  What I learned is mindset is so much more.  It’s a feeling, a choice, something that can be cultivated to change and to grow, and it is something I now think of every day.

So what is mindset?  Well, according to Dekweck when it comes to mindset you fall into one of two types – a fixed mindset, or a growth mindset.  How you see the world, how you view success and failure, and your reactions to stressful situations can help you identify your current mindset.  A fixed mindset feels like a victim, and feels they are as smart as they are ever going to be.  Things happen to you, and you have no control over them.  A growth mindset is different.  In a growth mindset you see the opportunities to learn and grow – to become better.  You learn from your mistakes and don’t dwell on them, always moving forward.

While reading Mindset I was surprised to learn I was more of a fixed mindset.  I believed I was as smart as I would ever be, and if I didn't know something I felt I wasn't smart.  When I was younger I really didn't participate in sports.  Looking back it was my fixed mindset that held me back.  If I couldn't just go out there and win, and know all the right stuff, then I didn't want to participate.  The idea of practice and hard work were things I knew, but not something I thought I needed to do.  Being good at sports was “natural”, or not.  But I changed my mindset.   I have developed a love and passion for running.   When I first started running in 2010 I couldn't even run half a mile without stopping or feeling wiped out.  If I had kept my fixed mindset I probably would have ended up hating running, and quitting before I even got started.  Focusing on growing as a runner helped change the way I look at things.  I have gotten to be a better by putting in the time to train, including some grueling speedwork, and reading about what it takes to be a good runner.  I now know that it does take hard work and there are so many pieces that come together to be a good runner, and one of the most important aspect of running for me is mental. (But that is a whole other post in itself)  Now I can run 13.1 miles, non-stop, and in under two hours – quite the accomplishment – all because I changed my mindset and decided to learn and grow.

So how do you change your mindset?  You have to make a commitment to yourself to think positive and learn from situations.   The next time you are faced with a situation and you feel the negative talk in your head or feel that something is happening to you, stop.  Think about how you want to approach this situation.  You have a choice to do as you always have done, and most likely get the same result.  Or, you can grow, challenge, and stretch yourself.  Step out of your comfort zone.  Once you've analyzed the situation, and thought about how you want to respond, make a choice.  It won’t always be easy to respond with a growth mindset.  But like anything else a little practice will make it easier and easier over time.

 I am happy to say that my mindset has improved, but is still a work in progress.  I am now more focused and open to learning new things, to putting in the hard work needed to grow, and to be successful on my own terms.  I am still a perfectionist, and have a fear of failure, but I don’t let it paralyze me or hold me back.   My focus now is on the effort I put into something, and how I can become a better person by learning and growing outside my comfort zone.

Tasty Tuesday: My Daughter’s Picks

An important aspect of us and our kids going mostly wheat free is to make food the kids like. Recently I asked them to share with me some of what their favorite foods are.  This week I am posting my daughter’s two favorites: banana pancakes, and tomato-pea salad.   I wouldn't recommend eating them at the same time.  The banana pancakes are from a recipe I found on Pinterest, and have become a family favorite; we not only enjoy these pancakes for breakfast, but also some times for dinner, along with a side of bacon or sausage.  The original recipe calls for gluten free oats.  However, since we do not have a need to be strict gluten free, we use the regular old fashioned oats.  On to the recipe…

Banana ­Oat Blender Pancakes

Adapted from Mountain Mama Cooks

Serves 4

2 cups gluten free oats

1 1/4 cups unsweetened vanilla almond milk

1 large ripe, banana

1/2 teaspoon ground cinnamon

1 heaping tablespoon honey

1/4 teaspoon sea salt

1 teaspoon pure vanilla extract

1 1/2 teaspoons baking powder

1 large organic egg

Coconut oil or butter for cooking

Directions:

1.      Place all ingredients, except egg and coconut oil in the base of a blender and blend until smooth. Add egg and pulse a few times until egg is fully incorporated.
2.      Heat a griddle or large sauté pan over medium heat and melt a teaspoon or two of coconut oil.
3.      When hot, pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake.
4.      Brown on both sides (about 2­3 minutes per side) and serve hot with maple syrup.

  

*If batter becomes too thick to pour easily, add a tablespoon or two of almond milk to thin.

This next recipe is one of my daughter’s favorites for lunch or an afterschool snack.  This tomato-pea salad also goes well on top of a bed of greens, or as a nice summer side dish.

Tomato – Pea Salad

From GreenLiteBites

Serves 2 – 4

1 can organic chickpeas, drained and rinsed

1 pint grape tomatoes, halved

25 large basil leaves, chopped

3 cloves of garlic, minced

1 Tablespoon red wine vinegar

1 Tablespoon apple cider vinegar

2 teaspoon olive oil

1/2 Tablespoon honey

Pinch of salt

Toss all ingredients together and chill for at least 20 minutes, allowing all the flavors to merge.          

How Our Kids Ended Up Mostly Wheat Free

It was hard enough for my husband and I to become mostly wheat free.  But our change also affected our children, who were 7 and 5 at the time.  Since we eat as a family for most meals, and I make one meal for everyone, the kids naturally started to eat less wheat.  To make the shift to wheat free easier it was best not to have any wheat products in the house.  We no longer bought bread (including waffles, bagels, and donuts), crackers, or pasta.   Instead we stocked up on veggies, nuts, fruits, and other whole foods.  Rice cakes and popcorn became snack staples early on.  As our kids eventually ate more vegetables, nuts, and fruits they stopped asking for cereal, goldfish, or other processed snacks and foods they used to love.  The rule in our house became if you are hungry between meals you can have as many vegetables and nuts that you want.  We have since refined this a little to be most vegetables, and a small amount of nuts – as we have learned it is possible to have too many nuts.  If there is something that they want – like banana bread – we now make it in healthier way using almond or coconut flour.

One of the biggest challenges in the beginning was breakfast.  Cereal and toast were so easy.  Now what?  When we stopped buying cereal the kids would search and search for something that they recognized as breakfast.  There would even be frequent outburst of “I wish you guys didn't read that stupid book!”  At times I wondered why we were doing this, and if it would make a difference for them.   From what we had learned, eating less when was the right thing, so we pushed on.  Breakfast became a rice cake topped with peanut butter, banana, and a sprinkle of cinnamon, or a bowl of oatmeal with berries, nuts, and a drizzle of honey.  While those are better choices compared to cereal and toast, they got boring quickly.  We soon began to think out of the box.  Breakfast has become more about what do we feel like eating.  Some days breakfast is eggs and bacon or oatmeal, other days it’s a salad with lunch meat, or celery sticks with peanut butter.  Our kids think it’s fun to have other foods for breakfast – and not stick with the traditional breakfast foods.

My son's lunch

Lunch was also a challenge at first too.  Our kids liked to have grilled cheese, peanut butter and jelly sandwiches, or macaroni and cheese for lunch.  Our daughter even got hooked on Ramen noodles – this was the food item she asked for the longest.  Packing school lunch was easy with these quick convenience foods; even the Ramen noodles went to school in a thermos.  When we stopped buying bread and noodles there was some resistance for reading that “stupid book”.  In the beginning lunch was fruit and a granola bar like usual, but getting some protein in there seemed harder.  Cheese sticks, yogurt, and beans became part of their normal lunches.  On the weekends and no-school days lunch wasn't much easier, and once again I had to remember why we made this change, and look to the Internet and Pinterest for help.  Today lunches are still the most difficult for me, but include many more choices.  Our kids eat tuna or egg salad, other various salads, fruit, carrots, nuts, protein bars, rolled up lunch meat, soup, or beans for lunch.  There is still as occasional request for Ramen noodles, but not a fight over them.  She even loves spaghetti squash with meat sauce now, and takes this for lunch on occasion.

It’s been two and a half years since we got rid of most of the wheat.  Over time we all noticed differences in how we felt that we didn't realize were connected to the foods we ate.  Over the past year we realized that our daughter has a sensitivity to milk products.  After cutting out wheat we began to see a pattern of stomach pain, bloating, and congestion after she ate dairy.  Yogurt was great as a snack, cheese sticks were good for packing lunches, and of course many meals are just better when topped with cheese.   Realizing that dairy might be causing some of what our daughter was feeling we deiced to remove all milk products as well.  Now our daughter does not have belly pains or stomach bloat and could not be happier.  She knows what she feels like when she has dairy – so much so that she self-regulates when it comes to dairy products.  She does eat some dairy at time, but not very often.   We are not concerned about her bone health because she gets a lot of calcium and vitamin D from eating vegetables, beans, and fish.

Another notable time when our kids notice a difference in how food makes them feel is when they visit grandma’s house.  We realize not everyone is wheat free, and do not rule with an iron fist when it comes to what the kids eat when not at home.  However, they have learned on their own.  A few times after visiting grandma and having a donut, cookies, or pizza they have had an upset stomach, headache, or became moody.  We gently remind them of how they ate differently, and now they feel this way.  While they don’t want to believe us they test this theory on occasion.  However, they are starting to see the connection and choose to either avoid the foods completely or not over-indulge and be satisfied with just one or two bites.

While it seemed like hell at times, we made it through.  There is still an occasional outburst of “I wish you guys didn't read that stupid book!”  But as a family we have come a long way.  Sticking to what we learned and enforcing the mostly wheat free lifestyle has paid off, and it has become second nature to grab a handful of baby carrots, snow peas, or celery with nut butter as a snack. Our kids have adjusted just fine, and actually choose vegetables, fruits, and nuts on their own.  We feel better than we have in the past now that we have made the connection between what we put in our mouths and how it makes us feel.

Tasty Tuesday: Salmon Cakes and Cucumber Tomato Salad

When I was growing up my grandmother would make the best salmon cakes!  She passed away when I was 8, but I can still taste them, and have been trying to re-create that taste ever since.  I eventually gave up.  Over the past few years I have learned more and more about the benefits of fish oil, and salmon keeps popping up as a great source for Omega-3’s.  I am not a big fan or salmon by itself.  But with all the benefits I decided to search again for a good salmon cake recipe, and recently stumbled upon one from Practical Paleo.  I have made a few changes to make it my own, and have paired it with a cucumber tomato salad.  

Salmon Cakes
Adapted from Practical Paleo
Serves 2-4

2 – 6 ounce cans of wild salmon, drained
2 eggs, beaten
3 tablespoons green onions, finely chopped
1/4 teaspoon garlic powder, or 1 clove fresh minced garlic
1/2 teaspoon rosemary
1 Tablespoon Dijon mustard
Salt & pepper to taste
Coconut oil for pan



Directions:
1. Combine the salmon, eggs, green onions, rosemary, Dijon mustard, and salt and pepper in bowl.  The mixture will be mushy.
2. Heat a large pan over medium heat and add about 3-5 Tablespoons of coconut oil. When the coconut oil melts it should cover the pan and come 1/8 of an inch up the sides.
3. Make 4 salmon patties from the mixture and add to the pan when hot.
4. Allow the salmon cakes to cook and brown slightly on one side before flipping, about 5 minutes.
5. Flip the salmon cake and cook on the other side until done.
6. Serve with a slice of lemon





Cucumber Tomato Salad
Serves 2-4

1 Cucumber, halved lengthwise, and sliced
1 Medium tomato, diced
2 Tablespoons apple cider vinegar
2 teaspoons balsamic vinegar
4 teaspoons lemon juice
2 teaspoons extra virgin olive oil
2 Tablespoons Italian seasoning
Salt & pepper to taste

Directions:
1. Wisk apple cider vinegar, balsamic vinegar, lemon juice, and oil in a small bowl.
2. Combine cucumber, tomato, and Italian seasoning in a medium bowl.
3. Pour dressing over cucumber and tomatoes.  Mix well.

Serve room temperature of chilled

While I've only had this salmon cake recipe once I must say it is by far my favorite.  Not only does it fit our mostly wheat free lifestyle, but it also has a flavor reminiscent of grandma's salmon cakes.

Tasty Tuesday: Spaghetti with Meat Sauce

Spaghetti with meatballs.  Spaghetti with garlic and butter.  Shrimp scampi.  These all have a few things in common.  Yes, of course they all include spaghetti.  But they are also quick family staples, comfort food for some, and foods that we didn't think we would be able to enjoy since going wheat free.  

Thankfully, there is an alternative.  Until a few years ago I had never heard of spaghetti squash.  And I sure didn't know how to cook it, or how it tasted.  I have learned that I like spaghetti squash, quite a lot, actually.  My kids love spaghetti squash too, and don't miss the old, processed stuff.

Here is a my favorite way to cook spaghetti squash.  This is also an easy recipe to put together Sunday evening and pack for lunches throughout the week.

How to Cook Spaghetti Squash

• Preheat the oven to 400 °F 
• Cut the squash in half lengthwise - you  might need a pretty heavy duty knife to do this.
• Then use a spoon to scoop out the seeds in the middle.  You can toss them out, or roast them just like pumpkin seeds.  

• Arrange squash on a cookie sheet, or 13 x 9 pan, cut sides down. 
• Pour 1/2 cup water into the dish and bake until just tender, 30 to 40 minutes.  You will know it is done when a fork goes all the way through the flesh to the skin.
• Allow to cool for 5 - 10 minutes.
• Scrape a fork back and forth across the squash to remove the insides.  It should look like spaghetti!

For this post I chose to make a quick meat sauce to serve over the spaghetti.  All I did was brown some lean ground beef until it was no longer pink and drained away the grease.  Then I added about 3/4 of a jar of my favorite pasta sauce - Newman's Own Organic - and tossed it together.   Voila!



A normal serving is 1/2 of a cup of squash.  Feel free to measure it out first and then top with sauce.