Anti-Inflammatory Turmeric Lime Mango Smoothie

Ingredients:

• 2 mangoes
• 1/2 tsp ground turmeric
• 2 TBS fresh lime juice
• 8 medium dried dates
• 2 cups unsweetened plain almond milk
• 2 cups ice cubes

Mix in your blender and you have a delicious smoothie!  Enjoy! 

Chicago Marathon 2017 July Training Update

We ran 12 miles!!

Enjoying a little rest and a treat.

Rolando cooling off at the water fountain.  Beautiful night.

These photos are from my 12 mile run this weekend!  Mom running the Chicago Marathon is a family affair.  Atzin, my beautiful son, was my pacer.  He ran along side of me to correct my form as I got tired and kept me at a 10-11 minute mile pace.  He would often begin his sentences with, "Mom, I don't mean to be critical, but..." Rolando rode is bike, meeting us at the Oak Street Beach.  Yes, Atzin and I ran ALL the way from my home in Little Village, to and around Navy Pier, then about 1.75 miles north of Navy Pier and back to Navy Pier.  It's 9 miles from my home to and around Navy Pier, so we had to run an additional 3.   

The last several months have been crazy and full of ups and downs in terms of my training.  For a moment I thought I might not actually be able to do the marathon.  In my last post, I shared my travels as well as the set-back I had with my training due a "flare up" of autoimmune symptoms most notably the chronic fatigue and severe joint pain and inflammation.  Prior to this I was already running 8 miles without a problem.  Suddenly I was struggling to run slowly for 1/2 an hour (and I did quit several times).  I can't even tell you how demoralizing that was to feel like I had almost no energy or strength for a "simple" half an hour, slow run.  However, I was determined to keep running at least that 1/2 an hour, telling myself this was psychological training for the marathon - to keep going when my body is telling me I can't go any farther.  One important lesson that I learned from this is to not take for granted my current level of health.  I had almost forgotten what experiencing pain and fatigue was like given that I have been on a gluten free diet for about 10 years and a grain free diet for about 7 years; therefore, symptom free for all this time. The gluten free/grain free diet has been absolutely transformative for my life and I really believe all that I have accomplished at this stage in my career is largely due to the vitality and health I've experienced over the last 8 years especially. 

It did take me nearly six weeks to recover from the way I ate while traveling.  This was demoralizing and meant that I had to really make additional changes to support my recovery.  I normally eat more grain free "ish" and do not adhere to a more strict Auto Immune Protocol.  For the last month and a half, I have been eating closer to an autoimmune protocol diet and have now begun to re-introduce some things that I used to eat like nuts and seeds. (Love those almond meal or almond butter pancakes!)

For more information on the autoimmune protocol, I recommend viewing or watching Sarah Ballantyne, PhD.  She provides the science behind this approach so that you know this is an evidence based approach, not some sort of dietary fad.  There are also some really good podcasts on the Paleo Lifestyle.  Finally, there are so many good books and cookbooks out there, but one of the first I read that really helped me move from gluten free to grain free was The Grain Brain. 

Sarah Ballantyne, PhD Weight Loss and Reversing/Stopping Autoimmune Disease

A list of podcasts on the paleo lifestyle

The Grain Brain

Okay so back to my running....(I know, I'm kind of on a soapbox; but seriously, learn as much as you can about how we nourish your body There are so many misconceptions out there and what we eat is truly the first medicine). 

So what were some examples of my meals or snacks this week?

Kale Avocado Salad  I ate this salad I think twice in the last two weeks.  It's so good and easy to make.

Chipotle Lime Salmon

Carrot Cucumber Apple Juice

This is how I have been fueling pre-run.  These are Chocolate Energy Shots

Yesterday before my long run, I had these AIP and Paleo Cococut Turmeric Bites. It was unbelievable.  I had eaten a late breakfast/really sort of lunch meal.  Then, didn't feel hungry the rest of the day.  I set out to run at about 6 pm and only had two of these and a chocolate energy shot above.  I didn't feel any need to refuel during my run, and honestly, wasn't even hungry after the run.  I was able to sustain a really good pace over 12 miles with these two snacks. 

Okay, with this recipe, I will sign off.  I have so many more to share!  It's been fun to explore and experiment with different recipes for my runs and to aid in my recovery.  I have my energy back, and I feel great on my long runs (except the last two miles of that 12 mile run yesterday)! I was just extremely grateful when on my run two weeks ago, I felt a shift, and felt like I was back!

Just to remind everyone, I am running for Taller de Jose.  This organization is truly remarkable and serves the Latinx community in a way that no other organization does.  They truly walk with people in finding solutions, and work from a basic philosophy of love and respect.  Imagine what our social service world would be like if service providers worked from a place of love?  Please help me to meet my fundraising goal for Taller de Jose.  Thank you!

Click and Pledge - Make a donation here!

Coconut Turmeric Bites

I loved these!  This was amazing.  Before my 12 mile run, I had three of these and one Chocolate Energy Shot.

I felt amazing.  I drank water, but had no need to re-fuel during the run, even though I was carrying some dried apricots and dates for during the run.  These are really yummy as well and anti-inflammatory, so I seriously recommend these.  They are also no-bake, so they can whipped up on a hot day, no problem.  They are also both Paleo and AutoImmune Protocal (AIP).

Inflammation by the way doesn't just affect those with autoimmune diagnoses, but also is the root cause for other problems such as cardiovascular disease, inability to lose weight, chronic pain, headaches, etc.

Ingredients:

• 1 cup Vanilla Cake Batter Coconut Butter (you can use other Coconut butters too, but I just though the flavor of this one would go really well with the turmeric. 
• 3/4 cup shredded coconut
• 1 TBS coconut milk
• 1 tsp coconut oil
• 2 tsp turmeric
• 1/2 tsp coconut oil
• pinch of black pepper (don't use for strict AIP)
• 1 TBS raw honey (optional). 
• Shredded coconut for coating the outside of the bites. 

Instructions:

1. Add the coconut butter and coconut to mixing bowl and stir well to combine.  The coconut butter should be soft, but not melted. 
2. Add the remaining ingredients and combine. 
3. Roll them into about 1" balls with your hands, then roll in the coconut flakes. 
4. Place on a plate lined with parchment paper (I used the teeny little silicone muffin cups - they are the perfect size). 
5. Place in the regrigerator and chill.  
6. Enjoy!!

Chocolate Energy Shots

I have been exploring ways to use my XCT oil, which has become part of my running routine when I run either longer runs or run in a race.  I'm not one of those, oh have bullet proof coffee every morning.  I very much enjoy it on race days or long run days, but not on a regular basis.  That's just me. 

I've also been exploring paleo ways to fuel my runs so that I'm relying on pre-bought stuff that often has ingredients I don't want.  I DON"T want to run my marathon and drink gatorade or eat protein bars that I wouldn't normally eat - so this means I will have to have my own foods and drinks on the course. 

So this is something that works well me so that I don't have to make that bulletproof coffee.  I can just take one of these blocks and satisfy my chocolate cravings as well. 

So what about the ingredients in these blocks?

Coconut milk:  Contains more potassium than most sports drinks, also has magnesium which helps replenish electrolytes.

MCT or XCT oil: a highly concentrated form of coconut oil that the body can immediately process and use for fuel and immediate energy and to help mental focus. 

Raw cacao: Rich in theobromine provides a sustained energy source. 

Raw maca: A significant source of B vitamins, increasing stamina and combating fatigue.

So here's the recipe:

2/3 cup of organic canned full-fat coconut milk
2/3 cup filtered water
2-4 TBS XCT/MCT oil
2-3 TBS  maple syrup or raw honey
3 TBS of grass-fed gelatin
3TBS raw cacao powder
2 TBS raw maca powder
1 tsp vanilla
1/4 tsp sea salt

Combine all ingredients in a medium saucepan and whisk well. Turn the heat to medium low and cook until just warmed, do not boil.

Pour into the molds of your choice and refrigerate for about an hour to set.  They can keep in the refrigerator for a week, but I froze mine into three baggies with 8/10 blocks each and take out one bag at a time to put in the fridge.  I have also just popped one in my mouth frozen.  They are tastier unfrozen though.  

Carrot Cucumber Apple Juice

This was a refreshing and tasty juice
8 carrots
2 cucumbers
4 apples
1 lime
1 inch piece of ginger

Juice all ingredients in your juicer as recommended.

Chipotle Lime Salmon

I love this recipe because it is so fast and easy, I actually made it after a long day, when I was making dinner at 11 pm.  It takes 20 minutes. 

1 lb salmon, cut into 4 fillets
1-2 TBS olive oil
2 limes, sliced in half
1 tsp celtic sea salt
1 tsp chipotle powder

Preheat oven to 500 degrees
Place salmon on metal baking sheet
Rub each fillet with olive oil.
Squeeze lime juice from one-half onto each fillet
Turn down oven temperature to 275
Place salmon in the oven and cook for 12 minutes.

That's it!  You have a delicious piece of salmon!