Writing for Paleo Foodies- article 1 now available

Wednesday, September 24, 2014

My journey from vegetarian to meat-eater was an interesting one.  You have read a bit about it here on the blog but if you would like to know more, please visit Paleo Foodies for my four part series.  This Australian website is a terrific resource for eating within a paleo lifestyle (which is less strict that whole30 but based on the same principles of meat, fruit and veg).

Read my first post about why I was inspired to start eating meat here.  There are 3 more on the way!

Thank you to Alison for allowing me to share my story.  :)

Quickie Workout #110

Sunday, September 21, 2014

Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me.  Please consult your doctor before engaging on any fitness regime.

Don't forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).

Warm  up- 1 min hop-hop-squat; 30 sec running in place with high knees; 1 min walking side squats to the left; 1 min walking side squats to the right; 30 sec running in place with high knees
1 min-  Wall sit
1 min-  Tricep dips
1 min-  Low squat pulsing with alternating heel raises. This will target inner thighs.
1 min-  Left leg arabesques
1 min-  Right leg arabesque
1 min-  Holding a light weight or water bottle in each hand, perform small arms circles out to the sides. 30 seconds in each direction.
1 min-  Overhead press, still holding the water bottles.
1 min- Wall sit
1 min-  Push/press ups
30 sec each side-  Side crunches
1 min-  Jump in the air and rotate 180 degrees before landing.
1 min-  Punching bag (pretend to be rapidly hitting a punching bag just above your head using both hands. Keep those feet moving by hopping back and forth)
1 min-  Hook punches alternating sides (non-contact please)
1 min- Jumping jacks/star jumps

Weekend Challenge- National Fitness Day #fitnessday

Friday, September 19, 2014

Friday 26th September is National Fitness Day, set up by  uk Active and Les Mills.  Numerous gyms and leisure centers are opening up their doors and offering free sessions to get people moving.  You can 'Find a power half hour' by post code for an event near work or home.

I am happy to say I am a National Fitness Day ambassador.  Look for tweets from me and some of my fellow fitness friends with #fitnessday.

Run by not-for-profit health body ukactive, National Fitness Day sees the health and active lifestyle community unite to raise awareness of the benefits of physical activity, inspire people to get active and make it easy and fun to try something new with free taster sessions.  Better Gyms, British Military Fitness, Club Company, Energie, Everyone Active, Fitness First, Lifestyle Fitness, Gym Group, Places for People, Pure Gym and Spirit Health Clubs are just some of the major fitness providers inviting the public to try a variety of free sessions from indoor cycling, exercise to music classes and swimming to yoga, boot camp and pilates. 

The ‘National Fitness Day Power Half Hour Sanofi Challenge’ will be judged by a VIP panel who will consider criteria such as of the number of participants, creativity and innovation, age range of participants, celebrity involvement and clever use of space. The winning team will be announced on Friday 3rd October and take home the title of “National Fitness Day Sanofi Challenge Winner.”
On 26th September, ukactive will also stage ‘National Fitness Day LIVE in association with Les Mills’; a series of mass participation and showcase exercise events engaging hundreds of people in London (Covent Garden), Birmingham (Victoria Square) and Bristol (Centre Promenade) from 12:30pm. ‘National Fitness Day LIVE’ is supported by Sanofi and their Sanofi Challenge programme, which encourages everyone to get out of their comfort zone and take on a physical challenge to improve their health and the lives of others.
Your weekend challenge is to get involved!  Use the class finder to find something near you.  I will be leading classes at Mill Hill School Enterprises.  Hope you get active soon.

Virtual run to help orphans with Downs Syndrome

Wednesday, September 17, 2014

Kids medals are metal with 1st place
in the cent
I am so excited to finally announce a fundraising event I have been working on for a while with a RODS team member in the USA.  We are hosting the 1st annual virtual run.  This is where you can sign up for the UK/European race.

Here are the details:
  • Register your interest here to pay by bank transfer (or go straight to the shop to pay by PayPal).  Registration ends 31st October.
  • Sign up for 5K, 10K, or the kids run.
  • Between 1st-30th November, run 5K or 10K distance anywhere you'd like. You do not need to submit proof that ran. We trust you :)
  • We will post your medal to you at the end of November.
  • Open to people living in UK and Europe only.  USA virtual race will be taking place in the spring.
Medals are £20 for adult medals (either 5K or 10K).  Grab a medal for the kids for only £10. These include P&P.  If you'd like, you can pay an extra £2 to cover the postage, which means even more money will go to our orphan.  All proceeds from the race will go to our current orphan is Marcus who is located in China.  He is 70% to his fundraising goal.  With your help, we can get him up to 100% in no time.

If you have people or places to give promotional flyers to, please let me know in the form and I can mail some to you.  We can use your help to spread the word about this event.

2014 ribbon on the engraved race bling

We have both 5K and 10K medals

Quickie Workout #109

Sunday, September 14, 2014

Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me.  Please consult your doctor before engaging on any fitness regime.

Don't forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).

Warm  up- 10 squats, 10 jumping jacks/star jumps, 10 push/press ups, 20 squats, 20 jumping jacks/star jumps, 20 push/press ups, 30 squats, 30 jumping jacks/star jumps, 30 push/press ups
1 min-  Walking backwards lunges.  Be careful!
1 min-  Squat thrusts
1 min-  Step up with a vertical hop on left foot
1 min-  Step up with a vertical hop on right foot
1 min-  Supermans
1 min-  Dead fish on right side
1 min-  Dead fish on left side
1 min-  Spiderman push/press ups
1 min-  Crab tricep dips
1 min-  Reverse plank
1 min-  Hammer curl
1 min-  Burpees
1 min-  Side plank left
1 min-  Side plank right

Start your new career as a health coach with Institute for Integrative Nutrition

Saturday, September 13, 2014

I completed this year-long program in 2013.  It opened my eyes to over 100 different dietary theories and how food is a strong part of culture and emotional response.  With a health coach certificate from IIN, you can work for yourself and help others along the way.  Click on the image for a free guide.

With each referral that signs up for the health coaching program, I receive a referral fee.

Weekend Challenge

Friday, September 12, 2014

Can you believe it is the weekend already?  I hope you have something fun planned.  Let's keep the challenge simple this weekend.  Do 10 push/press ups every time you go to the bathroom.  You can do them on the wall or the counter if you don't want to get down on the ground. You would be amazed at how much easier it will be by Sunday night.  Hopefully you will also realize how easy it is to fit in exercise into daily life.

Want more?  Do 10 jumping jacks/star jumps when you check your email.  Hold a wall sit while checking Facebook.

If you have any other ideas on how to sneak in some exercise, comment on the post below.

Things I learned while completing the #Whole30

Wednesday, September 10, 2014

Today is Day 31.  It is with great happiness to day I have completed my longest endurance event ever. Thirty days of home cooking and eating meat.  In the end I lost 6.2 pounds and 2% body fat.  My hip-to-waist ratio increased as I seem to have lost fat in my bum/hips/chests/wrists and not my waist. (What gives?).

Other noticeable changes included sleeping better at night and reducing Achilles tendonitis (AT) and plantar fasciitis (PF) pain.  The improved sleep patterns starts the first week but I wonder if this is partly due to my body having all that meat to digest.  The AT and PF pain reduction have really become apparent in the last 2 weeks.  I want to maintain my #Whole30 primarily to see if it will be completely alleviated.  I am aiming to eat #Whole30 at home but not panic so much about eating out.  One decision I am still weighing out to beans and legumes.  But first I have planned a momentary blip for my 4th wedding anniversary. Bring on the pizza and wine! 

During the last 30 days, I learned a lot about myself, my friends, and my husband.  Here are a few highlights:

1.  Some foods are worth getting cut up rather than in their natural form: butternut squash, mango, pineapple. Trust me on this.

Nut butter-covered banana. Not very
2.  I have more willpower than I thought (except when it comes to nut butter-covered bananas). Hopefully I can stay on the straight and narrow at work by avoiding Mountain Dew and cookies in the canteen.

3.  Diet Coke doesn't have to be part of my daily routine. I am still curious if it will have the same appeal now.  Have my taste buds changed?  Happy to say I have a stock of peppermint tea to power me through sleepy mornings at work.

4.  There is a lot of planning and food prep involved, which means lots of dishes too. If you don't have a dishwasher, but sure your partner is on board.  Also, stock up on Tupperware that doesn't leak as you will be bringing food with you everywhere you go.

5.  I am capable of starting something and finishing it. My mom will be so proud!

6.  Chicken isn't so bad when you add spices to it. Neither is lamb or ground beef.  But I never tried pig, venison or horse.  Might incorporate these into the next round.

My first steak at The Fellow
7.  There is sugar in everything! Seriously people.  Read those food labels.  Aim for full-fat food as it usually has less chemicals and sugar. 

8.  Even if my friends think I am crazy, they are still supportive.  Big thanks to my husband, Leah, Danielle, and my few #Whole30 Twitter friends for their support.  Also, thanks to Christian and Leigh for buying me my first steak and letting me restrict your London eating experience a little bit.

9.  Any program where I can have avocado and sweet potato on a daily basis is ok by me.  These are possibly my 2 favorite foods and I didn't get sick of them.   Hurray! I wish I could say the same about hard-boiled eggs.

10.  Eating meat impacts the earth and climate change. (Pardon me while I get on my soapbox).  My husband is a flexitarian, which means he eats meat only a couple times per week or when it would go to waste or when we are on holiday.  He saw a lecture once about how reduction in meat consumption would have the greatest effect on CO2 emissions (this Guardian article n scientific research provides some examples).  We never had meat in the house until 30 days ago (only because I didn't know how to cook it at the time and he couldn't bothered cooking for one).  At the beginning of my #Whole30, there were several TV programs about meat consumption and global impact (e.g. http://www.bbc.co.uk/programmes/b04fhb90) which means we spent a lot of time talking about how much meat I was eating.  My argument was that after not eating meat for 20 years, I had a bit of 'credit' built up I could use for 30 days.

Part of the ethos of #Whole30 is eating local and using all the parts of the animal.  For my first go, I didn't worry too much about this.  When/if I continue, I will definitely take this into account and be selective on when I consume meat.

How is this not appetizing?

Quickie Workout #108

Sunday, September 7, 2014

Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me.  Please consult your doctor before engaging on any fitness regime.

Don't forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).

Warm  up- 1 min skipping rope, 1 min running in place with high knees, 1 min star jumps
1 min-  Alternating side lunge with bicep curl
1 min-  Alternating reverse lunges
1 min-  Upright row
1 min-  Sumo squats on your toes
1 min- Alternating frontal and lateral raises
1 min- Plyometric lunges
1 min- Wall sit
1 min- Side plank on the left
1 min- Side plank on the right
1 min- Supermans
1 min- Crunches
1 min- Plank
1 min- Hip raises
1 min- Press ups

Weekend Challenge

Friday, September 5, 2014

This weekend we are going to share the love this weekend.  Friday, Saturday and Sunday, give out 5 genuine hugs each day.  Give them to family, friends, neighbors, and even strangers (if you ask first).  Share the love, people.

Less than 7 Days to go, thank goodness!

Thursday, September 4, 2014

Monday 1st September
Today I am really restless. I have several days of social activities planned over the weekend and my #Whole30 challenge is causing complications. It is day 23 so I should be feeling victorious with 'tiger's blood' coursing through my veins.  But no.  I am still yawning in the morning and nodding off at my desk.

Home  is stressful as we are still trying to figure out what to cook and how much it will cost (side note- I am still not convinced #Whole30 is more expensive, more on that in another post).  I have to call my in-laws to explain what I can and cannot eat.  Going out to eat isn't any easier as I am worried I will slip up.  The anxiety dreams are still occurring (but I will say i am not waking up as often in the middle of the night).  And I am snacking on fruit often.

Wednesday 3rd September
Friends are visiting from America, so we were up late gabbing.  Today I struggled to stay awake at my desk and in meetings, even though I had peppermint tea with me.  I had a big breakfast and lunch which left me without any snack attacks.  I was a bit worried about going out to dinner with my friends but found success at The Fellow near Kings Cross.  I even enjoyed my first ever steak but had to look on longingly when the cheesecake arrived.  Luckily I had banana and nut butter waiting for me at home.

Thursday 4th September
I am not  used to this rock star life of staying up until midnight every day!  My peppermint tea stock has been replenished and I might need a cup or two today.  There is only 1 #Whole30 meal left in the fridge so tonight I will have to do some cooking (Blue Ribbon Country Chicken without bacon) and try to meet my friends in Camden later.  Still no tiger's blood/energized feeling.  My husband pointed out that I didn't have much of an emotional roller coaster at the start so maybe this is it for me?

The upcoming weekend
The end is near but one last hurdle to get across.  We are going to visit Bristol on Saturday for a football match and night out on the town.  Then a pub lunch with the in-laws to celebrate my brother-in-law's birthday.  I really don't mind not drinking.  The #Whole30 makes me self conscious when ordering and slightly paranoid I will eat accidentally something that isn't allowed. It shouldn't be stressful anymore, right?  Why don't I have the hang of this yet?

Also at mealtime, I find I have to explain why I am trying out this 30 day program (body reset, stop sugar cravings, eat unprocessed foods).  Then I have to defend it and explain all the points.  After 25 days, I just want to say 'read the book if you are really that interested.  Don't be a hater. All I am doing is trying to be healthy by not eating crap. How is that a bad thing?'