Monday, June 25, 2012

3 New Breakfast Options!

I hope everyone had a great weekend! I was able to make it to the farmers market to get some fresh produce! My friend actually got more then me :) (most of this is his); I got fresh nectarines, and large zucchini! He got duck eggs, pomegranate juice, avocado, fresh herbs, maple almonds and purple carrots! Remember the farmers market is the best way to get the freshest produce and know you are supporting local farmers!

I am still going strong on my 30 days, 100 miles challenge. Today is day 10 and I have about 35 miles completed! Also my goal of the week is to drink a gallon of water a day! I bought a gallon jug this morning for 99 cents and plan on refilling it each day! I already finished my gallon for today :)

After my long run today I received my first Paleo Pax in the mail! I was so excited. There were a bunch of different snacks that are 100% paleo and are grain-free, gluten-free, no preservatives, no refined sugar or salt and are high in nutritional value! I just learned today that many of the Lara bars are within paleo guidelines so I am definitely going to get some of those for snacks on my next store run!

I came up with a couple new clean eating breakfast options.

The first is a veggie omelet. I actually got asked to submit this recipe to Tasty 25 Magazine, so I submitted it online and I hope it gets put in the magazine! I was so excited and honored that I was asked!

W/ Fruit Salad
(1 serving)
By Hailey Pharmer

2 egg whites
1 whole egg
2 TBSP coconut oil
1 garlic clove, finely chopped
2 TBSP white onion, chopped
1 cup kale, roughly chopped (about 3 kale leaves)
¼ cup red bell pepper, roughly chopped (about ½ red bell pepper)
¼ cup red roma tomato, roughly chopped (about ½ tomato)
¼ cup green onion, roughly chopped
Black pepper, to taste
Red pepper flakes, to taste (optional)

Avocado Salsa:
½ avocado
¼ cup red roma tomato, chopped (about ½ tomato)
2 TBSP purple onion, finely chopped
1 TBSP fresh cilantro, chopped
1 teaspoon fresh lemon juice

Fruit Salad:
3-4 strawberries, chopped
½ kiwi, peeled and chopped
4 raspberries
½ small mango, peeled and chopped
1 TBSP unsweetened coconut threads

1.      Beat egg whites and whole egg in a small bowl.
2.      Quick sauté the vegetables in 1 TBSP of thecoconut oil over medium heat (about 2-3 minutes)-- just until soft and brightlycolored, set aside.
3.      Heat the other 1 TBSP of unrefined coconut oilin a small frying pan over medium heat, pour eggs into the pan, add blackpepper,  and cover. Cook until lightlybrowned on bottom and flip. Add ½ of the vegetables mixture to one half ofomelet, then fold other half of omelet over top. Let sit for 30 seconds or sowith heat off. Add the other half of veggies on top of omelet.
4.      To prepare the avocado salsa, in a small bowl, mixred tomato, purple onion, cilantro and lemon juice. With a large spoon, neatlyspoon avocado out of the skin. Spoon tomato mixture onto the avocado, servenext to the omelet and sprinkle with red pepper flakes
5.      Serve omelet and avocado with fruit salad, andenjoy!

My next new recipe is for a Protein Breakfast Shake!

Avocado-Nectarine Shake:

1/2 avocado, cubed and put in the freezer for 20 minutes prior
1 nectarine
1 cup kale
1 cup almond milk
1 scoop vanilla protein 

Blend until smooth and enjoy!




I made this next recipe this morning for breakfast and it was delicious!


Chocolate Chia Almond Protein Pancakes
4 egg whites
1 tbsp water
1/2 scoop chocolate protein
1/4 cup almond meal
1 tbsp chia seeds
1 tablespoon unsweetened natural cocoa

Mix dry ingredients together in a bowl until smooth, the slowly add wet ingredients and mix with the dry. Use a fork to combine ingredients so there are no clumps. The batter will seem watery, but once it goes on a hot pan it will hold up nicely.
After combined, add 1/4 of batter to a medium-medium high heat pan that has 1 tbsp coconut oil.
Continue this process until batter is gone (I was able to make 4 pancakes)
Top pancakes with organic agave nectar, berries, chia seeds and unsweetened coconut threads!

Delicious, filling and fill with antioxidants!

Some other clean paleo eats I enjoyed this weekend:

Chicken Kebabs with veggies (yellow zucchini, bell pepper, onion) and seasoned with organic agave nectar, garlic, and red cayenne pepper!

2 Egg Fritata with tomato, zucchini, onion, garlic & rosemary with a side of grilled asparagus, 1/2 avocado, all topped with red pepper flakes! And a fresh fruit salad with cantelope, strawberries, and banana.

My coworker brought a large basket of cherries to work on Sunday! I was in heaven, and I am so excited these are coming into season! Cherries are a great low-calorie fruit and their dark red-purple skin is a great source of antioxidants. Cherries are known to have anti-inflammatory properties and are high in vitamin A, vitamin C, fiber and iron! So eat up and snack on these throughout the day!

Roasted vegetables (1 small red potato, 5 baby carrots, 8 cubes zucchini and 1/2 white onion roasted in 1 tbsp olive oil, 1 tbsp chopped fresh rosemary, 1 tsp dried marjoram, 1 garlic clove chopped and ground lemon pepper) on top of a bed of fresh arugula!

Thursday, June 21, 2012

Green Day!

Today turned out to be a pretty green day!

Meal Plan, Today, June 21

Pre-Workout: Vega Sport Endurance Gel

Workout: AM Abs + Legs Circuit, 5.12 miles, time: 43:15, avg min per mile: 8:26

Post-Workout/Meal 1: For recovery after my long run today I tried the VEGA SPORT Recovery accelerator ( must be taken within 15 minutes of workout, & same brand as the pre workout endurance gel). I really like this brand for supplements and once I get paid I am going to get the big package! I got the apple berry flavor, I remember there was another flavor, so I have to try that one too.

After the recovery accelerator drink I made a 3 egg white omelet with spinach, green bell peppers, green onions, garlic, rosemary, and white onions! I wanted to add salsa verde but I didn't have any. It was still delicious though.

Banana Kale Shake:
1 frozen banana
2 cups kale
1 scoop vanilla protein powder
1 tbsp flax seeds
1 cup almond milk
(1 cup water, depending on the consistency you desire)

Blend together and serve! Delicious post workout shake, refreshing and energizing.

Snack: 1/2 cup Walnuts and Orange Juice

Meal 2: 2 Zone Perfect, Fudge Graham Bars, I was craving them! They are too good and were on sale 2/$3

Afternoon Snack:

Raspberry-Mango-Kale-Chia Smoothie:
1/2 cup Fresh Raspberries (they were on sale for .99 per package! I bought 5)
1/2 Mango (peeled and put in the freezer for 20 minutes)
5 Kale Leaves
1 Tbsp Chia Seeds
1-2 cup almond milk

Blend & Serve!


Meal 3: 

*Pan seared Sockeye Salmon (seasoned with garlic, pepper and lemon juice) on a bed of fresh arugula
*Green beans and onions sauteed in olive oil with italian seasoning
* Roasted broccoli florets, broccoli stems, and carrots; roasted these in a little bit of olive oil and agave nectar! I have never made sweet vegetables, but I got the idea from a friend and it was a really nice treat on the plate! I added roughly 1 TBSP agave to a bowl with the vegetables & 1/2 TBSP olive oil.

I got this large piece of Sockeye for $6.50!! Not bad at all, and it is wild caught with the skin! 

Final Product, Dinner for 2:


A good reminder that you can have a good 80-20 ratio, 80% clean healthy eating with 20% your "cheat" item, and still live a healthy lifestyle! You don't have to be a drill sergeant about your diet 24/7, and it does get easier with time. You can have your cheat item in moderation! (Mine are nuts & seeds and any nut and seed butters!) In fact, I believe, you should! Whatever your vice is, enjoy it, but keep with at least a good 80-20 ratio with consistent hard exercise (3-5 times a week). If you are just starting out, start by making small changes here and there, for example if you like peanut butter start replacing it with organic peanut butter with ingredients that contain only peanuts and no additives. Additives are what are addicting, and the first week or two, or couple times without eating that item will be difficult, but push through and it will get so much easier and you will start to feel the difference!

Being on the paleo diet has been a huge eye opener for me and I have learned so much more about clean eating through it! Since I am doing my 30 days, 100 miles challenge I am going to have my diet consist of 80% Paleo and 20% clean supplements (like protein powders pre and post workout supplements, etc.). If anyone knows any pre or post workout or protein powders that are consistent paleo PLEASE LET ME KNOW!! However with this challenge I am going to need to make sure to get all my nutrients, but all my meals will remain with the paleo diet guidelines.

On June 19th I started the day off right by taking my dog on an early AM walk on the beach! It was a good exercise for me, a little over 3 miles, and he enjoyed running around and getting in the water (which was a first).

Meal Plan, Tuesday, June 19

Meal 1:
3 egg white omelet on a bed of fresh baby spinach topped with sauteed peaches, blueberries, onions, thyme & coconut oil and then all topped with hemp seeds!

3 egg whites in a pan with coconut oil; make a normal omelet but only with egg whites! 

I used frozen blueberries and frozen peaches! I thawed them for an hour while I was working out. I used about 1/4 cu blueberries and 4-6 frozen peach slices. Make sure to drain them after they thaw so there is not too much liquid! 

Chopped some fresh thyme (about 1 teaspoon)

1 cup of fresh spinach!

Sauteed coconut oil, thawed/drained peaches and blueberries, and thyme! Let that saute until fully heated through

To assemble: First put the fresh baby spinach, then the egg white omelet, then drizzle the peach-blueberry mixture over it! Finally top it all off with some delicious hemp seeds!

Post Workout Shake

Raspberry-Kale-Flax Shake:
1 cup frozen raspberries
1 cup kale
1 Tbsp flax seeds
1 scoop vanilla protein powder
1-2 cup water
Blend and serve! (Or put it in the freezer for 20 minutes to make it a little thicker which I like!)

New Recipe! I tried something completely new. I was thinking of ideas with Chocolate Whey Protein, and somehow I thought of a sweet potato chocolate pudding. 

Pre and Post Workout Sweet Potato-Coconut-Chocolate Whey Pudding:

1. Roast 1 large orange flesh sweet potato and 1 large white flesh sweet potato (that's what I had, either works though)
To Roast:
  • Peel sweet potato, wrap loosely in tin foil (you may want to add a tiny amount of oil on the bottom of the foil so the potatoes don't stick, it didn't matter for me since they were being mashed), Put on a cookie sheet and roast in the oven at 400F for ~1 hour.

2. In a blender (or food processer) add the slightly cooled sweet potatoes with 1 1/2 cups unsweetened coconut milk and 1 TBSP coconut oil, blend on medium speed, scraping the sides until completely mixed.

3. Once the potatoes are a nicely blended, add 3-4 1/4 cup scoop scoops of chocolate whey protein (I used 4 scoops). Blend this completely, I had to whisk some of it as well. Once completely mixed, scoop into an airtight container. Refrigerate for 1 hour before serving.

This recipe makes 5-6 1/2 cup servings. 

I mixed mine with chopped banana and a lot of seeds! It was delicious. It is a great post workout snack because it has the carbs from the sweet potatoes, the fats from the coconut oil and the protein from the chocolate whey!

Snack: 1 Apple sliced, 1/4 cup sliced raw almonds and 15 green grapes

Meal 3: Left over Shrimp + Zucchini sautee with 1/2 roasted sweet potatoes and 1/2 avocado!

I was surprised with another 2 cook books that a girl from work brought for me! I read through both and I am extremely excited to try some of the Salmon recipes, since now I am very into salmon. I will let you know if I try any and how they go!

Meal Plan, Wednesday, June 20:

Early AM Meal Prep:


Meal 1: 1 hardboiled egg, 1 cup spinach, 1/2 red bell pepper sliced, sliced raw almonds and homemade guacamole (1/2 avocado, 1/2 tomato, chopped onion, garlic, lemon juice and pepper)


Meal 2: 1 scoop vanilla protein + 8oz water and 1 sliced apple

Meal 3: Romaine salad topped with 1/2 grilled chicken breast, cucumber, tomato and 1/2 lemon juiced

Pre Workout: 1/2 cup sweet potato-coconut-chocolate pudding + 1/4 cup seeds AND I FINALLY tried that vegan endurance gel I blogged about awhile ago, and I loved it! It is naturally plant based, electrolyte endurance energy shot, soy/dairy/gluten free! I have tried preworkout supplements in the past and all have been a little too intense for me and make me crash hard after the workout. This one was great! I loved the taste too, I got raspberry :)


Workout: 4.00 mile Run, Time: 33:42, Avg Min/Mile: 8:24, Calories Burned: 431

Post Workout: I was at the super market after my workout so I quickly ate a Fudge Graham Cracker ZONE protein bar (which isn't paleo, but it tasted good and it is important to get the post workout meal in directly after your workout and so I couldn't wait) Once I got home I took my fish oil capsules as well! Don't forget those are important post workout too.

Meal 4: 1/2 chicken breast (seasoned with coconut oil, sesame seeds, paprika, and pepper) with roasted broccoli florets, carrots, and broccoli stems.

I got inspired by a friend to try roasting the stems since I usually throw them away! I enjoyed them very much actually and will definitely continue to eat them when I roast my broccoli :)

New Protein! 

I finally ran out vanilla protein so I needed a new one! I tried to find one that was on the cheaper side but still seemed good quality.

MRM is the brand, French Vanilla, 100% All Natural Isolate Whey Protein with over 5g BCAAS per serving, 4g Glutamic Acid/L-Glutamine per serving and no artificial flavors, colors, or sweeteners. Hormone Free and BSE Free, 24g protein per scoop with 110 calories per scoop and no sugar nor fat. 

Has anyone tried this protein or heard anything about it?! Please give me your thoughts!