Month: April 2014

If The Shoe Fits

Alright fitness aficionados, I’m here to give you a little guidance on one of the most important pieces of fitness gear in your closet, your shoes! Let’s face it, these puppies support your whole body and if you’re wearing the wrong shoes you can wreak havoc on your whole day. Your shoes can literally add pep to your step, or cause you a great deal of pain. They can however correct problems you’ve been having your whole life like, pronation or supination.

Runners need to be especially mindful of their footwear choices, as they can be susceptible to injury if their feet and ankles are not supported correctly. They are also prone to shin splints and knee injuries, and wearing the correct shoes can add a layer of protection.

So how on earth are you supposed to pick out the right shoes?!? There are an over-abundance of choices, colors, styles, barefoot running, cross training…The market is endless. It should be a no brainer when it comes to trying on, and buying a pair of shoes, but there are many variables to consider.

  • Level of support: Do you need high arch support, do you need extra ankle support, do you need heel support?
  • Toe box shape: Do you have a wide set of toes or narrow toes? Do you have bunions or an injury? I personally need a wide toe box due to having all of my toes broken at least once.
  • Lace style: do you need laces that can be cinched down tightly, or do you need more room on top of your foot? Maybe you don’t want to mess with laces and go with a Vibram 5 fingers type of barefoot running shoe.
  • Weight: do you want a more substantial shoe that can withstand trail running, or do you prefer a uber light-weight feel?
  • Style: yes this is important, if you think your shoes are ugly you aren’t going to wear them, so you might as well not buy them.

When all else fails consult an expert. My podiatrist gave me some good advice for shoes for my type of feet and based on the type of activities I do. A really fantastic resource that we have in the Reno area is Reno Running Company. They have a really cool tool called the “Running Lab” that analyses the way you run and then allows their trained staff to guide you on buying the right pair of shoes. It’s a free service and you don’t need an appointment. Another good tip from my friends over at runnersworld.com is to get measured each time you buy a new pair of shoes. Your feet can change sizes over time and it’s important to get the right fit. Also, don’t be afraid to get rid of a worn out pair of shoes. As shoes deteriorate over time and use, they could begin to affect the way they fit and support your body. Replace your shoes every 300-500 miles.

So take a good look at your beloved Nikes and evaluate their effectiveness of your fitness routine. Is it time to chuck them since your big toe pokes through the top of the mesh? Do they make your feet hurt, or are you prone to twisting your ankle when you wear them? Look for wear and tear and uneven wear on the bottoms. Check seams, and overall structure and if they aren’t up to snuff it’s time to replace them. I will be getting my next pair of shoes with the help of the folks at Reno Running Company, you should go check them out if you’re in the market for new kicks. Leave me a comment and let me know what makes or breaks your running shoe preferences.

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I Have Groupies, No Big Deal

We all know that success is contagious. People want to be successful and when they see someone around them being successful they do a few things: they adopt the habits of the successful person, they do their own research on how to be successful and implement their findings, or they do nothing and wish that they were successful. As I’ve highlighted in previous posts, many coworkers took my lead and started implementing healthy habits. I’ve become the exercise and nutrition expert, and they feel accountable to me. I didn’t necessarily ask for this role, but I feel that by improving the wellbeing of the people I work with, the happier my life will be at work. What I don’t like is feeling like I’m punishing people when they eat a doughnut or drink a soda. I feel like “The Enforcer” and that they feel like they have to hide from me. It’s a strange place to be in when your boss hides his Taco Bell behind his back when walking past you, hoping you don’t call him out. My motivation was simply to get people to think about their decisions and weigh the costs and benefits and do the simple math of whether their actions will get them closer to their goals. I didn’t want to inspire people just for them to hide their struggles. If anything I wanted them to work on their transformation with me, and share in the triumphs and struggles.

So what is one to do with these “Groupies”? The people who want to glean a little bit of your hard work and dedication? How do you keep from being taken advantage of, and sucked dry of your own precious inspiration? I’ve set up a set of rules to keep everything in perspective, and keep it positive.

Rule #1 of Fitness Club: Don’t talk about Fitness Club…Just kidding, actually talk about it, a lot! Talk about goals, talk about strategy, talk about diet, talk about workouts and cheat days. Open dialogue is a great way to keep everyone motivated, accountable, and inspired.

Rule #2: Keep the competition healthy, but don’t feel like you should alienate or be alienated because someone is doing better or worse than you. You are there first and foremost to take care of yourself and to achieve YOUR goals.

Rule #3: Just because someone thinks you’re an expert, doesn’t make you one. I LOVE being the authority on a subject, but I know when I am not. This is the case when it comes to this topic. I’m not a nutritionist, and certainly not a personal trainer. What I do know is that I am learning lots by trial and error, and what may work for me may not work for others. So bottom line, guide people conservatively, the last thing you want is for someone to get hurt doing something you advised them to do.

Rule #4: Be encouraging, and require the groupe to encourage you! This is not the place of endless atta-boys. I need my inspiration cup filled up too! Protect yourself and your source of inspiration, those who are deserving of it will replenish you, so give it out very carefully.

Rule #5: Don’t be afraid to rid yourself of the leeches. Time and time again I drive home the point of ridding yourself of people and things that no longer serve you. Having to carry the weight of someone who’s purpose is to drag you down is not doing you any favors. If you see someone who says one thing and acts the opposite enough times, but requires you to provide their “motivational spark”, to get them back on track is at least a distraction and at worst a derailer. Just because you are a leader, does not mean that you are required to be depleted of your resources.

So there you have it, a way to spread your success through others in a mutually beneficial way. It feels good to have others look up to you and want what you have. It means it’s WORKING! So be mindful of the roles each person plays, and set up some guidelines and boundaries so that everyone can feel strong and successful. Do you have “leeches” in your life? If so, take a look at why you allow them to continue to play that role in your life. Can you change their role by having a simple conversation, or is it deeper than that and you just haven’t had to courage to kick them to the curb? Get rid of a leech, and see how much of your vital energy you regain.

Stress Sucks

As the first semester of my Master’s degree comes to an end, it can be assumed that I have a certain level of stress that I am dealing with. Final projects, exams, choosing what to tackle next, plus my own stress not related to school such as work audits and trying to find a balance between it all. How I choose to deal with this stress is the real measure of my strength during this time. I’m not going to lie, this last week has been super tough on me, like I ate 4 chocolate truffles yesterday, tough. I told myself at the beginning of my transformation challenge that I would focus on changing bad habits, not just abiding to a “diet”. One of these bad habits being emotional eating. I choose food as a coping mechanism, and when I’m done coping I feel guilty which creates a vicious cycle. I felt myself slipping this week in order to deal with stress, and I had no problem justifying my actions. I would say things like, “you deserve it, you’ve been working so hard!”, or, “don’t worry you’ll get back on track next week” or my favorite, “f*ck it, I’m eating french fries!”. So before I downward spiraled any further I did a few things to get myself back on track and manage my stress.

  • First and foremost, forgive myself, or forget the “cheats”, what’s done is done, and there is no changing the past
  • Next, regroup. I read my goals that I wrote down at the beginning of my challenge to remind myself of the bigger picture
  • Make a new goal! Goals need to be constantly evaluated for their effectiveness, and desired outcome. It’s okay to adjust your goals
  • Ask for help. Have your support group help alleviate some of the stress so you’re not tempted to stray away from your goals
  • Remind yourself of your progress thus far, you’ve come a long way to fall back so easily on bad habits
  • Also tell yourself that those bad habits are part of the “old you” and that the “new you” doesn’t have a need for anything less than awesome
  • Take some time to relax, even if it’s half an hour. Trust me, it will make you feel better and be more productive
  • Take yourself out for a non-food treat, maybe you just need to show yourself a little self love to help ease some stress
  • Make sure you’re eating healthy food and drinking plenty of water

Stress is hard on your body, and can literally make you sick, which would be counter-productive to resolving issues of stress. My suggestions are only a few for ways to relieve stress, what do you do when you’re stressed?

The Power Of Protein

Protein is an essential nutrient for sustaining life. The Paleo diet focuses a lot of emphasis on protein consumption and the benefits of eating a protein rich diet. I will discuss lots of ways to get your healthy daily serving of protein, a few no-no’s where paleo and protein don’t mix and the ways that you can get enough protein if you are a vegetarian on a paleo diet.

The staples of protein and paleo. This is pretty self explanatory, eat some meat!!! Lean meat is the building block of the paleo lifestyle. Red meat, white meat, the other white meat (pork) is ok as long as it’s not curred with nasty chemicals. Seafood is one of the healthiest forms of protein, and least fatty making some fish “superfoods”. The other sources of protein come from animal products, eggs specifically, nuts, and vegetables. Eggs are almost a requirement when eating paleo, I eat about 18 a week. I also snack on nuts and eat lots of protein rich veggies like spinach, kale, mushrooms, sprouts, yams etc. You have to be careful when eating paleo since it doesn’t allow things like legumes, beans, lentils. Which brings us to our next topic, the no-no’s of paleo and protein.

Paleo is designed to mimic the caveman diet. So when thinking about what is allowed and not allowed, just think to yourself, “was this available during the caveman era?” So a short list of protein rich foods that are not allowed due to unavailability, processed nature etc.

  • Soybeans and soy products like tofu. They are actually poisonous when not cooked and lots of cavemen ate their food raw, so after watching “Bubba” the caveman keel over after eating some soybeans, the other little cavemen steered clear of this plant.
  • Legumes/Beans/Lentils: These high protein beauties also need to be cooked before consumption, and lets face it “ain’t nobody got time for that”
  • Potatoes, they are made up of resistant starch, or starch that cannot be broken down by your digestive system.

  • Processed meats. This is pretty self explanatory. If it’s been processed with a bunch of salt or chemicals, you probably shouldn’t eat it. There weren’t hot dogs available in the caveman days, and for a good reason. Is that even meat? Here’s a pretty good blog post on the questionable nature of hot dogs.

Finally, what on earth do the vegetarian cave-people eat? Well, I think that back in the paleolithic era they would have starved, but since we are trying to include all people (except for those damn vegans J/K) there are ways to eat paleo while respecting your fellow earthlings (if you ever want to be forced to become a vegetarian I suggest you watch the documentary, Earthlings, linked above). Anywho, back to our vegetarian friends. Essentially vegetarians can eat all of the things above, minus the meat. Pretty simple, right? They may consider supplementing their diet with protein shakes like Muscle Egg, but the need to be conscious to stay away from soy, and whey protein (made with milk).

Protein is your friend, it helps nourish your body and gives you energy to work out and work hard since it is a slow release calorie. You stay fuller, longer and don’t experience a glucose crash after eating a big meal.

So go out there and eat a steak, and feel good knowing that you are eating something healthy!

When The Going Gets Tough, Too Tough

This post is about truly knowing yourself and your limits. I believe that in order to be the healthiest version of yourself you need to be constantly monitoring signs and symptoms of your body and mind telling you that enough is enough. It’s probably not the greatest idea to go to a 6 AM boot camp class after throwing up until 4 AM the same day. I think we would all see this as a pretty extreme situation, but we would all probably agree on what needed to happen. Most of us would just shrug it off as no big deal, but I found myself feeling let down by my body. I felt like my level of dedication to my goal and myself could overpower any obstacle. Once I stopped feeling guilty and distraught, I was able to evaluate the situation under a new perspective. What if I wasn’t listening to what my body really needed? What if I was doing more harm than good?

There are tons of articles and blog posts claiming the “No Pain, No Gain” theory. When in reality, pain is a way for our bodies to communicate that they’ve had enough, and we should back off. I’ve heard people say that you have a weak mind if you stop working out, that your body can handle the rest, but there are limits! There is a difference between finding motivation to push through soreness, but I think there is an unhealthy trend of people pushing themselves and others past the point of pain and in the direction of serious injury.

There is a condition called rhabdomyolysis that has been linked to the CrossFit craze. In a nutshell this condition is caused by the breakdown of muscle fibers which can occur during strenuous exercise, specifically skeletal muscle, that are then released into the bloodstream and then filtered out, like anything else, through your kidneys. The issue with this is that your kidneys are not equipped for this type of cleanup, so they cease to do their main job of filtering toxins and waste from the bloodstream. This is a pretty serious condition that could lead to renal (kidney) failure, liver failure, seizures, cardiac arrest due to high potassium concentration etc. Let’s be clear, this is a rare occurring disorder, and can be caused by a multitude of things, not just CrossFit (I don’t want to spread any rumors here).

So here is my list for deciding when enough is enough and being okay with it

  • Sharp pain, or injury
  • Massive amounts of blood
  • Projectile vomiting, or any vomiting for that matter
  • Passing out
  • Sickness (no need to spread germs and make healing time longer)
  • Complete exhaustion
  • Migraines

On the other hand, here is my list of obstacles I need to push through

  • Soreness
  • Tiredness (who isn’t tired at 5:30 AM)
  • Laziness
  • Procrastination
  • Depression (trust me, going and getting all sweaty during a good workout is almost always a cure for the blues)

I encourage you to be receptive to your body’s cues and don’t be discouraged when you have to take it easy for a few days because you pulled a hammy. It will thank you for giving it time to heal, and you will be back on track to becoming stronger.

Motivation to Move It Move It!!!

If you’re anything like me you get bored easily. I like the spice of life, I love things like buffets and Yogurt Beach, and routines to me get old quickly. How does someone like me keep motivated to keep exercising, when you can easily fall into a workout rut? Well I’ve come up with a few ideas and activities to keep you motivated to Move It. Move It!

  • Try a new activity! Drop in on a Crossfit Class over at Double Edge Crossfit, or try Acroyoga at The Studio. My personal favorite was when i took flight at Reno Aerial Artistry’s beginners silks class. Holy moly, what a workout! I was sore for 4 days, and really motivated to go back! The cost was $15 and worth every penny! It was like self-inflicted bondage mixed with suspended ballet. You feel liberated, captivating, strong and beautiful. It is a very powerful activity. Plus, you’re likely to steal the show, for example…
  • As my husband put it, “Yes, this really happened!” These ladies are some of the most dedicated, hardworking individuals that I know, plus they are great, patient teachers.
  • Some other activities to try include: Go on a bike ride, take your dog for a run or swim or hike, join a team (I play softball on Wednesday nights), take a dance class or just go dancing, go to Jump Man Jump and run around like a 3rd grader high on pixie sticks, go rock climbing, play basketball… the list is endless. Just do something that gets you moving.
  • Another great motivator is music! Make some awesome playlists to keep you motivated to keep running. You can find tons of pre-made playlists online, but I prefer to make my own. The goal with any playlist is to choose songs that have relatively high BPM that drives you.
  • I also get motivated to workout when I have a new pair of running shoes or workout outfit. It may seem silly, but I feel like if I make a purchase for a specific item I will be obligated to use it. Plus I want everyone to see my shiny new shoes 😉

Motivation doesn’t come easily to all of us, the key is to find something fun to keep your attention so you keep working toward your goals. I challenge you to go out on a limb and try a new activity. See if you don’t get jazzed about life, causing you to be more dedicated than ever to your goal, and remember to Move It Move It!

 

Gluten: The Good, The Bad, The Ugly

One of the major selling points of the Paleo lifestyle is that it is gluten free, making it a simple diet for those suffering from gluten allergies. Is it just me, or does it seem that there is an epidemic of gluten intolerance and gluten allergies in the US. It’s estimated that 1 in 133 people have Celiac Disease, the most severe form of gluten intolerance, but a true statistic showing how many people suffer from gluten intolerance/sensitivity/allergy is impossible to collect since there is currently no accepted test for gluten allergies. What’s the deal? I mean how did a staple food, like wheat, become so toxic to the human body? I set out to investigate what the causes of developing a gluten sensitivity/allergy are as well as the consequences of gluten allergies.

First, gluten is defined as a substance that gives elasticity to dough, helping it rise and keep shape. It is found in foods like wheat, rye, barley, and foods derived from them. Gluten is a protein composite consisting of a gliadin fraction and a glutenin fraction. Gluten and wheat are not the same thing, and wheat is not the only substance that contains gluten, just to clear up a couple of common misconceptions. 

Gluten allergies/intolerances are a “spectrum disease”  the chart below shows the levels of gluten issues.

Some gluten issues are caused by the body attacking itself when gluten is present, aka an autoimmune disease such as Celiac disease. There is a full blow gluten allergy which could trigger anaphylactic shock, or cause respiratory issues. The third tier, not autoimmune/not allergic, is reserved for people who have a gluten sensitivity that cannot be categorized as Celiac Disease nor allergic reaction to gluten. It’s the catch-all category for those who can’t be diagnosed.

So what are we doing wrong? Why has the number of people diagnosed with Celiac Disease risen to 1 in 133 people from 1 in 5000 people 50 years ago? One answer, given by several references suggests that the rise of genetically modified organisms is directly responsible for the explosion of Celiac cases. GMO wheat has new proteins that weren’t present in wheat from the 60’s, and they may be the culprit for causing these allergies. Another study suggests that from 1997 to 2002, the time when GMO’s were first hitting the grocery store shelves, that people hospitalized for food allergic reactions jumped 265%!

What can we do to fix it? Well, for starters cut out GMO or processed foods. If you eat frankenfood, you’ll get sick. Same goes for all that processed stuff that has ingredients you can’t pronounce. Next, eat whole foods like fruits, vegetables, water, lean meats etc. The more basic the ingredient list the fewer variables contributing to the decline of your health. If you feel sluggish, sick, bloated etc after eating something that has gluten in it, try and cut the gluten out and see if you feel better. I’m not a doctor, so if you think there is something seriously wrong you should probably go visit someone with an MD after their name.

The health benefits of going gluten free are numerous, plus there are some pretty crafty people out there making lots of healthy gluten free options so you don’t need to miss out on you favorite foods. Like dessert, if you’re going to give gluten free a try, just remember that the lovely folks over at Campo have your back, and make mean gluten free desserts! Give one a try the next time you’re in Downtown Reno!

Relationship Overhaul

I’m not a relationship expert by any means, but I have the privilege of calling a few people family, “my other family” (the ones that aren’t related to you by blood, but rather you choose each other to be part of the family), and a wonderful husband. All of the above relationships have been there for me through thick and thin, have held me when I cried, and supported me in my crazy endeavours. They are the ones in this for the long haul. The other types of relationships that exist: workmates, casual friends, acquaintances, business relations, etc are types of relationships that resemble a revolving cast of characters, new ones come into your life, old ones leave but sometimes make a guest appearance. These relationships should be constantly evaluated for their purpose in your life, and we should all learn how to let go of people who are not benefitting our lives.

Before we jump to the conclusion that we should all be selfish and only seek out people that serve a purpose in our lives, we should think about that in a really basic way. I propose that we should be more understanding of the fact that people change throughout their lives, and even though you may be best friends with someone when you’re 16, you may have nothing in common when you’re 30 (true story). So why would you try and force someone to be your friend at that point? All you’re doing is wasting time, and probably building resentment toward that person, keeping you from having a connection down the road.

In my transformation challenge I’ve been doing a lot of soul searching, and asking myself tough questions like:

  • why do you let so-and-so take advantage of you?
  • why don’t you stand up for yourself when someone is wrong?
  • why are you a pushover?

While evaluating my life situation, I have realized that I need to perform some major relationship overhauls. The first relationship overhaul I made was to finally tell some really awful roommates to move out (I won’t be posting my story to the website, since I feel that putting that type of negative energy out into the world is counterproductive). I had had enough of their abuses, and decided that they were not adding value to my life, instead they were making my living situation miserable. The next group of relationships that were given a makeover were my co-workers. All of the people I work with are amazing, we have a lot of fun together since we often see each other more in a week than our own families. Once I decided to start my transformation challenge and you could start to see results of my efforts, most of my team started to follow my lead. We stopped bringing in doughnuts and chips and soda and instead take turns bringing in fresh fruit and vegetables to share. Several people have even signed up to do the Color Run with me in June!

As far as relationships go, I think that there are those that are more malleable and flexible, while others are very specific serving one purpose and once fulfilled should move on. It’s hard to change yourself without changing others around you, in the case of my co-workers. You can be a good influence on a lot of people when you are trying to lead a healthier and happier life. Others may not understand you, and that’s okay too, but don’t allow them to control your happiness or jeopardize your goals.

Give those who have been there for you props too, they have seen your progression of change and have stayed by your side. Next time you’re hanging out with them, give them a great big hug and tell them how much their dedication means to you.

The Deal With Detoxing

I’m sure you’ve seen lots of information on detox diets and their suggested benefits. From what I can gather there are two main camps in regard to detoxing or detox diets. The first is in support of following a very strict diet of vegetables fruit and water, that is supposed to, in theory, flush out toxins and impurities. The other camp is against “detox diets” suggesting that by changing your diet to a healthier regimen of whole foods, fruits, vegetables and the like that your body will take care of the rest and detoxify itself. So one is looked at as a quick fix, the other is focused on a lifestyle change that lets your body work the way it is supposed to. Let’s look at the two perspectives a little closer.

Detox Diets:

Everyone from WebMD to Dr. Oz have their own version of detoxifying diets or cleanses. Some suggest a weekend cleanse, others suggest long periods of fasting. The main idea is to provide your body with the main essential nutrients to keep it running while, with the help of water flush all the congested yucky stuff out of your body. Some cleanses suggest taking herbal laxatives and colonics to help keep things moving. As added benefit of completing a fast or cleanse has been said to have spiritual or psychological effects. People like the idea of creating a clean slate, and purification rituals.

The problem with these sorts of cleanses it that it causes a shock to your system, creating a body that goes into starvation and survival mode. Some people have the preconception that they will lose a bunch of weight doing a cleanse, which may be initially true, but the weight lost is most often water weight. Now you have two problems on your hands, you gain back your water weight, and since your body is in shock it acts to preserve itself by storing calories. Also we have to be a little skeptical whenever someone is trying to sell something as a “cure all”.

 

Nutritional Re-Balancing/Lifestyle Changes:

Here’s where the other camp suggests that if you want to truly detoxify your system it is going to take time, and dedication to changing your eating habits and lifestyle. They suggest that quick fix cleanses only make matters worse, because they provide a false sense of accomplishment, making it more likely for you to return to your bad eating habits. Why go through starvation in order to feel like you have a “clean slate” to just eat like crap again? Mark Sisson from Mark’s Daily Apple wrote a great blog on cleanses and their lack of scientific proof of efficacy. He also claims that once on the Paleo diet, your body will take care of flushing out toxins by itself. We have amazing built in cleansing systems, like our liver, kidneys, circulatory system, lymphatic system, etc. As long as we stop putting garbage in, we should let our body do its job and take out the trash.

My advice is to skip the cleanses they try to sell you, and make a more permanent lifestyle change. It’s like I’ve said before you don’t put the cheap gas in your Aston Martin!

What has your experience with cleanses or detox diets been? Maybe I’m all wrong and just haven’t found the right one yet. Leave a comment and let me know!

What’s to Drink?

In my last blog, found here, I went over some basic rules to follow when eating out. As a follow-up I’ll be giving you the rundown of the liquids you should consume lots of, avoid completely, and drink in moderation.

One of the basic building blocks of any good nutrition plan is water. I devoted a whole post about the importance of water. This is the beverage of choice when on a paleo/primal type diet. Drink as much as you want! The benefits are endless, water keeps you hydrated, it helps flush toxins out of your body, it is required for life (that’s important), it helps regulate sodium and potassium levels, it can help you feel full, it cures a myriad of ailments. You can even spruce up the clear beverage by adding different fruit and veggie flavors. Shape Magazine came up with 20 creative options found here. My daily routine includes adding lemon or lime. I’m excited to try mashing up some berries to mix it up.

Also allowed on the paleo diet are herbal and green teas. Even though green tea has a small amount of caffeine (usually not considered to be part of the paleo diet) there are other numerous health benefits provided by drinking a cup of green tea. Green tea is high in cancer-fighting antioxidants, it is high in nutrients that improve brain function, can help burn fat, and other benefits shown here by Authority Nutrition.

What drinks to avoid on the Paleo diet.

  • Milk, dairy is not allowed on the Paleo Diet
  • Soda, diet or not. You wouldn’t see a cave-woman sipping on a diet Coke
  • Most alcohol. Again cave-people didn’t have access to Total Wine or Silver Peak Brewery. Bottom line is that most alcohol is made with some form of gluten, and the Paleo diet is gluten free
  • Anything with artificial sweeteners
  • Energy Drinks
  • Coffee and Caffeinated Tea (except green tea)

Finally what to drink in moderation. Fruit juice is to be consumed in small quantities and only with no added sugar. It is recommended to eat fruit whole so you are getting the benefits of fiber in the fruit. Along with fruit juice, is “fermented fruit juice” allowed??? Yes, wine is allowed in moderation aka a glass a night. Alcohol is tricky since there are almost as many calories in 1 gram of alcohol, 7 calories as fat 1 gram = 9 calories. Let’s be honest here, we’re not all saints, and sometimes you need to enjoy a glass of wine. You can do so without feeling guilty about breaking your diet. If you are really going to splurge and are conscious of being gluten free, you could try a hard cider like Angry Orchard.

The bottom line is to drink lots of water with everything else allowed in moderation. Do you have any paleo cocktail recipes? If you do, I’d love to try them! Leave me a comment below with your favorite recipe!

Thanks,

Jules