Rugged Individualist. Certified USA Triathlon Coach & NASM Personal Trainer, Men's Self Improvement Coach. President of Go Farther Sports. National Ranked Triathlete & 100 Mile Grand Slam Ultrarunner, only the fourth New Yorker to finish four of the oldest and most prestigious 100 mile ultramarathons in the U.S. in only 10 weeks.

Wednesday, March 16, 2011

Thoughts - March 16 - Primal Shakes, Weekend Runs

I have started experimenting on variations of the "primal shake" this morning.

Just what is the primal shake?

I am dabbling quite a bit with the Paleolithic Diet (or Caveman Diet) lately in conjunction with the elimination of High Fructose Corn Syrup from my diet.

The Paleo diet encourages the use of nuts, fruits and vegetables, and lean meats while minimizing grains and processed foods for optimal performance.

So, say, for breakfast, I can eat scrambled eggs with a some bacon on the side, and a small glass of apple or orange juice.

But I shouldn't have this every day. Variation is important to keeping with the goals of the diet. One such variation is the primal shake.

Today's shake combines Almond Milk, a banana, flax seeds, and some spinach leaves into a blender. The shake is then pureed for a minute or two until everything is nicely blended.

The resulting shake actually tastes great!

The shake provides the good fat from the almond milk and the flax seeds, provides a great source of iron from the spinach, and a great source of carbohydrates and potassium from the banana. There is really no downside from this shake healthwise.

Variations of this shake can include using coconut milk instead of almond milk (or maybe a combination of the 2). Cherries or other types of berries can be added in for extra flavor.

One variation I saw called for chocolate. Chocolate is acceptable, as long as it's dark chocolate and is used in limited amounts.

I tell you one's much better than waffles with man-made syrup (laced with high fructose corn syrup).

But on the bright side I did see a recipe for pancakes made with almond flour. This is a recipe I will try in the near future.


I wish all of you luck who are doing the NJ Ultra Festival this weekend, especially those doing the 100 miler. You will have great weather this weekend, so enjoy the moments (and there are a lot of them over the course of 100 miles).

For those who prefer much shorter distances, if you prefer trails, you can come on down to the Staten Island Greenbelt to run with us. Registration is now open for the High Rock Challenge, so get in some good trail running with the group at 8AM this Saturday to prepare for this race. The High Rock parking lot is at the end of Nevada Avenue, just off of Rockland Ave.

For those who prefer shorter distances on the road, the SIAC will have the St. Paddy's Day 5k at Wolfe's Pond Park on the same day (March 19 at 10am). I might just go over to the event from the group run from the Greenbelt to cheer everyone on and to lend a helping hand if needed.

Good luck to everyone racing this weekend!

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