Bulletproof coffee is a Paleo concept that has had a lot of people questioning the sanity of everyone swearing by the breakfast beverage.  There's an actual brand of Bulletproof coffee, but it's rather expensive, and you can replicate it with pretty much the same results.
Bulltproof coffee has only a few ingredients, but they probably sound crazy to many.  All you need is:
Coffee
Grassfed Butter
Coconut Oil
Magic Bullet (optional, but the easiest way to mix your ingredients)

Paleo Bulletproof Coffee
I use Kerrgold Grass-fed butter and Unrefined Organic Coconut oil in my coffee.


The purpose of Bulletproof Coffee is to get healthy fats first thing in the morning to suppress the appetite, provide energy, and helps support cognitive function and the hormonal system.   The grassfed butter provides a better omega-3 to omega-6 ratio that gives omega benefits such as those from fish.  The fat found in coconut oil can be linked to mild weight loss (over time) and lowering the cholesterol.  It absorbs more like carbs and can be used for energy in the same manner, minus the actual carbs,  Of course, adding these calories into your diet can also cause weight gain over the course of time, so don't drink several of these per day!
The first time I read about Bulletproof Coffee, it was being referenced as people putting butter in their coffee.  It was Paleo, and everyone was trying it!  So, one day, when I was out of coconut milk, I decided to put some butter in my coffee.  I just mixed it until it melted.  It was terrible.  TERRIBLE.  Never again I told myself.
As I started crossfit in the mornings, I was having a coffee and banana with almond butter before my workouts.  When I decided to cut out the banana because the carbs were making my blood sugars wonky, I started doing coffee when I woke up and a protein shake (just protein) on the way to the gym.  This definitely was not enough.  I was feeling weak and tired during my workouts.
I asked the owner of my crossfit if he had any ideas.  He has worked with me a ton on ways to work on my blood sugars and food so I thought he'd be a good resource.  He suggested Bulletproof Coffee and I told him how disgusting I found it.  After asking what I put in it, we discovered I was lacking the Coconut Oil.  I was hesitant, but gave it a shot anyways.  And to my amazement?  It tasted good!  Creamy, in a good way.  I kept my routine of coffee (now Bulletproof) and a protein shake before workouts.  And it helped my energy levels/weakness during my workouts.  But why?
When I was only drinking the protein shake, I was digesting it and using all the energy I could get from it too quickly.  With the fat from the Bulletproof Coffee, it gives my body more to burn for energy, especially with the coconut oil, which is burned for energy like carbs.
I cannot stress enough how important it is to get enough healthy fat while you are eating Paleo.  If you are not using carbs for energy, you need to use healthy fats, and this is a great way to get your morning boost of fats, even if you are not working out in the morning.  Usually after my workout, I will eat two free range eggs and some Applegate Sunday Bacon.  Healthy protein and fat to refuel.  Without carbs, if you do not get enough healthy fat, you will likely be lethargic.  It's hard to make the transition, but definitely worth it.
A fair warning- the recipe for Bulletproof Coffee calls for 2 Tbsp each of butter and coconut oil.  I would highly suggest starting with 1 Tbsp of each.  Starting with too much can cause a laxative effect; which no one wants, let alone when you are squatting heavy weight.  This can happen in general when you intake more fat than your body is used to consuming.
As far as my diabetes?  No insulin needed for this concoction.  And this is a way better "pre-workout" than anything you can buy.  All natural.  Store bought pre-workouts tend to give me the shakes and usually have some carbs and possibly sugar that can give me a blood sugar spike.
Paleo, Crossfit, OmniPod, Dexcom CGM....these are all things that are new to my life and I'm excited to share how they are changing my life!
This blog definitely fell on the back burner for awhile (ok, a few years?), but I'm back!
Where have I been?  Good question.  Still around, still in Southern California, still fighting the good diabetes fight.  But there have been a lot of changes in my life too.
Paleo alone wasn't doing enough for me in treating my diabetes.  Though it helped, it still didn't complete the picture for me.  I still had to take a long acting insulin, and short acting for carbs.  Though I ate low carb, even your veggies have carbs!  Boooo I know.  A lot of maintenance and a lot to keep up with.  I decided to take the plunge and get an insulin pump.  I'd never wanted one because of the tubing, but after attending the TCOYD (Taking Control of Your Diabetes) Conference and seeing that there was a tubeless insulin pump, I decided to give it a shot!  I got an OmniPod approved within a couple months!  (I'll talk more about my experience with that later).  I honestly love it.  And once I went to my first doctors appointment after starting the OmniPod, I learned about the Dexcom CGM (Continuous Glucose Monitor), which was also tubeless.  Knowing my blood sugar 24 hours a day with fewer finger pricks?  Yes please!
Paleo, Crossfit, OmniPod, Dexcom CGM, Diabetes
My Dexcom CGM and OmniPod Insulin Pump

As I focused on my new devices, I honestly focused a little less on my diet.  And I gained almost 10 pounds.  That face you just made?  I made it too.  I wasn't happy.  But it's bound to happen when you tighten up your diabetes control.  You're now taking more insulin, and more nutrients are getting to your cells.  It's good, but if you're eating more than you're burning, you're going to gain weight.
I decided to take my fitness to the next level about four months ago.  I realized that I wasn't pushing myself hard enough going to the gym on my own, so when I saw a LivingSocial deal for intro Crossfit classes at Power Keg Crossfit, I took a leap of faith and jumped on it.  I've secretly always wanted to do it, but was quite scared after my first experience (see: Holy Crossfit Hell).  I wanted to be in shape when I tried again so that I could keep up with the rest of the class the next time I tried.  I wasn't quite there when I bought the deal, but decided to take the leap anyways.
It's amazing how after the right training on how to do most of the movements in Crossfit, it's so much more enjoyable.  It also helped the coaches at my new gym never made me feel bad when I didn't understand or was slower than the rest of the class.  I started out with a three day a week membership and quickly changed it to unlimited.  I was in love....
But diabetes and exercise are a tricky mix.  I think we've all had our share of low blood sugars from over-exertion at physical activity.  But Crossfit was a whole different beast on my blood sugars.  They actually started to go up!  What the heck?  The hardest workouts of my life and my blood sugar is going up???  I found myself constantly chasing my blood sugars with insulin and unable to bring them below 200 on most days.
I took the initiative and went to my doctor.  Her explanation was that my liver was releasing glucose and I needed to eat carbs so it would stop.  I should take insulin for the carbs and that would bring my blood sugar down.  I tried it.  WRONG.  More chasing my blood sugar all over the place.  Not to mention, none of my clothes were fitting.  I was gaining muscle, but losing no fat due to such an increase in insulin.
Google provided little to no answers because there just isn't enough research out there.  Though several studies noted that intense exercise can raise blood sugars, a couple people talked about it on message board, but there was no information on what to do about it.  I honestly sunk into a small depression as I just could not figure out what was going on and was more frustrated.  Why couldn't I figure this out??  I continued to research regardless, and stumbled upon a shocking fact.  Genuinely shocking.  Maybe it's not so shocking to others, but I found articles about how body builders used insulin for rapidly gaining muscle from weight lifting.  It made sense, because insulin shuttles nutrients to your cells, including your muscles.  So more nutrients to muscles when they want it the most (during/after workouts) would maximize results.  Totally made sense.  It wasn't until I stumbled on an article about how to use insulin to both gain muscle and not gain fat, that I figured out where I was going wrong.
Now, this is totally my conception of what was going on and not scientifically proven, besides my own experimenting on myself.  While chasing my blood sugar all day, I was taking more and more insulin.  And because it was happening all day, I was shuttling more nutrients to my fat cells when my muscles were done taking in nutrients.  This is why I was maintaining my fat supply and gaining muscle.  My conclusion was, I need to take more insulin around my workout, to get and keep my blood sugar normal, and take less insulin the rest of the day (and maintain normal blood sugars).  My muscles will benefit from the extra insulin around the workout by taking in more nutrients, and less insulin will be needed during the day to maintain normal blood sugars.  No more chasing the blood sugar that just wouldn't come down.
From watching my CGM, I realized I was spiking right after my workout, and about an hour later.  I started taking a bolus of insulin in the middle of my workout, and again 30 minutes after.  No kidding, it did the trick!  I was ecstatic!  The other amazing thing that happened, is I started to lose the fat layer.  Very quickly.  My theory actually panned out!
I decided to see a diabetes educator just to go over everything and see if they had any other ideas.  I'm very happy I made this decision.  My nurse educator turned out to also be diabetic!  I wish everyone I worked with on my diabetes was, because it's so much easier to work with someone who understands what a book will not tell you.  She understood how frustrating it can be and actually said to me that it's ok sometimes to say "Screw this, I'm having some wine and cookie butter and I'll try again tomorrow!"  You just need to hear that sometimes.  You need to know you're not alone.
She also had some great tips on using my insulin pump and making things more automatic.  She taught me how to have a basal rate (constant insulin drip rate) that increased during my workouts.  Again, like magic, it worked amazingly and helped me to not have to take extra insulin during my workout.  I still take an extra hit of insulin 30 minutes after my workout, but not having to worry about remembering to take it halfway through helps a lot!  I've seen continued results and steady, "normal" range blood sugars (what I consider normal right now, around 150).  I continue to eat mostly Paleo through my day with low carb foods to combat having to take extra insulin or chase blood sugars.  Oh!  And I also now fit back into my "skinny" jeans, the jeans I wore when I wasn't taking care of my diabetes and was thinner because of it.  But now I fit into them in a healthy way.
It's been a struggle, and it still will be daily because diabetes never goes away.  I do feel I have a way better grip on it now though.
I'm glad I followed the Paleo path that lead me to Crossfit and my OmniPod and Dexcom CGM have made the journey a lot easier.  I am excited to continue sharing my successes, failures, and everything in between along the way.  If I can help anyone that's been struggling as well, all the better!
Ok, I know this is completely non-Paleo of me, but sometimes after a hard morning workout I usually eat some oatmeal (and take insulin for it!) because I know I will burn it off during the day.  I tend to eat eggs too for the protein.  They are usually made in the microwave at work and definitely not my favorite.  When a friend sent me a this recipe, I decided to mold it into my own recipe as natural as I could make it.  It gives me the carbs I want and also the protein I need after a workout, while being a lot more tasty than my microwave eggs and 1-minute oats.

I use a plant protein powder instead of a whey, or heaven forbid, soy powder.  It is not the most tasty on its own or with coconut, but actually tastes good in this recipe.

You will need:
1 scoop protein powder
1 cup oats
1/2 cup almond butter
1/3 cup honey
1/2 cup dark chocolate chips

Mix all your ingredients together until evenly mixed.  Refrigerate for an hour, then roll into Tablespoon sized balls.



We tried them with chocolate whey protein and no chocolate chips and they were pretty good as well!  But I'll stick to my plant protein :)
I won't even lie, it's been a rough summer to try to be Paleo.
It's the busy season at work, where 10 hour days are the norm.  Eating well is nearly impossible.  Surrounded by co-workers that do not make the healthiest choices, then adding in stress and exhaustion is an awful combination.  I would either give in to the peer pressure to just "join in the walk to get food to get away from the desk" and end up buying lunch too or just not eat at all for lack of preparedness in bringing healthy choices, which is just as bad as eating junk.
I took my first business trips this summer and saw Dallas (picture taken from the Reunion Tower):
And San Antonio (the Alamo at night):
I found out the hard way that there is not a lot of healthy selection in Texas!  I quickly gave in to the sandwiches provided to us at events and the dinners out with coworkers that pretty much required alcohol after such long, stressful days (I'm not even going to lie, I couldn't even finish my Beer-rita below!):
So I realized a couple things about myself this summer that I am not the most proud of.  Realizing the problem is half the struggle though right?
1) I reward myself with food.  As I think a lot of us do.  And if it's not food, it's things, like something from the mall.  After all my hard work, I deserve a delicious meal.  I deserve a drink!  When I think about it, I can trace this back to my childhood, as probably a lot of people can.  Having a Happy Meal or stopping for ice cream was a reward after a doctor's appointment or class play.  I am in no way trying to blame my parents, but that is definitely where it stems from.  I feel the need to reward myself for doing something hard and food tends to be the easiest thing to use.  I'm trying to fix this by teaching myself that experiences can be just as rewarding.  It is definitely a hard mentality to break and if I ever have kids I am going to try not to reward them with unhealthy food so they do not associate accomplishment and junk food!
2) If everyone is eating it, I think it's ok.  The expression "if everyone was jumping off a bridge, would you do it too?" is straight up a stupid question.  Everyone says of course not.  But we are brainwashed to follow the "norm."  So from the outside, we say no.  But if we get wrapped up in the fad (like skinny jeans, going fat-free, going gluten-free), we might just jump off that bridge.  We want to be accepted, so will typically do what others around us are doing- like go out for lunch.  Since everyone else was going to lunch to have sandwiches and burritos, it was ok for me to do the same!  Cause if we all get fat together, no one will care right?  Wrong.  My desk was moved at work and it has honestly helped a lot because I am not surrounded by the people that I would go to lunch with.  Socially it is harder, but I have been eating better since I moved.
3) I have an all or nothing mentality.  If I eat one thing I should not, the whole day is shot.  I will eat poorly the rest of the day.  I have even noticed I am like this with work projects!  If it is not perfect, I am done.  Over it.  Eating Paleo is HARD and no one is going to be perfect.  There's going to be something that sneaks in there.  And that's OK.  It's about eating better food most of the time.  But each day I let pass that I eat poorly makes it more and more easy to do the following days.

Now the hard part- getting back on track.  I know I need to, because I do not feel great anymore like I did when I was eating well.  I am tired a lot.  I have a hard time convincing myself to exercise.
Something good that came from this summer was the discovery of Pilates classes using the reformer.  I joined one of the local studios and love it!  I feel great afterwards.  I am trying to remember to "reward" myself with positive experiences and not things.  The great feeling after a pilates class.  Or from making a healthy meal.  It is ok to have cheat meals every once in awhile.  Just not every day or every other day.  The hardest part to getting back on track is going to be the social part.  Even outside of work, I usually go to dinner or happy hour with friends once a week.  I cannot cut everyone out.  I need to be able to go along for the walk only at lunch and not get anything.  Or make healthy choices when I do, regardless of what everyone else is eating.  First test?  T-minus 30 minutes because I just received an instant message about walking to lunch... :)
It's hard to come up with easy and tasty Paleo recipes sometimes with limited ingredients in the fridge.  This is a staple for those days that you're just having a hard time coming up with something to make for dinner.
Ingredients:
1 sweet potato
Bag of green beans
Olive oil
Grass fed cow butter
Sea salt
Pepper
Cumin
Garlic powder

Put 1-2 Tbsp olive oil in a frying pan on medium heat. And add green beans.  While these start to cook, poke your sweet potato a few times with a fork and put in the microwave for 5-7 minutes.  The bigger the sweet potato, the longer it will need.  As the green beans cook, add some sea salt, pepper, and garlic powder.  Continue to let the green beans cook until the the potato is cooked and prepared.  To prepare the potato, cut open and spread butter throughout.  Sprinkle sea salt, pepper, and cumin on inside of potato.  Once this is done, add a small amount of butter to green beans and let melt.  Stir so butter is evenly distributed throughout beans.  And you're done! Take a total of 20 minutes top, even to prep and clean up!




Spaghetti squash is a good Paleo substitute for spaghetti noodles when you get that craving for pasta!  I was lazy and did not make my own pasta sauce.  When buying pasta sauce, try to find something with the least amount of ingredients you can’t understand.  This will usually bring you to the organic section.  Also make sure there is no added sugar!  I bought Organics brand Roasted Garlic pasta sauce at Vons.

For this recipe you will need:
1 jar pasta sauce
1 lb. ground turkey
1 spaghetti squash
Pepper
Sea salt
Powdered onion
Powdered garlic
Cumin

Preheat oven to 350 degree Fahrenheit.  Cut spaghetti squash in half lengthwise and remove seeds.  I decided to throw my seeds in my yard/soon to be garden in the hopes that maybe some spaghetti squash will grow! 


Using a cookie sheet, place the spaghetti squash so the hollow inside is facing the pan.  Add just enough water to the pan to have a thin layer on the bottom of the pan.  Place in oven.
The spaghetti squash will need to cook for about 45 minutes.  I did not start my meat sauce while the squash was in the oven because it will need time to cool once you take it out of the oven anyways.  You will know the squash is done when the outside is tender all around.
Put the turkey meat in a frying pan and cook until brown.  Add pepper, sea salt, powdered onion, powdered garlic, and cumin to taste.   I used about a dash of each.  Once meat is cooked, add pasta sauce and reduce heat to a low setting to allow sauce to warm.
Your spaghetti squash should now be cooled.  Take one half of the squash and scoop the squash out of the skin.  As the squash comes out, it looks like spaghetti!  Repeat with the other half.


Once sauce is warmed, top spaghetti squash with meat sauce and you have a great spaghetti substitute! 


Let’s compare what changes when you use spaghetti squash instead of spaghetti noodles.

One cup of cooked spaghetti squash contains:
Calories:                               42
Fat:                                        0 g.
Carbohydrates:                 10 g.
Sugars:                                                 3 g.
Protein:                                                1 g.
Plus some fiber, vitamins A and C, calcium and iron!

When compared with 1 cup of cooked spaghetti noodles:
Calories:                               220
Fat:                                        1.2 g.
Carbohydrates:                 40 g.
Sugar:                                   .8 g.
Protein:                                                8 g.
Plus fiber, iron, and a tiny bit of calcium.

With the spaghetti squash, I only need 1 unit of insulin (not counting the sauce), whereas with noodles, I would need 4 units of insulin just for the pasta.
I'll be the first to tell you, I'm not sure if my Human Resources department at work would approve of the new station I have set up for myself at work, luckily they don't make rounds too frequently so probably won't notice.  Originally I had just bought some pedals so I could bike under my desk at work.  Previously, I borrowed a friends and they helped keep me awake and alert at work, so I thought it would be a good idea to get my own.
This week, I took it to a whole new level.
I have seen a lot of people getting those exercise balls to sit on at work.  So I got one when I was shopping at Ross this weekend.
While pumping the ball up at work this morning (an arm workout in itself), I came up with the genius idea to sit on my ball WHILE biking.  What a difference this makes!  The biking may actually count as a workout this way!  I have to use my feet to grip the pedals more, which I can feel working my calves.  I also am feeling my butt muscles getting a workout as I try to stay balanced on the ball!  Success!
This might not be ergonoically correct, but a few hours a day of this, I should have some nice legs by swimsuit season!  I haven't seen a huge difference in my blood sugars, but I do feel more alert at this time then I would on any other day just sitting in my chair!