Diagnosis: Runner’s Knee

This morning I got the diagnosis from my MRI last week and the answer is Patellofemoral Pain Syndrome or “Runner’s Knee”.  Honestly I had never really heard of Runner’s Knee previously, but now doing some reading on it, it makes total sense.  Pain going down stairs but not up?  Check.  Pain after stitting or standing for long periods? Check.  Pain around and/or behind the knee cap?  Check.

What apparently causes it is either poor running posture/habits (which I’m sure I’m guilty of since I never ran competitively and never had any training) or weak quadrcepts – also very likely because I haven’t been doing much in the way of strength training along with my running like EJ has.

Here’s the real kicker – it’s slow and painful to recover, to the tune of 4-6 weeks with anti-inflamatories and slow, but consitent physical therapy.  Sigh.  But at least now I know what I’m dealing with, know that it’s pretty common, and have a game plan for getting better.

If you’re having knee pain when you run, definitely check this out.  You may be able to save yourself a lot of agony…

https://runnersconnect.net/runners-knee-symptoms-causes-and-research-backed-treatment-solutions-for-patellofemoral-pain-syndrome/ 

Paleo Shepherd’s Pie

My favorite recipe for Shepherd’s Pie on FunctionalFoodie.com appears to have gone all 404 on me.  So while I don’t have the original printed, I know it was based on Gordon Ramsay’s recipe, so I reimagined it.   Here’s what I recovered from memory that worked this past week:

Paleo Shepherd's Pie

  • Servings: 8-12
  • Difficulty: medium
  • Print

My re-creation of the amazing Paleo Shepherd's Pie recipe from FunctionalFoodie.com.

Ingredients

  • 2 tbsp olive oil
  • 3 lbs ground lamb (Ground beef substituted is ok, but lamb is best)
  • 4 cloves garlic
  • 1 1/2 large yellow onion
  • 2 large carrots
  • 4 tbsp Coconut aminos
  • 1/2 cup chicken stock
  • 1/2 cup red wine (optional)
  • 8 oz tomato paste
  • 4 sprigs fresh rosemary,  trimmed and finely chopped
  • 4 sprigs fresh thyme, trimmed and finely chopped
  • 3 pkgs frozen cauliflower (steamable bags)
  • 2 tbsp granulated garlic salt
  • 1 tbsp black pepper


Directions

  1. Preheat oven to 400 degrees
  2. In a large skillet, warm olive oil and cook meat, crumbling with a spoon or spatula until no longer pink.  Drain grease and return to skillet
  3. Add grated onion and carrot in with meat.  Cook until vegetables are soft.
  4. Add coconut aminos, garlic and tomato paste.  Mix and cook for a few minutes until garlic is fragrant
  5. Add wine, stock, thyme and rosemary and simmer until liquid reduces.
  6. Pour meat mixture into a large baking dish
  7. Steam each of the 3 packages of cauliflower in the microwave according to directions
  8. Combine cauliflower, garlic salt and black pepper in a blender or food processor and blend until smooth.  Add coconut or almond milk if needed to achieve smooth consistency
  9. Spoon Cauliflower mash over meat and spread until covered
  10. Bake for 20 minutes, or until cauliflower topping starts to brown


Happy Easter!

This past Sunday we entertained once again for the big Easter meal, and there was plenty of Paleo goodness to go around.  While the kitchen effort was doubled when combined with the week’s lunch & dinner meals, the result was a highly satisfying meal and a lot of great food to look forward to throughout the week.

Here are some of the highlights:

  • “Best of all worlds” Paleo Lasagna – Last week I made a double-recipe of the Bolognese sauce and had quite a bit leftover.  My options were to either freeze it and have it available for future weekends when I don’t have cook time, or use it in something else. I chose Option B and combined that sauce with the Grain Free tortilla recipe from Against All Grain as a noodle replacement, and the cashew cheese from my bookmarked Paleo Lasagna recipe on Paleo Newbie.    The reviews are in and apparently this is a huge win. I haven’t had a chance to try it yet, but so far I’m hearing it’s positively scrumptious
  • Creamed Spinach – if you are a fan of creamed spinach, this is your recipe.  It’s not runny or lumpy or flavorless like a lot of the paleo versions out there (I’ve tried quite a few of them and never been really happy with the result).   This one is creamy and thick and full of awesome.   As a bonus, because it’s not made with dairy, it actually reheats well, so you can make it ahead of your event and just warm it up when you need it (or reheat it for leftovers).  This is my new go-to for spinach.
  • Paleo Lemon Pound Cake – This one from Paleo Hacks really turned out nice.  It’s soft, dense, like a pound cake should be.  The fresh lemon flavors were a great compliment to the springtime meal
  • Carrot Cake Donuts – E.J. and I haven’t had donuts in a year and a half, so when I started looking for Easter-themed desserts, this one jumped out at me.  The flavor is outstanding and if you like carrot cake, these are a real treat.

I hope everyone had a great holiday.  I have actually been fighting with severe knee pain for the last several weeks and finally have an MRI scheduled for Friday.  Hopefully there’s nothing seriously wrong, and I’m just suffering from a sprain/hyperextension.  In the meantime it’s been really frustrating not being able to run or walk easily, so it was nice when the weather cooperated enough this weekend to get in the pool for the first time this season.  I was able to do some laps and at least get my heart rate up for a bit, and felt much better for it.  It’s been raining steadily since then, but I’m hoping it will clear up so I can get back in tomorrow.

Slow Cooker Sunday

E.J. and I had a fairly eventful weekend, considering we originally didn’t have much planned.  Friday night, E.J. wasn’t feeling very well, so we called it an early evening and just stayed home, but that was really the only relaxation we got.

17757225_10208869035672281_5729165839992357941_nSaturday was the annual Houston Art Car Parade downtown, which is a fairly big deal when it comes to H-Town traditions.   Considering I remember attending 20 years ago when there were only a handful of cars, the parade has come a really long way and consists of nearly 2 hours of colorful entries sauntering down Smith street.  I consider the Art Car parade a must-do activity for any self-respecting Houstonian, along with the Rodeo, NASA/Space Center Houston, and the Texas Renaissance Festival.  So it was with great horror, that I discovered E.J. had never seen the parade before.  Queue a serious face-palm.

Anyway, this year’s parade was at 2pm, so we had plenty of time before then to run some errands, have a lovely Paleo-friendly lunch at Escalantes in the Woodlands, and then head downtown for some parade fun.  We ended the day having dinner with friends at one of our favorite fancy dinner spots, Peli Peli in Vintage Park.  If you ever get a chance, I highly recommend the South African inspired restaurant, and while there’s nothing on the menu that is anything short of delicious, you have to try their beef filet covered in Diane sauce.  Sigh… it’s a rustic mushroom cream sauce that definitely isn’t dairy free, but oh is it divine.

Then today we were planning on meeting some friends in the afternoon, so Sunday Cook Day needed some special help.  Enter my 3 trusty slow cookers!  Before we headed out, I managed to get a Shepherd’s Pie cooked and packed for lunches, and also these favorite Crock Pot dishes going:

  • Mongolian Beef – this has become a new favorite.  I actually made it for the first time last week, but only made a single recipe, so it didn’t last long.  It’s back by popular demand this week and with more meat
  • Sweet Chipotle Slow Cooker Chicken – This is my own invention, a super simple sweet & spicy chicken that is easy to do in the standard sized pot. I paired this with some sauteed yellow squash and zucchini with onion.
  • Slow Cooked Bolognese Sauce – Instead of sweet potato noodles, I went with spaghetti squash to help reduce our carb intake this week after Saturday’s splurge.

But before the weekend ended, I went ahead and helped E.J. kick the craving he’s had lately for hot dogs.  We grilled up some Applegate Farms Uncured grass-fed beef hot dogs and used this cassava flour bun recipe to make some hot dog buns.  Like most Paleo buns, the texture is definitely different from standard bread, but they held up well to the dog and the toppings.

At least today is a short week.  Next weekend is the big Easter meal, so I’m starting to put together my recipe list.  Next week I’ll report on the springtime spread!