Meal One
snack before 7am WOD
handful of cherries
Meal Two
8 oz latte w/whole milk (no sweeteners)
Meal Three
1 1/2 scrambled eggs
1 medium tomato sauteed in olive oil and spices
1/2 cup sauteed mushroooms
Meal Four
2 oz grilled hamburger (homemade)
1 green pepper
handful of cherries
1/2 avocado
Meal Five
2oz grilled orange roughy
1 cup pineapple freshly diced
12 almonds
Thursday, July 31, 2008
Wednesday, July 30, 2008
Wednesday, July 30th 2008
Meal One
Snack before WOD at 6am
handful of cherries
Meal Two
2 scrambled eggs
Sauteed mushrooms and medium tomato diced
olive oil for cooking
Meal Three
3 oz grilled burger homemade
1/2 green bell pepper
1/2 medium tomato
1/4 cup blueberries
6 almonds
Meal Four
3 oz grilled orange roughy
handful of cherries
I have not been getting enough sleep this last week. I can tell a huge difference in my insulin levels. When I am running on little sleep I have more cravings for desserts and fried food. Fortunately, I decided to stay home today; I don't have any of those foods here to choose from during meal times.
1/4 peach
handful of almonds
Snack before WOD at 6am
handful of cherries
Meal Two
2 scrambled eggs
Sauteed mushrooms and medium tomato diced
olive oil for cooking
Meal Three
3 oz grilled burger homemade
1/2 green bell pepper
1/2 medium tomato
1/4 cup blueberries
6 almonds
Meal Four
3 oz grilled orange roughy
handful of cherries
I have not been getting enough sleep this last week. I can tell a huge difference in my insulin levels. When I am running on little sleep I have more cravings for desserts and fried food. Fortunately, I decided to stay home today; I don't have any of those foods here to choose from during meal times.
1/4 peach
handful of almonds
Tuesday, July 29, 2008
Tuesday, July 29th 2008
Meal One
2 scrambled eggs
one slice Ezekiel Bread (not Paleo)
one peach
Meal Two
Snack
dried apricots
mixed roasted nuts
latte w/whole milk (milk not paleo)
Meal Three
Salad Bar at Ruby Tuesday's
3 oz sirloin steak
Meal Four
3 oz grilled orange roughy
1 cup steamed broccoli
1 slice cantaloupe
almonds
2 scrambled eggs
one slice Ezekiel Bread (not Paleo)
one peach
Meal Two
Snack
dried apricots
mixed roasted nuts
latte w/whole milk (milk not paleo)
Meal Three
Salad Bar at Ruby Tuesday's
3 oz sirloin steak
Meal Four
3 oz grilled orange roughy
1 cup steamed broccoli
1 slice cantaloupe
almonds
Monday, July 28, 2008
Monday, July 28th 2008
Meal One
2 hard boiled eggs (no yolks)
1/2 cup fresh cherries
1/2 red bell pepper
6 almonds
Meal Two
Seared tuna w/wasabi dressing
fresh greens
strawberries
1/2 avocado sliced
Meal Three
snack (during grocery shopping spree)
1 slice turkey
1 slice cheese
Meal Four
2 hard boiled eggs (no yolk)
1/2 cup cherries
2 green olives
few cashews
Today has been a super busy day: covering classes at the gym starting at 6am, getting kids to play dates, meeting client for lunch, and rushing kids to Spanish class, and getting all the groceries done for clients. Now to pick up the kids at Spanish and start grilling, slicing and packaging meals...
This is why my meals have been so boring and unappetizing today!
2 hard boiled eggs (no yolks)
1/2 cup fresh cherries
1/2 red bell pepper
6 almonds
Meal Two
Seared tuna w/wasabi dressing
fresh greens
strawberries
1/2 avocado sliced
Meal Three
snack (during grocery shopping spree)
1 slice turkey
1 slice cheese
Meal Four
2 hard boiled eggs (no yolk)
1/2 cup cherries
2 green olives
few cashews
Today has been a super busy day: covering classes at the gym starting at 6am, getting kids to play dates, meeting client for lunch, and rushing kids to Spanish class, and getting all the groceries done for clients. Now to pick up the kids at Spanish and start grilling, slicing and packaging meals...
This is why my meals have been so boring and unappetizing today!
Saturday, July 26, 2008
Saturday, July 26th 2008
Meal One
2 hard boiled eggs minus the yolks
1 cup fresh pineapple
cashews
Meal Two
Snack
1 hard boiled egg minus the yolk
strawberries
cashews
raisins
Meal Three
grilled salmon
grilled asparagus
strawberries
avocado
2 hard boiled eggs minus the yolks
1 cup fresh pineapple
cashews
Meal Two
Snack
1 hard boiled egg minus the yolk
strawberries
cashews
raisins
Meal Three
grilled salmon
grilled asparagus
strawberries
avocado
Friday, July 25, 2008
Friday, July 25th 2008
Meal One
2 scrambled eggs
1 cup mushrooms sauteed in olive oil
1/4 cup salsa
Meal Two
3 oz of roast beef homemade
1 cup steamed broccoli w/butter and sea salt
1/4 cup raisins and cashews
3 strawberries
1/2 cup green grapes
Meal Three
fruit smoothie: pineapple, banana, avocado, mango
2 hard boiled eggs minus the yolks
2 scrambled eggs
1 cup mushrooms sauteed in olive oil
1/4 cup salsa
Meal Two
3 oz of roast beef homemade
1 cup steamed broccoli w/butter and sea salt
1/4 cup raisins and cashews
3 strawberries
1/2 cup green grapes
Meal Three
fruit smoothie: pineapple, banana, avocado, mango
2 hard boiled eggs minus the yolks
Thursday, July 24, 2008
Thursday, July 24th 2008
Meal One
1 1/2 scrambled eggs
sauteed handful of mushrooms and baby spinach
handful of strawberries
several cashews
Meal Two
3 oz roast beef homemade
1/2 red pepper
1 cup steamed broccoli
1/4 cup diced cantaloupe
several cashews and raisins
Meal Three
Snack
1/2 cup pure applesauce
1 thin slice of block cheddar cheese (not allowed!)
Meal Four
3 oz chicken salad homemade w/coconut milk, avocado, mayo (expeller pressed), and curry
1/2 red bell pepper
1/2 cup melon
1/4 cup raisins and cashews
1 1/2 scrambled eggs
sauteed handful of mushrooms and baby spinach
handful of strawberries
several cashews
Meal Two
3 oz roast beef homemade
1/2 red pepper
1 cup steamed broccoli
1/4 cup diced cantaloupe
several cashews and raisins
Meal Three
Snack
1/2 cup pure applesauce
1 thin slice of block cheddar cheese (not allowed!)
Meal Four
3 oz chicken salad homemade w/coconut milk, avocado, mayo (expeller pressed), and curry
1/2 red bell pepper
1/2 cup melon
1/4 cup raisins and cashews
Wednesday, July 23, 2008
Wednesday, July 23rd 2008
Meal One
2 scrambled eggs
handful of fresh strawberries
handful of raw cashews
Meal Two
3 oz of grilled salmon
1/4 cup cashews
1 cup strawberries
Meal Three
4 oz tuna salad w/lettuce, diced tomatoes, shredded carrots, diced pickles and celery
the mayo was pretty heavy...this is what I ordered a restaurant called Nibbles.
Meal Four
4 oz meatball stew
1/4 cup cashews
1/4 cup raisins
Meal Five
Meatball stew w/chuck roast
fresh mushrooms
fresh baby spinach thrown in w/ stew
Very busy day today. Again, I did not have any mood swings. I was bombarded with a lot of different potentially high-stress inducing events today. But, I was able to deal with everything that came at me with self-control and peace. I actually had a wonderful day, and I was very productive. I still have a million things to do; but I feel like I accomplished a lot and this feeling was not robbed from me despite all the work left undone due to only having 24 hours in a day :-)
2 scrambled eggs
handful of fresh strawberries
handful of raw cashews
Meal Two
3 oz of grilled salmon
1/4 cup cashews
1 cup strawberries
Meal Three
4 oz tuna salad w/lettuce, diced tomatoes, shredded carrots, diced pickles and celery
the mayo was pretty heavy...this is what I ordered a restaurant called Nibbles.
Meal Four
4 oz meatball stew
1/4 cup cashews
1/4 cup raisins
Meal Five
Meatball stew w/chuck roast
fresh mushrooms
fresh baby spinach thrown in w/ stew
Very busy day today. Again, I did not have any mood swings. I was bombarded with a lot of different potentially high-stress inducing events today. But, I was able to deal with everything that came at me with self-control and peace. I actually had a wonderful day, and I was very productive. I still have a million things to do; but I feel like I accomplished a lot and this feeling was not robbed from me despite all the work left undone due to only having 24 hours in a day :-)
Tuesday, July 22, 2008
Tuesday, July 22th 2008
Meal One
handful of fresh raspberries before working out at 6am
Meal Two
1 1/2 eggs w/mushrooms, red bell peppers
handful of raspberries
handful of strawberries
finger full of cashews raw
Meal Three
grilled orange roughy homemade
asparagus
red bell pepper diced
cashew nuts
Meal Four
snacked on a few teaspoons of coconut milk chilled
Meal Five
grilled salmon homemade
about a cup of pineapple diced, fresh
red bell pepper sliced
I was feeling the effects of the sugar withdrawal yesterday. But, I seem to be recovering pretty quickly. Last night I felt great. I was very alert and I had a ton of energy. This is unusual for me late at night, after chasing two kids around all day. Today, I am still craving some kind of sugar. I feel like I should be eating bread or oatmeal or something like that. I almost caved in when serving my kids fresh hot oatmeal for breakfast!
Tomorrow I have to take Sophia and her friend Luca out for lunch. I keep thinking that I have to disconnect my emotions from food. It is helping. Food is so deeply rooted in how I feel, especially in social situations.
Eric took my body fat measurements today. I am at about 20% bodyfat, which is the lowest I've been since before I had my kids. My lean body mass is 95lbs. And my weight with clothes and shoes on is 119. I am curious how this diet is going to affect my body fat and lean body mass as well. I am eating whenever I am hungry. But, I am only eating meats, veggies, nuts, seeds, and fruit. I am not eating any sugar, processed foods, or grains (this includes legumes).
I will post some photos soon to compare before and after.
I am still feeling pretty good. I was also able to deal with a lot of stress today without succumbing to anxiety. It was great. I didn't feel like a slave to any mood swings. And as a result, I didn't say things that I regretted or wished I could take back.
I did a feel a little tired around 6pm; but I think this is because I hadn't eaten dinner yet. The last meal was lunch around 12pm. I do notice that I can go for 4 to 5 hours without any real feelings of hunger. Sometimes I want to eat more out of habit or being momentarily bored or stressed.
I said no to fresh homemade coffee (offered by my hubby), chocolate chips (offered by my kiddos), cheese and crackers (offered by a friend at the kids' playdate), and don't forget saying no to the delicious homemade oatmeal I fed my kids for breakfast!
I hope tomorrow, I can succeed again. It is much easier to resist temptation when I disconnect my emotions from the food in front of me. It is amazing how food can "talk"! But, when I take the emotions away, the food loses its voice.
handful of fresh raspberries before working out at 6am
Meal Two
1 1/2 eggs w/mushrooms, red bell peppers
handful of raspberries
handful of strawberries
finger full of cashews raw
Meal Three
grilled orange roughy homemade
asparagus
red bell pepper diced
cashew nuts
Meal Four
snacked on a few teaspoons of coconut milk chilled
Meal Five
grilled salmon homemade
about a cup of pineapple diced, fresh
red bell pepper sliced
I was feeling the effects of the sugar withdrawal yesterday. But, I seem to be recovering pretty quickly. Last night I felt great. I was very alert and I had a ton of energy. This is unusual for me late at night, after chasing two kids around all day. Today, I am still craving some kind of sugar. I feel like I should be eating bread or oatmeal or something like that. I almost caved in when serving my kids fresh hot oatmeal for breakfast!
Tomorrow I have to take Sophia and her friend Luca out for lunch. I keep thinking that I have to disconnect my emotions from food. It is helping. Food is so deeply rooted in how I feel, especially in social situations.
Eric took my body fat measurements today. I am at about 20% bodyfat, which is the lowest I've been since before I had my kids. My lean body mass is 95lbs. And my weight with clothes and shoes on is 119. I am curious how this diet is going to affect my body fat and lean body mass as well. I am eating whenever I am hungry. But, I am only eating meats, veggies, nuts, seeds, and fruit. I am not eating any sugar, processed foods, or grains (this includes legumes).
I will post some photos soon to compare before and after.
I am still feeling pretty good. I was also able to deal with a lot of stress today without succumbing to anxiety. It was great. I didn't feel like a slave to any mood swings. And as a result, I didn't say things that I regretted or wished I could take back.
I did a feel a little tired around 6pm; but I think this is because I hadn't eaten dinner yet. The last meal was lunch around 12pm. I do notice that I can go for 4 to 5 hours without any real feelings of hunger. Sometimes I want to eat more out of habit or being momentarily bored or stressed.
I said no to fresh homemade coffee (offered by my hubby), chocolate chips (offered by my kiddos), cheese and crackers (offered by a friend at the kids' playdate), and don't forget saying no to the delicious homemade oatmeal I fed my kids for breakfast!
I hope tomorrow, I can succeed again. It is much easier to resist temptation when I disconnect my emotions from the food in front of me. It is amazing how food can "talk"! But, when I take the emotions away, the food loses its voice.
Sunday, July 20, 2008
Monday, July 21th 2008
Today I am starting on a new diet I was exposed to during the Crossfit Level I Nutrition Certification in San Francisco this past weekend. It is basically a diet that consists of eating only the following:
meat
vegetables
nuts
seeds
fruit
No sugar
No grains
No processed foods
This means that for the next 30 days, my life is going to take an interesting turn. I am not going to worry about being in the Zone since I want to focus more on the quality of food I am eating versus the quantity of food I am eating. But, I am going to pay attention to the portions I consume based on how hungry I feel. If I am hungry, I am going to eat from the list mentioned above: meat, vegetables, nuts, seeds, and fruit. I am going to have to give up some of my favorite foods for the next 30 days: raw honey, dairy, protein shakes, and even Ezekiel bread. I want to experiment with this diet mainly to see how much insulin resistance I am dealing with even after eating a fairly steady diet of zone favorable meals.
Also, I am going to measure my body fat percentage today and at the end of 30 days. Thirty days from now is...August 19th. I am not sure I have the will power to do this experiment, but I will try.
Meal One
1/3 mango
1/2 avocado
small handful of nuts
Meal Two
eggs
mushrooms
olive oil
red peppers
salt, pepper, garlic, onion, ginger to taste
Snack
Handful of cashew nuts (raw)
bottle of water
Meal Three
about 3 oz of tuna w/mayo
handful of strawberries
handful of green grapes
Meal Five
1/2 chicken breast sauteed in olive oil and spices
1/2 cup sauteed baby spinach in olive oil and spices
1 cup broccoli w/butter and salt
1/2 cup diced red bell pepper raw
I have to get groceries today; I did not eat meat because I am out of eggs, and I opted out of cottage cheese since it is a dairy product. Here are some photos of my trip.
O.K. I got the groceries: vegetables, fruit, nuts, and chicken and fish. I ate like a queen today. I took the time to cook everything with much love and tenderness. It was a wonderful day as far as eating. As far as my physical body, it wasn't so good. I felt the cravings for sweets and bread. I know this is mostly coming off of a crazy weekend traveling to San Fran. And I almost threw up during my work out. It was nasty. But, tonight I feel much better. I am sooooo glad I made it through the first day without "cheating". I will try again tomorrow: stick to a daily intake of meat, veggies, nuts, seeds, fruit; and I will try not to have even one milligram of sugar, processed foods, grains or dairy. The longest I've ever gone without my faves: bread, desserts, honey, coffee, etc. is two weeks. Can I go a full 30 days without cheating? Let's just take it one day at a time...
Tuesday, July 15, 2008
Tuesday, July 15th 2008
Meal One
1/4 cup cottage cheese
1/4 cup strawberries
6 oz whole milk w/ instant coffee
1/2 teaspoon honey
Meal Two
2 oz sliced turkey
1 slice baby swiss
1 slice Ezekiel bread
1 teaspoon mayo expeller pressed
1/2 cup blueberries
Meal Three
2 oz grilled hamburger homemade
1 slice Ezekiel bread
1 teaspoon mayo
1/2 tomato sliced (small)
1/2 cup raw veggies (bell peppers, spinach)
1/4 cup sauteed mushrooms and onions
Meal Four
1/4 scoop protein powder (Sci-Fit)
6 oz Naked protein drink
I have been swamped with kids' activities this week and preparing meals for a MyFoodNanny.com client. I haven't had a lot of time to journal other than jot down my meals. But, I would like to take some time tomorrow and go over step by step, the grilling process.
1/4 cup cottage cheese
1/4 cup strawberries
6 oz whole milk w/ instant coffee
1/2 teaspoon honey
Meal Two
2 oz sliced turkey
1 slice baby swiss
1 slice Ezekiel bread
1 teaspoon mayo expeller pressed
1/2 cup blueberries
Meal Three
2 oz grilled hamburger homemade
1 slice Ezekiel bread
1 teaspoon mayo
1/2 tomato sliced (small)
1/2 cup raw veggies (bell peppers, spinach)
1/4 cup sauteed mushrooms and onions
Meal Four
1/4 scoop protein powder (Sci-Fit)
6 oz Naked protein drink
I have been swamped with kids' activities this week and preparing meals for a MyFoodNanny.com client. I haven't had a lot of time to journal other than jot down my meals. But, I would like to take some time tomorrow and go over step by step, the grilling process.
Monday, July 14, 2008
Monday, July 14th 2008
Meal One
1/4 cup cottage cheese
1/2 cup fresh strawberries
1/2 slice ezekiel bread w/butter
3 cashew nuts
Water w/multi vitamin
Meal Two
2 Scrambled eggs
1 cup zucchini, mushrooms and onions
1 medium tomato
cilantro
Meal Three
8 oz whole milk
w/ coffee
Meal Four
1/2 Naked Protein Drink
1/4 scoop protein powder
1/2 slice ezekiel bread w/butter
Meal Five
2 oz grilled burger
1 cup raw veggies (broccoli, bell peppers, baby spinach)
1 teaspoon mayo
1 tablespoon ketchup
1/4 cup cottage cheese
1/2 cup fresh strawberries
1/2 slice ezekiel bread w/butter
3 cashew nuts
Water w/multi vitamin
Meal Two
2 Scrambled eggs
1 cup zucchini, mushrooms and onions
1 medium tomato
cilantro
Meal Three
8 oz whole milk
w/ coffee
Meal Four
1/2 Naked Protein Drink
1/4 scoop protein powder
1/2 slice ezekiel bread w/butter
Meal Five
2 oz grilled burger
1 cup raw veggies (broccoli, bell peppers, baby spinach)
1 teaspoon mayo
1 tablespoon ketchup
Friday, July 11, 2008
Friday, July 11th 2008
Meal One
1 hard boiled egg
1/4 cup salsa
3 raw almonds
WOD (6am)
Nancy
400 meter run
15 overhead squats (55lbs)
5 rounds for time
Meal Two
1 1/2 scrambled eggs w/ 1/4 cup salsa
1 small pancake (Bob's Red Mill Brand)
4 oz whole milk w/instant coffee
Meal Three
2 oz chicken
1 cup of steamed broccoli w/butter and salt
1/2 oz of raw cheese
Meal Four
1/2 slice cheese pizza from Uncle Vinny's Pizza
2 oz side order of grilled BBQ chicken from Uncle Vinny's
Water
Meal Five
2 oz grilled chicken homemade
2 tablespoons Claude's BBQ sauce
1 whole red bell pepper
6 cashew nuts
1/4 Kashi Blueberry waffle
Ever since that Dallas trip I haven't been able to get into my groove. I am going to have to go back to square one.
So here are my steps for getting into the Zone and staying on it:
1. Choose a menu for the week
2. Make a shopping list based on the menu
3. Grill meats to have ready by Monday morning
4. Cut up veggies and put in tupperware ready to serve
5. Prepare salsa to eat for breakfast
6. Have ready supply of tupperware and ziplocks bags for to-go meals
7. Get at least 8 hours of sleep--lack of sleep makes me crave coffee and sweets
8. Get at least 2 5k runs in the week (5k's help me recover quicker from the Crossfit wods)
9. Drink lots of water, and remember to take my vitamins.
This is my plan for this weekend. Then by Monday I'll be ready go get in the zone and be strict. Hopefully, life will not throw too many fast balls at me!
O.k., I got my groceries, menu, and my meats thawing...
First curve ball: I've got a girls' night out tonight, and it's to celebrate a friend's birthday. We're going to a concert first and then out for a light snack and dessert. I will have to do some careful navigating to be able to stay in the zone. I'll post the results tomorrow or Sunday!
1 hard boiled egg
1/4 cup salsa
3 raw almonds
WOD (6am)
Nancy
400 meter run
15 overhead squats (55lbs)
5 rounds for time
Meal Two
1 1/2 scrambled eggs w/ 1/4 cup salsa
1 small pancake (Bob's Red Mill Brand)
4 oz whole milk w/instant coffee
Meal Three
2 oz chicken
1 cup of steamed broccoli w/butter and salt
1/2 oz of raw cheese
Meal Four
1/2 slice cheese pizza from Uncle Vinny's Pizza
2 oz side order of grilled BBQ chicken from Uncle Vinny's
Water
Meal Five
2 oz grilled chicken homemade
2 tablespoons Claude's BBQ sauce
1 whole red bell pepper
6 cashew nuts
1/4 Kashi Blueberry waffle
Ever since that Dallas trip I haven't been able to get into my groove. I am going to have to go back to square one.
So here are my steps for getting into the Zone and staying on it:
1. Choose a menu for the week
2. Make a shopping list based on the menu
3. Grill meats to have ready by Monday morning
4. Cut up veggies and put in tupperware ready to serve
5. Prepare salsa to eat for breakfast
6. Have ready supply of tupperware and ziplocks bags for to-go meals
7. Get at least 8 hours of sleep--lack of sleep makes me crave coffee and sweets
8. Get at least 2 5k runs in the week (5k's help me recover quicker from the Crossfit wods)
9. Drink lots of water, and remember to take my vitamins.
This is my plan for this weekend. Then by Monday I'll be ready go get in the zone and be strict. Hopefully, life will not throw too many fast balls at me!
O.k., I got my groceries, menu, and my meats thawing...
First curve ball: I've got a girls' night out tonight, and it's to celebrate a friend's birthday. We're going to a concert first and then out for a light snack and dessert. I will have to do some careful navigating to be able to stay in the zone. I'll post the results tomorrow or Sunday!
Thursday, July 10th 2008
Meal One
2 scrambled eggs
1/4 cup salsa
1/4 cup sweet potatoes
Meal Two
8oz latte w/whole milk
Meal Three
8 oz whole milk
1/2 scoop protein powder
1 teaspoon honey
1 teaspoon raw pumpkin seeds
Meal Four
Quizno's sub
4" Turkey sub w/veggies
8 oz raspberry lemonade
Meal Five
1 zone bar
Meal Six
8 oz whole milk
1/4 protein powder
I was so sore today. I thought I had rhabdo. I felt like I had a fever. I was weak and I ached all over. I took two naps. I think I was sore from the kettlebell workout since I rarely workout with kettlebells. Being so weak made it even harder to eat well. Ironically, today is probably a day when I needed to eat good foods more than any other day. I did not work out and I went to bed at 8:30pm. I am writing this on Friday, and I can say I feel much better today. All I needed was some rest and some good zone meals to help me recover. Nothing compares to 9 solid hours of sleep!
2 scrambled eggs
1/4 cup salsa
1/4 cup sweet potatoes
Meal Two
8oz latte w/whole milk
Meal Three
8 oz whole milk
1/2 scoop protein powder
1 teaspoon honey
1 teaspoon raw pumpkin seeds
Meal Four
Quizno's sub
4" Turkey sub w/veggies
8 oz raspberry lemonade
Meal Five
1 zone bar
Meal Six
8 oz whole milk
1/4 protein powder
I was so sore today. I thought I had rhabdo. I felt like I had a fever. I was weak and I ached all over. I took two naps. I think I was sore from the kettlebell workout since I rarely workout with kettlebells. Being so weak made it even harder to eat well. Ironically, today is probably a day when I needed to eat good foods more than any other day. I did not work out and I went to bed at 8:30pm. I am writing this on Friday, and I can say I feel much better today. All I needed was some rest and some good zone meals to help me recover. Nothing compares to 9 solid hours of sleep!
Wednesday, July 9, 2008
Wednesday, July 9th 2008
Meal One
1/2 cup cottage cheese
1/2 cup strawberries
Earl Grey Tea w/ one teaspoon honey and cream
Meal Two
Lunch w/friends at Riverwalk Italian restaurant
2 oz grilled chicken
plate of greens, zucchini, asparagus
6 kalamata olives
Balsamic Dressing
Meal Three
Latte w/whole milk (8 oz)
No sweetener
Meal Five
Left over salad from lunch
Meal Six
8 oz whole milk
1/4 scoop protein powder (7g protein)
1 teaspoon honey
1 teaspoon raw pumpkin seeds
WOD (refer to www.nextgenerationcrossfit.com)
One round of each:
Helen
Kelly
Annie
19:08
The last few weeks I have been trying to stick with the zone as much as possible. I haven't been super strict; but I hope to get back to a more strict menu from now on...
1/2 cup cottage cheese
1/2 cup strawberries
Earl Grey Tea w/ one teaspoon honey and cream
Meal Two
Lunch w/friends at Riverwalk Italian restaurant
2 oz grilled chicken
plate of greens, zucchini, asparagus
6 kalamata olives
Balsamic Dressing
Meal Three
Latte w/whole milk (8 oz)
No sweetener
Meal Five
Left over salad from lunch
Meal Six
8 oz whole milk
1/4 scoop protein powder (7g protein)
1 teaspoon honey
1 teaspoon raw pumpkin seeds
WOD (refer to www.nextgenerationcrossfit.com)
One round of each:
Helen
Kelly
Annie
19:08
The last few weeks I have been trying to stick with the zone as much as possible. I haven't been super strict; but I hope to get back to a more strict menu from now on...
Tuesday, July 8, 2008
Tuesday, July 9th 2008
Meal One
Breakfast at Mimi's Cafe w/kids
1/2 fitness omelette w/yolks, swiss cheese, and substitute broccoli for green peppers
2 tablespoons salsa
2 small bites of kids' pancakes w/syrup
4 oz orange juice
1/4 slice wheat toast
Meal Two
8 oz whole milk w/esspresso
1 teaspoon honey
Meal Three
Left over omelette from Mimi's
1/4 cup salsa made at home
Meal Four
2 oz grilled chicken homemade
1/2 cup sweet potatoes, baked at home
Meal Five
8 oz whole milk raw
protein powder (7g of protein)
1/2 cup blueberries
1/4 avocado
6 cashew nuts
Breakfast at Mimi's Cafe w/kids
1/2 fitness omelette w/yolks, swiss cheese, and substitute broccoli for green peppers
2 tablespoons salsa
2 small bites of kids' pancakes w/syrup
4 oz orange juice
1/4 slice wheat toast
Meal Two
8 oz whole milk w/esspresso
1 teaspoon honey
Meal Three
Left over omelette from Mimi's
1/4 cup salsa made at home
Meal Four
2 oz grilled chicken homemade
1/2 cup sweet potatoes, baked at home
Meal Five
8 oz whole milk raw
protein powder (7g of protein)
1/2 cup blueberries
1/4 avocado
6 cashew nuts
Monday, July 7, 2008
Monday, July 7th 2008
Meal One
1 hard boiled egg
1/2 slice Ezekiel bread
6 cashew nuts
1 slice cantaloupe
Meal Two
2 oz chicken salad from Whole Foods
2 oz tomatoes and mozzarella salad from Whole Foods
Meal Three
8 oz whole raw milk
1/2 scoop protein powder
1 teaspoon honey
1 teaspoon pumpkin seeds raw
Meal Four
1 Kashi cookie
1 8oz glass of milk w/ protein isolate
1 hard boiled egg
1/2 slice Ezekiel bread
6 cashew nuts
1 slice cantaloupe
Meal Two
2 oz chicken salad from Whole Foods
2 oz tomatoes and mozzarella salad from Whole Foods
Meal Three
8 oz whole raw milk
1/2 scoop protein powder
1 teaspoon honey
1 teaspoon pumpkin seeds raw
Meal Four
1 Kashi cookie
1 8oz glass of milk w/ protein isolate
Saturday, July 5, 2008
Saturday, July 5th 2008
Meal One
1 hard boiled egg
1 slice cantaloupe
1/4 cup oatmeal (measured dry)
1/2 cup whole milk
1 hard boiled egg
1 slice cantaloupe
1/4 cup oatmeal (measured dry)
1/2 cup whole milk
Friday, July 4th 2008
Meal One
Several green grapes before a WOD
Meal Two
2 scrambled eggs
1 pancake homemade (Bob's Red Mill brand)
1 slice of cantaloupe
Meal Three
8 oz whole milk
Peets coffee on French Press at home
1 teaspoon honey
Meal Four
2 oz tuna solid white
1 teaspoon mayo expeller pressed
1 cucumber sliced
1/2 slice Ezekiel bread
Meal Five- Cheat Meal
Pepperoni Pizza from Dominoes
Thin crust
Added hamburger meat and mushrooms from home
1 homemade brownie
I have neglected to include my workouts this last week. This morning I completed a WOD named the Filthy Fifty. My time was 36:36
Several green grapes before a WOD
Meal Two
2 scrambled eggs
1 pancake homemade (Bob's Red Mill brand)
1 slice of cantaloupe
Meal Three
8 oz whole milk
Peets coffee on French Press at home
1 teaspoon honey
Meal Four
2 oz tuna solid white
1 teaspoon mayo expeller pressed
1 cucumber sliced
1/2 slice Ezekiel bread
Meal Five- Cheat Meal
Pepperoni Pizza from Dominoes
Thin crust
Added hamburger meat and mushrooms from home
1 homemade brownie
I have neglected to include my workouts this last week. This morning I completed a WOD named the Filthy Fifty. My time was 36:36
Thursday, July 3, 2008
Thursday, July 3rd 2008
Meal One
1 slice Ezekiel bread
1 oz raw cheese
1/4 cup orange juice
1 hard boiled egg white
Meal Two
Chocolate banana protein shake:
1/2 cup milk
1/4 cup vanilla yogurt
5 teaspoons cocoa powder (unsweetened)
1/3 banana
1/3 scoop protein powder
Meal Three
1/2 slice Ezekiel bread
1 oz tuna
1/2 table spoon mayo expeller pressed
1/2 cucumber sliced
1/4 cup green grapes
Meal Four--Cheat Meal
(At Braum's Ice Cream store with my kids)
1 scoop of Brownie Batter ice cream in waffle cone
1 cheese burger
I wish I would have stopped after the ice cream. The burger sent me over the edge. I thought I was going to throw up and I couldn't finish half of it. But, I admit I enjoyed the ice cream and waffle cone!
Meal Five
Same as Meal Three (I couldn't eat all my food since I was still satisfied from the protein shake)
My workout today:
Deadlift (115 lbs)
HSPU
Vertical Jump
15-12-9-6-3
Time: 24:30
1 slice Ezekiel bread
1 oz raw cheese
1/4 cup orange juice
1 hard boiled egg white
Meal Two
Chocolate banana protein shake:
1/2 cup milk
1/4 cup vanilla yogurt
5 teaspoons cocoa powder (unsweetened)
1/3 banana
1/3 scoop protein powder
Meal Three
1/2 slice Ezekiel bread
1 oz tuna
1/2 table spoon mayo expeller pressed
1/2 cucumber sliced
1/4 cup green grapes
Meal Four--Cheat Meal
(At Braum's Ice Cream store with my kids)
1 scoop of Brownie Batter ice cream in waffle cone
1 cheese burger
I wish I would have stopped after the ice cream. The burger sent me over the edge. I thought I was going to throw up and I couldn't finish half of it. But, I admit I enjoyed the ice cream and waffle cone!
Meal Five
Same as Meal Three (I couldn't eat all my food since I was still satisfied from the protein shake)
My workout today:
Deadlift (115 lbs)
HSPU
Vertical Jump
15-12-9-6-3
Time: 24:30
Wednesday, July 2, 2008
Wednesday, July 2nd 2008
Meal One
1/2 grapefruit (before 6am workout)
Meal Two
1 1/2 scrambled eggs
1/3 pancake
1/2 cup milk w/ instant coffee
Meal Three
1 slice Ezekiel Bread
1 oz raw cheese
1 hard boiled egg white
1/2 cup of raw veggies: broccoli, tomatoes, bell peppers, black olives, cucumbers
Meal Four
1/2 zone bar
1/2 cup raw whole milk
Snack
1/2 cup vanilla yogurt, organic, whole
1/2 scoop protein powder
Snack
1/2 banana
1 mozzarella cheese stick
Meal Five
2 oz grilled chicken homemade
1 bell pepper
6 cashew nuts
Snack
1/2 zone bar
1/2 cup milk
Last night, I ran three miles after completing "Black Jack" a WOD from Crossfit One World. When I was done running, I got into my car and imagined eating some ice cream. A few minutes later, I got a video from Blockbuster. Again, upon entering my car, I imagined going to the neighborhood Walmart and buying some Ben and Jerry's. I realized that thinking about comfort foods is a habit I have developed over the years. When did it all begin? Somewhere along the last 36 years, I have trained myself to eat ice cream after a hot bout of exercise and after renting a movie. Is this typical for most people? I don't know. Then, this made me think about all the other actions and routines which upon completion involve attaining some kind of "treat".
Now if I am going to survive the next oh, I don't know, potentially 74 years...(36 + 74 = 100), I think I better start to form some new "treats" that don't involve empty calories. What if every time I complete a 5K, I get myself a manicure, or put money towards a vacation or a new dress, or whatever. Something has got to give. I do not want to be a slave to cravings or bad habits. What are some other things I can indulge in that do not take a lot of time (like scarfing down a brownie), and give me comfort? Feel free to add to my list...
Things to indulge in that do not have negative side effects:
1. A good book
2. A good article/magazine
3. A visit with a new/old friend
4. A nap
5. A visit to a museum
6. Write a letter by hand
7. Devotions
8. A stroll through beautiful garden
9. A long walk with my husband
10. A manicure/pedicure
11. A massage
12. A road trip
13. A random act of kindness (especially anonymous)
14. Tickling my children until the giggles roll
15. Watching my children sleep
16. A Jane Austin novel
17. Writing a short story
18. Writing a poem
19. A leisure swim in the pool in the cool morning and hot sun
20. Burying my feet in a sandy Florida beach
21. A long distance phone call with my sister
22. A date with my husband
My workout today:
Rowing Sprints
500 meters
5 rounds for time each
Times ranged from 2:11 to 2:18
Tuesday, July 1, 2008
Tuesday, July 1st 2008
Meal One
1/4 cup muesli
1/2 cup milk
1 hard boiled egg
2 tablespoons soy protein
Meal Two
1 cup milk
6 cashews
1/2 scoop protein powder
Meal Three
2 scrambled eggs
1/2 pancake homemade
1 tablespoon maple syrup
1/2 cup milk
1 teaspoon butter
Meal Four
Protein shake: protein powder, 1/2 cup blueberries, milk, kale, ice, stevia
Meal Five
2 oz shredded roast beef homemade
1 tablespoon BBQ sauce
1 whole bell pepper
6 cashew nuts
I have not been eating in the zone as well as I should the last week because I have been really off schedule with my grocery shopping and grilling. Therefore, I have been short on fresh fruit and vegetables and fresh grilled meats. Today I got my groceries done, and I marinaded a bunch of chicken and steaks. Eric agreed to grill on Thursday. I hope to be back on a strict zone program in the next day or two.
My workout today was Black Jack (series of pushups and sit ups) and a three mile run outside.
Time for the run was 33:45, time for Black Jack was somewhere under 30 minutes.
1/4 cup muesli
1/2 cup milk
1 hard boiled egg
2 tablespoons soy protein
Meal Two
1 cup milk
6 cashews
1/2 scoop protein powder
Meal Three
2 scrambled eggs
1/2 pancake homemade
1 tablespoon maple syrup
1/2 cup milk
1 teaspoon butter
Meal Four
Protein shake: protein powder, 1/2 cup blueberries, milk, kale, ice, stevia
Meal Five
2 oz shredded roast beef homemade
1 tablespoon BBQ sauce
1 whole bell pepper
6 cashew nuts
I have not been eating in the zone as well as I should the last week because I have been really off schedule with my grocery shopping and grilling. Therefore, I have been short on fresh fruit and vegetables and fresh grilled meats. Today I got my groceries done, and I marinaded a bunch of chicken and steaks. Eric agreed to grill on Thursday. I hope to be back on a strict zone program in the next day or two.
My workout today was Black Jack (series of pushups and sit ups) and a three mile run outside.
Time for the run was 33:45, time for Black Jack was somewhere under 30 minutes.
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