B: wheat chex, raspberries, milk, coffee
granola bar
L: chicken and cottage cheese
D: shrimp, broccoli, cheese and pasta, 1 glass chardonnay
Printable View
B: wheat chex, raspberries, milk, coffee
granola bar
L: chicken and cottage cheese
D: shrimp, broccoli, cheese and pasta, 1 glass chardonnay
B: cup of non fat Greek plain yogurt, blueberries, walnuts, chia seeds and a can of tuna in oil on sliced tomatoes, coffee after boot camp.
L: left over black bean veggie burger, salad, an orange
S: slice of whole wheat spelt bread with hummus
D: 2 veggie soft tacos with home made pico de gallo, refried black beans, one glass of white wine
Today:
B: Spinach/roasted chicken omelet, coffee
1 hour group training, followed with protein shake
L: big salad with roasted chicken, banana for dessert
D: planning on some Bora Bora Fireballs, mashed cauliflower and whatever other veggies are in the fridge. Perhaps a glass of Rose
Today:
I took a 12 mile 5:15 AM ride and ate a mini Lara Bar, which I got in my shwag bag at the metric, before the ride
B: 2 scrambled eggs with kale, peach and blueberries, coffee
L: home made chicken salad with walnuts and dried cranberries
S: small skim milk vanilla latte
D: 2 thin pork chops with grape tomatoes/basalmic vinegar/basil, half a white sweet potato, salad, glass of red wine
B: 1 piece wg toast with butter, coffee
L: chicken pita sammy with lettuce, cucumber, tomato
D: pasta with turkey italian sausage, zucchini, red onion, red bell pepper and fresh diced tomato, 1 glass red wine
peach ice cream
B: half a whole wheat bagel, light cream cheese, lox, 2 eggs, over easy, blueberries, coffee
I went on a 17 mile ride and deduced I had had too much coffee. Plus, I don't think I rested enough after the metric. I usually take a total rest day on Tuesday, but it was so nice out, I rode early in the AM. This puts my body into a very regular progression of symptoms I just live with... well, I still had a kind of fast ride.
L: salad with all kinds of veggies and chicken, fig vinegar. Then I ate the other half of the bagel. My stomach was a wreck and I couldn't finish the salad
D: made home made gazpacho, which came out a bit salty (Won't happen again) and a modified salad Nicoise. No eggs or anchovies. 2 squares dark chocolate
Yesterday:
B: eggs scrambled with baby greens, 1 slice fresh side
1 hour hard solo workout that featured deadlifts and dragging a heavy sled for 600 meters, followed by a protein shake
L: Bora Bora Fireballs, mashed cauliflower, baby greens
S: almonds, small banana
D: grass-fed burger, bone broth with patty pan squash and other veggies, 2 squares dark chocolate
I've never had Patty Pan squash before - I had heard it was like Zucchini - which I dislike - and I've been missing out all of these years. I really enjoyed it!
I'll have to try that squash.
I woke up at 3:09 AM with a hurting stomach. Went downstairs and ate half a cup of Greek yogurt, which cured it, but, I couldn't go back to sleep. 4:50 came and I got up for boot camp. Surprisingly, I felt pretty good, as she did more cardio today and none of those f*n sliders.
B: egg white omelette with cheddar and salsa, 2 chicken apple sausage links, blueberries and fresh peach, coffee
L: left over salad Nicoise, an apple
S: nuts and cranberries
D: glass of red wine, and whole wheat cous cous with chick peas, carrots, tomatoes, cilantro, various spices. I'm full
Yesterday:
B: patty pan squash/cabbage/pork frittata, 1 slice fresh side, coffee
1 hour hard "warrior cardio" workout that featured a full tabata of kettlebell swings and 3 500-meter sprints on the rower (in under 2:25) followed by a protein shake
L: bone broth with patty pan squash, last of the unfrozen Bora Bora Fireballs, a few almonds
D: more patty pan squash/cabbage/pork frittata and then went grocery shopping, banana for a late snack
The frittata was an experiment and while it was good, I doubt I will make it again. I miss not having greens in it, I like the combination of spinach/cabbage better.
Finally rested today.
B: plain non fat Greek yogurt with blueberries, walnuts, and a peach, slice of whole wheat spelt bread with almond butter, coffee
L: left over salad Nicoise, left over gazpacho
S: 2 pita crackers and hummus
D: My cousin (well, the actual relationship is my mom's sister married her dad's brother), a friend from my childhood, came over for dinner. We had some appetizers, Machengo with pita rounds, red pepper slices, hummus. I made salmon, grilled with red pepper/almond sauce, roasted broccoli, red quinoa, and a salad. One glass of rose wine.
She brought a TJs lemon pie. I had a small piece. It was not worth it.
B: omelette with cheddar, avocado, salsa, 2 chicken sausages, blueberries with plain non fat Greek yogurt
L: left over chick peas/veggies/whole wheat cous cous, an apple
went on a 20 mile ride
S: slice of some Spanish cheese we picked up at the cheese shop on our ride, half a beer
D: went to a farm to table dinner at a restaurant. I had fresh mozarella, tomato, basil salad with vinegar/oil, grilled mahi-mahi, sauteed eggplant, new potatoes, and a peach tart. The dinner also had wine pairings, so 2.5 glasses of wine. Ugh.
Today:
B: eggs scrambled with spinach, 2 slices fresh side, coffee
60 minute Funday group training that featured many, many, many kettlebell swings and cleans, as well as a series of heavy deadlifts mixed with plyo-lunges...AND a protein shake to follow.
L: romaine lettuce/roasted chicken wraps with avocado, tomato, and a small amount of blue cheese. Banana for dessert
D: A divine braised brisket with a 100% cocoa/coffee grounds rub - I've been wanting to try this but have been afraid of cooking with ground coffee! It was quite yummy however, and of course there were other spices as well as coconut milk. Almond-Coconut green beans, and a small amount of fruit with a couple small squares of 85% dark chocolate for dessert. While there are brisket leftovers for a couple of meals, the NEXT time I make this I am going to use a larger piece of meat!
If you are curious about the recipe go here & scroll down to the "Crockpot Brisket with Coffee/Cumin and Cocoa Rub". I don't currently HAVE a crockpot and I don't miss it because I have a much larger enameled cast-iron dutch oven in which I braise anything that will fit in it. It is pretty darn big so that isn't much of a limitation. I find my recipes seem to turn out much better with oven-braising rather than crock-pot cooking anyway. It works for me. I used the full rub recipe though my brisket was a bit under 3 pounds rather than the 4 lbs called for in the recipe. It might be time to figure out just how big a brisket I can fit in that pan so I've LOTS of leftovers :) I am also wondering how well this rub might go with a large pastured pork shoulder roast waiting for me in the freezer...
B: breakfast sandwich on spelt bread: one egg, 2 slices uncured bacon, cheddar. coffee, blueberries.
Went on a 51 mile ride with about 3,000 ft. of climbing. Lunch during ride was almond butter and peach jam on a whole wheat bagel. This is the best/most satisfying on ride lunch I've come up with. During the ride, I had 2 bottles of Accelerade Light and a Lara Bar.
S: 2 whole wheat crackers and cheese
D: one whole wheat tortilla, with a pinto bean/hominey/goat cheese filling. Home made salsa made of tomatillos and poblano. One beer.
special k, 1% milk, coffee
L: two leftover small rolled beef rolls, mashed potatoes, gravy with mushrooms.
S: some of the best bing cherries I have had all year
D: small piece of lasagna, salad, 1 beer
1 peach chobani yogurt
I rested today
B: can of tuna in olive oil, sliced tomatoes, grated cheddar. A small bowl of brown rice krispies with almond milk, coffee
L: home made chicken salad with walnuts and cranberries, an apple
S: half a slice of some torn up spelt bread, hummus
D: turkey meatballs in a spicy tomato/green chili sauce, sweet potato and a salad. 2 squares dark chocolate
Rest day today:
B: usual scramble, fresh side, 2 figs, coffee
L: brisket, green beans, some mango, strawberries with a few raisins for dessert
D: more brisket, green beans, sweet potato and a fig with 2 squares dark chocolate.
Yeah, I get lazy when I have leftovers I like :)
B: 1 piece wg toast with butter, rice crispies with strawberries and milk, coffee
S: 1 banana
L; 1 pork chop, rice and zucchini
bing cherries
D: roasted potatoes, 1/2 chicken breast, broccoli, 1 glass red wine
B: rice chex, strawberries, milk, coffee
S: banana
L: turkey and swiss Sammy on WG bread
S: bing cherries
D: enchilada casserole made with ground beef, fresh corn, beans, corn tortillas, cheddar cheese, served with brown rice, 1 beer
My alarm didn't go off this morning at 4:50. I guess my cleaning people messed it up. Usually, I mean, almost every day, I get up well before my alarm goes off, but today I didn't. I had 20 minutes to get dressed and drive to boot camp, and I just couldn't. Instead, I stayed in bed until 5:30 and got up, went up to my home gym, which rarely gets used in the warm weather. I did a 5 minute treadmill warm up, then all 3 sets of the Graham Street Body Weight Conditioning program. Then I did 2 minutes of jacks and a stretch.
B: egg white omelette with cheddar, salsa, pinto beans, blueberries, and coffee
L: 4 left over small turkey meatballs and an orange.
S slice of cheese
D: one grilled chicken breast with cumin/chili powder, salad with fresh tomatoes, avocado, and fresh corn kernels, yogurt dressing, slice of really good whole wheat garlic bread. 2 squares dark chocolate
Toast with butter and honey, coffee
S: 1 piece wg toast, butter and 2 eggs
Went to Sedona to take a tennis lesson
L: 1/2 turkey and swiss on wg
D: 1/2 butternut squash, stuffed with rice/turkey Italian sausage/zucchini, onion, egg to hold it all together/homemade marinara and shredded mozzarella on top, 1 glass red wine
yesterday:
B: 2 eggs over easy, blueberries, coffee
24.5 mile ride on a rail trail with a friend... slow, but good
L: one cup of some lentil salad I picked up at a farm market, an apple
S: slice Manchengo, red pepper spread with 2ww pita chips
D: grilled tuna with home made salsa (poblano, grape tomatoes, cilantro), brown rice, glass of red wine
today:
handful of nuts and 2 dried apricots before boot camp
B: cup of non fat plain Greek yogurt, blueberries and a peach, small torn off hunk of some whole wheat real bakery boule loaf
L: salad with chicken and left over lentil salad, an apple
S: nuts and cranberries
D: 2 thin pork chops sauteed with chili rub, orange cauliflower "mashed potatoes," sliced champagne mango, glass of red wine, 2 squares dark chocolate
B: 1 piece wg toast, with honey, coffee
S: handful of almonds
L: leftover filling for the squash from last night (had some extra)
D: 2 enchiladas, rice beans and a margarita from a local restaurant
one mile hill run challenge (my own)
B: 2 egg omelette with left over home made salsa with tomatoes, poblano, cilantro, and a sprinkle of cheddar, peach/blueberries, coffee
S: an apple, slice of cheese
L:I didn't eat until 2:30. salad with romaine, chicken, avocado, carrots, fig vinegar, piece of whole wheat boule
D: went out, had chilled tomato soup (mmmm), sea bass on a bed very tiny new potatoes, with veggies, 2 glasses of sangria
B: 1 piece wg toast, coffee
granola bar
L: salad with chicken, vinaigrette, tea
D: roasted porkloin, pasta with cheese, fresh right out of the garden zucchini and crookneck squash, 1 glass red wine
Today is a rest day.
B: eggs scrambled with baby spinach, 1 slice paleo 'bread", 2 small slices fresh side
L: pastured pork shoulder roast (with the yummy cocoa/cumin/coffee rub), roasted green beans
S: strawberries
D: will likely be shredded beef sauteed with veggies.
I'm going to skip the weekend eating. Not terrible food, just a lot of eating out.
Boot camp this morning, after a night with almost no sleep (always on Sunday)
B: 3/4 cup plain no fat Greek yogurt, wild blueberries, walnuts, a sliced peach, slice of ww spelt bread with almond butter, coffee
L:veggie salad with cannelloni beans, an apple
S: I came home for about 45 minutes before my last session; ate a 6 inch whole wheat pita with hummus and did paperwork
walked for about 40 minutes with my client
D: veggie protein with black beans, salsa, 2 corn tortillas, 1/4 avocado, tomato, glass of red wine
I am about to keel over from tiredness. Still have one more note to write.
Leaving for 10 days in Italy (8 days Torino, 2 Milan) on Wednesday. No cycling involved, but will be doing some hiking, maybe rent a city bike. Lots of walking, but mostly eating! Then, I'll be home for 5 days and fly out to Monterrey/Salinas for my former exchange student's party celebrating his wedding, which took place a few months ago, in Berlin. Just a 3 day trip, but again. lots of food (his wife is Mexican-American).
Didn't plan for a rest day today, but just sore enough in too many places that it worked out that way.
B: baked egg/veggie/pork, coffee
S: Protein shake
L: (very late) tuna fish lettuce wrap with veggies, baked plantain with two squares very dark chocolate tucked inside to melt :)
D: big salad with a variety of veggies and roasted pork. 1 pumpkin ale
B: cornflakes with fresh blueberries, red currants, blackberries and strawberries with dollop of plain yogurt and skim milk
tea with skim milk....and a tiny slice of last night's coffee chocolate cake. We thought we'll burn it off cycling.
L: pita flatbread with zaatar spice warmed up at a Middleastern bakery. with a cashew filo roll and water.
Snack: tea with milk, a fresh golden plum and fresh prune plum, cornflakes with milk
Dinner- green bean and tomato salad with red onion and basil, oil
red pepper hummus with some pita bread (from bakery)
B: toast with peanut butter, 1 banana
L: bowl of homemade chicken noodle soup
s: 1 peach
1 beer
D: stuffed shells with ricotta, etc.; topped with homemade marinara sauce, salad with vinaigrette dressing and 1 glass red wine
Small piece of ice cream cake (honey's b-day cake), he got it early - tomorrow is his birthday but we celebrated all weekend)
OK, I am back to reporting in here. One more vacation to go, but, it's a cycling trip, which does not concern me so much!
B: a fresh apricot and walnuts before boot camp, then a bowl of plain Greek yogurt, blueberries, dried cranberries, almonds, coffee
L: home made chickeen salad, with Greek yogurt, walnuts, dried cranberries, an apple
S: almonds and chocolate bits (handful)
D: salad Nicoise, without the eggs(tuna, green beans, capers, purple potatoes, vinaigrette with Dijon), 2 pieces dark chocolate
S: an orange
yesterday:
B: 2 eggs, scrambled with red pepper, blueberries, coffee
11 mile hilly ride
L: left over salad Nicoise, with extra tuna, an apple
S: piece of Manchengo cheese
D: It's Roshanah and I went to a friend's house. Really didn't eat too much. 2 glasses of wine, a little bit of chicken, some salad made with apples, one piece of gefilte fish, and an attempt at some cauliflower and broccoli (it was not cooked enough. I am hooked on roasted veggies). One very small slice of chocolate cake.
B: 2 eggs and salsa, 2 chicken sage breakfast sausages, blueberries, coffee
L: veggie burger, sliced tomatoes, avocado slices on 2 slices of spelt bread, with mayo, an apple
16 mile ride
S: Machengo cheese, glass of wine
D: chick peas in a coconut milk/curry sauce, with spinach, tomato, cilantro, onions. 2 squares dark chocoate
Yesterday:
B: egg/pork "muffin", blueberries, coffee
Group training followed by protein shake
L: way too expensive "naked burrito (sans rice or beans) from Qudoba. Pretty good though
S: boiled egg, small banana
D: Albacore tuna salad lettuce wraps with veggies and avocado oil.
B: coffee, egg whites, tomatoes, peppers, an orange
L: salad with lettuce, chicken, grape tomatoes, chick peas, salsa
I rode a whole 2.3 miles with a client who was obsesseing about the way I put air in his tires....
S: 6 inch ww pita with a slice of Machengo
D: restaurant with friends. Had 2 small stuffed/baked mushrooms, 2 canelloni stuffed with spinach and ricotta, tomato, 1.5 glasses of red wine
B: 2 waffles with blueberries and a peach, coffee
went on a 43 mile ride with 2,400 ft. of climbing. I drank one bottle of Accelerade and about 1/4 of one with Gatorade. I also had a full bottle of water with lunch.
L: We stopped for lunch at the Nashoba Winery in Bolton. We pre-ordered our lunch, and based on previous experience DH and I shared a turkey/cranberry sandwich on foccacia and half a brownie. I deserved it after the climb up to the winery!
S: had a beer when we got back to our friends' house
D: I made chicken Milanese... chicken breast pan seared with panko, since i had no whole wheat bread crumbs, topped with spinach, fresh tomatoes in a vinaigrette, roasted broccoli, glass of red wine. Later I had a chocolate biscotti.
B: breakfast burrito in a whole wheat tortilla, 2 apple turkey sausages, blueberries and peaches, coffee
I was so full, I didn't feel hungry until about 2 PM
L: small bowl of plain Greek non fat yogurt with blueberries, walnuts, cranberries
12.2 mile errand ride to the natural foods store. I feel like I get some points for riding with a full pannier, up a 13% grade.
D: marinated flank steak (chili sauce, rice vinegar, coconut aminos) in butter lettuce wraps, with scallions, red onions, 2 squares dark chocolate, glass of red wine
boot camp, ate some nuts and dried fruit before
B: one egg, mixed with egg whites, corn tortilla, salsa, 1/4 avocado, coffee
L: salad with lettuce, chicken, chick peas, grape tomatoes, an apple
S: nuts and dried cranberries
D: chick breast with dried fruit (apricots/prunes), roasted brussel sprouts from a local farm (mmm), salad, glass of red wine
rest day
B: cup of plain non fat Greek yogurt with strawberries, blueberries, peaches, walnuts, chia seeds, coffee
L: left over chick peas in curry sauce, an apple
S: nuts and cranberries, then a slice of Machengo at 5:30
D: stir fried tofu with rice noodles in an Asian sauce of rice vinegar, molasses, brown sugar, ginger, chili paste, yellow peppers, cilantro, glass of rose wine
B: 1 piece toast, peanut butter, coffee
Snack: 1 banana
L: turkey and swiss sandwich with mayo/mustard on wg bread
D: Grilled salmon, large salad, with blue cheese crumbles, vinaigrette, sunflower seeds, piece of parmesan toast, 1 glass white wine
2 homemade oatmeal raisin cookies, small helping of vanilla pudding
I'm back!
Our family has recently had to go gluten-/sugar-free. Gluten-free because my 4yo son was experiencing significant neurological development delays (disruption might be a better word than delay) and sugar-free because my daughter was having chronic bladder-/yeast-infections and other digestive tract issues. She is only supposed to have 12 grams of sugar a day for the next two months--that includes naturally occurring sugar. . . . Needless to say its been a challenge and I am the Health Hutt's new best customer! My poor daughter cannot even eat fruit right now while the rest of us have simply given up 'added' or 'refined' sugars.
Breakfast: Eggs and salad with homemade salad dressing (apple cider vinegar, dijon mustard, almonds, white wine, and a couple of raspberries)
Snack: Chocolate Chip Bar (made from coconut/arrowroot flour, Cream of Buckwheat, Quinoa Flakes, Coconut Oil, Sunbutter, and just a smidge of honey and Enjoy Life chocolate chips)
Lunch: Big Salad with homemade salad dressing, almonds and an apple
Snack: Carrot Sticks
Dinner: Roasted Vegetables: Beets, broccoli, cauliflower, onion, sweet potato and Kale
Dessert: Green Smoothie: Kale, parsley, scoop of Endura (recovery mix), coconut milk, frozen blueberries and raspberries.
Sometime today when I'm feeling hungry, because I will: A banana with a smear of Krema Peanut Butter (YUM!)