Printable View
Catrin, basically just using trigger point pressure on the 2 "bumps" at the bottom of my head (I have no idea what the scientific name is) and a neck/head stretch where you press your chin in and down. There's also one that you can do in the car, where you press your head back into the headrest.
Hi guys - I'm going to join you for the next 21 days, if you don't mind. I'm doing a Whole21, so I figured this is as good a place as any to record my food. It'll keep me honest, too.
Today (planned)
B: smoothie - coconut milk, 1/2 banana, blueberries, spinach and egg white powder
S: coffee
L: tuna, shredded carrots, homemade mayo on a bed of spinach and red pepper strips
S: orange, HB egg
D:ham and cabbage soup, roasted broccoli
GLC, that is a good idea! I am thinking about a 21 day sugar detox myself, I've allowed too many sweet things to creep back in. Fructose isn't my friend, just saying!
Thanks Crankin!
Today:
B: 2 eggs scrambled with spinach, a little bison chili as a topping, coffee
S: boiled egg and a bit of spinach
L: bison chili over roasted spaghetti squash and spinach
D: probably roasted chicken, veggies and butter lettuce
Catrin - I was signed up to attend a book signing by Diane Sanfilippo, Michelle Tam and Hayley Mason & Bill Staley last night and my plan was to buy the 21-day sugar detox book (or cookbook) when I was there (and have her sign it) but something came up and I couldn't go. I was bummed! Do you have Diane's book or were you just thinking of doing something of your own design?
After seeing the photos - I think I need to get Michelle's 'Food for Humans' book too now! ;)
I am getting a VO2 Max test...so there is no extra funds for more books right now :) I would love to get the cookbook, but it will have to wait. I know enough now that I CAN figure it out on my own and with my 4 paleo cookbooks (including her first book), there shouldn't be a problem. I am very carefully NOT looking up the other book you mentioned or I will want that one as well!Quote:
Originally Posted by GLC1968
I decided to add a few more whole grain carbs back into my breakfasts. I am just too hungry all of the time and gaining weight thinking about being hungry!
B: cup of plain nonfat Greek yogurt, blueberries, walnuts, slice of Ezekial spelt raising bread and almond butter, coffee
a really hard step and sculpt class. I need to take these more often.
L: 3 romaine leaves stuffed with chicken salad
D: one brown rice veggie burger... made with poblano pepper, scallions, jack cheese, pepitas, chipolte, and the rice. Really good. no bun, sliced tomatoes, black refried beans. glass of red wine
B: 2 eggs, hashbrowns, 1 piece wg toast with butter, coffee, oj
L: None
D: 2 chicken tostadas, 1 glass red wine
2 oatmeal raisin cookies
Day 2
B: eggs, spinach, shallots and a slice of bacon - scrambled together and topped with avocado, black coffee
L: ham and cabbage soup, roasted delicata squash
S: apple with almond butter
D: BBQ beef and roasted broccoli
half a Lara Bar before boot camp
B: egg whites, 2 slices uncured bacon, an orange
L: one brown rice burger patty, a teeny bit of left over refried black beans, an apple
S: Lara Bar
D: veal meatloaf with veggies, half a sweet potato, salad, glass of red wine
B: 1 piece wg toast butter coffee
S: 1 banana
L: 1 bowl of beef vege soup (homemade)
1 granola bar
D: ravioli, tomato sauce, parmesan sprinkle, salad, vinaigrette, 1 glass red wine
1 oatmeal raisin cookie
Day 3 - had a splitting headache last night and I think it might have been 'crap food' withdrawals! I feel much better today.
B: spinach, scallion, bacon and egg scramble topped with avocado, black coffee
L: spinach and red pepper salad topped with beef carnitas and guacamole, apple
D: shrimp fra diavolo on cauliflower rice with a pile of roasted broccoli
S: orange
B: coffee, 2 slices low salt ham, shredded cheddar on a whole wheat tortilla, grilled, an orange
L: went out with DH. had a large cup of eggplant soup and a wrap with some very spicy veggie things -- porkas?, with cucumber and tomato
D: one beer, 2 chicken thighs with spices, cauliflower mashed "potatoes," sauted spinach and pine nuts
B: cornflakes with grapes, cut kiwi fruit and milk, tea with skim milk
L: real German bakery pretzel, coffee with milk
S: 1 large scoop of coffee ice cream, tea with milk, a small tangerine
D: steamed Brussels with herbed yogurt topping, asparagus-cheese ravioli
tea with milk, half a fresh sliced mango, 2 slices of soy cheese
Not proud to post what I ate for dinner yesterday...
B: scrambled eggs with left over chicken, an orange, coffee
50 minutes of intervals on the trainer, stretching
L: cup of tomato roasted red pepper soup, home made chicken salad with dried cranberries and almonds
S: nuts/cranberries
D: went to a gastropub. Had 2 beers, 2 small veggie flatbread slices, 3 pork soft tacos....
That was yesterday Crankin, today is today :) Did you have an enjoyable evening?
Yesterday:
B: eggs scrambled with spinach over sweet potato hash, coffee
1 hour solo workout that featured a deadlift personal record, followed by a metabolic "ladder"
Protein shake
L: bison chili over spinach, dried apricots
D: bone broth "soup" with veggies, organic hot dog.
Today (rest day)
B: 1 boiled egg, 1 slice bacon, coffee
L: (at church) 2 slices egg/cheese casserole
S: 1/2 cup bison chili over spinach
D: West African chicken stew over lemon/pine nut spinach. Debating on a beer, will probably have one double-chocolate stout to go along with 2 squares of 85% dark chocolate.
I like this stew so much that I made a double batch. There is a variation of the recipe that uses white fish and while I am far from a fan of fish (outside of pan-fried sardines), I am going to HAVE to try it.
I did have a great time, Catrin. We finally have a real gastropub here in the burbs and I don't feel so bad now. The plates for some of the stuff are small, so it's just a matter of choosing wisely. This place must have 25 beers on tap!
Doing some experimenting with my diet this week, as DH is away. Leaning toward more vegetarian this week! I know I couldn't do it 100%, but this style of eating is easier for me than Paleo. Still like all of those Paleo recipes, though, and it has opened up a whole new bunch of them.
B: cup of non fat plain Greek yogurt with blueberries, walnuts, dried cranberries. Slice of spelt raisin bread and walnut butter, coffee
I ate half a Lara Bar at the beginning of my 6 mile nordic ski. Then I went home and shoveled up some of the snow that fell this morning before it ices up.
L: cup of roasted red pepper/tomato soup, left over home made veggie burger with avocado, lettuce, salsa, sliced yellow pepper
S: some roasted kale I bought at the store. Now I know that experiment I did with the kale last year really was OK. Ate some carrots while I was cooking
Dinner will be lentil stew and a salad.
I am planning on no wine or beer until at least Friday...
Catrin - is that stew and spinach from Well Fed 2? If so, I've had that recipe marked for awhile and haven't gotten around to it yet. I'll have to move it up on my priority list!
Day 4
B: bacon, eggs, spinach scramble topped with avocado, skillet sweet potatoes, black coffee
L: leftover beef roast, baba ganoush, carrots, cauliflower
S: apple with almond butter
D: shrimp fra diavolo on cauliflower rice with roasted broccoli
Day 5
B: smoothie
L: onion burger, baba ganoush, baked sweet potato 'fries'
S: roasted winter squash
D: chicken apple sausage, winter squash, left over sweet potatoes, carrots
Day 6 (today)
B: bacon, spinach, egg scramble topped with pico de gallo, blueberries, black coffee
L: pan fried sardines on a bed of spinach
D: gyro lettuce boats, dolmas (stuffed grape leaves), avo-tzaziki sauce
S: banana, almond butter
Yes, and it is THE best recipe I've tried from her - and that is saying a lot! I would say the West African Stew is the one to start with in Well Fed 2 :) The lemon spinach is nice as well, a nice change to plain sauteed or wilted spinach. Going to try the Spicy Coconut Shrimp tonight from NomNom Paleo - another great cookbook I've come to love.Quote:
Originally Posted by GLC1968
You were right, Catrin. Hemp milk is bleh. I bought one of those small cartons of it and got everything ready to make a sort of smoothie early this morning. One sip and down the drain it all went. I wasted some good blueberries!
I also woke up with stomach issues... ate half a Lara Bar and went to boot camp, though I had to leave once. Got home and felt kind of like I was having an allergic reaction (not the hemp!), as I felt weird all night. I ended up taking several meds, including some Pepto, so I could go to work. Thus, my eating has been comfort and carb loaded.
B: head of stuffed endive with lox and light cream cheese, blackberries, coffee. This was not a good idea, but I was hungry and sick at the same time.
L: almond butter sandwich on spelt raisin bread. I had to eat in my car today. The office is closed so I just drove from client to client. I also had about 30 oz. of water
S: an apple, herbal tea
D: scrambled eggs, toasted whole wheat bagel with lox (no cream cheese), an orange.
I am exhausted.
Saturday:
B: oatmeal, milk, raspberries, coffee
L: leftover rice and veges
S: tea with honey
D: 1 cup of beef/vege soup and 1 piece pizza, 1 glass red wine
Sunday:
B: 2 eggs, wg toast with butter, oj, coffee
L: beef/vege soup
S: corn chips, guacamole with salsa, 1 beer
D: roasted chicken, gravy, homemade dressing, 1 glass red wine
Monday
B: wg toast with butter, coffee, banana
L: leftover rice with veges
S: Corn chips with salsa
D: Beef stroganoff, pasta, green beans, 2 glasses red wine
1 piece of chocolate with nuts
Day 7
B: cherry smoothie (1/2 banana, egg white powder, coconut milk, cherries)
L: beef carnitas over red pepper and spinach salad - baba ganoush as 'dressing'
S: orange
D: steak, salad & roasted parsnip mash
rest day
B: egg whites with kale, one whole wheat bagel with butter and lox, blackberries, coffee. I had to have that bagel.
L: one left over spiced chicken thigh, kale, bunch of grapes
S: green tea, later I had a corn tortilla with hummus
D: In my quest to try new vegetarian things, I had some sliced tempeh, sauted in olive oil with coconut amines, mushrooms, side of roasted broccoli, a sweet potato. 2 squares dark chocolate. The tempeh (I keep seeing Tempe, my former home) tasted nutty to me, not soy-like. I liked it.
I didn't like Tempeh until I 1) found a local manufacturer and 2) started pre-steaming it. Before that, it was always bitter to me. Now, it has this lovely, wholesome, nutty flavor. I love it!Quote:
Originally Posted by Crankin
The tempeh I bought is made in western MA, so it is sort of local.
B: bowl of shredded wheat, milk, coffee
1 banana
L: leftover dressing, roasted chicken and gravy
D: same as lunch with peas
1 piece chocolate
Day 8
B: smoothie - mixed berries, spinach, egg white powder, coconut milk, 1/2 banana and black coffee
L: leftover lamb on spinach, lettuce, tomatoes and cuke salad with avo-ziki sauce/dressing, orange
S: Dolmas (domadas) - with baba ganoush
D: west african chicken stew over spaghetti squash with sauteed kale and mushrooms - (my husband is cooking this for us tonight, inspired by you, Catrin!)
B: 2 eggs, scrambled, with mushrooms, kale, bowl of blueberries, strawberries, coffee
I went out to shovel, really just push, snow. It wasn't really hard work, but I was out there for an hour at 8 degrees F
S: cup of green tea
L: went out with a friend. Had a beet salad, with avocado and fresh salmon. Just when we were about to leave, the waitress brought us a sample piece of an apple crumb cake. It was truly sample size, and hot right out of the oven
S: corn tortilla/hummus
D: I was lazy, made a salad out of the rest of the tempeh, with mayo, tomatoes, avocado. Ate an orange on the side, 2 squares dark chocolate
B: scrambled eggs, toast with butter, hashbrowns, coffee, oj
S: handful of almonds
Went ot play tennis and was tired and starving after
L after tennis: leftover beef stroganoff over rice
D: salmon, salad, rice pilaf, 1 biscuit, 1 glass of white wine
1 oatmeal raisin cookie
Day 9 - today is a weird day food-wise because we bowl immediately after work so dinner ends up being late
B: 2 HB eggs, orange, black coffee
L: grilled chicken, mashed parsnips, leftover roasted broccoli and sauteed kale
S: domadas and baba ganoush, small apple (at bowling)
D: smoothie (probably) since I will still have to run - coconut milk, berries, 1/2 banana, egg white powder, spinach
TODAY:
B: 1 bowl of grapenuts with milk, coffee
1 banana and 1 granola bar
L: chicken Sammy with spinach, tomatoes and cucs
D: 1/2 stuff chicken breast, asparagus, leftover rice pilaf
probably an oatmeal raisin cookie or some lemoncello gelato (not sure)
Lara Bar before boot camp
B: non fat plain Greek yogurt with blueberries, dried cranberries, and walnuts, green tea
L: veggie burger on a spelt roll with 1/4 avocado, an apple
D:whole wheat tortilla with chicken breast, sprinkle of cheddar, 1/4 avocado, an orange
probably will have some herbal tea and dark chocolate later
Day 10
B: 2 HB eggs, orange, black coffee
L: chili over spinach and red pepper salad, winter squash/sweet potato smash
S: 2 fruit and nut snack thingys I made (not exactly in the spirit of Whole30 but the ingredients are 100% compliant)
D: ahi tuna and marinated cukes over a cabbage and greens salad with avocado
B: egg whites, scrambled with kale, bowl of blueberries and strawberries, green tea
one hour on the trainer, doing intervals, stretching
L: chicken salad on a sliced tomato
S: I nibbled on some carrots and hummus while preparing dinner for a friend who came over to eat
D: ate more of the carrots, hummus, a couple of whole wheat pita crackers, Machengo cheese. 2 spiced chicken thighs, quionoa with shredded veggies mixed in, salad, roasted asparagus, glass of red wine.
B: Frittata, 1 slice bacon, coffee
L: smoked ham/sweet potato/veggie stew
S: a few strawberries
D: West African Stew over butternut squash. Followed with a beer and roasted kale - yummmm!
For some reason I am finding roasted kale a comfort food on these very windy cold winter nights.
B: 2 eggs, scrambled with lox and left oer broccoli, side of blueberries and orange slices, coffee
L: chicken salad with almonds and grapes on Bibb lettuce, an apple
3 mile run/walk
S: 5 pecans
D: 8 oz sirloin, asparagus, mashed butternut squash, side salad, glass of red wine
I weighed in on the morning of Day 11 a half pound below my goal and the lowest I've been in a decade. It led me to a bit of a freak out and I had not only my planned splurge, but I kind of gorged on plantain chips and guacamole. My calorie totals for the day were north of 3000! Today I weighed in up 3 lbs! I've done a little analysis of why it happened and now I'm moving on. On the positive side of things, I had a kick-butt 8 mile run today!
Day 11
B: eggs scrambled with spinach, shallots, bacon and then topped with pico de gallo and avocado, 1/2 orange, black coffee
L: leftovers - dolmas, baba ganoush, carrots, and plantain chips with home made guac. (I ate the WHOLE 6 oz bag of chips!)
D: crockpot BBQ shredded chicken over spinach, a few sweet potato 'fries'
S: 6 (yes, you read that right!!) grain free PB-not cookies (made with sunbutter)
The cookies were delicious and luckily, the recipe only made 12!
Day 12
B: eggs, spinach, tomatoes, bacon and potato scramble, black coffee
L: chicken apple sausage, homemade applesauce, left over sweet potato 'fries', 1/2 orange
D: chicken topped sesame cabbage salad
Good work, GLC. I've been on a food/weight experiment, too, with a stomach that's been acting wonky. But, things are headed in the right direction. I see what works. I am within a pound of what my normal is, but I need to get below. On Friday, I saw a weight I hadn't seen since 2001! All gone, now.
B: egg whites, kale, half a sweet potato, 1/4 avocado, strawberries, coffee, then green tea
L: 2 very small left over chicken thighs, salad with Bibb lettuce, grape tomatoes, vinaigrette, an orange
S: handful of pecans before a 5 mile hilly hike. After the hike I had an apple with 1 tbsp. almond butter
D:salmon with jerk rub, baked sweet potato fries, roasted Brussel sprouts, glass of red wine, 2 squares dark chocolate
handful of walnuts before boot camp
B: 4 slices of chicken breast with mayo, half a sweet potato, an orange, coffee
L: 2 spiced chicken thighs, sweet potato, n apple
S: a slice of lox, some pecans
D: I made chicken chasseur... chicken thighs, tomatoes, tarragon. mashed cauliflower, salad. 2 square dark chocolate
Great job GLC, and glad that you are seeing what is working for you Crankin!
Today:
B: last of a frittata, butternut squash hash
1 hour hard group training + a little run followed with protein shake
L: ground pork, kale, egg all scrambled together with the last of the butternut squash hash. I was too hungry to cook anything and those were available for heating (office is closed today)
S: another dose of Tera's Whey, trying to bump up calorie and protein totals for the day
D: Roasted mustard chicken thighs and a large amount of roasted kale :) For some reason that is like crack to me...
rest day. I needed it.
B: 2 eggs, scrambled with kale, 2 slices uncured bacon. strawberries and blueberries. one cup of green tea, one coffee
S: more coffee
L: 4 oz left over jerk salmon, a little bit of left over mashd cauliflower. an apple with 1 tbsp. almond butter
S: 1/2 cup plain non fat Greek yogurt with pecans, blueberries. I ate half of the yogurt, my stomach went into spasms, despite taking Lactaid, which proves my eating experiment is working
D: left over ground pork/eggplant defrosted, big salad with lettuce, grape tomato, avocado, vinaigrette. glass of red wine. tough day. had to say goodbye to a very needy client and her mom. she has a new person she started with a few months ago, in addition to me, so she's in good hands. Some crying on my part involved.