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B: egg whites, lox, 1/4 avocado, blueberries, green tea with ginger
went to a step/sculpt class. usually I feel like dying, today was not so bad
S: a few walnuts and 2 dried apricots, coffee
L: home made chicken salad with pecans and dried cranberries, an apple
S: roasted kale
D: 5 Czech meatballs, mashed parsnips, roasted broccoli, 2 squares dark chocolate
B: a few walnuts and 2 dried apricots before boot camp, then more Czech meatballs, half a sweet potato, and 1/4 avocado, a few blueberries. coffee
L: 2 left over chicken thighs/tomato sauce, a bit of what was left over fromt he mashed parsnips, an apple
S: red pepper strips, hummus, glass of almond milk
D: went out to celebrate my last day at my job. shared a charcuterie plate with DH, I skipped the bread. glass of red wine. Had duck slices, spinach, and cauliflower au gratin. I took the cauliflower out of the sauce and let it "dry off," and it still made me feel a little quest. The rest was great.
That should have said "quesy."
B: 2 eggs with 2 Czech meatballs scrambled, 1/4 avocado, coffee, then a cup of herbal tea. blueberries/strawberries
warmed up on the trainer for 10 minutes and then did 30 minutes of power yoga
went and met a friend for coffee, and I had ginger tea
L: salad with lettuce, grape tomatoes, chicken, half a sweet potato, salsa
S: an apple with tablespoon of almond butter
D: I made the Pad Thai from Well Fed, with some changes. I used almond butter instead of sun nut butter for the Sunshine sauce and I didn't have any snap peas. I was going to use broccoli, but I used that the other day! I also made the zucchini "noodles" instead of spaghetti squash. So, I followed the zucchini noodle recipe to the letter, letting them "sweat" in a colander for 20 minutes, patting with a paper towel. They still were kind of mushy, but good. The Pad Thai tasted great. Had a glass of red wine, as after that prep, I was tired.
B: 2 eggs, scrambled with spinach, 2 slices uncured bacon, an orange with blueberries, coffee
S: handful of nuts
L: salad with lettuce, chicken, grape tomatoes
3.5 mile hilly hike
S: on the way home I bought some pea protein powder. Made a shake with 8 oz coconut milk, one scoop of the powder and half a banana. It was Ok, needed less of the powder
D: went out. ate a large green salad, half of an 8 oz filet, half of a sweet potato, cauliflower/carrots, glass of red wine
Sunday
B:one sweet potao waffle with walnuts, one turkey sausage patty, coffee, strawberries/half a banana
L: chicken salad with an apple chopped up in the salad
spent 45 minutes doing ladder drills on the trainer, s10 minutes stretching
D: we had to drive to DS's house to drop off a ladder for him, so we ended up going out to a kind of upscale Mexican restaurant. It was really good, but I felt like crap. Had 2 root vegetable enchiladas and shared a kale/plantain salad with everyone (it was huge)
Anyone else out there???
I have had a sinus thing brewing for 2 weeks. It's finally here, so no exercise today.
B: egg whites and spinach, blueberries, 2 turkey sausage links, tea
S: nuts/cranberries
L: I brought my own lunch to my orientation... left over pad Thai (really small piece of chicken) and an apple. Good thing. They had donuts in the AM and pizza for lunch. Not a good statement.
After I got home from dr. appt., I ate an orange and half a piece of matzah.
D: turkey burger on a grilled portobello mushroom, tomato, avocadeo, sweet potato fries, 2 squares dark chocolate
skipping what I had yesterday... comfort food for my sinuses!
B: 2 eggs, scrambled with spinach, one turkey sausage patty, strawberries. 2 cups Green Tea, later I had coffee
I did an hour of yoga at home with one of my DVDs I haven't done in a long time. I need to return to this!
L: salad with lettuce, radiccio, grape tomatoes, chicken, pinto beans, salsa
S: an apple with almond butter
D: "taco" salad with lettuce, avocado, onion, grape tomatoes, ground veal with lots of spices: cumin, adobo, chipolte, cumin, one square dark chocolate
Going out to help finish off the snow blowing DH does with about an hour of shoveling
Today was a snow rest day. I had intended to do some work with TRX and kettlebell but my scapula were sore after yesterday's group training so decided to rest since I've another group session tomorrow.
B: usual eggs, greens, fermented veggies and coffee
L: pastured pulled pork and more greens
D: Czech meatballs with a twist in that I used ground beef and also added 6 ounces shredded butternut squash to the mix. Nice salad with multiple veggies, both raw and fermented.
The tweaked meatballs were good, but not the meat candy the pork version are. Next time will add shredded squash to the pork version.
B: 2 slices uncured bacon, 2 eggs scrambled with spinach, strawberries, coffee
L: cup of low salt tomato red pepper soup, left over root veg enchilada
about an hour and a half of snow shoeing, kinda slowly, as I was with a friend who is slower than me
S: an apple, herbal tea
D: sauted scallops, roasted asparagus, mashed parsnips, glass of red wine
1/2 a banana before spin class
B: put the other half banana in 6 oz of almond milk, 1/2 a scoop of protein powder and made a smoothie. scrambled eggs (2), with half a sweet potato, spinach, and crumbled ground turkey. coffee
L: Lara Bar (don't ask. I was at my new job and then I had to leave to go to my haircut appt)
S: some shredded chicken and half an avocado)
D: home made butternut squash soup and a toasted spelt roll, glass of red wine
Saturday:
B: 2 eggs scrambled with salsa, 2 slices uncured bacon, blueberries, coffee
L: salad with lettuce, grape tomatoes, chicken breast, salsa, an apple
I was at a workshop about using yoga and mindfulness to treat trauma and anxiety. We did an hour yoga class; not the most vigorous, but still, it was movement
S: 2 slices Machengo cheese
D: I felt horrible after getting home... the effects of the sinus infection and insomnia are lingering. We went out and ate at the bar of a restaurant that is basically Italian, with lots of other sandwiches, salads, appetizers. I split some scallops wrapped in bacon with DH, and had a lamb burger. I ate half of half the bun. side of asparagus. glass of Prosecco.
Sunday:
B: 2 waffles, topped with pecans and dried cranberries, blueberries, 1/2 a banana, 2 apple turkey breakfast sausages, 2 cups green tea
S:we drove with friends to a x country ski place about an hour and 20 minutes away. I ate a slice of spelt raisin bread in the car, then a Lara Bar during a very strenuous ski, full of climbing, for 2 hours
L: almond butter sandwich on raisin spelt bread, water
S: 2 pieces Machengo, one beer
D:I made the chicken Taj Majal from the Well Fed 2 cookbook. I really like this cookbook a lot, more than the first. Also made cauliflower rice pretty successfully, for the first time. There's enough chicken left over to be used for at least one more meal
Saturday:
B: eggs scrambled with veggies, 1/2 apple, coffee
1 hour solo workout - not as intense as usual, focused on mobility, a light power session, and finished up with an AT threshold segment. Followed by protein shake
L: Salad with pulled pork & veggies
S: stuffed egg
D: Pulled pork, small sweet potato, roasted green beans, bit of raw milk Gouda cheese.
Today:
B: Pumpkin Pancakes (from Practical Paleo), 2 slices fresh side, 1 egg
L: Pulled pork, small sweet potato, roasted green beans (left-overs from dinner)
D: My version of Chocolate Chili (from Well Fed 1), this had a mix of grassfed beef and pastured ground pork, added more spices, over roasted spaghetti squash and the last of the roasted green beans. I am addicted to roasted veggies... oh yes, I also had one beer.
I like both Well Fed cookbooks, but there is a big difference between them. The second one has more recipes, they are organized differently, and she has made some changes in some of the different types of recipes. For example, her sausage mixes from WF2 use cream of tartar and baking soda, while the mixes from the first one doesn't. In this case I merge them :) I've favorites in both. I do like the Taj Mahal, but I think I like the West African Chicken Stew best of all from the second one, at least right now. Glad you got the cauli-rice down, it is useful, though I think I prefer mashed cauliflower right now.
I'm addicted to mashed parsnips! They are naturally sweet tasting.
The West African stew will be on the menu after we come back from vacation
B: 1 piece wg toast with cherry jam, coffee, 1 bowl oatmeal with raspberries and strawberries.
L: 1 piece bread, ham, cheese lettuce sammy with bowl of chicken rice soup
D: 1 bowl of asian inspired soup, rice noodles, chard, broth, green onions, chicken sausage, 2 small toasts with parmesan, 1 glass red wine
Today:
B: last of the pumpkin "pancakes' from yesterday, eggs scrambled with greens, coffee
L: More chocolate chili over roasted spaghetti squash
S: couple ounces cold chicken thigh, roasted green beans
D: a few ounces of wild smoked salmon sauteed with an egg, leeks, sweet baby pepper, greens and also some roasted cauliflower/broccoli/carrots. I was still pretty hungry so grabbed a small baked sweet potato that was in the fridge.
I always seem hungrier on rest days... I am actually still hungry but that is enough food for one day! The kitchen is closed until brekkie...
almonds and dried apricots (handful) before boot camp
B: tea, 2 eggs, scrambled with lox, half a sweet potato, an orange
L: salad with lettuce, chicken, grape tomatoes, avocado, fig vinegar, half a sweet potato
S: nuts/dried cranberries, chocolate, later a Lara Bar
D: 2 very thin pork chops with a green chili/cumin sauce, side of guacamole. The recipe was from Well Fed 2, but I don't remember the name of it. 2 squares dark chocolate
I am severely stressed from work, the start up with new people, drowning in paperwork.. sleep is off and my sinuses are still not great. Plus, I nearly lost my voice yesterday from talking so much. Leaving tomorrow for vacation... my weight's back up and I won't try to watch while I am x country skiing.
Rest day
B: 2 small chicken legs, half a cup of cauliflower rice, blueberries. cup of roasted red pepper and tomato soup, green tea
L: salad with lettuce, tuna, half an avocado, the rest ofthe cauliflower rice, an apple
S: 2 slices lox, handful of nuts
D: half a glass of red wine, 2 salmon patties from Well Fed 2, another fantastic recipe. roasted broccoli, an orange, one square dark chocolate
Off to Stowe, VT for 5 days. I will not be posting my meals!
Rest day after setting another strength related personal record yesterday :)
B: roasted chicken thigh, sauteed spinach, coffee
L: I was at a day-long meeting and took my lunch with me. It was a large salad with different types of greens, different types of fermented veggies, other veggies and a boiled egg. What was missing was protein, I needed a lot more than that single boiled egg. Was starving for most of the afternoon.
S: because I was starving when I walked in the door I had some almond butter and raisins. I know, I know, this is like crack for me. I need to not buy either for awhile as I am just too addicted to this. I don't use either for much anything else.
D: Almost the last of the Chocolate Chili from Well Fed (I actually stuck to the recipe for this one, increased some of the spices), over spinach. Glass of wine and an apple.
Still a bit hungry but the kitchen is closed for the day. I've learned if I don't eat enough throughout the day that I will just stay hungry that night - what I had for dinner was substantial.
Today:
B: eggs scrambled with veggies, coffee
solo strength-cardio workout followed with protein shake
L: (at winter's farmers market) frittata with lots of veggies, over more veggies/fermented veggies. 1/8th cup dark chocolate/macadamia nut ice cream :) :o
D: Trader Joe's Wild Smoked Sockyeye salmon and a pile of steamed carrots/broccoli/cauliflower, 1 glass of wine
OK, I am back after an eating hearty (and totally non Paleo) vacation. I don't feel guilty, but I'm not weighing myself for awhile
B: sliced chicken, half a sweet potato, an orange
L: salad Nicoise, with tuna, olives, green beans, one egg,tomato vinaigrette
S: an apple and almond butter
D: I made the west African stew! The sunflower butter I bought is not entirely clean (some sugar) and isn't as good as the brand I buy in the health food store. But, I was lazy. Served it over spinach. 2 squares dark chocolate
No exercise today or yesterday. Back to boot camp tomorrow
Did you like the West African Stew Crankin? I love it. I tried to make my own sunbutter and found my food processor isn't powerful enough. I might try to make it with almond butter, we will see. I DID use the results of my failed sunbutter experiment in the last West African Stew and it was fine. It was like a fine moist flour - at least almost. It was better than using the sunbutter with sugar from Trader Joe's. A lot cheaper as well. So far I've not found an unsweetened sunbutter and I won't order it online. Just too expensive when I've another alternative.
B: wild smoked salmon veggie egg scramble
1 hour easier workout, mainly went to get some tips from an internationally ranked kettlebell master, followed by protein shake
L: roasted chicken thigh over sauteed chard and other mixed greens
D: Meatza! (from Well Fed 1, one of the variations), steamed veggies
I liked the stew, even though I thought it had a slightly odd taste. I seasoned it more, and that went away. DH liked it, too.
I can buy suflower butter without sugar at the natural foods store, which is very close to me, but in the other direction from my grocery store and TJs. Very expensive, but worth it for the few things I need to get there. I buy my almond butter there, too.
B: half a banana before boot camp, then a protein shake (6 oz) with almond milk, pea protein, the other half of the banana, and blueberries, scrambled egg whites and smoked salmon
L: left over tuna nicoise salad, half an apple, half a sweet potato
S: nuts, chocolate, cranberries
D: finished the West African stew, over zucchini noodles
Yesterday:
B: another smoked wild salmon veggie scramble, 1 slice uncured bacon, coffee
1 hour group training that featured deadlifting (max weight), followed by protein shake
L: more Meatza and lots of steamed veggies
S: small cup of beef stew (was STARVING)
D: yet more Meatza and big pile of roasted kale and shaved brussel sprouts
Today (rest day)
B: eggs scrambled with mixed greens, 1 slice uncured bacon
L: Almost the last of the Meatza, and more steamed veggies
S: (planned) 2 ounces roast chicken, and small amount of roasted butternut squash
D: Planning on finishing up the small remaining piece of Meatza, a very small leftover roasted chicken thigh, steamed veggies and sauteed kale.
B: 2 eggs, scrambled with kale, an orange, 2 turkey sausages
a half hour of snow shoveling, then 2 hours of x country skiing, ate a couple of dried apricots while skiing
L: spinach salad with walnuts, dried cranberries, grilled chicken, balsamic vinaigrette
another hour of shoveling
D: 2 salmon patties which I had frozen, mashed parsnips, salad, 2 squares dark chocolate
half a banana before boot camp
B: protein shake, egg whites with smoked salmon and 1/4 avocado, coffee
L: lamb burger patty on a tomato, mixed salad
about a half hour of shoveling
S: an apple with almond butter
D: I unfroze one of the Well Fed dishes I made 2 wks ago. I can't remember the name, but it was Indian food/chicken. Had some zucchini "noodles" with it. 2 squares dark chocolate
rest day
B: last of the 2 salmon patties and left over mashed parsnips, an orange, coffee
L: salad with chicken, avocado, tomato, red peppers, vinaigrette, handful of pecans
coffee
D: I made the moo-shu pork, wrapped in butter lettuce from the Well Fed 2, with the Well Fed hoisin sauce. I didn't have any cabbage, so I used the last of the zucchini noodles instead. It was really filling and there's enough left for another meal. 2 squares dark chocolate.
The weather is iffy for our trip to the Berkshires, at least for x country skiing, so we aren't leaving until 2. We'll only have one dinner and breakfast there, and then head off to snow shoe on Sunday. Hope to actually have a relaxing time.
Today:
B: Multiple veggie/sweet potato/pork baked egg casserole, 1 slice bacon, coffee
1 hour hard group training that featured lots of kettlebells and burpees (among other things). Followed by my prescribed running for the day and a protein shake
L: home made cacao chili over more sauteed multiple veggies
S: 1 beer with a 13 grams of 85% dark chocolate
D: planning on a baked sweet potato and some braised beef roast. I used my favorite cumin/coffee/cacao rub before setting the "boiling beef" to braise. I've not head that term before and am unsure if that cut has another name. As it is grass-fed I added some bone broth to my braising dutch oven so it won't be dry. The cut was certainly far more affordable than other grass-fed roasts, which is why I am trying it ;)
Had a short 24 hour adventure in the Berkshires. Always accompianed by eating...
Saturday:
B: scrambled eggs and salsa,1.5 turkey sausages, big bowl of fruit strawberries,half a banana, blueberries, an orange, coffee
went for a 45 minute brisk walk
L: left over moo-shupork filing, an apple
S:we left for our trip at 2, got to the B and B and promptly drank wine and ate cheese/hummus. I did avoid the crackers
D: went to a tapas restaurant, which was awesome.Had another glass of red wine, DH and I shared a tortilla Espanola, bacon wrapped dates, some beef, and salmon.
Today:
B: basil/tomato frittata slice, bowl of raspberries and strawberries, one slice raisin toast
S: ate a piece of home made banana bread before a 9k snow shoe. It was hard because of the mushy snow and the fact I was getting a blister. Well, it ended up being a "pre-blister," but I was not happy.
L: cup of vegan squash soup and shared a turkey wrap with DH, a Lara Bar, coffee
S: ate an apple and cheese when I got home, so I wouldn't be starved at the grocery store
D: made chicken Italian sausage meatballs, over zucchini noodles, with marinara, glass of wine, 2 squares dark chocolate
had some walnuts, half a banana, and a few dried cranberries before boot camp
B: egg whites, kale, lox, blueberries and an orange, coffee
L: finished the left over mu shoo pork, an apple
S: nuts, dried apricots, dried cranberries
D:home made tomato soup from Nom Nom Paleo, turkey burger patty, roasted asparagus, sliced mango for dessert, one square dark chocolate
rest day
B: 2 eggs over a sweetmpotato waffle, 2 slices of uncured bacon, blueberries
L: left over turkey meatballs (5) and sauce, with zucchini noodles, an apple
S: nuts and cranberries at 2, Lara Bar at 4:30. I work until 7 on Tuesdays and every other Monday
D: left over tomato soup from yesterday, Asian chicken salad from Nom Nom Paleo, 2 squares dark chocolate
Yesterday:
B: more multiple veggie/ground pork/sweet potato baked egg casserole. I love how it came out this time, slice bacon and coffee
1 hour group training session followed by a bit of running and then a protein shake
L: chocolate chili over spaghetti squash
S. Small piece of same egg casserole from brekkie
D: very last of the chocolate chili over a big pile of sauteed chard and other greens. 13 grams 85% dark chocolate for dessert
B:half a sweet potato, turkey burger patty, an orange, coffee
an hour step/sculpt class. hard and I have to concentrate way too much as I hardly do this
S: banana
L: chicken salad with almonds and dried cranberries on butter lettuce
S: an apple
D: "tacos" from Nom Nom Paleo... basically grass fed ground beef with chili and other seasoning on butter lettuce, with grilled scallops, topped with guacamole. side of sliced mango, glass of red wine. The tacos were really filling. The recipe called for shrimp, but I'm allergic, so I used the scallops
B: more of my current veggie loaded egg casserole, bacon and coffee
hard group training session followed by protein shake
L: roast chicken over greens, a winter veggie soup (basically an assortment of squash and onion)
S: chicken hearts sauteed with leeks, mushrooms, chard, spices, baby kale
This is the first time I've been brave enough to try chicken hearts - much easier to eat than liver! Not bad, I couldn't find a recipe that looked good to me so I just threw it together with things I thought would be good - I did have hot sauce ready just to be safe :) The chicken hearts were from pastured chicken, and organ meat just has so much nutrition!
Those tacos are great, aren't they Crankin? I love her recipes, I've yet to find one I don't like, her cookbook and Well Fed (1&2) are my go-to cookbooks. I still search NomNom's website as well, they aren't all in her cookbook :)
I had all intentions of doing some intervals on my trainer, but I had an email from my boss asking me to write up something for one of my clients who was going in to see the NP, so... then it was time to get ready to leave for a meeting at a school.
B:egg whites, broccoli, 2 turkey sausages bowl of strawberries, coffee
S: handful of almonds
L: salad with lettuce, chicken, tomatoes, dried cranberries
S: an apple with almond butter
D: made the egg fu yung from Nom Nom. It had ham, eggs, spinach, coconut flour. Good and not too hard to make. I ate 2 pancakes, with a salad
S: an orange, 2 squares dark chocolate
I've made the egg fu yung from Well Fed, will have to check out the NomNom version. Thanks for mentioning it!
had half a banana before spin class, lots of water
B: when I came home, I used the other half banana in a shake, with 6 oz almond milk, 1/2 scoop of pea protein, blueberries, and one date. Drank that while showering, getting dressed. Then I had eggs whites and spinach, coffee
L: 2 left over egg fu yung pancakes, broccoli
S: walnuts and dried cranberries
D: sigh... we went out to our local gastropub. While I love the idea of this kind of food, I can no longer eat it. I won't go into details of what we ate, just saying it involved lots of cheese and some pate, and cod fish tacos, which did have some batter. Oh and 2 beers. Woke up at 2:30 AM with extreme stomach distress, thought I might actually puke, but I lay down on the bathroom floor for about 20 minutes and I was eventually able to go back to bed. When I got up, DH was having similar, but a little less severe issues. It's mostly better now, had tea, matzah and blueberry jam for breakfast! Off to go hiking in a bit.
yesterday: Pfannkuchen (german pancake) with raspberries and blueberries and with coffee. Yumm. my pfannkuchen uses non-fat milk instead of half and half. and only 1/4 of the butter. But it still comes out really really good. Such an easy thing a 12 yo can make it.
turkey chilli with beans more of a soup than the thick pasty chilli.
dinner was steamed salmon with garlic mashed potato and peas and salad.
more decaf coffee. dinner
Today: shredded wheat, banana with non-fat milk. leftover Pfannkuchen. lunch leftover salmon ...
dinner tonight is dinner roll sandwich with organic ham. Carrot rape (carrot salad maybe). oh snack was Japanese pastry daifuku (sweet rice dough wrapped around sweetened azuki bean paste (Japanese red bean).
B: as stated above, I was suffering from "GI distress" in the AM, so I had 2 cups of green ginger tea, a piece of matzah and blueberry jam, and a couple of pieces of dry chicken.
Went on a pretty strenuous, hilly 5 mile hike on snowy trails, with my microspikes. It wasn't snow shoe type snow, but there were lots of holes from other walkers. We ended up mostly walking on the frozen snow on the trail side, with an occasional "fall" into the looser snow. It was hard.
S: had banana bread Lara bar (mmm)
L: egg whites and low salt ham, 1/4 avocado, an orange and blueberries, coffee
D: green chili pork over cauliflower rice. The recipe was in our newspaper... a little tedious with charring and peeling the peppers, but worth it!
Crankin - glad you are feeling better!
Yesterday:
B: eggs scrambled with veggies, bacon, butternut squash/apple hash, coffee
1 hour kettlebell training session (different coach) Learned some good things about technique!
L: Last of the roasted chicken hearts and thighs over sauteed chard and other veggies, fermented veggies
D: West African Chicken Stew and Sweet-Salty Brocolli salad from Well Fed 2. This was the BEST chicken stew I've made so far from this recipe and I think it is because I gave up trying to find sugar-free sunbutter. I tried to make my own again, but THIS time it actually worked. Apparently it helps to roast the sunflower seeds first, apparently that helps persuade them to release the oils. I wanted to eat the entire recipe, but I did limit myself to one serving :) 1 beer
Today
Woke up to news of freezing rain and sleet before snow, so decided to stay home today.
B: made a huge veggie/ground pork/baked egg casserole/frittata (whatever it is), 1 slice nitrate-free bacon, coffee
Kettlebell workout at home - a 500-swing workout broken up with some work on my Jungle Gym
L: more of the West African Chicken Stew and Sweet-Salty Brocolli salad, last of the butternut squash/apple hash from yesterday
D: I've a pastured pork roast braising in the oven, and a couple of sweet potatoes are keeping it company. Will probably have some of both and saute some chard and, perhaps, roast some kale. Perhaps one beer and 1-2 squares of very dark free trade chocolate. I found a local source...which is a bit dangerous!
I want to say again how incredible that homemade fresh sunbutter is - it makes me want to toast some almonds I have and try my hand at almond butter. I won't, however, as I doubt I COULD resist that temptation with fresh almond butter. Sunflower butter isn't my favorite, but it goes SO well in the chicken stew recipe - and who can beat $2 for a huge bag of them? Certainly far less expensive than buying sugar-free sunbutter!
Send me that recipe. Please.