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Yesterday:
Brekkie, usual breakfast casserole, coffee
Last group training with my wild coach - starting next week I will be with my KB coach twice a week rather than once. I really like my new coach's style, very different and I think he is a better fit for me in the long run - though I did greatly enjoy the crazy workouts from my first coach. The new one is more like a guru, very understated and educates/gets us to think for ourselves. JUST as intense as my first coach - just a very different style and many more years of experience. I've already learned a lot from him. Session followed with protein shake. I've saved many of the crazy workouts from the last 22 months for my own use.
L: pastured ham, steamed veggies
D: more ham (butter lettuce wrapped with fermented pickles, roasted veggies, a cup of hot bone broth (for the gelatin) with salt/pepper - yumm!
Today: Rest day
B: The usual, see above
L: more of the same (need to go shopping) with leftover roasted veggies from last night, fermented ramp kraut
D: A salmon/avocado/veggie "roll", steamed veggies, and a beer
Keeping a close eye on the weather so I can finalize my weekend activities - it looks like a short ride might be possible tomorrow :)
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B: chicken drumstick, half a sweet potato, an orange, green tea
L: left over brown rice/veggie burger patty, an apple, quarter avocado
went on a 23 mile ride and ate about 1/3 of a Lara Bar at the start, finishing it during the ride, at a coffee stop. Then had a slice of raisin spelt bread with cashew butter when I got home
D: salmon, sauteed over corn, red pepper, and green onions with a cider vinegar sauce, roasted broccolini, salad. 2 squares dark chocolate
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Today:
B: Last of the current frittata, coffee
Solo KB Clean/BB Deadlift workout - followed by protein shake
In the Orthodox Church, the week after Pascha/Easter is called 'Bright Week', pretty much we feast all week. I've not done that, but I DID drop by a Farmer's Market after my workout and among other things, bought a dish with 1/2 cup of THE most incredible gourmet ice cream! "Gorgonzola Pecan", sounds bizarre but I can't express just how good it was.
L: At the same market - another frittata and a nice salad.
S: 1 beer
Dinner - planning on roasted chicken and steamed veggies.
Bike ride tomorrow afternoon I am thinking - either before or after a nice little trail run. I've not been on the bike in 6 months so am really looking forward to it!
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B: small bowl of quinoa/spelt cereal with almond milk and 1/2 a banana, 6 oz tuna with 1/4 avocado, coffee
L: curried egg salad with chopped apples and pecans in 2 butter lettuce leaves, bowl of sliced mango and strawberries, which I couldn't finish
I did about 45 minutes of hill walking on the tradmill and functional stuff with the weights, stretching from my winter training DVDs.
D: had friends over for dinner. I made a dip out of peas, avocado, yogurt and spices. It tasted a little weird, but everyone liked it. Had some of that with sliced red pepper and Manchengo, glass of white wine. Made chicken-green chili enchiladas; new recipe very good. Refried black beans and a salad.
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B: omelette with lox and onions, a little goat cheese, bowl of blueberries, half a banana, orange slices, coffee/tea
S: an apple
brunch/dunch?: went out with my son and DIL. I had smoked salmon (again), a huge mound of it, with some egg white crumbles, capers, onions, on 4 small rye toasts with a bit of cream cheese, more coffee, glass of Prosecco
S: an orange, slice of spelt bread with almond butter
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B: chicken drumstick, half a sweet potato, 1/4 an avocado, an orange, coffee
rode my bike to work (5.4 miles)
L: chef salad, an apple
S: had a Lara Bar at 3, and a slice of raisin spelt bread with cashew butter before I left to ride home, around 6:20
D: I made a soup made of cannelloni beans, fennel, onion. Sprinkled with toasted almonds, mint and a little fresh grated parmesan
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rest day
B: 2 eggs and kale, 2 chicken sausages, an orange, coffee, 1/4 avocado
L: 2 butter lettuce chicken salad wraps, an apple
S: Lara Bar at 3:00, slice of spelt raisin bread and cashew butter at 6
D: 2 chicken thighs with spice rub, sweet potato, roasted asparagus, pineapple chunks. glass of red wine.
Too much... DH made dinner and the chicken thighs were bigger than usual. I am still full.
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Today
B: veggie/pork egg frittata. Casserole thing. Whatever it is :) coffee
Great kettlebell group training session, followed by some running and rowing intervals then protein shake.
I forgot/didn't have time for lunch.
S: ham, banana
D: Argulla salad, ham. Wine and 85% dark chocolate
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B: I made the mistake of giving into a craving for oatmeal. Bad choice, because despite the fact I added walnuts and some almond milk with blueberries, I was hungry about 30 minutes later. Never again.
S: 2 dried apricots before a very hard step and sculpt class
L: veggie wrap (whole wheat) and a cup of chicken soup at a restaurant
D: stuffed 1/4 of a butternut squash. The stuffing was the inside of the squash, spinach, ginger, mushrooms, with a topping of toasted quinoa flakes and panko. side of roasted broccoli, half a glass of red wine and 2 squares dark chocolate
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Crankin, the oatmeal might work for you if you add in a significant protein source, like perhaps some sausage? Walnuts don't have that much...
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Have you tried making an oatmeal egg white pancake?
Veronica
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That sounds like something I would like. I'll have to investigate
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They're pretty easy. I use the same amount of oatmeal as egg whites, mix it in a blender. I add a little bit of maple syrup and some cinnamon. It cooks up like a crepe and then you can put whatever you want on them. I like peanut butter. They can also be wrapped and eaten as a portable snack later.
Veronica
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I shouldn't be reading this when I am hungry.
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That is usually a bad idea Crankin :)
Today (full rest day)
B: breakfast frittata/casserole, coffee
L: roast chicken thighs, steamed carrots
S: Coconut manna and a few pecans, stuff is quite addicting!
D: Salad with different types of lettuce, fermented veggies, ham, small amount of home-made mayo as dessert. Small banana for dessert
Tomorrow morning I am heading out early for a road trip, so will hit my home kettlebell herd for a workout first thing. I am unaccustomed to working out BEFORE eating, we will see how that works out - it just streamlines my schedule if I do it that way. I am enjoying being able to follow up with my KB coach's training suggestions at home as well as at the gym. Starting already to train for a competition early next year. I've a long ways to go, but I am really enjoying myself! REALLY enjoying my new coach's style - he is much more like a mentor than a drill sargent. He also knows when to pull me back so I don't hurt myself. THAT is why I need to work with professional peeps!
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Have a great time at the wedding, Catrin.
Had half a banana before boot camp.
B: 2 eggs over easy, with salsa, 1/4 avocado, an orange, coffee
L: left over stuffed squash from last night, an apple
S: slice of spelt bread with cashew butter (this stuff is like crack for me)
D: I ate one whole wheat pita chip and hummus while cooking. I made a new recipe for black bean burgers; this was a fail. We ate them, but there was too much liquid, I ended up putting some quinoa flakes in there, along with the 1/4 cup panko, but they still fell apart. Tasted good, but I have other similar recipes. Had 2 of those sort-of patties, roasted asparagus, more avocado slices. 2 squares dark chocolate
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B: can of tuna in olive oil, tomato slices, melted low fat cheddar. 1/4 avocado, an orange. coffee
rode to work (5.2 miles) and had a bite of a Lara Bar before I left
ate half a banana before I rode home, as it was already 12:45.
L: one chicken thigh and a small amount of left over chick peas/quinoa, an apple
S: slice of Machengo, so I wouldn't be hungry while grocery shopping
D: scrod with a sauce of tomato, jalepenos, yellow pepper, with cauliflower rice and spinach. glass of rose wine, 2 squares dark chocolate
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half a banana before boot camp
B: egg whites, kale, lox, an orange, coffee
L: chicken salad with cranberries and walnuts in 2 butter lettuce leaves, an apple
S: half a banana, a Luna Bar at 5 PM
D: whole wheat tortilla/cheese crisp with black bean, tomato, cilantro, cheese filling. sliced oranges and avocado. glass of rosé
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Recovering from driving 900+ miles in three days (family wedding)
B: thawed out breakfast casserole, coffee
KB training (hard one!) followed some rowing and then a protein shake
L: Quest bar (timing of the KB training is causing some problems with eating lunch)
D: one chicken/spinach/fontana sausage (Trader Joes) with a big pile of steamed veggies
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B: shredded chicken, left over black beans/tomato/cilantro, salsa. blueberries, coffee
5 mile commute to work
L: tuna salad, an orange
S: an apple at around 3, slice of spelt raisin bread and almond butter right before I rode home, another 5 miles
D: sautéed scallops, Brussel sprouts, sweet potato, half a glass of red wine
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Yesterday (rest day)
B: eggs scrambled with veggies, coffee
L: Mixed green salad with lots of veggies and a chicken sausage, home-made mayo for dressing
D: West African Chicken stew (used home-made almond butter rather than sunbutter), 1/2 sweet potato
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B: egg whites, kale, lox, slice of spelt bread with almond butter, an orange, coffee
I went on a very hilly 31 mile ride. Did some experimenting with nutrition; had a 20 oz. bottle of Skratch Lab exercise hydration (lemon-lime) and about 6 oz water, one Lara Bar and 2 Shot Blocks. It really helped.
L: this was part of the ride, a catered lunch to raise funds for the PMC (for the leader today). There were a variety of small sandwiches. I took 2, scraped the chicken salad out of one and didn't eat the roll, I ate the other, which was turkey and cheese. Half an orange.
S: had coffee when I got home and a handful of pecans and dried apricots
D: chicken posole soup, 2 squares dark chocolate
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half a banana before boot camp
B: hard boiled egg, slice of spelt raisin bread and almond butter, coffee (all in the car)
L: 4 oz gazpacho, green lentil, zucchini, feta salad
D: we went out and I made the mistake of getting some spicy tomato soup at the gastropub. It was awesome, but I was not feeling too well this morning, still lingering now. Also had a beer and 3 lamb meatballs.
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B: tuna on sliced tomato, an orange and strawberries, tea, coffee
L: roasted beet salad with 4 oz grilled salmon
S: piece of matzah and butter. This is comfort food for me, and I felt crappy
D: 2 baked chicken thighs with olive oil, mashed parsnips, salad. 2 squares dark chocolate
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Sort of skipped the weekend.
B: endive stuffed with cream cheese and lox, sliced mango, coffee. Ate a couple of dried apricots before I rode to work, 5 miles
S:half a banana
L: chicken salad with cranberries and walnuts, an apple, the other half of the banana
S: a Lara Bar at 3 and a slice of spelt bread and walnut butter at 6, before I rode home
D: I went to a committee meeting of my bike club, and had half a turkey sandwich, broccoli salad, and regular salad, one beer
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Yesterday (rest day, sort of):
B: Usual egg/veggie/ground meat casserole, coffee
L: Romanian meatballs, steamed veggies
S: small apple
D: Smoked salmon/lettuce wraps, roasted kale
Very light kettlebell technique practice after my usual evening joint mobility work
S: guilty pleasure of a bit of hot whole grass-fed milk with a bit of 100% cacoa powder mixed in - fabulous! I am trying to really cut back on sugar, I've let that get a bit out of control recently.
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B: egg whites, low fat cheddar, green chili salsa, slice of spelt toast, blueberries. coffee
5 mile ride to work
more coffee
L: veggie salad with chick peas and some hard boiled egg crumbles. I got the salad bar from the hospital cafeteria and they just don't have enough protein choices. 4 oz serving of Italian bean soup, an apple
S: banana
ride home, 5.5 miles (alternative route to avoide traffic)
D: white bean/sweet potato/kale/chicken sausage soup, 2 squares dark chocolate
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B: 2 eggs with lox and goat cheese, an orange, coffee
L: one left over chicken thigh from Mother's day with spice rub, okra
S: slice of spelt bread before 15 mile slow ride with a friend and some sliced cantelope afterwards
D: more kale, bean, sausage, sweet potato soup, salad.
S: an apple with cashew butter
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The sound on my clock radio was turned off and I didn't get up for boot camp :eek:.
B: tuna over sliced tomatoes, melted cheddar. an orange. coffee
L: chicken salad with walnuts, cranberries. an apple
S: 3 dried apricots before 15 mile ride. 3/4 bottle of Nuun. It's humid and kinda hot.
D: tofu, stir fried with coconut amino, rice wine, honey, chili paste, red peppers and spelt soba noodles/cashews. glass of red wine.
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B: cream of wheat, milk, strawberries, coffee
L: two leftover chicken enchiladas made from scratch yesterday
D: chicken pasta made from store-bought rotisserie chicken, mushrooms, broth, onions, veges; with a salad made with lettuce from the garden, cucumbers, fava beans, golden beets and vinaigrette dressing; 1 glass white wine
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Rest Day (finally)
B: egg whites, salsa, 1/4 avocado, an orange, coffee
L: 1/2 cup "green veggie" gazpacho, southwestern salad with black beans,veggies, and one one hard boiled egg I threw in there
S: 3 dried apricots
D: glass of red wine, chicken, corn, green chili home made tostada on a whole wheat tortilla, sliced mango, 2 squares dark chocolate
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B: scrambled eggs, salsa. 1/4 avocado. blueberries and strawberries, coffee
L: chicken salad with walnuts and cranberries in 2 butter lettuce leaves, half a cup of green veggie gazpacho. I should not have had this before a ride.
23 mile ride, ate a Lara Bar during the ride, 2 dried apricots before. one bottle with Nuun R Natural.
S: half a banana
D: went out. Had a half order spinach salad with walnuts, and a half order of pasta with salmon and vodka sauce, one glass of red wine.
Perfect sized dinner.
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It's a holiday weekend, in town.
B: cornflakes with fresh pineapple cubes, plain yogurt and skim milk. Tea with milk.
Lunch/snack: freshly baked pretzel, coffee with milk. Then later another coffee with milk + biscotti.
Snack: kiwi fruit, tea
Dinner: cheese and potato perogis, with home stir fried gai lan vegetable with mushrooms, onions, garlic and ginger. Ukranian and Chinese do work together. :) Dessert: leftoever home-made compote of rhubarb, blueberries and Saskatoon berries with honey and red wine added in stewing, with fresh pineapple and plain yogurt. Tea with milk.
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B: whole wheat bagel, chive cream cheese, lox, strawberries and blueberries, coffee
L: tuna in olive oil, sliced tomatoes, melted cheddar, 1/2 a banana
20 mile ride
D: My HS/middle school boyfriend was in town and he came over for dinner... had some hummus and pita chips and 2 glasses of wine, made a great chicken thigh/cilantro and chili sauce dish with whole wheat Israeli cous cous with veggies, a salad, chocolate ice cream
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half a banana before boot camp
B: egg whites, spinach, lox, goat cheese. an orange. coffee
L: left over chicken tostada filling. veggies/chicken. an apple
S:half a piece of spelt raisin bread and almond butter
D: grilled veggie and quinoa salad, with a little chicken thrown in. 2 squares dark chocolate
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B: eggs scrambled with spinach
L: a bit of pulled pork over mashed cauliflower - really not enough for lunch
1 hour hard kettlebell training session followed by a protein shake
STARVING later in the afternoon, not enough food!
D: rather more pulled pork and a larger amount of mashed cauliflower
I did hit the store after dinner for some veggies and sweet potatoes for tomorrow.
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B:cup of non fat plain Greek yogurt, blueberries, walnuts, slice of spelt bread toast and cashew butter, coffee
rode to work, ate half banana when I got there (5.2 miles)
L: salad with lettuce, veggies, tuna. an apple
S: the rest of the banana and half a Lara Bar
rode home
D: left over shredded chicken with melted cheddar and green chili salsa, left over Israeli cous cous with peppers, sliced mango. glass of red wine
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B: 2 waffles with butter, dried cranberries, walnuts, 2 chicken/sage sausages, blueberries, strawberries, coffee
went on a 27 mile ride, fairly fast, for me. I ate 1/2 of the left over Lara Bar from yesterday before I began, at around 11. Had a bottle of Skratch Lab lemon-lime during the ride.
L: ate with the guy I rode with, plus someone else we saw when we stopped. I had a salad with chopped chicken, definitely not enough. I rode home for the last 7 miles and finished the left over grilled veggies and quinoa I had at home.
S: decaf, slice of Machengo
D: 2 chili spice rubbed thin pork chops, mashed parsnips, roasted broccolini. 2 squares dark chocolate
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did a functional fitness/body weight circuit at home with a teeny walking warm up on the TM
B: 2 eggs, scrambled with spinach and lox, an orange, coffee
L: chopped Southwestern salad with chicken
S: an apple with cashew nut butter
D: veggie curry with chick peas, spinach, tomatoes, onion, spinach over brown rice, glass of rosé
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I am starting a month-long intermittent fasting experiment that will also have a sugar detox rolled up into it. I've started a journal at Mark's Daily Apple to track things, if anyone is interested in following it you can find the journal here. My kettlebell sport coach is encouraging me to try this out as nothing I do seems to affect/change my body fat percentage. I am happy with my weight, it swings between 125-127 and that isn't unreasonable for my height and frame. I spent far too many decades between 180-210! No matter how hard I work, or how much I restrict (or not) my diet, I cannot get my BF% under 30%. So, I will try this, I've tried pretty much everything else reasonable, and my approach to IF will not be extreme. There is mixed research regarding IF and women, much of it appears to indicate that it isn't as effective for women as for men. Perhaps I will be one of those for whom it will be. My version of IF will simply provide different "windows" in which to eat. Same # of calories on a daily basis, or as close as I can.
So I will post my meals for today, and come back in a month or so :)
B: eggs scrambled with baby greens, coffee with cream
L: protein shake made with whole milk + a small banana
KB solo workout at home that featured ALL 6 of my kettlebells - included some volume building + technical practice
D: small chicken thigh, chicken sausage sauteed with mixed vegetables and 2 egg whites left over from making my fresh batch of mayo.
S: too many of the little dark chocolate/coconut/cacao nibs clusters - at least 5 of them. Still under my calorie targets for today though...
Oh yes, I made the mistake of making THIS recipe today for chocolate/coconut balls. Fab! DON'T MAKE THEM IF YOU ARE HOME ALONE :eek: :cool: You don't THINK the small recipe will make that much, but that couldn't be further from the truth. No added sugar though, so most of the calories are coming from the unsweetened coconut - which is substantial. I used 70% dark chocolate which is lighter than I would ordinarily purchase as I LOVE 85-90% dark chocolate, but since there is a good amount of cacao nibs in this recipe the chocolate shouldn't be any darker than 70%.
Dark Chocolate + Coconut - GIMME NOW :cool: :rolleyes:
