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B: cornflakes with fresh blueberries, dollop of plain yogurt on top and skim milk, tea with milk
Snack: Middleastern flat bread with spicy zaatar heated up, a little phyllo pistachio pastry and water at a Middleastern bakery
Snack: coffee with milk
Snack: apricot, tea with milk
Dinner: stir fry with light noodles, broccoli, shanghai bok choy, lotus root, red pepper, onion, garlic and ginger root, fresh peach, fresh cherries and tea with milk
OK, only one vacation meal today, so back to reality.
B: 3 silver dollar sized blueberry pancakes, one egg over easy, one slice bacon, fruit, coffee.
L: salad with tuna, grape tomatoes, vinaigrette.
11 mile hilly ride
S: slice Machengo cheese
D: home made cold tomato soup and a salad with spinach, chick peas, goat cheese, cherries, vinaigrette, 2 squares dark chocolate, half a glass red wine
4 oz. almond milk, half a banana before boot camp
B: "rice bowl" with quinoa, egg whites, spinach, chili sauce. my avocados were not ripe
L: left over salad from last night, apple
S: handful of walnuts at 2:30, slice of Machengo and 3 pita rounds at 5
D: "Greek" chicken wrap on a whole wheat tortilla, with fruit salad (blueberries, strawberries, pineapple), 2 squares dark chocolate
B: 4 oz almond milk, 1/4 avocado, 2 eggs, an orange, coffee
commuted to work
L: chicken salad wrap
S: Lara Bar
commuted home
D: 2 poblano peppers stuffed with refried beans, brown rice, low fat Mexican cheese, salad, glass of red wine
B:2 eggs in a whole wheat tortilla with cheese, 1/4 avocado, blueberries
ate half a banana before I left for a ride
Did a 35.5 mile ride in brutal heat and humidity. I had 2 Shot Blocks, a bottle of Skratch (pineapple) and a bottle of water
L: a chicken breast with mushrooms, salad, one beer
S: slice of cheese, glass of rosé
D: sauteéd salmon with chili/orange sauce, roasted broccoli, half a sweet potato
Monday:
B: Coffee with sugar and half-and-half.
L: Hard-boiled egg (slightly overcooked) with soy sauce, sliced red and daikon radishes, tomato and cuke salad with sesame seeds, pickled veggies (daikon, broccoli stalks and peppers, though I think the batch I got was mostly broccoli stalk), strawberries
S: a rice ball (~2/3-3/4 cup of rice) filled with pickled radish and sprinkled with sesame seeds
S: Tea with half-and-half and sugar, a ginger snap
D: Buffalo chicken sandwich from Subway.
Tuesday:
B: Coffee with half-and-half, blueberry bagel with cream cheese.
L: Plain hard-boiled egg, more tomato and cuke salad with sesame seeds, more picked veggies (more variety this time!), a couple red radishes, and strawberries
S: 1 rice ball stuffed with smoked salmon and shredded nori with soy sauce.
D: Spaghetti with tomato sauce and sausage
S: Rice ball with radish filling
Wed:
B: Coffee with half-and-half and sugar
L: Cheddar and tomato sandwich on sourdough, 3 large-ish radishes, sliced cukes sprinkled with a little salt, cherries, 4 strawberries
S: Tea, gingersnaps, bowl of cereal
D: Half a salmon fillet with salad
S: 2 slices of toast with butter and marmalade
boot camp,had half a banana before
B: left over refried beans, brown rice, Mexican cheese in a corn tortilla. strawberries and blueberries, coffee
L: small salad with chicken breast and tomatoes, an apple
D: we went out, to use a discount certificate that was going to expire. I did not feel that well, but I rallied enough to eat! We split a vegetarian board appetizer and a charcuterie board, which both had reasonably sized portions. Had striped bass for my entree, with fennel and beans. Ate about 2/3. We shared a chocolate fondue, which was really a very nice fruit plate with chocolate dipping sauce. Had one beer.
rest day
B: tuna, on sliced tomatoes, melted cheddar, blueberries, coffee
L: pecan crusted chicken salad
S: slice of Machengo cheese
D: 1.5 brown rice burger patties, sliced avocado, red pepper and onions, 2 squares dark chocolate
B: another Korean "rice" bowl, with quinoa, lox, spinach, avocado, 2 eggs, coffee
ate a banana before a 42 mile, moderately hilly ride I led.
L:almond butter and peach jam sandwich on whole wheat spelt bread, half a pretzel
S: during the ride I had a bottle of Skratch and some water with lunch, one Shot Block. Ate a Lara Bar after the ride and had some cheese and crackers when I got home
D: went to our favorite dive pub and I had 2 fish tacos and a beer. Had 3 of DH's onion rings...
I did not feel as hungry on my ride as usual, but when I got home, I was starving
Saturday:
B: eggs, greens, blueberries with plain whole milk yogurt
Intense competition training session. I tried an Isagenix e+ Shot prior to see what would feel like. Did lots of research prior, nothing bad in it. Will test it a couple more times before I decide if it is worth using. Had a protein shake when I got home, I had forgotten to take it.
L: roasted chicken + salad with lots of veggies (lunch was late)
S: Graeters ice cream :)
D: I know I had one but have no memory of it.
Sunday: Rest day, mobility work only
Breakfast was very late, so didn't eat lunch, dinner was a bit early.
B: scrambled eggs over sautéed spinach, slice of fresh side, a small tomato and coffee with cream
S: 5 strawberries with a bit of whole milk yogurt
D: Chicken sausage with salad/veggies along with roasted eggplant, carrots and zucchini. A couple squares of very dark chocolate + a bit of homemade cashew butter for an "appetizer" while cooking :o
As I allow more dairy into my diet I am noticing some...issues. Time to drop it again and see what happens.
B: one buttermilk waffle with dried cranberries and walnuts, one turkey sausage, blueberries, coffee
took a 3 mile wlk with DH, active rest day, we did not walk our fastest pace
L: I had a salad, I can't remember with what! An apple.
S: slice of Machengo and a Mojito
D: one very thin pork chop with honey mustard glaze, half a cup of brown rice, spinach and grape tomatoes, sliced mango
half a banana before boot camp
B:egg whites, blueberries, one left over thin pork chop, coffee
L: chicken salad over butter lettuce, an apple
S: Machengo cheese slice, 3 whole wheat pita rounds
D: I went out with a friend who is up from her summer home for a few days. Had a cup of watermelon gazpacho and scallops grilled with veggies and Israeli cous cous, glass of rosé
Where is everyone else???
B: sliced tomatoes, tuna, melted cheddar, 1/4 avocado. blueberries, coffee
commuted to work, 5.2 miles
L: chef's salad, no egg in it, bowl of melon and pineapple
S: handful of pecans and dried apricots at 2:30, small slice of Machengo and 2 pita rounds at 4:45. I was starving and didn't bring a big enough snack to ride home. I actually took a V-8 from the fridge at the office, tht had been sitting there for 6 weeks. I thought I was going to faint without getting more in my stomach. I apologize to whoever the V-8 belonged to, but it seems as if its owner forgot!
Had a cool and breezy 5.7 mile commute home
D: curried chicken and left over whole wheat cous cous salad, sliced melon
I am still here, just so busy that it is harder for me to post here.
Yesterday: Full rest day
B: chicken sausage, greens, strawberries, coffee
L: roasted chicken, cocoa-toasted cauliflower, baby greens
D: scrambled eggs over spinach, fresh side (brekkie for dinner :-), 2 squares dark chocolate for dessert
Today:
B: Experimented with quinoa, veggies and eggs. 1 slice fresh side, coffee with cream (it is official, I can't eat quinoa, today was the last time :-( There are...repercussions)
S: small amount of toasted cauliflower, 2 ounces chicken thigh
Conditioning KB training session, followed by protein shake
L: couple more ounces of chicken thigh, veggies
D: last of the TJ garlic chicken sausage with sauteed kale, cabbage and other greens
10 minute KB session
My coach is ramping it up, I now get to do kettlebell technique work at home every night. I asked him to specifically define what "technique practice" actually means, because like everyone knows, I think if x amount of work is good, then XYZ amount of work is even better :o He knows me, and was very specific.
B: 2 eggs, spinach, scrambled. 2 slices melon, coffee.
S: banana before I went to leave for a 30 mile slow and easy ride with friends.
L: grilled eggplant, red peppers, mozzarella salad
S: slice of Machengo
D: tuna, sautéed with a spicy whole wheat bread crumb coating and a sauce made of canned tuna, mayo, capers, anchovies. quinoa, salad. glass of red wine
B: egg whites, scrambled with a corn tortilla, cheddar, salsa. strawberries/half a banana, coffee
32 mile ride, ate a Lara Bar
L: salad Nicoise, a couple of whole wheat pita rounds
S: hummus on half a slice of spelt bread
D: we went out to the local gastropub. I just cannot eat the way I used to! Had one beer, cup of corn soup, made from locally, picked in the morning corn, and flatbread pizza with veggies/chicken. I could not finish the soup, and I ate 2/3 of the flatbread slices.
Yesterday:
B: scrambled eggs and baby greens, coffee with cream
L: two small roasted chicken thighs, mixed greens (broccoli, kale, spinach, brussel sprouts, spinach)
D: roasted egg plant, more roasted chicken, greens
Light KB technique and mild strength work after dinner.
B: fried matzah (it's a comfort food in my house), 2 turkey apple sausages, blueberries.
L: salad with lettuce, chicken, red pepper, left over whole wheat cous cous
3 mile hilly walk
D: met some friends for dinner at a pub. I had a really good veggie burger, on a brioche roll, with about half of the sweet potato fries on the plate. A delicious glass of Malbec rosé
15 mile very hilly ride. Ate half a banana before.
B: the rest of the banana, 2 eggs, cheese, salsa. strawberries/blueberries, coffee
L: salad with chicken, walnuts, cranberries, goat cheese, chocolate vinaigrette
OK, we went into Boston and walked all around the Greenway, waterfront and North End. Of course, we ended up eating at our favorite Italian restaurant. I shared an order of rolled eggplant (1.5) with DH and had papadelle Bolognese. Ate half of it and had a glass of Chianti.
Let's just say my weight is up this morning.
half a banana before boot camp, which was very hard. The regular instructor is back from vacation. I also skipped last Thursday, to ride a little more last week.
B: egg whites, spinach, lox. The rest of the banana and blueberries
L: chicken salad with walnuts and dried cranberries, an apple
S: a few walnuts, then Machengo cheese and 3 whole wheat pita crackers at around 5
D: fresh peach and tofu salad with a vinaigrette dressing. very good. glass of white wine.
B: 2 eggs, corn tortilla, spinach, 1/4 avocado. blueberries and strawberries. coffee
S:handful of walnuts
L: tuna wrap on a whole wheat tortilla. I bought the tortillas at the natural foods store and they are not as good as the ones I usually get in the regular grocery store. Didn't eat until 2:15
S: a bite of a Lara Bar at about 5:45, before a slowish 16 mile ride, where I was the sweep.
D: had a glass of wine with the cycling group, then went home and had some home made yellow gazpacho, I made with grape tomatoes when i got home from work. Yummy. Another corn tortilla, with hummus, too.
Yesterday:
B: Cruciferous veggie mix (sauteed) with ground pork, coffee and a bit of chocolate whole organic milk
S: see breakfast, just smaller amount and no chocolate milk
Hard KB training session, followed with protein shake
L: mixed greens salad with roasted chicken
D: egg/salmon omelet, last of the roasted eggplant
Today:
B: eggs and veggies, coffee with cream
L: a small amount of this and that at an outdoors event where free samples were available. I was surprised to see things that I would eat! Not much of anything though. DID follow it up with a double mocha latte, so that took care of any caloric deficit I am quite sure!
S: small mixed greens salad with roasted chicken
Workout featuring lots of deadlifting, the ArcTrainer, and a (supposedly light) session of kettlebell sport lifting. Only light in comparison to the volume of work done at my official sessions
D: roast chicken, blueberries with organic plain whole milk yogurt and a few cashews. Then a bit of chocolate milk for "dessert". It was a HARD workout...
yesterday:
B: quinoa, lox, one egg, spinach, 1/4 avocado
S: half a banana before 23 mile hilly ride, bottle of Skratch, 1/2 a Lara Bar
L: the rest of the yellow gazpacho, with some quinoa and chicken thrown in, an apple
S: slice of Machengo
D: 2 corn tortillas, steamed, filled with white beans, spinach, home made salsa. mango slices, glass of white wine
Today:
half a banana before boot camp, and one slice of raisin whole wheat spelt bread with almond butter right after; I had to shower at the gym and go right to work
B: went to the hospital cafeteria and got some eggs, mixed with veggies, potatoes. coffee
L: tuna salad with veggies
D: not sure, probably some left over flank steak and a salad
rest day, well needed.
B: red pepper, stuffed with tuna and cheddar, a peach and blueberries
L: went to the natural foods store and bought some combo of tempeh and veggies
S: slice of Machengo and a glass of red wine
D: chickpeas in a curry sauce with whole wheat cous cous. melon slices, 2 squares dark chocolate
B: one buttermilk waffle with dried cranberries and almonds, strawberries, coffee
I went on a hilly 37.5 mile ride; during the first half of the ride I had 2 Shot Blocks and half a Lara Bar, almost one bottle of Skratch, water
L: we ate at Bolton Farms, where I had a turkey sandwich with mustard and tomatoes and I sampled a few home made chips. Refilled my bottles, one with more Skratch.
S: had a slice of cheese and 3 pita rounds
D: our friends came over for dinner. We had some artichoke dip and pita crackers, cheese, and Mojitos! I made chicken thighs with green chili salsa, salad, and my friend brought whole wheat cous cous with veggies. The chicken thighs were really tiny, we all chowed down on the cous cous. Followed this up with a bit of chocolate chip ice cream/hot fudge
My weight is up a little today, but it may be just from the hard ride, or it could be the Mojitos and ice cream! But, my weight was pretty low for me on Saturday morning and it's been much easier for me to maintain a lower weight, recover from a little more eating on weekends, since I tweaked my diet back to Mediterranean and I've been riding a lot more.
Yesterday:
B: cornflakes with skim milk, fresh blueberries, blackberries and red currants. Tea with skim milk
Lunch: 4 small shrimp dim sum, soy milk. Then another stop: coffee with milk, hard pretzels.
Dinner: Green curry sauteed tomatoes with zuchinni, eggplant, onions, pepper, garlic and pasta. Tea with milk.
Snack: fresh plum, tea with milk. Small bowl of cornflakes with berries and milk. (I needed to snack....? Had supper at 4:30 pm.)
B: 2 eggs, scrambled with salsa, avocado slices, bowl of bluberries and sliced peaches
went on a 15 mile ride with DH, his first since his crash
L: veggie burger on a spelt roll, more blueberries
S: went and did our annual sit on the porch at the Colonial Inn and had a glass of sangria and shared a cheese/veggie plate
D: one turkey burger patty, no bun, mixed salad with vinaigrette
boot camp.. ate a handful of dried apricots and walnuts before
B: egg whites, lox, goat cheese, blueberries and an an orange, coffee
L: I went to do some errands and had a veggie wrap at a French cafe. Delcious, but too big. I ended up going home for awhile, should have eaten at home.
S: more walnuts and apricots
D: 2 sautéed fish cakes that DH bought at the fish market for me, because he bought crab cakes for himself, which I can't eat. salad and cole slaw
Too much food, going to eat sparingly today, leaving for LA tomorrow
The days have gotten away from me! The weekend was great, especially since I had my annual dinner with Oakleaf and her DH.
Yesterday:
B: scrambled eggs with a bit of goat cheese over boiled turnips and sweet potato. Coffee with cream.
S: half of my lunch - roasted chicken over cruciferous veggies and a few more turnips/sweet potato.
Kettlebell training, accessory training day! Hard! Followed by protein shake.
S: other half of lunch
D: bone broth with lots of veggies, couple ounces of roast chicken and an egg on top. It turned out to be too much, so I saved half of it for today's breakfast.
went out for a 13.3 mile ride at 5:30 AM with DH. I was exhausted, not sleeping well at all, but last chance to ride before vacation.
B: 2 egg omelette with left over white bean salsa and Mexican cheese. 1/4 avocado and blueberries, coffee
L: chef's salad with basalmic vinegar and a banana
S: dried apricots, walnuts, and dried cranberries
D: left over chick peas/cumin and left over veggies with left over whole wheat quinoa.
My refrigerator is bare. Very rare. Probably will not post my vacation meals!
OK, I am back. I did pretty well with my eating while away, although it did include 2 ice cream lunches, more beer than usual, and a few tastes of things that my son seems to like, such as maple crusted tater tots :eek:. I tried to eat mostly fish and vegetarian for dinner. And we did a 30 minute, very fast fitness walk at 6-6:30 AM on Thurs-Sat., as well as lots of walking around Long Beach and Claremont.
Today:
1/4 a Lara Bar before boot camp, another 1/4 when I got home
B: 2 egg omelette with red peppers, cheddar and an orange, coffee
L: chicken salad with mayo on a veggie salad, a banana
S: slice of Machengo
D: salad with lettuce, chick peas, chicken, whole wheat cous cous, lemon vinaigrette. sliced mango
I'm feeling the effects of traveling/heat/eating stuff I'm not used to, and allergies. I rested today!
B: egg whites, lox, 1/4 avocado. small bowl of organic whole wheat flakes, almond milk, blueberries, coffee
L: got a spicy chicken panini in the hospital cafeteria. Because it's a hospital, they tell you all of the nutritional info... it was not too big.
S: banana
D: chicken leg and wing, sweet potato, 1/4 avocado. glass of rosé
I've been really bad at posting lately, I need to get back to it as it does help. I've been experimenting with a few things to tighten up my nutrition.
Today: Full Rest Day
B: 2 scrambled eggs with spinach, small piece of sausage (pastured ground pork with my own seasoning), coffee
S: small banana
D: roasted chicken, wide assortment of steamed veggies
S: homemade pecan butter with a very small slice of gluten-free rye bread
D: roasted chicken with yet more steamed veggies
B: 2 corn tortilas cheese crisps with low fat cheddar and salsa, small bowl of strawberries and blueberries, coffee
S: skim milk latte
L: salad with tuna in oil, basalmic vinegar, red pepper slices, grape tomatoes, goat cheese and a banana
19 mile rolling ride, moderate speed, drank a bottle of water with Nuun R Natural
S: a few ww pita rounds and hummus
D: spinach salad with grilled halibut, peaches, almonds, zucchini, maple vinaigrette, glass of rosé, 2 squares dark chocolate
banana before boot camp
B: rice bowl with whole wheat cous cous, lox, spinach, 2 eggs, chili paste, coffee
rode to work 5 miles
S: nibbled on a Lara Bar all morning
rode home 5 miles
L: 2 veggie burger patties, small sweet potato
S: Machengo cheese slices (2), whole wheat pita rounds
D: one stuffed poblano pepper, stuffed with brown rice, refried beans, cheddar, salsa, salad with lettuce, grape tomatoes, chipolte dressing made with Greek non fat yogurt, glass of rosé, 2 squares dark chocolate
I was starving all day.
Rested today, since I am still fighting allergies/sinus stuff. It's getting on my nerves.
B:half a cup of plain Greek non fat yogurt with strawberries, walnuts, and a drizzle of honey. slice of spelt toast with cashew butter. coffee
L: went out with DH, to a really authentic Italian café/market in town. I've been getting Facebook posts from them, and it makes me remember to actually patronize this place. I had half a panini with artichoke hearts, tomatoes, and mozzarella, with some mixed greens and vinaigrette.
S: by 4:00 I was so hungry, DH and I had a plate of Machengo cheese (maybe 3 slices) and a few pita rounds, and a glass of rosé
D: tofu, marinated in sesame oil and low salt soy sauce, with shitake mushrooms, broccoli, red pepper with spelt soba noodles.
Well, I think I'm screwing up healthy eating today, but anyway:
Did a 48 km. ride with a stop mid-way for grocery shopping, 4 small shrimp dumplings, soy milk and a custard bun. Then 4 hrs. later I ended at a Carribbean local festival where I had rice, peas and some curried goat.
Dinner: light scrambled egg white with fresh peas, mushrooms and red pepper, a bit of beef, a small pile of light steamed fresh noodles and tea with milk.
Saturday:
B: lox, whole wheat bagel, light chive cream cheese, tomato, blueberries, coffee
L: chicken salad with left over spelt soba noodles and walnuts, an apple
25 mile ride, ate a Lara Bar along the way
D: went out for Mexican food. Had a few chips and salsa, cup of spicy tortilla soup, and 2 veggie tamales with rice and black beans. Ate about half of the rice and beans, had a glass of sangria
Today:
B: eggs with avocado and salsa, slice of spelt toast, strawberries, blueberries
L: went for a 30 mile ride with 1500 ft. of climbing. Ate an almond butter and peach jam sandwich on spelt bread along the way. Bottle of Skratch
D: cup of cold zucchini soup, ratatouille with polenta. Had a taste of my son's spicy Brussel sprouts. The 4 of us split a berry short cake that was brought because my dinner was brought late.
half a banana before boot camp
B: rice bowl with quinoa, lox, one egg, 1/4 avocado, spinach
L: 1/4 piece of left over tofu, with a bit of coconut amino, red peppers, about 1/4 cup of quinoa, a peach
S: walnuts and dried apricots
D: quinoa penne pasta, spinach, white beans, grape tomatoes, pine nuts, glas sof rosé