Sunday, December 23, 2012

Food and Exercise log, 12/23-12/30

After a week of sloppy eating and little exercise due to a sore shoulder, I'm getting back on the program. Yesterday, I had a big brunch then a paleo-friendly dinner, and this morning we went to a kids concert and then over to Buckley's for lunch. I ordered the corned beef hash with two eggs on top, which turned out to be a bad choice. At Portage Bay Cafe, the hash is made up of root vegetables, and only a few potatoes. I didn't expect that good, but I didn't expect the pure volume of potatoes vs. corned beef. I ended up picking through and eating the little chunks of corned beef, but got some potatoes too. I probably left two whole potatoes on the plate. When I got home, I had a couple oz of summer sausage with mayo and two tsp of almond butter.
As an aside, I was reading Tim Ferriss' book last night and he suggested doing 60-90 seconds of squats (high intensity exercise) before a meal and then again 90 minutes after the meal to curb insulin response. He also suggested some other supplements to take with the meal, but I didn't do that. I did do the squats in the parking lot before the meal. My wife was embarrassed.
I'm headed to the gym this afternoon. I'm going to do squats. This week is the fourth week of the cycle, so it's a "deloading week," meaning no more than about 65% of 1 Rep Max (1RM). So I'll knock these out tonight and go to Steve's Crossfit class, where he can modify the WOD for me to be light on my shoulder.

Saturday, December 22, 2012

A disastrous two weeks of dieting

Well, the last few weeks have been tough from a diet/workout perspective. Things were marching along well at the beginning of the month...I had a new 1 rep max 1RM deadlift of 160kg while in Phoenix with Annelisa. I also was able to show off my brand new muscle up. Two days later, i was able to do 4 muscle ups (nor in one set). Two days after that, I did the "12 days of crossfit" workout and improved by about 8 minutes over last year, finishing with the 8th best time.
Unfortunately, I woke up the next morning with a sore left shoulder. It felt very similar to the symptoms that I had just rehabbed out of my tight shoulder, which took a year to rehab. So I have backed off on working out for the last two weeks. I'm doing Wendler 5/3/1 deadlifts and squats and some shoulder mobility work with Steve 2 days/week and Dave's mobility class on the weekend.
The good news is that I was able to go 7 reps at 135kg on the deadlift which translates to an estimated 1RM of 166kg using wendler's formula. I looked back at last December and my 1RM was 135kg.
This is about 23% improvement y/y. Not so bad considering I wasn't really doing much the first half of the year.
But the other half of the problem is my diet. We had snacks at work including Oreo cookies, pizza at lunch, Hershey's kisses for dessert at home, etc etc. and once I start falling off the wagon, it's hard to get back on. As Dave says, the only way to get rid of sugar from the diet is cold turkey, like any addiction. So I've put on about 5 pounds.
Now that I've written it down it doesn't sound so bad, but I need to stop the fall. The good news might be that we're heading for vacation next week and we will be away from all the crappy good around work. The bad news might be that we'll be in wine country, and we will be wine tasting. Too early to tell.
I'm also teaming up with one of my colleagues starting when we are back in January to do our own leaning challenge.
And Steve thinks maybe I can start doing handstands again in January.

I started back on paleo diet this morning...I am one hour into it. I had a diablo omelet with goat cheese rather than jack cheese, with veggies rather than potatoes on the side. With diet coke :(
One meal at a time!
Update: I didn't have any snacks after brunch, and dinner was a 1/4 lb bison burger with about a tsp of mayo, I ate ~2-3oz of turkey sausage off of Toby's plate. I also had a cup or so of sauteed onions and peppers and a couple cups of broiled broccoli, with some mayo mixed in. Finished off with about 2tsp of organic almond butter. Unfortunately this brand has some cane sugar mixed in, but not much.
All in all, a good day recovering from a bad week if I can keep from snacking this evening.

Sunday, December 2, 2012

Food and workout log, 12/2-12/8

Sunday, 12/2 - Got up this morning with a sore (left) shoulder from thrusters yesterday (43 reps at 48kg) plus Dave's shoulder mobility class.
Brunch (10am) - 2oz summer sausage, goat cheese omelet. I fell off the wagon and had some of the kids' Halloween candy.

Sunday, November 25, 2012

Food and workout log, 11/25-12/1

Sunday, 11/25
Workout - 9am with Andy.
Floor press 5x5. Final set I did 100kg x 1 rep, PR!
Workout was Man makers and Pull-ups: 10-8-6-4-2, 8:16
Extra credit: Wendler Deadlifts Cycle 2, week 1, finished with 120kg x 7 reps
Post Workout meal (11am)- 2oz summer sausage with 1 tsp mayo, 3-4 tsp almond butter, 4oz sweet potato, Plant protein shake (23g protein)
Lunch (2:30) out to red robin with the family. Double burger (5.5oz), no bun, with a thousand island-like dressing. Subbed steamed broccoli for fries. Diet coke
Dinner (6:00) - 4oz or so of turkey, with 1+ tsp mayo, ~20 asparagus spears, broiled.
Dessert (7:30) - 3 tsp almond butter

Ugh -- I got behind on my logging, so I'm going to do this by memory...I am into week 2 of trying to do Intermittent fasting. Week one actually went pretty well, I was down from 175 to 172.4 on Friday, and then the infamous pizza debacle at work. I was back on straight and narrow for the weekend, and on Cyber Monday, 11/26 -- I was committed, but then one of my buddies brought Top Pot donuts to the "war room" at work, and I ate not 1, not 2, but 3 donuts! And it was only about 10am, so that killed IF for the day.
I then had a salad with salmon at lunch in the cafe, and I don't remember what I had for dinner. Meat, a little veggies and some almond butter probably.

Tuesday, 11/27
Lunch in the cafeteria, and I think a Nugo bar in the afternoon to tide me over. Then dinner at Wild Ginger, which consisted of a glass of Spanish champagne, a tuna appetizer with coconut milk-based sauce, panang curry, and one more thing that I can't remember. (I really need to stay on top of this better)

Wednesday, 11/28
Lunch in the cafeteria (which always consists of spinach/mixed green salad, sheep feta, some egg, onions and peppers, herb vinaigrette and 6oz of fish)
Dinner - Jen was out so I had almond butter - 6 tsp, sweet potato (3oz), summer sausage (3oz)
Workout - Standard crossfit, no main lift - finished with muscle up on overhead rings (first ever)
PWO - a little salami and sweet potato, but not much

Thursday, 11/29
Lunch - Big meal at Portage Bay - Root veggie hash, with corned beef and scrambled eggs (GF)
Snack - Nugo organic bar, and 4 jelly bellies
Dinner - 2 chicken sausages (~5oz) and 1 cup blueberries
Workout - PT with Steve, including some handstands but nothing extraordinary. Tried kicking up with no spot, didn't work too well. Wendler, Cycle 2, Week 1 Squats - Finished with 115kg x 5
PWO - 2oz sweet potato, 2oz summer sausage

Friday, 11/30
Rest day!
Pre-lunch Snack (11:15) - Builder's bar from the vending machine
Lunch (noon) - Steak salad (no cheese, no croutons)
Snack - Nugo bar and 12 almonds
Snack - 4 glasses of wine
Dinner - 2 fried eggs and four sausage patties (maybe 1oz each?)

Saturday, 12/1
Workout 1 (9am)- Work up to heavy front squats set of 5 (80kg). Take 60% of that (48kg). Row 1000m and then with the rest of the 12 minute time do thrusters with 48kg. I think I did 43.
Workout 2 (10am) - mobility class with Dave - we spent most of the class, following warmup, doing the beginning and ends of skin the cat, just pulling ourselves off the floor. Super setted with 6 V-ups.
Brunch (11:30) - Diablo omelet at Hale's, 2 pieces of bacon, 2 sausages, and sauteed veggies on the side. One bloody mary and a diet coke.
Nap! (1)
Snack (4pm) - 2oz summer sausage, fried, with 1 tsp Mayo, 3 tsp almond butter, 2oz or so of sweet potato

Monday, November 19, 2012

Food and workout log, 11/19-11/25

Monday, 11/19
Breakfast - trying Leangains skip breakfast plan
Lunch - the biggest salad ever - Spinach, mixed greens, sheep feta, eggs, squash, onions, peppers, jalapenos, and 6oz of salmon. Couldn't even finish it.
Snack - Nugo organic bar
Dinner - 5 oz turkey sausage, with mayo.
Workout - personal training with Steve
Workout - Squats and Linda aka "3 bars of death" I have been pretty sore ever since (And it's Wednesday now). It also coincides with running out of Proanax.
Post workout meal - 6oz sweet potato, 2.5 oz salami with mayo, 3 eggs, salsa, jalapeño

Tuesday, 11/20
Rest Day
Lunch - big salad, heavy on feta. 3 salmon
~20 almonds
Snack - nugo organic
Dinner - steak w parsley and sautéed chard, ceasar salad. 1 glass of wine

Wednesday, 11/21
Rest Day - but went to Rolfing with Jim Allbaugh. He released my pleural (lung) adhesion and then spent a lot of time on my IT band and glutes. Will be good to see what comes of it. He recommends not going to all out at Crossfit following a session, because your body rearranges itself and it can cause one to be uncoordinated. So will try to take it easy tomorrow. Although it will be hard because I'm going to try to attend Steve and Jim's 8am Level 2 class.
Lunch - Steak Fajitas with guacamole, and a ceasar salad, and 3 tsp almond butter
Dinner - 2oz Summer sausage, fried, dipped in mayo. Omelet with Salsa, jalapenos, 1oz goat cheese. 3 tsp organic almond butter
Started taking Proanax Genesis again tonight, along with turmeric and the other stuff I take. It will be interesting to see if I get sore after the workout tomorrow. Because I went for a few weeks not getting sore while I was taking both Curcumin (Turmeric) and Proanax. I ran out this weekend, and was sore in the traps after Saturday's Max weight Clean and Jerks, and sore in the chest and generally all over after Monday's "3 bars of death"

Thursday, 11/22
Big workout from Jim and Steve

40KB (28)

19Clean and Jerks (50kg)
Partnercarry - Two partners lift a barbell (50kg) and the third hangs from it.

33Wall Balls

33calorie row


12Front Squats, 8 front squats


RackHold - partner one does a rack hold WHILE
PartnerCarry (x3) - partner 2 carries partner 3 down to the end of gym and back

Post workout breakfast 10am - 2oz of summer sausage, 5 oz sweet potato, 2 oz chicken sausage, 1/2 onion (5oz), salsa, jalapeños omelet
Thanksgiving dinner - One big turkey drumstick, several scoops of mashed sweet potatoes, a couple bites of stuffing (boo!) and one bite of pumpkin pie before my wife told me that it has lots of milk in it. And dessert was a rice krispy treat (yummy!)

Black Friday, 11/23
Up early and at work monitoring our systems. The cafe isn't open today, but that's ok because I am still doing the intermittent fasting so I don't need breakfast. :)
Lunch - fell hard off the wagon. We had pizza at work but I limited myself to two pieces, then went to lunch and had a brisket salad and about a cup of guacamole. Them came back and had four more pieces of pepperoni pizza. Boo!
Dinner - turkey leg with mayo, 2 tsp almond butter, 1 scoop mashed sweet potato

Saturday, 11/24
Got up early and went to Jim's 7am class - workout was 10 rounds of:
20 double unders (I did 5 double unders and 20 singles)
10 Wall Balls (20 lb ball)
2 Muscle ups (I used black band)
Then rowed for 32 minutes (about 5.3k) and did some handstands
Post workout - Waited til 11 and had 2oz of summer sausage, fried, with mayo. Omelet with 1/2 onion, salsa, goat cheese (1oz?) and jalapenos. 2 scoops of mashed sweet potato.
Lunch - about 1:30, went to Hale's and had El Diablo omelet and a mimosa.
Dinner - 3oz beef jerky, 2-3 oz of leftover tuna with mayo and jalapenos. 1/2 cup or so of mashed sweet potato reheated, and 5 tsp of almond butter.

Wednesday, November 14, 2012

Nutritional consult

Following the Paleo Challenge, I've been hovering around 175 lbs for the past 2.5 weeks. I decided to get some help from a professional dietitian and crossfit trainer, Jess Mullen ( I met her for an hour in the evening, armed with my food log, food allergy test, and list of supplements I'm taking. I also brought along the wrapper of the "Nugo Organic" bar that is in the vending machine at work

She had some great advice:
1) Although I'm doing a ton of crossfit exercise, I'm not doing any cardio. I could benefit from 30-60 min of low intensity cardio 3-4x/week to burn some extra calories. Slow jogging, speed walking or rowing (not the high intensity rowing we do at CF!)
2) Increase meal sizes and cut out in between meal snacks. For breakfast, have 5-6 blocks of protein rather than just three egg omelet, and increase fat intake as well. Veggies can stay the same or decrease. For lunch, again increase the protein to 6-8oz of meat/fish and increase the feta on my salad. Veggies can say the same. 
Dinner looks good, leave it like it is. Also, it's ok to have a protein shake and some almond butter for post-workout snack in the evening. 
3) Reduce the amount of summer sausage I take in from 2 snacks or meals/day to one. 
4) Did I mention run some more?

Monday, November 12, 2012

Food and Workout log, 11/12-11/18

Monday, 11/12
Happy Veteran's Day (observed)!
Breakfast - Omelet with Peppers and Onions at work, and about 12 almonds. 2 x 24oz glasses of water.
Lunch - Brisket with BBQ sauce and sauteed veggies
Snack - Several handfuls of popcorn, 8 almonds and 3oz of beef jerky
Dinner - Sausage and scrambled eggs, 2 tsp of almond butter, 1 cup blueberries
PT with Steve - A few handstands, 1 free standing for 6 seconds, lots of bent over rows, pallof presses
Class with Steve - PR Max deadlift 70kg, then crazy workout where we super setted "Pick up a 25kg bumper plate from ground to overhead, then pullup, then 32kg KB swing" Do this for 1 rep each, then 2, 3, 4. That's one round. AMRAP 12 min. (I got 4)
Post workout snack - 2oz sweet potato, 2oz summer sausage, 2 tsp almond butter

Tuesday, 11/13
Crossfit Rest Day (Mostly because my schedule doesn't permit, but also I did 1.5 hours Saturday, 1 hour Sunday, and 2 hours Monday)
Going to see the Rolfer tonight, and see if he can unstuck my arms/shoulders some more.
I've been stuck around 175 lbs for the past 2.5 weeks, so I'm going to try the "fat fast" at least for part of the day. Plan is eat only fat (almond butter, almond) for breakfast and lunch. We'll see about dinner.
Breakfast - 4+ tsp Almond Butter
Snack - 20 almonds throughout the morning
Lunch - didn't make the all day fat fast. Had my usual work salad - greens, onions, peppers, sheep feta, 4oz salmon
Snacks - 2 Nugo organic bars and 1 Protein Builder's bar
Dinner - 1 1/2 lamb sausages with mayo, 8 spears broiled broccoli, several large spoonfuls of root veggies, 2 tsp almond butter

Wednesday, 11/14
Breakfast - 2 tsp almond butter, ~2oz sweet potato, onion and pepper omelet
Snack - Nugo organic bar, 21 almonds throughout the day
Lunch - steak salad at cuoco
Snack - Nugo organic bar
Dinner - ~5oz turkey sausage, 2 tsp almond butter, 2oz sweet potato
Workout - 30 min low intensity rowing (cardio). HR between 138-150
Post-workout - 1.5oz summer sausage, 2oz sweet potato, 2 tsp almond butter

Thursday, 11/15
Breakfast - Omelet with half an onion, ~1oz goat cheese, and a hot dog with mayo. 4 tsp almond butter
Workout at lunch time - Deadlifts (wendler week 3), then box jumps, KB swing, and toe touches.
Post-workout lunch - Salad with double scoop of feta, three pieces (6oz) of salmon, some roasted veggies and onions and peppers.
Dinner - Goat cheese, duck burgers, brussel sprouts, steak, and lots of wine.
Dessert (boo!) - Ice cream with caramel sauce

Friday, 11/16
Breakfast - Omelet with peppers and onions
Lunch - Salad with three salmon toppers (6oz), sheep feta (2 scoops), egg, and veggies.
Dinner - chicken stewed in broth with onions, asparagus, some kind of gluten free cookie

Saturday, 11/17
Pre-workout snack - ~2oz sweet potato
Workout - L2 class with Mike. Barbell Complex
Bonus workout - Some handstand practice
Cardio - 6k row, 32:23, trying to keep HR below 150
Post Workout breakfast - ~3oz of summer sausage, with some mayo, 3 egg omelet with half onion, salsa, and a little goat cheese. ~4oz of sweet potato, raw. ~3-4 tsp of almond butter.
Lunch - 5oz turkey sausage with a little mayo. 1/4 cup of frozen blueberries
Dinner - leftover chicken, almond butter.

Sunday, 11/18
Workout - 9am with Andy. Kb snatches then 3 rounds of 1 min at box jumps, row, v ups and wall balls.
Post-workout - 3oz summer sausage, fried with mayo. 1oz goat cheese. Several tsp of almond butter (maranatha, non-organic). A bit of salsa on the summer sausage
Lunch - 5oz tuna fish mixed with mayo and jalapeños. Several scoops of almond butter.
Dinner - 8oz grassfed beef burger, no bun. Caesar salad, no croutons or cheese. 3tsp almond butter
Dessert - one tootsie roll (boo!)

Monday, November 5, 2012

Food and workout log, 11/5-11/11

Monday, 11/5
Breakfast - omelet with peppers and onions at work, 18 almonds
Snack - 3oz beef jerky
Lunch - big bowl of chili, ate half
Snack - Nugo organic bar
Dinner - Scrambled eggs with summer sausage and fig infused goat cheese. 6 florets of broccolini
Workout - Wendler week 2 deadlifts - last set 7x115kg; Fran Rx: 6:16 (First time doing Rx)
Post workout snack - 3tsp almond butter, 1oz summer sausage
Midnight snack :( - 1/2 cup blueberries, almond butter and summer sausage

Tuesday, 11/6
Mobility class with Jim - Scapular movement and then dragging the sled (115kg) up and down the gym
Breakfast - 2tsp almond butter, ~1oz summer sausage, 8 almonds
Snack - nugo organic bar
Lunch - fajitas with veggies and steak (no guac this time)
Dinner - Boneless, skinless chicken marinated in coconut milk-based curry sauce, spinach and goat cheese salad
Workout - personal training with Steve - lots of mid-back strength and some hand stands.
Post-workout - Life's Basics Plant Protein shake

Wednesday, 11/7 (Rest day!)
Breakfast - omelet with half an onion, about 1oz of goat cheese. ~10 almonds
Snack - nugo bar
Lunch - Spinach and mixed green salad, with onions, peppers, egg, sheep feta, herb vinaigrette plus 4oz steelhead
Snack - nugo bar
Dinner - Left over chicken with coconut milk curry sauce, 2 tsp almond butter

Thursday, 11/8
Breakfast - omelet with onions and peppers at work
Snack - nugo organic bar and ~10 almonds
Lunch - Steak salad on arugula
Snack - nugo organic bar, ~10 almonds
Dinner - chicken sausage and broccoli
Personal training with Steve - trap deadlifts, handstands, finish with 3x30 sec on the aerodyne
Crossfit - I go you go 5x10 wall balls, 3 min rest, 4x250m row, 3 min rest, 4x25 box jumps
Extra credit - banded muscle-ups, 1x5 orange band, 1x2 black band, 1x1 black band.
Snack - Life's basics protein drink (2 scoops), 1oz sweet potato, 2 tsp almond butter

Friday, 11/9
Breakfast - omelet with half onion, goat cheese
Snack - 10 almonds and 3oz beef jerky
Lunch - steak salad at Cuoco
Snack - 2 nugo organic bars and a few almonds
Snack again - Chicken spiedini at Cuoco
Dinner - "jar indian" chicken

Saturday, 11/10
Weighed in at 174 this morning, 1 lb lighter than post-leaning challenge weight.
Crossfit workout with Mike. Wod: I go/you go: 150m row, 125kg sled pull across gym, 40kg farmers walk back. 15 KB swings (28kg), farmers walk back, sled pull back. 3rounds. This about killed me.
Worked on handstands and muscle ups instead of doing mobility class. Nick showed me some new progression for muscle ups. Ring rows pulling to the bottom of the sternum rather than the armpit. Then rolling over the rings. Hard but good. Also did a couple sets of five with the orange band and a couple pulls with the black band.
Brunch - el diablo omelet and sautéed veggies. They put cheddar rather than goat cheese on my omelet :( so may be stuffy. Also I am having a diet coke which is bad for me as well. Lets see if I have a crappy weekend.
Snack 1 - 2 tsp almond butter
Snack 2 - 3 tsp almond butter
Snack 3 - 2 tsp almond butter, four slices (1oz?) of summer sausage
Dinner - Hummus, falafel, red peppers stuffed with sheep feta, gyros (probably too much)

Sunday, 11/11
Pre-workout snack - ~1oz of sweet potato and 3 tsp of almond butter
Workout with Andy - 32 kg x 21 KB swings, 150m row, 100kg sled pull x4 rounds
Post-workout - Omelet with sauteed root veggies and goat cheese
Snack - 2oz fried summer sausage and mayo, 2 tsp almond butter, 2 oz sweet potato
Snack - ~1 cup blueberries
Snack - 1 chicken italian sausage, ~1/2 cup root veggies, 2 tsp almond butter
Dinner - Left over jar indian (coconut milk based) chicken, root veggies

Monday, October 29, 2012

First week post Paleo-challenge food log

I finished the Paleo challenge food log Saturday and ate crap on Sat night and Sunday. Now I'm getting back on the wagon. I want to knock out 10 more lbs before I try to start just maintaining. I got up this morning and was saying to myself, as I ate breakfast "5 slices of salami, 3 tsp of almond butter..." and wondering if I was ahead or behind on calories for the day.  So I'm going to try to keep doing my food log.

Monday, 10/29
7am mobility with Steve
Breakfast - 5 slices of summer sausage, 3 tsp of almond butter
Lunch - spinach and mixed greens salad with sweet potato, feta, onions, peppers, herb vinaigrette and 4oz steelhead salmon
Snack - 12 almonds
Dinner - chicken curry made with curry sauce from a bottle. The main ingredient in the sauce was coconut milk which made it about 80% fat (yay!)
Also had some salad with goat cheese.

After dinner, went to personal training with Steve. Started out by rolling my pecs with a lax ball but I'm not too good at it. We spent the rest of the time doing snatch-grip deadlifts, bent over rows and butterfly sit-ups. The first two were to strengthen my mid-back, and the sit ups were to isolate the abs and take the hip flexors out of the exercise.
I was going to stay for Steve's 8:00 class but between the pt and the mobility class this morning I was pretty wiped out.

Tuesday, 10/30
Woke up sore this morning and decided I'd take the morning off of crossfit. I rolled my lats for 10-15 minutes and did some thoracic extension and rotation exercises. Made a]three egg omelet/scramble this morning with 1/2 an onion, 1/2 a pepper, and some salsa. It was cooked in Extra Virgin Coconut Oil.
Strangely, I was only able to finish half of it. I guess it's good if my body doesn't need so much fuel.

Lunch was steak fajitas with veggies and guac, hold the tortillas, beans, rice, and dairy.
Dinner - 5 Deviled eggs, 2tsp almond butter and 2 oz beef jerky

Wednesday, 10/31
Happy Halloween!
Breakfast - omelet with onions and peppers
Lunch - spinach and mixed greens salad with onions, peppers, jicama, sheep feta, herb vinaigrette and 4oz steelhead salmon
Snack - 12 almonds
Dinner - Blackened Salmon ceasar salad (no croutons or cheese) with caribbean jerk sauce
Workout - 6 pm level 2 class with Jess - 4x 30 second rounds each of 30lb DB thrusters, row for calories, 24" box jumps and burpees
Post-workout - 2tsp almond butter, ~4oz summer sausage, several slices of cheese (late night snack, not so good. :( )

Thursday, 11/1
Breakfast - summer sausage and peppers, pan fried. ~1oz of sheep gouda, 10-12 almonds
Lunch - salad at work (see above)
Snack - Nugo organic bar, 1 beef jerky, 1/2 cup blueberries, 1 diet coke (boo!)
Dinner - 2 beef sausage links, sauteed peppers and garlic
Workout - Wendler squats - finished with 7x106kg, then 100 DB thrusters with 5 burpees on the minute. Took me many minutes
Post workouts - 3 tsp almond butter, 1 tsp chili
Tomorrow night is Paleo Potluck, get to pick the winner of the Paleo Challenge!

Friday, 11/2
Breakfast - Builder's Bar protein bar
Snack - Nugo Organic bar
Lunch - Salad at work
Snack - 10 almonds, 3/4 cup frozen blueberries, reheated leftover omelet from Wednesday
Caught a cold or something, so skipped crossfit today. Headed for the Paleo Potluck tonight.
Paleo potluck - several deviled eggs, a leg of chicken, some kale chips, goat cheese, and a few bites of chicken sausage
Unfortunately, I didn't win the Paleo challenge this year, but on the other hand, I did lose 15 lbs so that's a nice consolation.

Saturday, 11/3
Workout - Level 2 class with Mike. You have 20 minutes. Do 15 bear crawls (across the gym and back). Then work up to 3 heavy reps of Clean and Jerk, Front Squat and Snatch. I did 50-60-70 C&J, 70-80-80 FS, and 50-50-50 Snatch. Then did Dave's mobility class.
Brunch - El Diablo omelet (onions, peppers, jalapenos, goat cheese, cholula)
Lunch - 2 beef sausages w mayo
Dinner - bison hamburger patty with mayo, 2 tsp peanut butter (ran out of almond butter)
Midnight snack - ~1oz of summer sausage

Sunday, 11/4
Pre-workout - ~1oz sweet potato
Workout - 9am with Andy
Post-workout - omelet with ~2oz summer sausage. ~2oz sweet potato
Snack - 10 almonds, ~2oz summer sausage
Snack at kid's bday party - Carrots and celery with hummus
Snack - 1oz of beef jerky
Dinner - 3 tsp almond butter, 5 slices (~1oz) summer sausage with Salsa

Sunday, October 21, 2012

Paleo challenge v4, Week 7 food log

Sunday, 10/21
Breakfast - scramble with half onion, goat cheese. 4 tsp almond butter
Lunch - 1 oz beef jerky, ~25 almonds, salad (mixed greens) with chicken filet topper
Dinner 1 - jumbo Chicago style hot dog at o'hare, topped with onions, peppers and a pickle
Dinner 2 - 3 oz beef jerky and another 20 almonds or so during an 8 hour overnight flight

Monday, 10/22
Lunch - burger, no bun. Sautéed veggies
Snack - 3oz beef jerky (I noticed it has evaporated organic cane juice, 5g sugar :( )
Dinner - 5oz ribeye steak

Tuesday, 10/23
Breakfast - scrambled eggs (I think there was some cheese in them) and smoked salmon
Lunch - some sort of chicken satay, I think there was no breading on it, just spices. 10 almonds
Snack - 2 more satays, and a few more almonds and two strawberries.
Dinner - chicken burger, no bun, with mayo
Snack - 10 almonds

Wednesday, 10/24
Breakfast - spinach and onions omelet
Lunch - 4 chicken drumsticks, three slices of avocado, two strawberries
Snack - 15 almonds, 2oz beef jerky
Dinner - burger, no bun, and crappy little salad in airport
Snack - 1oz beef jerky
Will be glad to be home!

Thursday, 10/25
Breakfast - scrambled eggs with nothing in them :(
Lunch - 3oz beef jerky, 18 almonds-
Snack - 3oz beef jerky, 20 almonds
Dinner - jumbo Chicago dog, no bun

Friday, 10/26
Breakfast - omelet with onions and peppers
Lunch - spinach and mixed greens salad with 4oz steelhead salmon
Snack - 3 tsp almond butter
Dinner - 2 tsp almond butter

Saturday, 10/27
Workout - 7am with Jim, mobility with Dave
PICTURE with Nancy
Brunch - Bloody Mary, el diablo omelet with no fruit, potatoes or toast. Could only drink about 1/4 of the Bloody Mary.
Lunch/snack - summer sausage, almond butter
Dinner - chili, wine, a few mini Hershey bars :(

Sunday, 10/28
Breakfast - made my own Chili con Queso - leftover lamb burger, pace picante sauce and goat cheese crumbles, heated up in the skillet. And a few almonds
Lunch - Omelet with onions, a few slices of summer sausage, the last of the goat cheese crumbles
Snack at a party -- a glass of champagne and several hands full of candy corn :(
Workout - 5pm with Steve, did "Frelen" -- Take Fran, augment with a little Helen = Frelen.
Dinner - lamb-balls with peas, onions and ginger. Chick peas in indian spices.

I think I'll declare tonight the end of my Paleo challenge. Start - 190 lbs, Finish - 175 lbs

Tuesday, October 16, 2012

Paleo challenge v4, week 6 food log

Monday, 10/15
Breakfast - red pepper omelet, 2tsp almond butter
Lunch - Spinach and mixed green salad with 4oz salmon
Snack - 2 nugo organic bars (boo)
Dinner - 2 oz summer sausage, 1/2 small sweet potato, 2 tsp almond butter
Workout - 8pm w Steve. Dragging ass on Christine, 13:51
Post workout - 2 tsp almond butter, 2 slices of goat cheese

Tuesday, 10/16
Breakfast - egg and chicken burrito, hold the tortilla, at airport qdoba
Lunch - carne Asada with guacamole and salsa. No carbs
Workout - core stabilization at core crossfit with Annelisa!
Dinner - small steak (7oz?), asparagus and salad with onions, green peppers and Italian dressing

Wednesday, 10/17
Breakfast - omelet with onions and peppers
Lunch - fajita meat and a few veggies
Dinner - flank steak, asparagus, sweet potato
Dessert - 2 fiber tablets, 2 tsp almond butter, ~1oz of goat cheese

Thursday, 10/18
Workout - xfit with Jess and mobility with Sean
Lunch - fajitas, no carbs or dairy
Snack - nugo organic bar
Dinner - flank steak, sweet potato, cabbage, 2 tsp almond butter

Friday, 10/19
Workout - xfit with Jess, mobility with Jim
Lunch - spinach and mixed greens salad, 4oz salmon, almonds
Dinner - lamb meat balls, cauliflower, 3 tsp almond butter
Other - I had tonic water at the bar and they gave me sugared version, I had several sips before I sent it back. :(

Saturday, 10/20
Breakfast - scramble with onions, Serrano peppers and goat cheese
Workout - level 2 with Jim - just dumb. Finished w 145kg DL
Lunch - two Hebrew national hot dogs with ~1 tsp mayo. Cauliflower, 2 tsp almond butter.
Snack - 2 tsp almond butter
Dinner - ~2oz of summer sausage, pan fried with mayo. Scramble with onion, Serrano pepper and goat cheese. 2 tsp almond butter

Monday, October 8, 2012

Paleo challenge v4, week 5 food log

Monday, 10/8
Breakfast - reheated sausage and peppers, 2tsp almond butter
Lunch - spinach and mixed greens salad with assorted veggies and salmon toppers
Snack - nugo organic bar from vending machine
Dinner - 1.5 burgers (6oz?) with mayo, 1 tsp peanut butter, 10 spears asparagus
Workout - 140kg max deadlift (PR!), then 8 min amrap (8 thrusters, 8 burpees over bar, 8 chinups)
Post-workout snack - Plant protein shake (

Tuesday, 10/9
Breakfast - omelet with peppers and onions at work
Lunch - nugo organic bar and spinach and veggies salad with fish topper
Workout - 5pm Level 2 with Andy
Dinner - Plant protein shake, 2 breakfast sausages (about 1.3oz each), 3 slices of sweet potato, 2 tsp almond butter and three slices of cheese

Wednesday, 10/10
Workout - mobility class with Becky
Breakfast - omelet with peppers and onions at work
Lunch - Small bowl of chili, mixed seasonal vegetables
Snack - I had a little almond binge - 17 almonds....
Dinner - steak, took half home in a doggie bag, and carrots/parsnips sauteed in oil. marinated kalamatas as appetizer
Snack - 2tsp almond butter

Thursday, 10/11
Breakfast - onion scramble, with one chopped up seranno pepper. 2 tsp EV coconut oil used to saute.
Lunch - spinach and mixed green salad with onion, pepper, sheep feta, yams, and two pieces of fish
Dinner - 5 oz steak, 2 tsp almond butter
Workout - personal training with Steve then 8pm xfit with Steve. Extra credit - 1 unassisted muscle up.
Post workout snack - 2 oz summer sausage, 1 tsp mayo, 4 sliced of sweet potato and proanax antioxidant supplement.

Friday, 10/12
Breakfast - pepper omelet with ev coconut oil and antioxidants
Lunch - fajitas, hold the dairy and carbs plus guac
Dinner - salmon with vegan dour cream, cucumber and onion salad, and apple, cabbage and onion salad.
Dessert - 3 tsp of almond butter (yay fat!) and proanax antioxidants,

Saturday, 10/15
Breakfast - sweet potato omelet with goat cheese, 3 tsp almond butter
Workout - skills testing!
Lunch - 4 oz summer sausage, some pan fried, some raw. With mayo and salsa. Several oz of sweet potato and 2 tsp of almond butter
Snack - 3 slices if cheese
Dinner - ~4oz grass fed burger with grilled onions and peppers, are some of my wife's spinach salad with goat cheese.
Midnight snack - 2 tsp almond butter

Sunday, 10/14
Workout - 9am with Andy
Breakfast - scramble with leftover steak and Serrano peppers and goat cheese. A few slices of sweet potato. 2 tsp of almond butter

Lunch - omelet with ground beef, goat cheese, salsa, peppers and onion. I think I are too much....but it was good. Gonna need a light dinner.

Dinner - 2tsp almond butter, 3 chicken breakfast sausages (4oz), a spoonful of cabbage and apple salad. Hopefully this makes up for my big meals earlier

Monday, October 1, 2012

Paleo challenge v4, week 4 food log

Week 3 ended on a tough note...weddings are bad for diets, especially with old college buddies. I'm trying to get back on the straight and narrow.

Monday, 10/1
Breakfast - Onions and salsa omelet, plus about 1oz of summer sausage
Lunch - 6oz Bbq brisket with bbq sauce
Snack - 2 organic bars from the vending machine
Snack - 5 deviled eggs
Workout - 6pm with Scott
Dinner - ~1oz sweet potato with salsa, ~1oz summer sausage with 1 tsp mayo, 1 tsp almond butter

Tuesday, 10/2
Breakfast - Sauteed onions (1/2oz) and lean chicken sausage (3oz) with 1 tsp mayo, and 2 tsp+ of almond butter
Lunch - turkey with mayo, chicken salad, and green salad with balsamic vinaigrette.
Snack - Organic bar from vending machine
Second snack - Chicken spiedini at Cuoco
Dinner - Steak Fajitas, hold the tortilla, rice, beans, and sour cream
Dessert - one glass of wine and half a tub of popcorn at the madonna concert

Wednesday, 10/3
Breakfast - Sauteed onions and sausage, and 1 egg  up. 1oz summer sausage and 1 tsp mayo. 1 tsp of almond butter (maybe two?)
Lunch - Steak fajitas, hold the carbs and the dairy, just beef and veggies. And guac.
Workout with Steve at 4pm class
Dinner - 1oz of summer sausage, 1 tsp of mayo, Sauteed sweet potato and red pepper.
Snack - 1 tsp of almond butter and a couple slices (<1oz) of summer sausage

Thursday, 10/4
Workout - Mobility class with Dave. Dip handle support to L-sit, and Pistol Squat practice
Breakfast - Sauteed peppers and sausage, in coconut oil rather than walnut oil today. Two tsp of almond butter.
Lunch - Fajitas, hold the carbs, plus guac.
Snack - 2x Nugo organic bar from vending machine
Dinner - 1 sweet potato (6oz?), 1 chicken sausage (3oz) with 1tsp mayo, 1 tsp almond butter
Workout - 8pm with Steve!

Friday, 10/5
Breakfast - Pepper and onion omelet at work
Snack - 9 almonds
Lunch - Steak salad at Cuoco, hold the croutons and parmesan
Snack - 9 almonds
Workout - 5pm with Steve - Level 2
Dinner - 2 salmon burgers, Sauteed spinach with a few mushrooms, onions and raisins, and goat cheese.
Dessert - 1 tsp of almond butter
Midnight snack - a couple slices of salami and a tsp of peanut butter

Saturday, 10/6
Workout - level 2 class with Steve, then mobility with Dave
Brunch - el diablo omelet - jalapeño, onions, peppers, cholula and goat cheese. Left potatoes and fruit on plate and gave the English muffin to the kids
Lunch - ~3oz of summer sausage, 1tsp of mayo, 1 tsp of almond butter
Dinner - Mediterranean albacore salad at Ray's
Midnight snack (boo!) - 2 cups blueberries

Sunday, 10/7
Workout - 9am class with Andy
Breakfast - Veggie protein powder shake (23g protein), 1/2 onion (sort of caramelized) with pepper-infused goat cheese thrown in, 2 tsp of almond butter, and 1.5 cups blueberries
Snack - 3oz of sweet potato, sauteed in walnut oil, 1 hebrew national hot dog (~2oz), 2tsp of almond butter
Second Snack - 7 slices (2oz?) of salami with 1 tsp of mayo, 1/2 onion sauteed, 1 tsp of almond butter
Dinner - Sausage, onions and peppers sauteed in walnut oil

Monday, September 24, 2012

Paleo challenge, v4, Week 3 food log

Monday, 9/24
Breakfast - Onions and peppers omelet
Lunch - Sliced turkey and mayo, Tuna salad, onions (basically a make your own sandwich lunch at work, hold the cheese and bread)
Snacks - about 14 almonds, give or take, and a gluten free, dairy free, soy bar from the vending machine
Dinner - 1.5oz summer sausage, pan fried and dipped in ~1tsp mayo. Omelet cooked in summer sausage grease and a bit of walnut oil, with sauteed onions and salsa.
No crossfit tonight, too tired. :(
Snack - 3 slices (1/2oz?) of summer sausage with a tsp of salsa on each, and 2tsp of peanut butter

Tuesday, 9/25
Breakfast - Onions and peppers omelet
Lunch - Big bowl of chili
Snacks - 2x Organic bar from the vending machine.
Dinner - omelet with onions, sweet potato, salsa and three slices of summer sausage

Wednesday, 9/26
Yom Kippur so fasted all day.
Dinner - Gyros, peppers stuffed with feta and olives, a few sautéed peppers and onions and a little of my wife's hummus.
Dessert - 1 cup of blueberries and 2tsp organic almond butter.
Workout - 8pm with Mike, Tabata x4!
Post-workout snack - 8 slices of summer sausage, pan fried dipped in mayo and ~2oz of sweet potato

Thursday, 9/27
Breakfast - several slices (2oz?) of summer sausage, 2tsp almond butter
Long airplane ride
Afternoon snack -11 almonds, 2.5oz beef jerky
Workout at hyperfit USA in Ann arbor, Julie foucher's gym
Dinner - deviled eggs, chicken stuffed with duck sausage

Friday, 9/28
Lunch - ~4oz ribeye, diet coke, sautéed greens (probably chard)
Workout at Oakland county crossfit
Dinner - half slab of buffalo ribs with jack Daniels BBQ sauce. Two glasses of wine
Dessert - many glasses of wine

Saturday, 9/29
Breakfast - two Kind nut and fruit bars
Lunch - 2oz of beef jerky and a handful of cashews and almonds.
Dinner - went to a wedding. beef with chimmichurri sauce, salad, lots of wine.
Dessert - 6 pieces of candy corn, one small carrot cake cupcake with frosting, more wine and a 40 ouncer of "Steel Reserve 211" while sitting around the bonfire.

Sunday, 9/30
Woke up with a stuffy nose from my gluten-filled 40 ouncer.
Breakfast - omelet with peppers and onions and three pieces of bacon
Lunch - 1oz of beef jerky and a handful of almonds
Snack - Philly cheese steak on the plane, hold the bread.
Another snack - ~1 cup of blueberries, a couple oz of sliced summer sausage with pace picante salsa and a few slices of sweet potato
Dinner - after snacking for the previous hour, for dinner I had a few more slices of summer sausage, pan fried, dipped in mayo. Then sauteed some onions and through in picante sauce for a little super salsa. Finished off with a slice of goat cheese and a tsp of almond butter.

Monday, September 17, 2012

Paleo Challenge, v4, week 2 food log

Monday, 9/17
Breakfast -- Chicken italian sausage, 4.75oz, 3 tsp organic peanut butter
Snack -- 1 cup frozen blueberries. 1 tsp organic peanut butter, 2oz organic beef jerky
Lunch - veggie omelet (spinach and mushrooms), 11 sweet potato tots (the restaurant says there is no breading/gluten on them, it's hard to tell) dipped in chipotle aioli
Dinner -- 4.75oz chicken italian sausage, 1tsp organic peanut butter, 1 tsp mayo, 2oz of sweet potato, 1 lemon's worth of juice squeezed into my water, and 1 slice of apple without honey (for Rosh Hashanah)

Tuesday, 9/18
Breakfast - Onion omelet, made with walnut oil, 2tsp organic peanut butter
Lunch - Portage Bay Cafe, some kind of spicy beef hash. They left the potatoes out, so it was beef, onions, and peppers sauteed and then two eggs on top. Yum! But probably two meals worth of food at least.
Snack - one piece of beef jerky
Dinner - backed way off on dinner. 3oz (2 blocks) of sweet potatoes, half a chicken sausage, and 1 tsp of organic PB
Post-dinner Crossfit, 8pm with Steve!
Post-workout -- 1tsp of organic peanut butter and two glasses of lemon water

Wednesday, 9/19
Breakfast - Intermittent fasting, skipped breakfast
Lunch - Spinach and mixed greens salad, with onions, peppers, sheep feta, hard boiled egg, 6oz steelhead salmon and herb vinaigrette dressing. 9 almonds.
Snack - 6 almonds, 3oz beef jerky
Dinner - One chicken sausage, 2tsp organic peanut butter, salad with peppercorn blackberry vinaigrette (some sugar in this) and grated goat cheese, and 3oz sweet potato
Dessert - 8pm Crossfit with Mike!
Post workout snack -- 1oz organic beef jerky, 2 tsp organic peanut butter

Thursday, 9/20
Breakfast - Peppers and onions omelet
Snack - Going with a Cheat day snack, since my weight loss has started to plateau. Two top pot donuts! Plus one organic beef stick at the Farmer's market outside work. Plus a diet coke (booo)
Lunch - Spinach and mixed greens salad, with usual condiments
Snack - Chicken Spiedini at Cuoco plus a diet coke (booo)
Snack - 2tsp peanut butter
8pm Crossfit with Steve. My ass was dragging. Shorter time on handstand than everyone, less weight on deadlift, less weight on wod, and slower on the double unders. Maybe the diet is catching up with me.
Dinner - two hebrew national hotdogs (100g total) with about a tsp of mayo, 4oz sweet potato, about 2tsp of peanut butter

Friday, 9/21
Breakfast - 2oz sweet potato, 2 tsp peanut butter, Hebrew national hot dog and a tsp of mayo
Headed for the airport now. Gonna have to stay focused this weekend. Good news is I am going to two new crossfits in phx this weekend!
Second breakfast - peppers and onion scramble at the airport, diet coke
Lunch - flat iron steak salad topped with salsa
Crossfit with Annelisa at core crossfit in Phoenix
Dinner - flat iron steak with double seasonal veggies and a Caesar salad hold the croutons and Parmesan.

Sunday, 9/22
Early morning mobility class at core crossfit
Breakfast - omelet with peppers, onions and jalapeño. 1 sausage link, 3 pieces bacon. Two diet cokes
Lunch - lamb kebab with some lettuce and some sort of dressing. 1/4 cup-ish Hummus. 2 diet cokes. Feeling a little sluggish this afternoon, maybe due to diet cokes?
Dinner - hummus on veggies, Caesar salad without croutons or Parmesan, beef filet, and asparagus

Sunday, 9/23
Breakfast - peppers, onions, jalapeño omelet, a few mixed berries, 1 sausage link, 1 strip of bacon
Lunch - Vienna beef hotdog, mustard and a few onions
Snack - 14 almonds and ~4oz beef jerky, 2 oz sweet potato
Pre-workout snack - a couple oz of sweet potato
Workout - 6pm with Steve!
Dinner - Omelet with half an onion and a couple oz of sweet potato, sauteed in walnut oil, 2tsp peanut butter

Monday, September 10, 2012

Paleo Challenge, v4! (week 1 food log)

We're starting the Paleo challenge at the Crossfit again this week. I'm going to try Paleo + Zone again and see how far I get with that, along with minimizing alcohol intake for the next seven weeks. I have a wedding to attend in week 4 in Michigan, so I will probably have to break the alcohol rule there. I took my picture a couple days ago, and since have been alcohol free and trying to adhere to the Zone diet.
Food log starts today, 9/10.

Food log, week 1:
Monday, 9/10
Breakfast - Onion Scramble (1 red onion, 3 eggs, cooked with walnut oil) + 1oz summer sausage
Lunch -- Steak salad (~4oz?) with lettuce, a little red pepper, hazelnuts, and lemon thyme vinaigrette
Snack -- one bottle of "Just Greens" juice from Columbia Gorge Organics. 100 calories, 13 g of carb. It''s made of celery, kale, spinach, and cucumber juice.
Dinner -- 6 florets of pan-fried broccoli (sauteed in walnut oil and garlic), ~2oz of sweet potato, 1 chicken italian sausage (3oz), 1oz summer sausage, left over pickled cabbage salad of some sort.

Tuesday, 9/11
Breakfast -- Skipped
Snack -- 9 almonds
Lunch -- 4 oz grassfed beef burger, sauteed vegetables (not sure how much. probably a couple cups) plus 6 almonds
Afternoon of snacks -- 6 more almonds, 2x Beef Jerky from Brave Horse (maybe about 3oz each?), 5 small deviled eggs. Good news is I drank water rather than wine during my snack breaks!
Dinner -- One piece (3 oz?) of chicken with bottled "Hyderabad Korma" sauce. about 12 broccoli florets.
Dessert -- Crossfit 8pm with Steve!

Wednesday, 9/12
Breakfast -- Red Pepper Omelet (1 Red Pepper, 3 eggs, a bit of walnut oil)
Snack -- 6 almonds
Lunch -- Spinach and mixed green salad with pickled onions, red/green peppers, sheep feta cheese, herb vinaigrette, ~6oz steelhead and sauteed veggies
Snack -- 6 almonds
Appetizer -- Crossfit 5pm with Duncan!
Dinner -- Blackened Salmon Ceasar salad with habanero jerk sauce at Hale's

Thursday, 9/13
Breakfast -- Onions and Pepper omelet at work, 1/2 tsp of peanut butter, a few slices of sweet potato
Lunch -- Spinach and mixed green salad with pickled onions, red/green peppers, sheep feta cheese, herb vinaigrette, ~6oz steelhead
Snack -- 6 almonds and beef jerky at the Bravehorse
Dinner -- went to Art of the table with three non-crossfit, non-paleo friends and had the salad course, the cod with veggies (left the taters on the plate) and sauteed zuchini with pesto and some other stuff. Very complex dishes, so I don't remember all the details. But I was able to make it through the dinner with nothing other than water and one Dry soda to drink.

Friday, 9/14
Breakfast -- Green pepper and onion omelet at work
Lunch -- Spinach and mixed green salad with pickled onions, red/green peppers, sheep feta cheese, herb vinaigrette, ~6oz steelhead
Snack -- 12 almonds, 5 thin slices of sweet potato
Appetizer -- Crossfit 5pm!
Dinner -- 4oz hamburger, 1tsp of mayo, 6 broccoli florets, a little bit of dill cucumber onion salad, 1 tsp of organic peanut butter. Skipped the gluten free cupcakes and snicker doodles for dessert.

Saturday, 9/15
Per-workout snack - 5 slices of sweet potato
Workout x2 - level 2 with Jim and then mobility with Dave!
Brunch - el diablo omelet at hale's. Peppers, onions, jalapenos, goat cheese and cholula plus three eggs.
Snacks - 2 tsp peanut butter and 3oz beef jerky
Dinner - 2 BBQ chicken drummettes, 3-4oz of salmon, sautéed veggies (asparagus, zucchini, carrot, onions), salad (left the blue cheese and apple chunks on the plate)

Sunday, 9/16
Brunch - special omelet. Italian sausage, guacamole, poco de gallo and goat cheese. Yum. Biscuit that comes with goes to my son.
lunch - fajitas. Beef, peppers, onions, guacamole. No beans, rice or tortilla.
Pre-workout snack - The last few slices of sweet potato (about 1/6 of a tater)
Workout! - 6pm class with Steve: 25 barbell thrusters + 25 box jumps (x3) then total of 60 KB Swings and 60 goblet squats
Dinner - 2oz summer sausage, 1 large bell pepper = 2 cups = 8oz = about 1.6 blocks carb, sauteed in ~1tsp walnut oil with 2 eggs for a scramble, 2 glasses of water with one lemon squeezed into them.
Snack - 1 tsp peanut butter before bed.

Monday, April 16, 2012

Food log week 4, going on vacation

We are on vacation this week, as it's Toby's spring break. I got to sleep in this morning and go to Jim's mobility class today at 9. It was pretty fun, we did "climbing." Start below the bar, swing your legs up and get above the bar. Harder than it seems. This afternoon we're heading to Chelan for the week for a relaxing week of nothing...hopefully in the sun. Our packing list started with 2 ipads, 2 kindle fires, 2 iphones, a Wii, and a Roku. I hope we'll do a little something that doesn't involve screens. I think I will take a kettle bell and some running shoes and see if that helps.
Post workout breakfast: started out with about 2 oz of summer sausage, fried in the skillet. Used the grease from this to saute half an onion and a whole green pepper along with some ground red pepper and salt, and threw in 3 eggs for an omelet. Yum! This may end up being lunch too!
Trip to Chelan: had some beef jerky and diet coke from the gas station. No allergens listed on the beef jerky package, and soy sauce wasn't in the ingredients list, so hoping there was no gluten in it.
Dinner: Fajitas - Steak, peppers, onions, guacamole.

Breakfast: Omelet with a sauteed green pepper
Lunch: snacked around the house - dried pineapple, fruit and nut bar.
Dinner: Chicken wings with buffalo hot sauce and celery (no blue cheese)

Breakfast:Omelet with green pepper
Lunch: Omelet with peppers, onions, capers. Had dessert of lemon meringue pie but avoided the crust. (Bad!)
Dinner: Steak fajitas again.

Breakfast: Found a cafe that made gluten/dairy/soy/nut free crepes, and had mine with salami, goat cheese, peppers, onions, lots of good stuff
Lunch: Snacked on dried pineapple and organic "bars" from the cafe during the drive home
Dinner: 2 hebrew national hot dogs

Breakfast: peppers and onion omelet at work
Lunch: Builder's bar from the vending machine
Dinner: thinly cut steak cooked in gluten free flour breading. Salad with raspberry vinaigrette

Went to Crossfit for two hours (yay!)
Post-workout: had an omelet with goat cheese and sauteed onion
Dinner: foraged in the cupboard, found some gluten free pretzels and finished the dried pineapple

Breakfast: omelet with goat cheese
Lunch: two hebrew national hot dogs
Dinner: Anahola Granola bar, which is gluten free but has lots of bad stuff including butter and honey, but oh so yummy. Also some more gluten free pretzels

Tuesday, April 10, 2012

Paleo challenge, week 3

Monday: Crappy allergenic day today! The poor diet over the weekend really hurt me today, as I was sniffling and sneezing all day. I am blaming on the dairy I ate over the weekend. I hope to get on the straight and narrow  for the next few days and have my allergies recede.
Breakfast: peppers and onion omelet
Snack: Builder's bar
Lunch: sauteed veggies and roasted chicken
Snack: 70% chocolate bar
Dinner: carne asada sandwich, hold the cheese and bun, with lime-cilantro aioli, and ceasar salad hold the croutons and parmesan
So not super-straight and narrow, but no dairy.

Breakfast: Omelet
Lunch: at the airport, burger no bun, and pickles and onions. And a side salad of basically lettuce with italian dressing.
Dinner: With my team on the road, couldn't have meatballs with red sauce, or pasta, or little quesadilla things. I ended up eating a piece of chicken and some salad. and a few glasses of wine.
Dessert: a few more glasses of wine

Breakfast: Scrambled eggs with tabasco sauce. No veggies to be seen at the hotel buffet.
Lunch: Chicken ceasar salad with the croutons pulled off. Got a little parmesan but not too bad.
Dinner: One mushroom stuffed with goat cheese, with what looked like crumbs on the top (boo) for appetizer, then beef, onions and peppers, and guacamole for dinner. Several glasses of wine.

Breakfast at the airport: Jumbo Wagyu beef Hot dog with onions and peppers, dried fruit mix and almonds.
Lunch: Builder's bar
Dinner: 8oz Grass Fed Beef Tenderloin and some broccolini
Dessert: Mini kosher-for-passover fruit slices (boo)

Breakfast: Builder's bar at work
Lunch: Mixed greens and spinach salad with peppers and onions, and steelhead filet topper.
Snack: a couple glasses of wine
Dinner: Paleo potluck at the gym - several pieces of chicken in tamari sauce, and I accidentally had some cow cheese feta which I thought was sheep's milk

Post-workout breakfast: Pan-fried summer sausage and a couple slices of sweet potato
Lunch: Went to agua verde and had steak/peppers/onions tacos, hold the tortillas. I asked them to hold the cotija cheese as well,but they forgot. I scraped most of it off, but still got some. Also had a side of quac and some salsa.
Snacks: more summer sausage
Dinner: Salad with vinaigrette and goat cheese, and tea eggs (leftovers from Paleo potluck, thanks Dora!)

Sunday: missed the workout because I was so sore from yesterday's leg burner.
Breakfast: Pan-fried summer sausage, and three slices of sweet potato fried in the grease from the summer sausage, along with salt and crushed red pepper. Yum.
Lunch. More summer sausage.
Dinner: Grassfed beef from Amazon Fresh, and a salad with raspberry vinaigrette, goat cheese crumbles, and capers (yum)

Monday, April 2, 2012

Paleo Challenge, week 2!

Not such a good start to week 2.
Breakfast: Builder's bar (gluten and dairy free, but has soy) from vending machine at work.
Lunch: Chili (gluten free)
Snack: Another Builder's bar from vending machine
Dinner: Turkey burger, leftover ceasar salad and some new salad with goat cheese crumbles and raspberry vinaigrette and a couple slices of summer sausages.
Dessert: small bowl of blueberries.

Breakfast: Again, a builder's bar.
Lunch: Corned Beef Hash and eggs. Gluten and dairy free, but it had some taters and other root vegetables in the hash.
Afternoon snack: Builder's bar
Dinner: Chicken cooked in the crock pot with carrots and celery, plus asparagus
Dessert: three bowls of blueberries.

Breakfast: Several slices of summer sausage and two eggs: up.
Lunch: Fajitas, hold the carbs
Snack: builders bar and dark chocolate - 70%
Dinner: Three glasses of wine, some slices of summer sausage and blueberries

Breakfast: Peppers and onions omelet
Snack: Builder's bar
Lunch: Burger, hold the bun, plus sauteed veggies
Dinner: two slices of muenster cheese (my wife left it out, so I had to eat it!) and about an oz of summer sausage. Plus two hebrew national kosher hot dogs.

Breakfast: Peppers and onions omelet
Snack: Builder's bar
Lunch: Salad with chicken
Snack: Builder's bar
Dinner: Went to Linda's market kitchen and had a beet and shallot salad, halibut crusted with sheep's milk cheese and rice krispies, and creme brulee. Several glasses of wine.

Breakfast: Hebrew National hotdogs in an omelet.
Lunch: Corned Beef Hash with two eggs up.
Dinner: Seder! Eggs, gluten free matzah, charoset, brisket, lemon pie with rice krispy treat crust, sweet potato dish, and roasted veggies.

Post-workout brunch: Left over brisket and glass of crystal light, two hot dogs and some goat cheese.
Afternoon snack: Lots of peeps! and a glass of crystal light, and a couple slices of muenster
Dinner: 1 hot dog with mayo, some goat cheese,

Note to self: My sinus allergies have been really bad today. I'm crediting that with the dairy that I ate on Friday night (Creme Brulee) and the couple slices of muenster cow cheese that I ate today. Also, Peeps say on the package that they are gluten free, but may contain milk. Weird.

Monday, March 26, 2012

Paleo Challenge v3! Week 1

I started my third Paleo challenge today, sponsored by Level 4 Crossfit...the day started off strong but decayed quickly.

Breakfast was sauteed onions and peppers in a three egg scramble. Washed down by a glass of kale-cucumber-celery-lemon-apple juice, made last night in our juicer.
Lunch I went out to Cactus, the mexican place in our building. I had water, which was good, and got a goat cheese queso fundido, hold the tortillas as an appetizer. It appears though that the goat cheese queso fundido was a little goat cheese and a lot of cow cheese, which left me with stomach trouble throughout the after noon. For lunch I had fajitas, hold the tortillas, beans and rice, which really meant sizzling steak with some caramelized onions, guacamole and salsa. Not bad actually, except the cheese. This is causing me some sneezing tonight as well.
For snack, I had some peppers, celery, and carrots, with a little hummus and some trail mix, hold the choco-chips.
For dinner, I had pesto-stuffed chicken and some green beans, some veggies and a little hummus. And two glasses of wine.

Not a terrible day, but not such a good day as well. We'll see if I can do better tomorrow!

Started the day with the last glass of kale++ juice.
Skipped breakfast this morning and had a "builder's bar" for mid-morning snack. It's gluten and dairy free, but does have soy. 20g of protein, 20g of carbs, although it's labeled "low glycemic."
Lunch - salad at the whole foods, including spinach, mixed greens, balsamic vinegar, onions, red peppers, pulled chicken, an egg.
Mid-afternoon snacks - about 30 almonds, and a couple oz of beef summer sausage.
Dinner - steak (around 5-6 oz) and asparagus with organic coconut spread, salt and black pepper, and montreal steak spices (which has garlic which is bad for me)

Breakfast: a few slices of summer sausage
mid-morning snack: a handful of almonds (maybe 20?)
lunch: salad at the cafeteria. Spinach and mixed greens, peppers, pickled onions, herb vinaigrette and 2oz salmon on top
afternoon snack: builder's bar, two glasses of wine
more afternoon snack: summer sausage with goat cheese
dinner: 4oz turkey burger, salad (mixed greens with strawberry vinaigrette and goat cheese crumbles)
Midnight snack: summer sausage and blueberries

Breakfast - Onions and peppers omelette at work
Snack - 10-20 almonds
Lunch - salad with peppers, onions, yams, salmon
Afternoon snack - builders's bar x2!
Arrive home snack - a few slices of summer sausage
Dinner - grass fed organic beef steak, salad with raspberry vinaigrette and some blueberries

Started the day at the PT - She said my shoulder is much stronger, and I probably have one more visit before I graduate!
Breakfast - I had a bowl of blueberries before heading to the office
Mid-morning snack: handful of almonds
Lunch: Lamb burger with feta and some kind of fancy aioli
Afternoon snack: Builder's bar
Second afternoon snack: two glasses of red wine
Dinner: Steak oscar, hold the oscar, sub asparagus for the potatoes
Dessert: Bowl of blueberries

Heading for 9am Crossfit for the first time in almost two weeks. Ugh. Gonna fuel up with a bowl of blueberries.
Got home and made myself a 3 egg, 1 pepper, 1/2 onion, left over steak omelet. And topped it off with kale-cucumber-lemon-blueberry-ginger juice. I subbed frozen bbs for the apples because they are lower GI, but it didn't work well. None of the juice came out of them. And I didn't have celery because I used it all last week. Anyway, I have some learning to do wrt the juicer!
Lunch: Isernio's chicken sausage, bowl of blueberries and a second glass of kale juice concoction.
Snack: Another isernio's chicken sausage and another bowl of blueberries
Dinner: Peppers and onions scramble, same as breakfast, but added a few goat cheese crumbles in for the dinner version.

9am Crossfit followed by 6 Brown n Serve turkey sausage links (3.6oz), 2oz sweet potato, ~2oz beef summer sausage, fried in a pan, and about a teaspoon of mayo to dip it in. Finished off by a half bowl or so of blueberries
Lunch was more of the same -- beef summer sausage and blueberries, and a few more slices of sweet potato
Snack was more of the same -- sort of continuous eating throughout the day.
Dinner: Chicken ceasar salad hold the croutons and cheese, and several slices of sweet potato.