kayell Posted August 4, 2012 Share Posted August 4, 2012 I'll be starting a new W30 August 5. Vacation rebound interfered with today's planned start. The vacation was great, my grandkids are fabulous, NM was bright and sunny and no humidity, and the food was quite fine. Coming back to VA was like walking into a steam bath, but all the green is really nice. Quite sure that dairy (congestion) in much quantity, sugar (mood swings) and beans (OMG gas!) are big problems for me. Don't really know about the grains, but they seem like a waste of time and calories to me anyway, so I only sampled a small piece of my daughters homemade bread. Enjoyed a dry cider (delicious) and totally splurged the last night on a crème brûlée which I paid for in the morning but was worth it nonetheless. This month I'm going to concentrate on: Regular meal times starting at @1 hour after waking Make sure every meal has at least 1 palm protein and some leafy greens (and all the other W30 stuff of course) Snacks must contain protein (I'm not hungry if I'm not willing to eat a boiled egg) 8 hours or more sleep a night, going to bed shortly after dark and waking at dawn Short walk every morning 3x week resistance exercise MWF Log Template PM Bedtime AM wake time Hours sleep Morning Walk Resistance Exercise - MWF Meal 1 – ___AM Protein: ____, _ palms Vegetables: Fat: Fruit: Other: Meal 2 – ___PM Protein: ____, _ palms Vegetables: Fat: Fruit: Other: Meal 3 – ___PM Protein: ____, _ palms Vegetables: Fat: Fruit: Other: Snack Protein: ____, _ palms Vegetables: Fat: Fruit: Other: Link to comment Share on other sites More sharing options...
Derval Posted August 4, 2012 Share Posted August 4, 2012 You are super organised, a gal with a plan! Look fwd to your log #2. Link to comment Share on other sites More sharing options...
kayell Posted August 5, 2012 Author Share Posted August 5, 2012 Day 1 9:30 PM Bedtime 6:20 AM wake time 8.5 Hours sleep (figuring 20 minutes to sleep) 7:20 Morning Walk: 2x short block Resistance Exercise - MWF Meal 1 – 8:20 AM (Getting the timing right will be hard for me) Protein: 3 eggs, 1 andouille sausage Vegetables: spinach, mushrooms, kimchi Fat: coconut oil, coconut milk in coffee Fruit: Other: coffee w cinnamon Meal 2 – 1:30 PM Lots of leftover salad - will need to eat later Protein: canned salmon Vegetables: lettuce, spinach, grated carrot, cucumber, red onion, tomato, salsa verde Fat: avocado Fruit: lime juice on salad, cantaloupe wedge Other: Meal 3 – 7:30 PM Protein: 2 andouille sausages Vegetables: spinach, tomato Fat: olive oil, coconut milk in chai Fruit: yellow plum Other: chai w turmeric Snack: 4:40 PM The leftover salad from lunch, no cantaloupe Link to comment Share on other sites More sharing options...
kayell Posted August 6, 2012 Author Share Posted August 6, 2012 Day 2 9:15 PM Bedtime 5:20 AM wake time @7.75 Hours sleep (figuring 20 minutes until asleep) 6:20 Morning Walk 2x short block Resistance Exercise - MWF (darn draggy me) TThSa Meal 1 – 7 AM Protein: 3 eggs Vegetables: spinach, mushrooms, kimchi Fat: olive oil, coconut milk Fruit: cantaloupe slice Other: coffee w cinnamon Meal 2 – 1:30 PM Protein: sandwich steak,1 palm Vegetables: lettuce, tomato, red onion Fat: olive oil, avocado half Fruit: tiny tiny bunch of champagne grapes mmmmmmm Other: Filipino hot sauce made with fermented coconut sap (= coconut vinegar?), chilies, ginger, garlic, onion, sweet pepper, salt Meal 3 – 7 PM Protein: Shrimp Vegetables: onions, red peppers, sweet potato leaves, fresh garlic, fresh ginger Fat: coconut oil, coconut milk (in curry and chai) Fruit: lime wedge Other: fish sauce, curry paste, chai w turmeric Snack Link to comment Share on other sites More sharing options...
kayell Posted August 7, 2012 Author Share Posted August 7, 2012 Day 3 9:15 PM Bedtime 5:15 AM wake time 8 Hours sleep (I conked right out last night) 7:30 Morning Walk - 3x short block - A bit less swampy this morning. I miss the long later day walks I could do in the NM heat because the humidity was so low. Never imagined I'd really like what was essentially desert. Resistance Exercise - TThSa Meal 1 – 6:30 AM Shrimp curry from last night Coffee w coconut milk and cinnamon Meal 2 – 10 AM Apparently the curry was not near enough Protein: Sandwich steak 1 palms Vegetables: Spinach, mushrooms, onions, garlic Fat: ghee Fruit: Other: That yummy Filipino hot sauce (not actually very hot, more zingy) Meal 3 – ___PM Protein: ____, _ palms Vegetables: Fat: Fruit: Other: Snack Protein: ____, _ palms Vegetables: Fat: Fruit: Other: Link to comment Share on other sites More sharing options...
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