missmary Posted July 12, 2015 Share Posted July 12, 2015 It's been a while since I have done a whole30, and I'm not going to do one now, BUT, I do have some changes to my routine that require nutritional support, and I'm going to support them with the template. Here's the deal: for the past year+ I have been taking intro Capoeira classes twice per week (+ playing capoeira on the weekend). Recently, my intro teacher has closed the second day of intro class and it was suggested that I jump into the advanced class as a substitute. For real: I will be doing intro (which is pretty much one-on-one at whatever level I'm at) one day and advanced later in the week. If advanced goes well, I might add a second day of that for a total of 3 Capoeira classes each week. The advanced class schedule requires that I plan and pack dinner as well as lunch, so that will be a change (previously I've eaten after class around 8pm). In addition to that, I have started taking Modern dance class on Saturday mornings, and was just moved from the 60 minute "fundamentals" class into the "beginning" class (which is more advanced and 1/2 hour longer), which I've been fueling with gluten-free muffins. This must stop. All of this movement is in addition to my regular morning workouts, and my life, which includes things other than working out, and my commute which includes either a 20 minute bike ride to and from my house or a 30 minute walk to and from my parking spot. In conclusion, I will be eating according to the template and photographing those meals for your enjoyment (and accountability). I will not stress about english peas or a touch of sugar in a sauce, etc., so avert your eyes if that kind of thing offends you (this ain't a whole365 yo). Link to comment Share on other sites More sharing options...
Moderators LadyM Posted July 12, 2015 Moderators Share Posted July 12, 2015 YAY! Thrilled to learn of your advances in Capoeira and the addition of Modern Dance--woot! I always enjoy following along with you, and as you focus on the template, no doubt it will inspire me to further tweak my own. Yes. Gluten-free muffins are. not. fuel. Real dancers eat meat. Link to comment Share on other sites More sharing options...
GoJo09 Posted July 13, 2015 Share Posted July 13, 2015 That all sounds so exciting! And busy - I'm going to take a stab in the dark that you don't watch much TV Link to comment Share on other sites More sharing options...
missmary Posted July 14, 2015 Author Share Posted July 14, 2015 hahaha, no. I don't have a TV, but I do have plenty of internet to distract me . So, massive cook-up on Sunday, tons of planning and thinking and then my capoeira gets cancelled and I get a surprise invite to happy hour at a sushi place. Drank a giant bottle of sparkling water and ate sashimi (without soy sauce), some micro greens and a little bit of avocado, but still; not template. I can say that the intent to do this log prevented me from snacking on fruit and almond butter, so that's a good thing. Tomorrow will be even better. Link to comment Share on other sites More sharing options...
GoJo09 Posted July 14, 2015 Share Posted July 14, 2015 I used to not have a TV and it was great (I did still watch DVDs on my laptop, but not all that much). Then I got a new flatmate who watches so much TV it makes my mind boggle - and I now watch a ton of TV as a result... I can't wait for summer so I can just go out for walks in the evening instead of sitting on my butt watching telly! Link to comment Share on other sites More sharing options...
Moderators LadyM Posted July 14, 2015 Moderators Share Posted July 14, 2015 I only use my TV for streaming. Quitting cable was one of the best decisions I ever made. Cheers to you for not snacking and to an even better tomorrow! Link to comment Share on other sites More sharing options...
missmary Posted July 15, 2015 Author Share Posted July 15, 2015 It's safe to say the photographic/food logging part of this log will be a bit delayed. I'm taking shots but the designer in me needs to clean them up a little bit successful template day. sweaty intense advanced capoeira class. need to eat one more template meal and shower and go straight to bed. or maybe shower first? yes. first shower, then food, then sleep. Link to comment Share on other sites More sharing options...
missmary Posted July 16, 2015 Author Share Posted July 16, 2015 Pre-WO#1: 2 HB eggs with coconut oil mayo and hot sauce WO #1: 45 minutes Mobility and Body-weight Strength Meal #1: 1 HB egg, turkey blueberry meatballs, red and yellow bell peppers and steamed broccoli Meal #2: salad with ginger/scallion pork meatballs, cultured carrots, daikon, lettuce, avocado, ume plum vinegar Pre-WO #2: roasted chicken thigh and avocado WO #2: 1.5 hour advanced capoeira class (about 45 minutes hard effort) Meal #3: crock pot short ribs (cooked in chicken bone broth), roasted sweet potato, kale, dried cranberries whew. this photo-logging is kind of a lot of work one day of template fully recorded. Link to comment Share on other sites More sharing options...
GoJo09 Posted July 16, 2015 Share Posted July 16, 2015 Love the ruler for scale Link to comment Share on other sites More sharing options...
missmary Posted July 16, 2015 Author Share Posted July 16, 2015 Love the ruler for scale Thanks! If I did this right, all the photos are the same scale relative to each other (and will continue to be). My giant salad bowl for lunch, for example, is really a serving bowl . Link to comment Share on other sites More sharing options...
SaraRuns Posted July 16, 2015 Share Posted July 16, 2015 My giant salad bowl for lunch, for example, is really a serving bowl . This is also how my salads roll. I want to hire you, LadyM, and Nadia to cook for me. Link to comment Share on other sites More sharing options...
missmary Posted July 17, 2015 Author Share Posted July 17, 2015 Meal #1: 1 HB egg, turkey blueberry meatballs, red and yellow bell peppers and steamed broccoli Meal #2: 2 hamburger patties with grilled onion and mushrooms, dill pickle slices, sad iceberg lettuce salad which I did not eat. Meal #3: lamb/lamb liver meatballs with onion and parsley, mixed into harissa/tomato/red bell pepper/summer squash/zucchini/onion/kalamata olives/olive oil. This is the day (once every two weeks) where I get up super early and drive 3.5 hours to a meeting, meet for 3-4 hours then drive back. No workouts. Burger on the road. Grateful to have had some food prepped in a container in the fridge when I got home. Link to comment Share on other sites More sharing options...
Moderators LadyM Posted July 17, 2015 Moderators Share Posted July 17, 2015 Were those pickle slices ENORMOUS, or was that a photo angle sitch? Yep. I serve myself salad in my largest mixing bowl. Love the hb egg in the muffin paper. Brill. Link to comment Share on other sites More sharing options...
missmary Posted July 18, 2015 Author Share Posted July 18, 2015 Were those pickle slices ENORMOUS, or was that a photo angle sitch? Yep. I serve myself salad in my largest mixing bowl. Love the hb egg in the muffin paper. Brill. yup the pickles were gigantic...and delicious, thankfully. it's possible they make them there, real mom and pop stuff. single photo angle, yes. and...they are actually silicone muffin cups so I use them over and over. Keeps the eggs from soaking in whatever else is in the box. Link to comment Share on other sites More sharing options...
missmary Posted July 18, 2015 Author Share Posted July 18, 2015 Pre-WO#1: 2 HB eggs with coconut oil mayo and hot sauce WO #1: 45 minutes Mobility and Body-weight Strength Meal #1: 1 HB egg, turkey blueberry meatballs, red and yellow bell peppers and steamed broccoli Meal #2: lamb/lamb liver meatballs with onion and parsley, mixed into harissa/tomato/red bell pepper/summer squash/zucchini/onion/kalamata olives/olive oil. Pre-WO #2: roasted chicken thigh and olives WO #2: 1.5 hour advanced capoeira class (about 45 minutes hard effort) Meal #3: cauliflower/potato mash (one head cauliflower to one small potato-this portion was maybe 1/4 of that); massaged kale salad with shallot, peach, cashews; 2 pork bratwurst Not a lot of starchy veg in meal #3, woke up around 2am. I think there is a connection. You might notice my pre-workout has gotten bigger (I used to just do an egg without any extra fat), but I've been really hungry in the morning, and i need that much food to function. It could be a sign my hormones are straightening out, or it might also be related to dinner portions/composition. That's what this log is all about, looking for trends and tweaks. Lets see how things go. I know if this was somebody else's log I would be telling them to do a post-workout snack of starchy carbs and lean protein in-between there, but I'm just not seeing how I can eat much more at night (dinner is already kind of late), I'll think on it a bit more. Link to comment Share on other sites More sharing options...
Moderators LadyM Posted July 18, 2015 Moderators Share Posted July 18, 2015 I tend to wake up around 2 a.m. (this is when the liver is most active) when I eat fruit near bedtime. Ideally what works best for me is to eat fruit with M2 and save my big starch for the day for M3. Such pretty meals! Link to comment Share on other sites More sharing options...
missmary Posted July 19, 2015 Author Share Posted July 19, 2015 Pre-WO#1: 2 HB eggs with coconut oil mayo and hot sauce WO #1: 45 minutes Body-weight Strength + 12 minute interval run Meal #1: smoked salmon, snap peas, cherry tomatoes Meal #2: lamb/lamb liver meatballs with onion and parsley, mixed into harissa/tomato/red bell pepper/summer squash/zucchini/onion/kalamata olives/olive oil. Meal #3: larger portion of the cauli/potato mash, sauteed shitakes, cherry tomatoes, basil; two bratwurst. oops, forgot to post yesterday, so I'm even further behind. I'll try to post again this evening. Interesting about the fruit at meal #3, I'll keep an eye on that possibility as well. Thanks LadyM! Link to comment Share on other sites More sharing options...
missmary Posted July 20, 2015 Author Share Posted July 20, 2015 Meal #1: crock pot beef topped with a fried egg, broccoli, cherry tomatoes, roasted sweet potatoes; broth from the beef on the side. WO #1: 45 minutes mobility and bodyweight strength WO #2: 1.5 hr dance class (beginning modern) Post-WO: beet salad and chicken breast (managed to eat only a couple bites); coconut water Recovery: 60 minute massage Meal #2: (ate the rest of the beets and chicken) WO #3: capoeria roda (not strenuous; I only played one game) Meal #3: grass-fed beef sliders, roasted sweet potatoes, cherry tomatoes, steamed broccoli, coconut oil mayo on the side ha. I didn't realize how similar breakfast and dinner were until I had plated and was taking the photo. Clearly planning wasn't so great, but I did feel good and strong all day. Link to comment Share on other sites More sharing options...
Moderators LadyM Posted July 20, 2015 Moderators Share Posted July 20, 2015 Feeling good and strong is what counts! Yay massage! OMG, that raw coconut water tastes like the sweetest of kisses, does it not? Almost makes it worth the $5.50 a bottle my co-op charges. (Best possible thing to cool the body from the inside out, too.) Link to comment Share on other sites More sharing options...
Whole30 Certified Coach littleg Posted July 20, 2015 Whole30 Certified Coach Share Posted July 20, 2015 How do you make coconut oil mayo? Do you live somewhere that your oil is liquid? Thanks Link to comment Share on other sites More sharing options...
missmary Posted July 20, 2015 Author Share Posted July 20, 2015 How do you make coconut oil mayo? Do you live somewhere that your oil is liquid? Thanks my coconut oil is *sometimes* liquid, but not very often. I melt it on the stove or in the microwave before making the mayo. I used to do 1/2 1/2 with avocado oil, but now it's more like 3/4 1/4--mostly coconut oil. I do use 2 yolks+1 whole egg, which might help. I've only had it go hard on me in the fridge one time, and I think that was the time I tested all coconut oil. YMMV. I do feel better about the quality of fat this way, and it tastes good to me. Link to comment Share on other sites More sharing options...
Whole30 Certified Coach littleg Posted July 20, 2015 Whole30 Certified Coach Share Posted July 20, 2015 What is your opinion on sunflower oil? Sir Kensington's makes one with that. Sunflower oil, Egg Yolks, Water, Lemon Juice, Salt, White Vinegar, Sugar, Ground Mustard Seed, Black Pepper, Citric Acid When its on sale near me it is 4.50 for the jar. Which is quite possibly equal to the price of making it with avocado oil (though coconut oil would cut the cost). Would you mind posting the specifics of your recipe (mustard, vinegar, etc?). Thanks so much! Link to comment Share on other sites More sharing options...
missmary Posted July 20, 2015 Author Share Posted July 20, 2015 IMO Sunflower is not a great oil to choose, due to being a seed oil. Coconut is way better. I've had the Sir Kensington's but to me it does not taste fresh like the stuff I make at home. Here's my recipe: 1 T apple cider vinegar, 1 t sea salt, 1 t dijon mustard, 1 whole egg, 2 egg yolks, 1 cup oil (3/4 cup coconut, 1/4 cup avocado oil). Pulse everything but oil in the food processor, add oil through the tiny hole in the lid until emulsified. Link to comment Share on other sites More sharing options...
missmary Posted July 20, 2015 Author Share Posted July 20, 2015 Meal #1: scrambled eggs with crock pot beef, broccoli, cherry tomatoes, bell peppers WO: 60 minutes mobility and body weight strength (isometric holds) Post-WO: chicken breast and a banana (not to scale! ) Meal #3: grass-fed beef sliders, orange bell pepper, cherry tomatoes, steamed broccoli, bubbles dill pickles, coconut oil mayo on the side um, yeah. had the post-workout around 10am then spent most of the day at a sewing party. ate one or two cherries, but no real food until dinner. meep. I'll try harder. Link to comment Share on other sites More sharing options...
missmary Posted July 22, 2015 Author Share Posted July 22, 2015 SO MUCH WORK STUFF GOING ON. photos are going to have to wait. Oh well here was Monday: pre-WO: scoop of crock pot beef WO: 12 minute interval run, body-weight strength meal #1: 2 hard boiled eggs, blueberries, red bell pepper, snap peas. meal #2: ground turkey ginger/garlic/fish sauce shiitakes, cabbage, carrot, cilantro meal #3: lamb burger, carrots, potato, olives, cilantro Link to comment Share on other sites More sharing options...
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