kayell Posted June 20, 2012 Share Posted June 20, 2012 I'm tightening up a paleo diet, I've let some things creep in around the edges, and need to clean up thoroughly to discover the difference. Day 1 Breakfast 3 pastured eggs cooked in coconut oil with 1/2 onion chipotle powder tomatoes cilantro dulse salt 4oz pastured chicken liver (cooked w garlic and ghee IIRC - they were in the freezer) coffee w coconut milk Lunch Leftovers from breakfast (It's hot and humid here today, hard to eat that much) Arugula, lettuce, tomato, onion salad w EVOO & balsamic Strawberries - probably the next to last bowl of the year. It's been a great year for local strawberries. Unsweet tea all day long Dinner Nicoise salad minus the potatoes Tuna, green beans, tomatoes, olives, egg, red onion, lettuce, arugula w lemon/evoo dressing Leftover roast beets w evoo and wine vinegar Strawberries So hot! It's going to 100F tomorrow. Ugh. Needed: substitute for Sriracha sauce - I can't believe it has sugar in it )-: Link to comment Share on other sites More sharing options...
Carie Skeahan Posted June 20, 2012 Share Posted June 20, 2012 Welcome! Looks like you are off to a great start. Your breakfast looks wonderful!!! Link to comment Share on other sites More sharing options...
kayell Posted June 20, 2012 Author Share Posted June 20, 2012 Hi Carie, It was a delicious breakfast. A bit too filling today, although it's pretty much my standard breakfast - 3 eggs, meat and veg, minus my favorite hot sauce. I'll be making up a batch of pico de gallo today - not at all the same, but should distract me from the call of sriracha. The coconut milk in coffee is new - started getting used to it a few days ago. Not bad, just need to acclimate. Link to comment Share on other sites More sharing options...
Carie Skeahan Posted June 20, 2012 Share Posted June 20, 2012 Yeah coconut milk in coffee took some getting use to. There are many different brands. I played around with different ones until I found one at Safeway (of all places) that is SUPER thick, creamy and delicious. I even drizzle it over berries now and then. So yummy!!! Link to comment Share on other sites More sharing options...
kayell Posted June 21, 2012 Author Share Posted June 21, 2012 Day 2 - assume all eggs, pork, poultry pastured, meat grass fed and fish wild unless mentioned. Makes it simpler. Meal 1 (aka breakfast) Burger patty 3 eggs scrambled with coconut oil swiss chard hot pepper flakes salt coffee w coconut milk Meal 2 Nicoise salad again, again without potatoes (was never fond of them anyway) Strawberries - the truly next to last bowl. All are now cut up (and almost eaten - 1 small bowl for tonight). Unless the local farmers experience a miracle, no more until next year. Meal 3 Salmon Pico de Gallo - tomatoes, onion, jalapeno, cilantro, lime, chipotle 1/2 Avocado Strawberries - they were delicious. Farewell to the strawberry season, it was a great one. I need more green leaves. Realized I haven't been cooking them with the heat. Leaves meet microwave tomorrow. Link to comment Share on other sites More sharing options...
kayell Posted June 21, 2012 Author Share Posted June 21, 2012 Time for the scary starting stats - the ones I forgot to measure before day 1. Weight - 190 lbs Neck - 14" Bust - 44" Chest - 38" Waist - 40" Hips - 43" Thigh ® - 25" Arm - (u r) - 15" Damn, those are scary numbers. Now time to work on figuring out a progressive resistance schedule based on wimpy beginning. No more measurements until July 25 (day before I fly to NM to meet new grandson to be!) Ok, resistance beginning early tomorrow morning. Not today. Have I mentioned it's HOT!? Frog squats - As many reps as I can handle, 2 sets (3 if I can) Leg raises - Follow the CC progression 10 reps, 2 sets (3 if I can) Push ups - Follow the CC progression 10 reps, 2 sets (3 if I can) One arm dumbbell rows - gradually move up weight, 10 reps, 2 sets (3 if I can) Resistance 3 days/week Walk M-Sa early am It's a plan, it's in public! Link to comment Share on other sites More sharing options...
kayell Posted June 22, 2012 Author Share Posted June 22, 2012 Day 3 Meal 1 2 Huge eggs cooked in ghee Burger patty Avocado Radish kimchi coffee w coconut milk - only 6 oz My taste for coffee wanes in hot weather. I wonder if I could quit for good? Usually the desire for it comes back in the fall. Meal 2 Didn't really have one. I was so full from breakfast that I went off to the Asian market without lunch. Not the brightest thing to do, but I successfully avoided all temptations other than some mangoes and gourgeous huge fuyu persimmons (what were they doing around at this time of year?). And some raw cashews and some nori snacks that seem much like seasnacks sound, but with some not great oils. OMG it's nori crack. So I snacked, Cashews - a small handful Nori things - 2 packs with 12 tiny sheetlets each (Nori, corn oil (ew), olive oil, salt, sesame oil.) Great price, bad oil. Must make the nori snacks in Well Fed now. Meal 3 Shrimp Salad - shrimp, avocado, tomato, orange pepper, cilantro, lettuce, arugula, lime juice, evoo Broccoli w evoo and garlic Cucumbers w onion and rice vinegar Thunderstorm rolled through and dropped the temperature almost 20F. I'm going to have some hot chai and coconut milk to celebrate. Exercise No walk this morning - way too humid. I may go over to the *gasp* senior center this afternoon. It seems ridiculous that 55 is considered "senior" but it gives me access to the exercise machines for $25 a year. So a treadmill for bad weather. 1.25 miles on treadmill. Got to center late, got kicked out at closing. Resistance Frog squats - 12 x 2 Leg raises, knee tucks - 12x2 Push ups, wall - 12x2 One arm dumbbell rows, 5lbs - 12x2 My legs are much weaker than I thought. Form was awful on the squats and knee tucks. Will have to work on that, especially depth of squat before numbers. Arms were stronger than thought. I'll need to move to inclined pushups and 8 lb dumbbells with 3 sets Sunday. Very low level compared to most people, but I've got to start from somewhere. I'll have a new starting point in 30 days. Link to comment Share on other sites More sharing options...
Derval Posted June 22, 2012 Share Posted June 22, 2012 Wow, 55 is about 10 years from "senior" in my book! Don't worry about where you're starting, because you have started, and that is the main thing. Must try & get some kimchi. Link to comment Share on other sites More sharing options...
kayell Posted June 23, 2012 Author Share Posted June 23, 2012 Day 4 Off to the farmers market this morning. Meal 1 Shrimp salad - leftover from last night. Love leftovers. Coffee w coconut milk. Gussied it up by adding some cacao nibs and cinnamon to the brew basket. Pseudo Mexican chocolate goodness. Meal 2 Shrimp salad again - ate up the rest of the left overs. Meal 2b (Shrimp salad just didn't have enough staying power. Probably not enough avocado) Burger patty Pico de gallo 8 perfect sweet cherries Meal 3 Sardines, broccoli, green beans, olives, capers, lemon juice, olive oil, garlic - all together in one big bowl 1/2 of a huge persimmon Chai w coconut milk Walk - 2 miles on bike trail Link to comment Share on other sites More sharing options...
kayell Posted June 24, 2012 Author Share Posted June 24, 2012 Day 5 I've been slacking on eating my greens. The key for me eating lots of greens is pre-prepping, either cooking ahead or washing, drying, slicing and dicing and storing in bags ready to grab a handful or three to throw in a pan. Did that yesterday. Let the seasoning begin. Meal 1 2 really big but not huge eggs. I love the variation is farmers market eggs - size & color & even shape. Every carton is a surprise. beef patty dandelion greens seasoned with balsamic and pepper flakes all above cooked in ghee kimchi 1/2 persimmon remaining from last night coffee w coconut milk Meal 2 - eaten way too fast. Disaster has struck! The ancient fridge has died. I've got to run down to the next town for dry ice and find a fridge. I think almost everything will survive, but OMG. At the very least I've lost some frozen berries and salmon. D-; Update: lost some off plan salmon burgers, not the good Alaska salmon. Berries will be fine for berry/coconut ice cream in the future. Lost some of my housemates frozen dinners. Dry ice installed and hopefully a new fridge tomorrow. Burger patty beets Pico de gallo Meal 3 Salmon and shrimp curry - cooked in red palm oil with green beans, green onions, orange peppers, cilantro, basil, coconut milk, curry paste, fish sauce, ginger, lime Cucumber salad w rice vinegar Champagne mango Exercise Frog squats - 12x2 Regular squats 12x1 (better form, lots of work to do) Leg raises, knee tucks - 12x3 (horrible form, may need a different crunch type exercise for now) Push ups, inclined - 12x3 One arm dumbbell rows, 8lbs - 12x3 (need heavier dumbbells) My mother was given a huge bag of fresh garden produce this morning. I now have far too many green beans, squash and even more beets. I soon will have a hydrator drawer completely devoted to beets! Along with the farmer's market and Asian market trip, I'm buried in vegetables. This will take some careful kitchen strategizing. Such a problem. *happy sigh* Good news: The congestion I used to get after every meal (no matter what it contained) is GONE. *Snoopy dance* Bad news: I've discovered 2 items I've eaten that had sugar in them. Grrrrrr. The radish kimchi. (the napa I ate today is ok). The fish sauce. I'm not going to reset because such tiny amounts. But, from here on out, if I don't think to check the label first and avoid the surprising places crud turns up, it will be my own fault. It doesn't matter if it's already in the house, I need to check. Should have known after the sriracha. Is there sugar in EVERYTHING outside the US? Plan - check all the seasonings etc. in the cabinets and fridge. Either toss or send to the back any bad guys until after the W30 and reevaluate then. Link to comment Share on other sites More sharing options...
kayell Posted June 25, 2012 Author Share Posted June 25, 2012 Day 6 Woke up with headache, clinched jaw and congestion. IDEK No bad dreams to explain jaw. Jaw explains all else. Oh well, gone now. Might have been about the @$#%$#$^ fridge. Meal 1 3 big eggs and dandelion greens cooked in ghee. Hot pepper flakes and balsamic on top. Avocado, lime juice, 2 cashews Coffee w coconut milk I ate a couple of cashews (they are out of the freezer and on the counter until fridge replacement), realized that they would result in way, way to many cashews mindlessly eaten and went for the avocado w lime. Phew! I'm a little worried that breakfast isn't as high protein as usual. I'll see how it holds until lunch. Meal 2 Leftover salmon and shrimp curry 14 cherries (darn small hands) Meal 3 Burger patty Big lettuce salad w evoo and balsamic Cucumber salad Kimchi (the napa w no sugar) A perfect local juicy peach mmmmmmm Walked late 1/2 mile around block. Had to do another run for dry ice. New fridge finally due to arrive tomorrow noonish. Link to comment Share on other sites More sharing options...
kayell Posted June 26, 2012 Author Share Posted June 26, 2012 Day 7 Meal 1 2 eggs (cooked 3 couldn't eat but 2) Tostones - 1/2 plantain fried in coconut oil. mmmmm too many carbs, but sooo tasty. A rare treat. And the reason I only ate 2 eggs Coffee w coconut milk Meal 2 - this will be interesting. The fridge came, but I have to wait 3 hours to reload it. Everything is bundled up with dry ice in coolers and blankets. Going out to eat, with my goal being a small sirloin and broccoli. Probably will be cooked in bad oils though. Wish me luck. Went to the Vietnamese place in town after I realized that the steak place uses seasonings that also undoubtedly use sugar. Had the Shaking Beef, no rice. Now have to decide whether to reset days. Shaking Beef - beef, tomatoes, onions, watercress, lime. Sauce/marinade undoubtedly included some sugar, fish sauce, lime, unknown oil for cooking and ?" Reset to day 1 as of tomorrow AM. Checked calendar and I still have 30 days left before 7/26 when I head to New Mexico for a week. Since I intended to Whole30 until then anyway, it's all good. I'm resetting. It's better that I build the accountability. More here: http://forum.whole9l...opic/884-reset/ I feel a little whiny about it all. Saw Tom Denham's post talking about eating @3% non Whole30 when not doing an actual W30. With the 3% being only while out at restaurants and friends, but totally clean at home. That's seems like an ideal situation and one to go for eventually. In the meantime though, I really need to do the full, clean program. So no tricking myself, no excuses. Onwards. Snack/Meal3 4:00 - ate up the leftover Shaking Beef. I haven't felt driven to eat something this much since 1st day one. Definitely triggery. Looked up some recipes, and that dish could easily have contained a couple of teaspoons of sugar. Asian seasonings in restaurants can be dangerous. At home I can eliminate the sweet and add extra lime or pepper heat to compensate. Live and learn and learn some more. Off to refill the new sparkling gorgeous sexy fridge. Exercise: Frog squats - 12x3 Leg raises, knee tucks - 12x3 Push ups, inclined - 12x3 One arm dumbbell rows, 8lbs - 12x3 (need heavier dumbbells) Unloading and reloading refrigerator/freezer Walk 1/2 mile around the block Last meal burger patty large lettuce, tomato, onion salad w evoo and balsamic 14 cherries Link to comment Share on other sites More sharing options...
kayell Posted June 27, 2012 Author Share Posted June 27, 2012 A New Day 1 Woke up with some old symptoms back - headache, congestion, runny aching eyes. Could the amount of sugar in the shaking beef dish have done it. Did the sugars in the plantain contribute? That's my suspicion. Looking at my log, I had a headache and congestion on (previous) day 6 after eating a (very sugary) champagne mango the night before. With hind sight it looks like creeping crawling sugars. Sneaky devils. So, NO screwing around with sugars. NO high sugar, high starch foods for me. They may be W30 ok, but they don't do me any good, just milder versions of the sugar in the shaking beef that is probably the culprit in the horrible headache. Ow. Remember this. OW! Goals: Get more control over my food choices and relationship with food. Issues: insulin resistance, pre-diabetes, headaches, congestion, depression/anxiety. Stop being a snot thinking I just need minor fine tuning because I have found the paleo light. I need to follow my own journey, and work on judging and making my own choices, not anyone elses. I obviously couldn't do calendar math yesterday when I thought I had a full 30 days pre-travel to NM. I'm going to do the full 30 anyway with the last day going to be a challenge with a long flight/day. So, planning ahead. Link to comment Share on other sites More sharing options...
kayell Posted June 27, 2012 Author Share Posted June 27, 2012 Day 1 Meal 1 2 L eggs cooked in red palm oil* pulled L pork kimchi coffee w coconut milk *from Ghana, not from Southeast Asia. This is important for environmental and economic (corporate plantations) reasons. I'm going to start labeling local as L for my own tracking and to help me increase the local food. Local in this case being less than 125 miles (the measure my farmers market uses). Near miss - got down pack of Italian sausage (from one of my favorite pastured pork farmers), started thawing. Wait, STOP! Checked label. Turbinado sugar was the third ingredient! Threw into back of freezer. Meal 2 Great big huge salad - L Lettuce, L tomato, L onion, avocado, L pulled pork, olives, evoo, balsamic 14 L cherries I didn't get to meal 2 until 4:30. Meal 1 kept me completely full until then. Piles of fat in the pulled pork, very very low carbs, plenty of protein. I don't know whether eating only 2 meals is ok, but I don't think it would have been ideal to eat when not hungry. I know I'm not going to eat again tonight - too full. Maybe some chai w coconut milk while it's still somewhat cool. Tomorrow and the next 10 days back up to the high 90sF and probably break 100F. Walk 1/2 mile around the block Snack: Nori snacks Link to comment Share on other sites More sharing options...
Derval Posted June 27, 2012 Share Posted June 27, 2012 Sorry to hear of the sugar headache hope you feel tip-top soon. Good job on the label checking, one must remain vigilent at all times! Link to comment Share on other sites More sharing options...
kayell Posted June 28, 2012 Author Share Posted June 28, 2012 Day 2 Walk: 1 mile Meal 1 L Burger patty 2 medium L eggs cooked in red palm oil with L Chard, green onions, jalapeno 1/2 avocado Coffee w coconut milk Very filling, I suspect it may be quite a while until I'm hungry. Is eating less often a problem if you aren't hungry? The days that I eat like this seem to have less mood changes. Meal 2 Great big huge salad - L Lettuce, L tomato, L onion, avocado, L pulled pork, olives, evoo, balsamic L peach Meal 3 Arugula, spinach, L ground beef, evoo, balsamic L Raw grated beets, L carrot, L onion, sesame oil, rice vinegar 14 L cherries 1/2 mile walk Link to comment Share on other sites More sharing options...
kayell Posted June 29, 2012 Author Share Posted June 29, 2012 Day 3 Walk: @1.5 mile in the disgusting heat and humidity downtown. Running around on errands up and down hills. How can it be this hot at 8-10 AM? Bleh. Meal 1 Three L eggs cooked in ghee with L onions and kimchi Arugula, spinach and L ground beef w evoo and balsamic left from last night Iced cold brewed coffee with coconut milk. Delicious. Meal 2 L Red lettuce, grated L beets and L carrots, L onion, L ground beef, vinegar, evoo L Peach Exercise 1x12 squats - knees hurting, no more today 5x12 low on the wall pushups - desktop on Sunday 5x12 One arm dumbbell rows, 8lbs (MUST go get some heavier dumbbells) Not happy with the crunch like leg lifts. Need to add some presses and pull downs instead. Need to get the pull up bar up for assisted pull ups. Concentrate on squats & walking for lower body. Moving my legs moves a lot of weight. Meal 3 L Red lettuce, canned clams, L tomato, L onion, avocado, capers, evoo, balsamic (not a successful combo) half a Korean sweet potato w ghee (much sweeter than I remembered) New evening tea - iced chai w coconut milk. Added a bit of turmeric to the coconut milk in glass before adding cold chai and ice. Interesting, I think I like it. Easy way to get turmeric. Link to comment Share on other sites More sharing options...
kayell Posted June 29, 2012 Author Share Posted June 29, 2012 My grandchild Dillon was born 50 minutes ago at 3:16 Mountain Standard Time! Dillon, Mom, Dad and Sister are all doing fine, although crying a bit over the phone. Family sobfest time. Link to comment Share on other sites More sharing options...
sweetpotato Posted June 29, 2012 Share Posted June 29, 2012 Oh my goodness! Congratulations!!! What a wonderful day. Link to comment Share on other sites More sharing options...
Derval Posted June 30, 2012 Share Posted June 30, 2012 Congrats Grandma! Link to comment Share on other sites More sharing options...
kayell Posted June 30, 2012 Author Share Posted June 30, 2012 I can't stop smiling. I'll be flying out to NM in late July to meet Dillon and see the whole family for a week. Haven't seen daughter and granddaughter since Christmas. It's SO far. They're keeping me supplied with lots of photos. Really have to get prepped to deal with the altitude change. They're in the high desert near Albuquerque. Link to comment Share on other sites More sharing options...
kayell Posted June 30, 2012 Author Share Posted June 30, 2012 Day 4 Meal 1 (eaten late, not good) Leftover weird salad from last night, healthy but not tasty L Beet and L carrot salad (eating leftover dabs to open fridge space) Coffee w coconut milk Meal 2 Big Assed Salad - L Bibb lettuce, L arugula, L ground beef, L grated carrot, L white cucumber (sweet, mild, extra crunchy!), L onion, L tomato, L parsley, evoo, balsamic L Cherries Coconut flakes - realized soon after eating I hadn't had enough fat. Not my favorite, but kept me from the tempting nuts Meal 3 Big Assed Salad returns- L Bibb lettuce, L arugula, L ground beef, L grated carrot, L white cucumber, L onion, L tomato, L parsley, evoo, balsamic Added 1/2 an avocado and some olives Small amount of the Korean sweet potato, mashed with ghee Iced chai with coconut milk and turmeric. Definitely liking it. No walking today in the heat, other than tiny bit at farmers market. Must do early tomorrow am. Link to comment Share on other sites More sharing options...
kayell Posted July 1, 2012 Author Share Posted July 1, 2012 Day 5 Woke up late, so no walk. Too damn hot. Meal 1 3 L eggs, scrambled in red palm oil with L onion, L chard, L pork loin from freezer. L Salsa on top. Misguidedly added some dulse. Not a good flavor combo. Must be reasonably cautious with the experimenting. Small amount Korean sweet potato mash with ghee. Comfort for my taste buds. Coffee w coconut milk. Added some turmeric. Immediate reaction - not going to bother again. By end of glass it was growing on me. Worth another trial. Meal 2 Great big salad - L lettuce, L arugula, tuna, L tomatoes, red peppers, olives, evoo, lemon juice, garlic L Cherries Meal 3 Eggs, pork loin, onions, salsa, coconut oil Korean sweet potatoes w ghee Tired today. Too hot? Went out in the afternoon and got a pair of 15 lb dumbbells. The smaller sizes had smooth center bars, so didn't like them and skipped the 10 & 12 lbs. Crappy selection on dumbbell bars and weights. I wanted the really quite nice kettlebells, but they were too high. Putting on my wish list. Link to comment Share on other sites More sharing options...
kayell Posted July 2, 2012 Author Share Posted July 2, 2012 Day 6 - Very sleepy. Heat? Not walking? Not enough sun? Day 6? Meal 1 Lettuce, arugula, avocado, ground beef, evoo, balsamic, salsa Korean sweet potato w ghee Coffee w coconut milk Resistance Squats - 6x12 Push ups, buffet (a bit higher than desk) - 3x12 Single arm rows, 15 lbs - 3x10 Overhead dumbbell press, 5 lbs - 3x10 Meal 2 Lettuce, arugula, avocado, ground beef, evoo, balsamic, salsa Peach Meal 3 Bay scallops w garlic, lemon juice, parsley cooked w butter (ghee, duh, it came out of a jar and was soft!) and olive oil Arugula Yellow squash, green beans, onions, tomatoes, garlic, basil cooked in olive oil Cherries Link to comment Share on other sites More sharing options...
kayell Posted July 3, 2012 Author Share Posted July 3, 2012 Day 7 Meal 1 3 eggs cooked w coconut oil arugula Kimchi coffee w coconut milk Not as hungry this morning, couldn't finish above breakfast, even with no meat. A bit sore from yesterday - exercise effect? Burning fat more efficiently? Out of ghee, must make more. Meal 2 Bay scallops w garlic, lemon juice, parsley cooked w ghee and olive oil Arugula Yellow squash, green beans, onions, tomatoes, garlic, basil cooked in olive oil Okinawan sweet potatoes mashed with coconut milk PURPLE! Very, Very PURPLE and tasty too. Breakfast not big enough + too big serving of PURPLE mashed SPs at meal 2 = hungry at 4pm. Egads. Snack nori snacks roast beef w olive oil kimchi Weird snack is weird Link to comment Share on other sites More sharing options...
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