Paleo Food Journal

Food Journal Revisited

2009-04-07T01:56:00.000-07:00

MONDAY 090406

Going to revisit the food journal. Was trying to track too many
things last time so I'll keep it simple and see if I can stick with
it. I won't try and weigh and measure really, just want eat more
clean than I normally do.

Meat: omelet, bulkogi, hamburgers
Veggies: bibimbap at lunch
Nuts & seeds: daily snacks
Some Fruit: 2 oranges at breakfast
Little Starch: 1/2 C rice at Lunch
No Sugar: 1 Milkis at Dinner; 1/2 C Breyers before bed

Was hungry for protein after lunch, going to make up some almond meal
for salmon burgers...

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Tracking your Progress

2009-01-07T06:28:00.000-08:00

TRAINING: 7
   Quality Day (Dan John - lifted heavy, PR'd front squat, press was too easy)
RECOVERY: 6
   Sleep (2) 4.5hrs + quality sleep despite going to bed at 1am
   Nutrition (2) one cheat (nachos and fountain pepsi)
   Active Recovery (0)
   Stress (2) alone time + shopping for shoes

Found a re-hash of a great way to track your training and recovery at a great site, CrossFit Portland. It was basically taken from the Lifting/Throwing Coach Dan John and I had seen it before and it's pretty simple so I think I'll break it out and try it again. It is ironic (creepy) that I had just got through doing my favorite Dan John Workout yesterday and then found this tracking modality (again). I love this "creepiness" of CrossFit, it just leads you down the right path if you just keep your eyes (and heart) open.

Progress is tracked on a 1-10 scale. On days with a WOD, you want the TRAINING number to be high with RECOVERY at least equal if not higher. On Rest Days, you want the RECOVERY score to always be higher so that you know you are getting high-quality recovery so you can effectively see gains and get ready for more training. Pretty simple (I hope).

TRAINING score (1-10)
1-3: no training
4-5: active recovery (no workout but beneficial Rest Day)
6-8: easy through medium workout
9-10: sweat angels through OMFG

RECOVERY score (1-10)
Nutrition (0-3)
     - basically 3 is perfect day; minus 1 per cheat
Sleep (0-3)
     - <4.5 hr = 0
     - 4.5-6hr = 1
     - 6-7.5hr = 2
     - 7.5hr+ = 3
     - Sleep Quality Bonus = +/- 1
Active Recovery (0-1)
     +1 for extra stretching, yoga, massage, foam roller, etc...
Stress (0-3)
     +1 for no relationship stress
     +1 for getting some alone time
     +1 for doing something fun that day

Okay, here goes. Recovery Tracking Day 1 (again)

TRAINING: 7
   Quality Day (Dan John - lifted heavy, PR'd front squat, press was too easy)
RECOVERY: 6
   Sleep (2) 4.5hrs + quality sleep despite going to bed at 1am
   Nutrition (2) one cheat (nachos and fountain pepsi)
   Active Recovery (0)
   Stress (2) alone time + shopping for shoes

Overall, not bad, good training day, not too taxing but still saw progress. Recovery was a little weak, sleep and nutrition could have been better but considering we are camped out at the in-laws it could have been worse. Just need to keep track of this and make sure Rest Day is all about recovery. I guess my cheat days can't be when I'm not working out. Not sure if that makes better sense but it might be easier to not cheat at all on the Rest Days and allow for a little cheating on days I workout (seems fair?)

Pepsi watch

2008-12-13T02:36:00.000-08:00

FRIDAY 081212

32 + 20 = 52

THURSDAY 081211

44 (damn Taco Hell addiction...!)

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Finding your kryptonite

2008-12-10T19:50:00.001-08:00

Holidays are here and we are stressing big time.

The Army has found it in their infinite wisdom to move us to Korea for
a few years. Pile on selling one of our vehicles, selling our house
(in December), six days of movers packing out all of our worldly
possessions, managing a rambunxious two year old, under packing our
over-packed luggage for a 30-day vacation and then a 15 hour flight,
living in a hotel room, eating out for breakfast, lunch and dinner,
and oh by the way did I mention that we are pregnant...???

I say all this not looking for sympathy but to say that I'm painfully
aware of how hard it is to eat right. Everywhere you go it's all
bread and pasta and "what would you like to drink with that?" Soda,
super sugary lemonade, sweet tea, you name it and it will quickly put
you into a blissful food coma. And when you are stressing, you go
back to that trough early and often. Then you feel like crap so you
are more apt to do it all over again to try to recapture some of those
blissful feelings and pretty soon you find yourself in an endless loop
of shittiness.

It took me a week of swirling in that self-inflicted cesspool to
figure out that I use (fountain) Pepsi to self-medicate. LOTS of soda
if I can help it. I figure I've been averaging 100+ ounces a day for
the last few days.

That's easily 1,250 extra calories every day without counting all the
bread and pizza and ice cream I will pile on top of that. No amount
of CrossFitting will keep all that from turning someone into a fat ass
pronto.

Therefore...

Pepsi is my kryptonite...

So...

Until we are finally settled into our new pad in Korea with our own
groceries and kitchen, I am going monitor my level of Pepsi
consumption so I can stay within spitting distance of my girlish figure.

Today:
44 ounces

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Where did all these Carbs come from...???

2008-12-07T14:35:00.000-08:00

Still "off the wagon" now that we are homeless. We have moved out of our house, all of our stuff is packed up and headed to Korea or headed to storage. One more week in a hotel before we get out of town and CrossFit our way across America to get home for the holidays. Luckily my Paleo Kits are keeping me honest. I'm starting to realize just how much damn Pepsi I'm drinking on a pretty regular basis. That and the bread they bring before your meal is killing me. At least I'm CrossFitting pretty hard right now so my eating is not getting the best of me (yet). I feel a little heavier and kinda bloated all the time but I'm doing the best I can right now. It will be good to get to Korea and get settled in to a routine and get some home cooked Paleo meals under our belts. Pray for me...LOL.

2008-11-09T08:47:00.000-08:00

SUNDAY 081109

Been off the wagon for a week or two but we are getting back after it. Stomach flu and some other issues (over-drinking) had me in some serious gastrointestinal distress...

Can't wait to start eating clean again.

Damn carbs...

Stay tuned to see how well it goes as I get back into eating right...

TUESDAY 081028 (D+)

2008-10-28T17:52:00.001-07:00

TUESDAY 081028

Protein: 5/5/5/0/3/0
Carbs: 6/2/4/0/13/7
Cheats: pizza, cheesesticks
Dairy: Ben & Jerry's
Pepsi: none

B: (apple) DFAC Omlete, apple, orange
S: 5oz turkey, apple, mixed nuts
L: Panaeng chicken, noodle soup, watermelon wedge
S: mixed nuts
D: pizza, cheesesticks
S: Ben & Jerry's

Ooops, Happy Birthday Mama!!!

D+

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MONDAY 081027

2008-10-27T16:34:00.000-07:00

MONDAY 081027

Protein: 5/6/10/10
Carbs: 2/2/2/3
Cheats: 1 tiny piece of dark chocolate Milky Way Halloween candy
Dairy: 1 cup Breyer's All Natural ice cream (read the ingredients)
Pepsi: none

B: DFAC omelet, orange
L: 50z lunch meat, super salad
D: 10oz ny strip (grassfed), broccoli (need a real grill...)
S: 5oz lunch meat, jumbo olives, mixed nuts, 5oz lunch meat, jumbo olives, apple slices, 1cup Breyer's ice cream

GRADE: A+

Felt really good today. That "high" protein/"high" fat/"zero" carb snack before and after lunch really makes the difference. Don't feel like eating anything else but I'm sure my over-active brain will need some carbs tonight so I'm gonna hit the Breyer's side experiment as my main cheat to keep it low carb during the week. 5 on 2 off ala CrossFit for my eating so I'm going clean from dinner Sunday through lunch on Friday. I cheat too much with the CrazyWife on weekends to make it worth tracking all that junk (2 or 3 cheats per 5 or 6 meals per weekend day).

TUESDAY 081021 (B-)

2008-10-21T19:06:00.001-07:00

TUESDAY 081021

Protein: 5/6/10/1
Carbs: 3/3/2/4
Cheats: none?
Dairy: none
Pepsi: none

B: DFAC omelet, orange, pear
L: thai panaeng chicken, soup, fried sweet potato app
D: 10oz ny strip (grassfed), broccoli, sauteed spinach (yummy)
S: apple slices, almond butter, orange, mixed nuts, grapes

GRADE: B-

Due to all of the coconut milk in the panaeng chicken and the coconut oil in the sauteed spinach, couldn't give myself an A (but it wasn't too shabby today-hope I can keep the carbs down all week).

The call of the ice cream sandwich was strong today... "hey, what was that noise...???"

MONDAY 081020 (C+)

2008-10-21T11:58:00.000-07:00

MONDAY 081020

Looking for an easier way to track what I eat without going crazy with my OCD and tracking EVERYTHING... going to focus on protein blocks and carb blocks and any cheating I do during the week when I'm trying to eat cleaner. Not going to worry about FRI or SAT so much as my cheats can get out of hand unless I have a really clean weekend.

Protein: 5/5/12/6
Carbs: 3/2/0/6
Cheats: halloween candy x 3
Dairy: none
Pepsi: none

B: DFAC omlete, orange, apple
L: sliced turkey, super salad
D: 12oz grilled hamburger
S: chocolates, apple, sliced turkey, mixed nuts, beef jerky

GRADE: C+

FRIDAY 081017

2008-10-18T01:35:00.001-07:00

FRIDAY 081017

BREAKFAST
DFAC omlete
orange

orange
3oz beef jerky
almonds

LUNCH
1/2 pound bacon burger
2x32oz Pepsi

DINNER
12 chicken wings
2 x double crown & cokes

TUESDAY 081014

2008-10-15T12:05:00.001-07:00

TUESDAY 081014

BREAKFAST
DFAC Omlete
Orange

Apple slices
Almond butter
Mixed nuts

LUNCH
5oz sliced turkey
Super salad

Mixed nuts

DINNER
10oz grassfed Ribeye
Spaghetti squash
Spaghetti sauce
Sauteed mushrooms
Sliced olives

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MONDAY 081013

2008-10-13T16:52:00.001-07:00

MONDAY 081013

BREAKFAST
5oz steak
4 strips bacon
3 scrambled eggs

LUNCH
sauteed shrimp & lobster
sauteed mushrooms

DINNER
chicken & apple sausage
broccoli
watermelon

SNACK
mixed nuts

SUNDAY 081012

2008-10-13T05:42:00.001-07:00

SUNDAY 081012

BREAKFAST
shrimp & avocado omelete
2 strips bacon
1 sausage patty
1 slice buttered rye toast

LUNCH
1/2 lb sauteed shrimp
1/4 lb sauteed lobster
sauteed mushrooms

DINNER
nada???

SNACKS
mixed nuts
apple slices

SATURDAY 081011

2008-10-12T12:36:00.001-07:00

SATURDAY 081011

BREAKFAST
power bar protein plus
chocolate milk
apple

LUNCH
grilled stuffed burrito
nachos
32oz pepsi
(1,300 calorie binge - ouch)

20oz crown royal
44oz pepsi
(1,800 calorie binge - ouch)

DINNER
8oz sirloin teppanyaki
stir fried veggies

SNACKS
mixed nuts
20 double stuff oreo cookies
(1,400 calorie binge - ouch)
popcorn

FRIDAY 081010

BREAKFAST
5 eggs scrambled
mushrooms

LUNCH
gbg bacon cheeseburger
sweet potato fries

DINNER
fried calimari w/ dipping sauce
4 shrimp wrapped in bacon
2 x crown & coke
brownie sundae
1 cup ice cream

SNACKS
mixed nuts

THURSDAY 081009

2008-10-10T05:46:00.000-07:00

THURSDAY 081009

BREAKFAST
DFAC Omelete
Orange

LUNCH
Panaeng Curry Chicken
watermelon with lychee syrup
fried sweet potato app

DINNER
chicken wings
6oz Pepsi

SNACKS
mixed nuts
1 cup Breyer's vanilla ice cream

WEDNESDAY 081008

2008-10-08T18:16:00.001-07:00

WEDNESDAY 081008

BREAKFAST
DFAC omlette
orange

LUNCH
6oz sliced ham
super salad

DINNER
10oz chicken sausage
eggplant
zucchini
yellow squash
diced tomatoes
1 cup Breyer's vanilla ice cream

SNACKS
mixed nuts
5oz sliced ham
black olives

TUESDAY 081007

2008-10-08T08:42:00.000-07:00

TUESDAY 081007

PreWO (APFT)
Apple

BREAKFAST
DFAC Omlete
Apple
Orange

LUNCH
5oz deli turkey
super salad

DINNER
9oz ribeye
broccoli
grapes

SNACKS
mixed nuts
1 cup Breyers vanilla ice cream

Already starting to "lean out" through the midsection after 4 days of Paleo-like eating??? That or the stomach is just shrinking...

MONDAY 081006

2008-10-06T18:16:00.001-07:00

MONDAY 081006

BREAKFAST
scrambled eggs
3 strips bacon
2 sausage patties
LUNCH
4 bacon wrapped shrimp
whiskey steak sandwich sans bun
chips
andoulle dip
1 x Crown & Coke
DINNER
12oz ribeye steak
broccoli
sauteed mushrooms
grapes
SNACKS
mixed nuts
3.5oz beef jerky
1 cup Breyer's vanilla ice cream

Pretty good today. Not super strict with the ice cream, toddy or fries with dipping sauce but I didn't want to throw myself too far out of whack before tomorrow's APFT. Should be interesting...

SUNDAY 081005

2008-10-05T17:36:00.000-07:00

SUNDAY 081005

BREAKFAST
6oz steak
3 strips bacon
3 scrambled eggs
olive oil
grapes
LUNCH
7oz chicken breast
broccoli
DINNER
half roasted chicken
stir fried mushrooms, onions, red peppers
SNACKS
almonds
grapes
1 spoonful of Breyer's Vanilla ice cream

SATURDAY 081004

2008-10-05T08:45:00.000-07:00

SATURDAY 081004

BREAKFAST
8oz steak and 3eggs
hot cocoa with whip cream
hashbrowns
2 bites of pancakes
LUNCH
5oz turkey lunch meat
one bite hummus w/ bread
apple
orange
dried peas
chocolate covered almonds
smokehouse almonds
DINNER
8oz steak
green beans
squash casserole
chocolate covered almonds
SNACKS
chocolate covered almonds
smokehouse almonds
dried peas
orange

CrossFit Nutrition Certification

2008-10-05T08:41:00.000-07:00

It's official. CrazyWife and I are on the bandwagon. We are just getting back from the CF Nutrition Cert in Dallas this weekend and we are sold. We are going to give the Paleolithic Diet a shot and see how much better we will look and feel. Stay tuned for more posts on what exactly the Paleo Diet is and how hard or easy it is to stick with. CW is busy throwing out all of the crap in our refrigerator and pantry as we speak. I'm really loving her right now. Wish us luck. Gotta go take some "before" pics now so we can see all the improvement between now and Christmas. 3 months to see how effective this way of life is. Here we go...!!!