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  • Best Self Forward

    Hi all,

    I'm going to be using this journal to keep myself accountable, and to help see if there is any tweaking I can do to improve my health and fitness. A bit about me:

    - I am in my late 20's, and fairly healthy and fit by the usual standards - I'm not overweight at 130-135 and 5"6 but I could definitely benefit from dropping 10 lbs.

    - I have had a slew of gastro issues ever since I went on multiple courses of antibiotics for recurrent UTIs, which I am now addressing. I recently switched from Primal to a Perfect Health Diet style of eating, adding in more "safe starches" like rice and potatoes. This has helped immensely with my gastro issues, and has also led to me craving fruit way less (which would always give me stomach pains). I am trying to keep my diet low in FODMAPs, which is also helping.

    - I've got some insulin/hormonal/reproductive issues, so I am taking a drug called Metformin for that. I avoided taking the meds for a long time, thinking I could fix everything through diet and exercise. I couldn't. The meds are helping, and I'm happy about that.

    - I try to get some gym time at least 3 days a week, and walk a lot (average an hour a day, I would say).

    That's the gist of it! Any comments/recommendations would be very helpful.
    Last edited by Rory; 07-21-2013, 11:09 AM.

  • #2
    Food Diary for Sunday, July 7th

    B: My morning green smoothie: light coconut milk, a big handful of kale, a slightly underripe banana, scoop of Proteins+ powder, tsp of matcha, a few ice cubes

    L: Leftover sushi rice (no seasoning), 2 pastured egg yolks, 1/2 small avocado, slices of gravlax

    D: Same as lunch (minus one egg yolk) - boring, I know, but nothing else seemed appealing.

    Tomorrow the bone broth returns! (Currently simmering on the stove)
    Last edited by Rory; 07-07-2013, 04:00 PM.

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    • #3
      Monday, July 8th

      Food Diary

      B: Morning Green Smoothie

      L: Chicken/marrow bone broth, 2 duck eggs, bok choy, rice noodles

      Post-WO: Banana

      D: Grass-fed beef burger, sweet potato roasted with 1 tbsp coconut oil, homemade ketchup

      Workout

      Warm-up: walked to and from the gym, total about an hour
      Push ups 3x10
      Reverse lunges 3x10
      Press 3x10
      Dips 3x10
      Squats 3x10
      Planks on Bosu 3x60sec
      Plank rows 3x10

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      • #4
        Ok, so today wasn't a great eating day. I rarely eat between meals (unless it is before or after a workout, and not always then) and always feel off when I do. I had no carbs with my lunch (it was at a restaurant) and had strong carb cravings by mid-afternoon, thought a raw cacao bar would satisfy, but it didn't, added in an orange, a bit better, but while I was preparing the sushi rice for dinner I "nibbled" waaaay too much. At least I over-vinegar it, so that lowers the GI. Oh well, I didn't stray from my "diet" per se, just likely ate a good 400-500 calories more than usual. At least I got in a good 2-hour walk with my dog!!!

        B: Breakfast Green Smoothie (with extra Kale)

        L: Cobb Salad with 2 poached shrimp, some lump crab, 2 slices of smoked salmon, a hard boiled egg and half a small avocado

        Snack: Some (too much) sushi rice nibbled on while I was making it for dinner, one small orange, one Giddy Yoyo raw chocolate bar with spirulina.

        D: 2 sushi rolls (home made) with wild pacific red snapper cooked in coconut oil

        Any suggestions on how to avoid the mid-day snack attack? I was thinking of downing a tbsp of coconut oil Shangri-Law style. Thoughts?
        Last edited by Rory; 07-09-2013, 05:39 PM.

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        • #5
          In anticipation of a good day tomorrow, here is what I'm hoping to accomplish:

          B: BGS

          L: Chicken/marrow bone broth, 1 duck egg, rice noodles

          Pre-WO: 1 tbsp coconut oil

          D: Leftover snapper, 1 cup sushi rice, kimchi, 1 duck egg

          My knees and quads are still sore from yesterday, so this is still my planned workout for tomorrow:

          Warm-up/cool-down: walk to and from the gym, total about an hour

          Adductor 3x10
          Leg curls 3x10
          Chest Press 3x10
          Dips 3x10
          Push ups 3x10
          Planks on bosu 3x60sec
          Side Plank on bosu 3x30sec each side
          Opposite Arm And Leg Balance 3x30 each side

          **** Ok, workout didn't happen (will do that tomorrow for sure!) but ate according to plan.
          Last edited by Rory; 07-10-2013, 07:29 PM.

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          • #6
            B: BGS

            Pre-WO: 1 tbsp coconut oil

            Post-WO: Kombucha

            L: 3/5 of a chicken skewer and maybe a half cup of cold mashed potatoes, and another Kombucha made with blue-green algae, spirulina, chlorella, etc...

            D: 2 tuna sushi rolls

            Workout:

            Walked to and from the gym (1hr total)
            Did an awesome pilates class

            Overall, pretty pleased with my day!
            Last edited by Rory; 07-11-2013, 08:36 PM.

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            • #7
              Ok, so yesterday was pretty good considering it was a night out. B was the usual, lunch was 2 cubes of chicken and some mashed potatoes, dinner was a hodgepodge of asian fare, most of which was primal/PHD compliant. The drinks were abundant, so I'm sure I went over calorie-wise.

              Today I got drove about an hour out of the city and got a good hike in with the dog.

              B: BGS

              L: Faux Pho w/duck egg yolk, rice noodles, bok choy, and some avocado (low protein lunch, I know, but I just wasn't into the heavy protein stomach feeling on such a sunny day)

              D: TBD - probably going out again

              Also, I weighed myself yesterday - I only do so once a month or every 6 weeks. I haven't lost, but haven't gained since moving from Primal to PHD, and I am feeling much better on more carbs, so overall I'm happy. Now it's just tweaking the exercise and calories to lose those 10 lbs!!
              Last edited by Rory; 07-13-2013, 11:43 AM.

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              • #8
                Last night's dinner was light and delicious until I decided to indulge in some gross chocolate candy....I'm far more upset by the stomachache today than the calories consumed...but today is a new day! I think I'm sticking with rice and lean protein today, just for ease of digestion.

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                • #9
                  After a few days of overeating I'm back on the bandwagon! At least a got a TON of walking in during that time (~3 hrs per day - my feet hurt!)

                  B: Green Smoothie

                  L: Rice, some chicken and an egg yolk

                  D: Rice, some chicken and an egg yolk

                  BORING, I know, but my stomach is in knots and I need something bland and easy to digest!

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                  • #10
                    Ok, time to get back on track! I went out for an outstanding dinner last night, kept it relatively paleo/PHD (minus the chocolate dessert and the seed oils - I have no idea what fat they use there, but I'm assuming it is not coconut oil or tallow!).

                    Breakfast: Paleo Pancake (2 eggs and a banana, and smidge of butter to keep the pancake from sticking to the pan)

                    Lunch: A spanish tortilla-esque concoction made of leftover potato salad. Ingredients: boiled potatoes, eggs, prosciutto di parma, and the potato salad dressing (olive oil, vinegar and dijon mustard). I took the leftover potato salad, mashed it up, added an extra egg and baked at 350 until the top was crisp.

                    Dinner: TBD

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                    • #11
                      That lunch sounds fantastic!
                      How's your gym-ing going? As for your gastro issues, have you tried drinking mint, or chamomile tea to help settle and 'loosen' those knots?
                      I may have missed where you specified your gender, but nettle (in tea) is also amazing for women's health.

                      Post what you're making for dinner! I'm always looking for ideas!
                      ~Jenny
                      The ridiculous, hilarious, sometimes infuriating and frustrating journal of one woman trying to feed a family caveman style.
                      "It Takes A Village"
                      http://www.marksdailyapple.com/forum/thread90638.html

                      "Canadian cavemen could have eaten poutine.."

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                      • #12
                        Hi Jendara! I've been walking/hiking 2+ hours a day lately, so I've been skipping formal gym sessions. This week I won't have the time for that, so I'll be back! My plan is: MWF Pilates, T+Th some sort of bootcamp-style HIIT workout.

                        I am indeed female - so I'll look into nettle! I've been having peppermint oil and oregano oil capsules with some chia gel, and that seems to help a bit. I'm not going to go too long on the oils, though, because they have antibiotic properties and I think too much can cause more harm than good. I love peppermint tea too! It doesn't really help much but it is delicious.

                        I'll let you know what i end up whipping up for dinner!

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                        • #13
                          Tonights dinner is now in preparation. Turkey and Sweet Potato Mini Shepherds Pies. I'll let you know how it turns out!

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