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  • #16
    Originally posted by kingofbaconandeggs
    You'll never get a coupon for steak or aspargus, but you'll get them for all boxed food.
    Even the if they did give coupons, supermarket steak and asparagus are unappetizing...based on mainstream industrial farming techniques, plus that you don't know how long it's been sitting in the grocer's case. EeeeYuck! oMG, I sound like a snob.
    Last edited by celestylez; 09-26-2013, 07:09 PM.

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    • #17
      DAY 12 JOURNAL Success score (1-10): 8

      Breakfast: Green Smoothie
      Snack: strawberry and banana protein shake
      Lunch: Mediterranean Lamb with hot sauce over green salad with tomato and yogurt sauce
      Pm Snack: 3dates and1/4 cup raw sunflower seeds
      Dinner: green protein smoothie with organic power greens, wild blueberries, organic pineapple and organic strawberries, a scoop of sprouted chia powder

      Workout:
      1. 1-hr cycling/spin class
      2. PEM Workout

      Mood: sore but energized
      DAY 12: complete

      Primal Recipe, Part 2 (if applicable):
      Changes made:
      Comments:

      Go Coco-nuts
      Products used: coconut milk and coconut oil for a Mild Beef Rendang I didn't eat for dinner because I was too full from smoothie.
      Elements you will integrate into diet long-term: a return to coconut and its products.
      Hardest part: finding coconut flour close by, craving for coconut pancakes when I saw the recipe on Primal Blueprint Cookbook.
      Best part: adding more coconut since it has always been part of my diet growing up.
      Comments:

      PEM Workout
      Success score: 7 Location: home Duration: 15 minutes
      Reps completed:
      Pushups set 1:10 set 2: 10
      Squats set 1: 25 set 2: 25
      Pullups set 1: Barely 1 set 2: barely 1
      Plank (time) set 1: 1 minute set 2: 1 very shaky minute
      Comments: very sore from working out last night. Obliques very sore.

      Nurture Your Intimate and Social Circles
      Intimate circle connections: husband who's been my friend since grade school and my 2 best friends I've known for 20+ years
      Social circle connections: best friends' spouses, my husband's friends
      Hardest part: keeping in touch with my best friends
      Best part: we are always connected through phone and email! plus social networking sites.
      Elements to integrate into lifestyle long-term: call close friends at every month
      Comments:

      Summary Comments
      Daily energy levels 1-10: 8
      Hunger level between meals 1-10: 0
      Satisfaction level with meals 1-10: 10
      Struggles today with Primal efforts: PEM with sore muscles, still can't do a full unassisted pull up
      Benefits noticed from Primal efforts: getting groggy when I hear crickets sing at twilight
      Daily highlight(s): when someone asked me if I ever took a break from being active.
      Daily needs-to-improve: learn to rest when sore.
      Last edited by celestylez; 09-27-2013, 07:59 PM.

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      • #18
        DAY 13 JOURNAL Success score (1-10): 8
        Breakfast: 3 perfectly boiled eggs, 4 pcs of local organic bacon and a large bowl of steamed organic broccoli.
        Snack:
        Lunch: 2 bananas, 1/4 of a tuna sandwich with mesclun and tomato minus the ciabatta bread.
        Pm Snack: 2 pcs turkey bacon and 1/2 a fried egg
        Dinner: 1 leg 1 thigh fried chicken skin on, a small bowl of pickled bitter melon.

        Workout/activity:
        1. 30 minute Sun walk plus 3-hr volunteering: clearing weed overgrowth and planting some wild ginger

        Mood: surprisingly calm and content
        DAY 13: Complete

        Top Of Spectrum
        Products acquired:
        Meat: whole organic farm raised chicken, bacon and ground bison location: neighborhood butchers
        Eggs: still had some regular eggs the fridge location:
        Fish: salmon steaks location: local Asian market
        Macadamia nuts: couldn't find organic location: n/a
        Extra-virgin olive oil: bertolli location: in the pantry
        Dairy products: organic butter and cheese location: wholesale club
        Indulgences: couldn't find good 75% chocolate location:
        Describe the budget impact: expensive!
        Hardest part: finding everything in one place at an affordable price
        Best part: quality food is better than
        Purchases you can sustain long-term: buying organic butter and eggs from wholesale club and meats from local butchers
        Purchases unrealistic to sustain long-term: fish sources.
        Next best choice to sustain long-term: large bags of frozen organic veggies from wholesale club seems like a good compromise since I'm not close to a farm or a farmers market. CSA subscription is too expensive for right now.
        Comments:

        Moderate Duration Aerobic Workout
        Activity: Sun walk plus volunteering clearing weed overgrowth and planting some wild ginger
        Duration: 3 hours
        Location: one of the city parks.
        Comments:

        Get Adequate Sunlight
        Was today an appropriate day to get some sun exposure?: yes
        Minutes of exposure: 180 minutes Parts of body: face, neck and arms
        Hardest part: none. Beautiful weather today. Only wish I could have gone barefoot instead of the minimal closed toe footwear we were required to wear! And having to uproot some young mulberry plants that would have been great for paper making. And the lunch we were served had bread...
        Best part: Sun exposure for a cause, plus I got a free sweat-wicking T-shirt I can workout in!
        Suggestions you can integrate long-term: find more outdoor volunteer activities.

        Summary Comments
        Daily energy levels 1-10: 10
        Hunger level between meals 1-10: 0
        Satisfaction level with meals 1-10: 10
        Struggles today with Primal efforts: none
        Benefits noticed from Primal efforts: boundless energy despite lingering muscle soreness!
        Daily highlight(s): felt very primal today. I walked slowly, chopped down some knot weeds, lifted some heavy(plant refuse-filled black contractor bags)things and got some sun for a good cause!
        Daily needs-to-improve: get better food sources.
        Last edited by celestylez; 09-28-2013, 06:12 PM.

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        • #19
          DAY 14 JOURNAL Success score (1-10): 8
          Breakfast: 1 egg and 1 sausage, large cup of coffee with honey and nondairy creamer
          Snack: 2 dates and a handful of sunflower seeds
          Lunch: Salmon with big bowl of Spinach with mushrooms and sesame ginger dressing and 4 extra pats of butter to gear up for the long walk.
          Pm Snack: hot chocolate
          Dinner: a tall glass of coconut water. Wasn't hungry.

          Workout/Activity
          5+ mile sun walk around the city

          Mood: Energetic and relaxed at the same time
          DAY 14: Complete

          Sweet Spot Calculations
          Daily protein grams: 42
          Daily carb grams: 128
          Daily fat grams: 73
          Total calories: 1342
          Areas to improve: increase total protein intake.
          Worst part of results: low protein vs high carb today because of hot chocolate indulgence.
          Best part: increased caloric intake to better support increased activity.
          Comments: found 70+% chocolate... Yay!

          Rest Day
          Comments: rested from exercise but took a leisurely walk for 5+ miles without realizing how far I managed to get. It was relaxing as I was taking family around sightseeing on foot! so it felt like play, instead of exercise.

          Summary Comments
          Daily energy levels 1-10: 10
          Hunger level between meals 1-10: 0
          Satisfaction level with meals 1-10: 10
          Struggles today with Primal efforts: low protein intake.
          Benefits noticed from Primal efforts: high energy... Even at 1130pm, still not tired.
          Daily highlight(s): played today.
          Daily needs-to-improve: choose indulgences better.


          Week 2 Reflections
          Week 2 success score: 8
          Days 1-14 success score: 7
          Discuss how you addressed your needs-to-improve list from week 1: learned the meaning of play and played somewhat by volunteering to a local cleanup endeavor including weeding and gardening plus hauling refuse, hitting each point of walking slowly, sun exposure and lifting something heavy sometimes.

          Diet success score: 9
          Comments on diet challenges: finding clean food within walking distance

          Exercise success score: 9
          Comments on exercise challenges: although still can't do unassisted pull ups, I am able to complete push-ups, squats and planks plus my gradual departure from chronic exercise.

          Lifestyle success score: 10.
          Comments on lifestyle challenges: I love my am walks, saving for vibram barefoot footwear, learning to slow life down a little bit and becoming more in tuned with my body and my relationship with the environment around me.
          Weekly highlight(s): knees don't hurt anymore neither do my feet sweep after very long walks, plus energy and loose clothes and even footwear!!!

          Weekly needs-to-improve: minimize chronic exercise
          What specific steps can you take to address your needs-to-improve list? Following the primal rules on exercise more closely and learning to slow life down.
          Overall comments on week 2: my knees don't hurt anymore and no more swollen feet and ankles, plus more energy.
          Last edited by celestylez; 09-29-2013, 08:49 PM.

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          • #20
            DAY 15 JOURNAL Success score (1-10): 5
            Breakfast: broccoli with 2 sausages
            Snack: none
            Lunch: none
            Pm Snack: none
            Dinner: chicken stir fry, fried anchovies and a side of homemade pickled sliced cucumbers

            Workout:. NONE

            Mood: exhausted & sleepy
            DAY 15: Partially complete

            Intermittent Fast #1
            Duration: 11.5 ours Start time: 8:30 am End time: 8:00 pm
            Hardest part: none Best part: loved the quiet time
            Comments:

            Mark’s Favorite Primal Workout - will try this again tomorrow.
            Success score: 0
            Distance chosen for arch/spider and bunny/lunge: 0 couldn't figure out how to do it and was very exhausted today
            Pushup style: normal Reps: 0
            Pullup reps: 0
            Stairs or skipping: 0 Describe:
            Plank time: 0
            Sprint distance chosen: 0
            Squat reps: 0
            Comments: too exhausted. Lacked the usual energy to do any workout.

            Cave Time
            Duration: 60 minutes
            Where did you go? bedroom
            Hardest part: Not watching tv or checking my electronics
            Best part: rested and napped hoping to alleviate zapped energy levels
            Comments:

            Summary Comments
            Daily energy levels 1-10: 5
            Hunger level between meals 1-10: 0
            Satisfaction level with meals 1-10: 10
            Struggles today with Primal efforts: my body refused to get up and go. Had a few minutes of sun time sans the walk.
            Benefits noticed from Primal efforts: none. Still feeling exhausted almost flu-like. Aching joints, feverish and sluggish. Could this be burnout?
            Daily highlight(s): None
            Daily needs-to-improve: walk more and play.
            Last edited by celestylez; 09-30-2013, 08:17 PM.

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            • #21
              DAY 16 JOURNAL Success score (1-10): 7
              Breakfast: blueberry smoothie
              Lunch: grain free banana blueberry pancakes
              Dinner: pepper steak

              Workout:
              1. Walking

              Mood: tired
              DAY 16: complete

              Go Local
              Estimate percentage of calories obtained locally: 30%
              Places you shopped: butcher, backyard
              Hardest part: too much conventional veggies. Clean food is either far or expensive. Must grow or raise your own clean food.
              Best part: love my butcher! Love the carrots, onions and peppers growing in my backyard.
              Comments:

              Moderate Duration Aerobic Workout
              Activity: Walking. Duration: 30 minutes Location: treadmill
              Comments: still zapped from energy today.

              Calm, Relaxing Evening #2
              Suggestions implemented: unplug. Turn in early. Dim lights.
              Hardest part:


              Summary Comments
              Daily energy levels 1-10: 5
              Hunger level between meals 1-10: 0
              Satisfaction level with meals 1-10: 10
              Struggles today with Primal efforts: 15 minutes of sun time in backyard
              Benefits noticed from Primal efforts: still not hungry and no cravings.
              Daily highlight(s):
              Daily needs-to-improve: journaling.
              Last edited by celestylez; 10-03-2013, 05:01 AM.

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              • #22
                DAY 17 JOURNAL Success score (1-10): 7
                Breakfast: protein green smoothie
                Snack: banana
                Lunch: broccoli and sausage
                Pm Snack: banana
                Dinner: protein smoothie with chia & flax

                Workout:
                1. Walking
                2. Cycling AM
                3. PEM
                4. Cycling PM

                Mood: tired
                DAY 17: complete

                Modern Foraging #2
                Location: backyard Meal: green onions for lunch
                Location: backyard Meal: onions for lunch
                Hardest part: true foraging in the city.
                Best part: easy access - backyard
                Comments:

                Full-length PEM Workout
                Success score: 7. Location: home. Duration: 20 minutes
                Reps completed:
                Pushups set 1: 10 set 2:10
                Squats set 1: 25 set 2: 25
                Pullups set 1: .5 assisted set 2: 0
                Plank (time) set 1: 2 minutes. set 2: 2 minutes
                Comments:stronger but tired, weird.

                Reach Out
                Who did you talk to?: my friend, Ava
                Best part: i sent her the info graphic for primal blueprint after conversation
                Most difficult part: none because she was already on another diet.
                Comments:

                Summary Comments
                Daily energy levels 1-10: 7
                Hunger level between meals 1-10: 0
                Satisfaction level with meals 1-10: 10
                Struggles today with Primal efforts:
                Benefits noticed from Primal efforts:
                Daily highlight(s):
                Daily needs-to-improve:

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                • #23
                  DAY 18 JOURNAL Success score (1-10): 7
                  Brunch: spinach, kale and cheese omelet, omega 3 rich paleo banana and blueberry with chia and flax seed meals, large cup of coffee with almond milk.
                  Pm Snack:
                  Dinner: bluefish ceviche and goat curry

                  Workout:
                  1.
                  2.

                  Mood: pensive
                  DAY 18: Complete

                  Kitchen/Pantry Purge #2
                  Offending foods tossed: pasta, boxed everything
                  Compromises with cohabitants: using a different fridge for Primal Friendly food.
                  Hardest part: convincing cohabitants to stop eating conventional food.
                  Best part:
                  Comments:

                  Moderate Duration Aerobic Workout
                  Activity: treadmill Duration: 30 mins Location: basement

                  Use Your Brain
                  Daily challenge: writing a novel one word at a time
                  Steps taken for long-term challenge: one word to a sentence to a paragraph at a time...maybe a series.
                  Best part: I get a novel when I'm done
                  Most difficult part: looking for that hook that propels a story into a page turning series plus overcoming writer's block.
                  Comments:

                  Summary Comments
                  Daily energy levels 1-10: 8
                  Hunger level between meals 1-10: 0
                  Satisfaction level with meals 1-10: 10
                  Struggles today with Primal efforts: missed my sun walk again.
                  Benefits noticed from Primal efforts: waking up to birds singing... I can bend down to tie my shoes without losing my breath.
                  Daily highlight(s): bending down to tie my shoes without losing my breath.
                  Daily needs-to-improve: making sun walks a priority.
                  Last edited by celestylez; 10-03-2013, 06:09 PM.

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