My big-ass salad is bad-ass!
Through various miscommunications and procrastinations (amazingly not mine this time), I ended up having to work until 11 last night. Working late is never fun, but I was extra annoyed this time because I was looking forward to writing my post for the day (was quite proud of myself) and it kind of scuttled my going to bed earlier strategy. Oh well! I'm letting myself write a lunch time post to make up for it - the post I would have written yesterday.
So good progress to report on both my goals. Sunday night I queued up a Podcast (I like the New Yorker fiction podcast for bedtime - sort of like having someone read you to sleep), which yes does involve my laptop, but I turned the screen to black. Turned off the light around 11:30 and fell asleep shortly thereafter. Big improvement from 1:30. (Last night again went with a podcast to unwind, but because I was getting a later start - didn't settle down to sleep until 12:15 or so. Still an improvement.)
As far as my other goal goes, just check out the vegetable porn below :)
The raw ingredients (really raw!):
The end result:
Last night's BAS included:
[LIST=1][*]red and green lettuce [*][URL="http://www.marksdailyapple.com/smart-fuel-swiss-chard/#axzz2PxaMmv7A"]swiss chard[/URL] - Vitamin K [*][URL="http://www.marksdailyapple.com/purslane/#axzz2Pxa5zEVr"]purslane[/URL] - Omega-3![*][URL="http://www.marksdailyapple.com/why-you-should-eat-sulfur-rich-vegetables/#axzz2Pxfj2FkP"]broccoli [/URL]- sulphur[*]tomatoes - lycopene, although not as bioavailable as if I'd roasted them first[*]purple carrots - [URL="http://www.marksdailyapple.com/why-you-should-eat-brightly-colored-fruits-and-vegetables/#axzz2PxceHA9O"]anthocyanins and carotenoids[/URL], plus they look really cool[*][URL="http://www.marksdailyapple.com/bells-are-great/#axzz2Pxes8bqt"]yellow, red and green bells[/URL] for Vitamins C, A and B6[*]mini orange peppers (sweet) - presumably same as above[*]marinated artichoke hearts with capers (olive oil packed!) from the local deli[/LIST]
[LIST][*]pumpkin seeds (dried, not roasted) - only around a tablespoon - high magnesium which is supposed to help with muscle relaxation and sleep[*]bacon crumbles - bacon makes everything better[*]roast beef (organic)[*]homemade vinaigrette (olive oil, balsamic vinegar, mustard, basil, parsley, salt pepper) [/LIST]
Nine different kinds of vegetables in one meal! I'm kicking this goal's ass!
B goat's milk latte, 3 egg frittata w/ green bell pepper, onion, tomato and bacon cooked in ghee
L small leftover hamburger patty with harissa
D BAS (see above)
[LIST][*]Energy - good![*]Mood - good (except being pissed at my colleague who forced me to work late by handing over his paper so damn late!)[*]Digestive health - SM[*]Sinus - left still stuffed Sunday night, nose a bit runny (same as always)[*]Stiffness - not stiff when I got up, feeling the knees a bit though[*]Skin - still dry[*]Sleep - longer but did wake up numerous times from around 5AM on - maybe just adjusting to earlier bedtime[/LIST]
How a workout can turn everything around
Amazing how you can go from feeling hopeless/helpless one day and well...pretty OK the next, with little or no change in outward circumstances. I was half hoping that Mr. Clean would still be recovering and would cancel our session this morning. Fortunately he was fine and I talked myself off the ledge and into gym and I lifted some pretty heavy things and I felt strong and capable and like I could get sh*t done again. Nothing like lifting a big barbell over your head to make you feel like a badass. Also watching the guy who came after me try and fail to lift the barbell I'd just done 2 sets of 8 deadlifts with - that was pretty fun too.
[B]Top 3 reasons I like lifting heaving things:[/B]
1) Finding out I can do things I didn't think I could - there is something very powerful about this that extends well beyond the gym. Like today when Mr. Clean really stacked the weights on, that first lift felt really hard and I thought uh-oh, I don't know if I can do this. But then I did - exceeding my own and even Mr. Clean's expectations.
2) Feeling strong - again important on so many levels. I've never been happy with my body, even when I was relatively thin (read starving myself), I preferred not to thinking about myself from the neck down. Let's just pretend I'm a large walking brain why don't we? Anyway, being able to lift heavy things makes me actually proud of my body - at what it can do, and the power in it.
3) Boosting my brain chemistry - LHT elevates serotonin, endorphins but also my buddies dopamine and norepinephrine (not for nothing - the only anti-depressant that worked for me acted on dopamine and norepinephrine; Zoloft and Prozac both left me incapable of getting out of bed - I didn't feel depressed; I just didn't feel like getting out of bed).
B (post-workout) goat's milk latte, goat & sheep's milk yoghurt with blueberries
L 3 egg omelette w/ mixed mushrooms sautéed in ghee, wilted spinach and goat's cheese
S dried pork sausage (eaten on the move)
D BAS with roast beef, broccoli, mixed peppers, cherry tomatoes, purple carrots, tiny little black olives w/ garlic, 1.5 T. of pumpkin seeds, balsamic vinaigrette and just to add a bit more interest - some living sprouts that I harvested myself from their little cardboard container. I've now emptied all my veggie containers - just in time to restock at the farmer's market tomorrow.
20 reps of "the dead bug" w/ a resistance band - sort of like a flying dog but lying on your back
2 sets of 15 swings w/ 20kg kettle bell
2 sets of 15 swings w/ 24kg kettle bell
1 set of 10 high pulls w/ 30kg barbell, 1 set w/ 2 12kg kettlebells
2 sets of 8 power cleans w/ a push press w/ 30kg bar
2 sets of 8 deadlifts w/ 90kg but elevated to about mid-calf height, doubt I could have done that many if it were from the floor
2 sets of 10 goblet squats w/ 20kg and then 24kg kettle bell
Plus I walked to and from the gym and back a long meandering route from therapy - probably walked 3 hours all together today and I don't feel particularly tired.
Energy - high and stayed high
Mood - good, despite being in the same dire work situation
Digestive health - getting there
Sinus - fairly clear last night, only a couple of tissues today
Stiffness - still not stiff when I got up, still feeling the knees, especially with all that walking
Skin - still dry
Sleep - woke up around 3AM and when couldn't go back to sleep ate a few olives - was having that low blood-sugar feeling