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Thread: Primal Challenge Journal (mom500) page

  1. #1
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    I'm starting the challenge and looking to lose 10 pounds overall. I'm hoping to lose at least half of that over the next 30 days.


    I have five children: two school age girls and two year old triplets. I lost most of my pregnancy weight just being too busy to remember to eat! When the babies were 7 months old I followed Jillian Michaels' Making the Cut and lost an additional 10 pounds or so and added muscle (she has a fun workout plan that includes sprints, intervals, and circuit training).


    Then, I started getting back into running. I love the stress relief of running long distances but one day I was googling something related to running and came across Mark's chronic cardio post. I was running 5-6 miles a day, but I decided to replace two of those days with tabata sprints. And I loved the results: I lost 5 pounds without trying, my regular running improved, and my energy really increased.


    I've been eating more and more primally and thought I'd jump into the challenge and see what happens when I give up grains (at least 80% of the time).


    Day 1 Meals:


    Breakfast

    scrambled eggs

    blueberries, strawberries, blackberries and raspberries with cream


    Lunch

    tuna steak with salad

    grapes


    I modified a recipe from Gwyneth Paltrow's GOOP newsletter: Slice the tuna steak in half horizontally and rub each side with 1 tbsp minced ginger. Set a large skillet over high heat. Add peanut oil (I used sesame). When itís hot, cook the tuna steaks for 20-30 seconds on each side or until just seared (this will give you a beautiful sear and very raw interior - I seared it on high heat and then reduced the heat to medium and cooked for about an additional minute on each side - this still has a pink middle, but it gets cooked a little more). I served this over a salad made of spinach, red chard, and arugula (the peppery arugula goes really well with the tuna) and drizzled sesame oil and soy sauce over it all. It was delicious!


    Snacks (planned)

    almonds, oranges


    Dinner (planned)

    chicken lettuce wraps

    roasted zucchini and squash (don't know how well this will go with the wraps, but breakfast and lunch were pretty light on veggies)


    Here's the recipe:


    Thai Satay Chicken

    1 pound boneless skinless chicken breasts

    1/4 cup soy sauce

    2 tablespoons fresh lime juice

    2 cloves garlic, minced

    1 teaspoon grated fresh ginger

    3/4 teaspoon red pepper flakes

    2 tablespoons water

    4 green onions with tops, cut into 1-inch pieces


    Cut chicken crosswise into 3/4-inch-wide strips; place in shallow glass dish. Combine soy sauce, lime juice, garlic, ginger and red pepper flakes in small bowl. Add water to remaining mixture. Pour over chicken; toss to coat well. Cover; marinate in refrigerator at least 30 minutes or up to 2 hours, stirring mixture occasionally.


    Soak 8 (10- to 12-inch) bamboo skewers 20 minutes in cold water to prevent them from burning; drain. Prepare grill for direct cooking.

    Drain chicken; reserve marinade. Weave 3 to 4 chicken strips accordion-style onto each skewer, alternating with green onion pieces. Brush chicken and onions with reserved marinade. Discard remaining marinade.


    Place skewers on grid. Grill skewers on uncovered grill over medium-hot coals 6 to 8 minutes or until chicken is no longer pink, turning halfway through grilling time. Serve with julienned carrots, red peppers, cilantro, and dipping sauce. Wrap in lettuce leaves (I'm using butter lettuce, but I've used romaine and iceberg in the past).


    Sweet Chili Dipping Sauce:

    1/4 cup rice wine vinegar

    2 tablespoons fish sauce

    1/4 cup hot water

    2 tablespoons sugar (I'm skipping this)

    1 lime, juiced

    1 teaspoon minced garlic

    1 teaspoon red chili paste


    In a blender, puree the rice wine vinegar, fish sauce, hot water, sugar, lime juice, garlic, and chili paste until combined.


    WOD

    20 minutes of running/sprints on treadmill (included 4 all-out one minute sprints)

    25 minutes of alternating walking & running 2 miles on the track

    15 minutes running/walking stairs


  2. #2
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    I stuck with yesterday's eating plan, but never felt hungry enough for an orange. The lettuce wraps were really delicious. I didn't realize I had run out of chili paste, so I just made a sauce with rice wine vinegar, fish sauce, soy sauce, and lime. It was good but very vinegary, so I drizzled just a little plum sauce on the wraps (some sugar in there). I also took a 30 minute walk in the evening.


    I thought I'd add a few details since I plan to weigh in each Monday (more accountability):


    I'm 40, 5'6", and weigh 130. I was at 120 for almost a year and was really happy that weight. I gained 5 pounds when I had surgery and couldn't exercise for 6 weeks. I jumped right back into working out, but gained another 5 pounds. I maintained 120 by exercising and eating whole foods (I can't stand counting calories), and it didn't feel like I was doing anything differently except I was sprinting less and doing plyometrics less (because after lifting I would feel too tired for them and I'd often just walk). I tried to give blood and found out I was mildly anemic, so I've been eating more iron-rich foods and taking a multi-vitamin and getting my sprints in again.


    Day 2 Meals


    Breakfast

    scrambled eggs

    coconut flour pancakes with blueberries (served with butter; I was afraid they would need some sort of syrup, but the sweet hot tartness of the blueberries was more than enough)


    recipe here: http://www.cheeseslave.com/2008/10/1...lour-pancakes/ (I skipped the rapadura and folded in about 1/2 cup of fresh blueberries)


    Lunch

    chicken lettuce wraps

    sauteed zucchini


    Snack (planned)

    pistachios

    smoked salmon


    Dinner (planned)

    grilled steak, grilled asparagus and a big salad

    marinate the steak in garlic, pepper and 3+ tsp of salt - brush with olive oil and red wine vinegar before grilling.


    WOD

    Lower Body Weight Training

    inspired by http://bodyforlife.com/exercise/weighttraining.asp


    Quadriceps

    Barbell Squats

    Leg Presses

    Repetitions: x12, 10, x8, x6, x12, x12


    Hamstrings

    Dumbbell Lunges

    Lying Leg Curls

    Repetitions: x12, 10, x8, x6, x12, x12


    Calves

    Seated Calf Raises

    Standing Heel Raises

    Repetitions: x12, 10, x8, x6, x12, x12


    Abs

    Floor Crunches

    Oblique Floor Crunches

    Hanging Knee Raises

    Repetitions: x12, 10, x8, x6, x12, x12


    Plyometrics

    Jumping Squats x30

    Jumping Lunges x30

    Box Jumps x30


    Track

    alternated running and walking: 2 miles


    Plan to go for a walk tonight.


  3. #3
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    I decided to start a FitDay account and track my carb/fat/protein/calorie intake. I'm only going to do this after the end of each day (I tend to get obsessive if I track it on an ongoing basis).


    For Day 1, these were my results:

    Calories 1,439

    Fat 78.9 g (56%)

    Carbs 56.4 g (14%)

    Protein 125.9 g (37%)

    Alcohol (0%)


    For Day 2, these were my results:

    Calories 1,286

    Fat 80.3 g (55%)

    Carbs 54.1 g (16%)

    Protein 88.6 g (29%)

    Alcohol (0%)


    I was happy to see that my carb level is right where it should be. I could even add a little more fruit if I felt the need.


    My snacks went as planned, but my dinner ended up being a grilled hamburger patty (with pickles, mustard and little ketchup) and a salad.


    I've noticed that when I don't eat after 8 pm or so (which I have been experimenting with for a week - but it's been really easy these last two days because I don't feel hungry) I go to sleep easily and I sleep really well. I've struggled with insomnia for 15 years or so and would often have a bowl of cereal before bed so that I wouldn't wake up hungry in the middle of the night. I realize now that I was actually creating more problems than I was solving.


    Another great thing that I am noticing (after just two days) is that my hunger and carb cravings are almost totally gone. I feel totally satisfied and I don't have that terrible low-energy, almost nauseated feeling I've had on other low carb diets. I can already see that my problem with being mostly primal was that the little bit of oatmeal, toast, rice, and cereal that I was eating was adding to my carb cravings and making it easier to overdo things just to the point of not being able to lose those last few pounds.


  4. #4
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    I felt really great today. I wasn't hungry at all and I had all kinds of energy. I went to the gym with the idea that I'd do sprints and one round of turbulent training (see WOD below) and then relax in the steam room. I ended up doing three rounds of turbulent training and a mile around the track and running stairs because I felt so good. I can't remember the last time tabata sprints felt so good - lately I've just been forcing myself to finish them.


    Day 3 Meals


    Breakfast

    almond flour pancakes with blueberries

    2 fried eggs


    Lunch

    salad with pear, carrot, and sunflower seeds

    smoked salmon


    Snacks

    grapes

    pistachios

    almonds

    string cheese


    Dinner

    steak

    zucchini & red pepper

    1/2 corn on the cob (I know, it's a grain, but it eats like a vegetable - but, it has carbs like a grain!)


    Fit Day Results

    Calories 1,590

    Fat 102.8g (57%)

    Carbohydrate 63.7g (15%)

    Protein 110.4g (28%)


    WOD


    Gym

    - stretches/foam roller

    - tabata sprints 15 minutes

    - turbulent training (http://fitnessblackbook.com/body-weight-training/):

    1) 60 Jumping Jacks

    2) Spiderman Pushups 10-15

    3) Walking Lunges 10-15 for each leg

    4) Spiderman Climbs 20 total

    5) Squat Hold on Wall 45 seconds

    6) Plank Hold for 60 seconds

    7) Burpees

    8) Running High Knees in Place 25 per side

    rest one minute and then do it 2 more times

    - walked/ran 1 mile on track

    - ran stairs 4 min

    - foam roller

    - steam room 15 minutes


    home

    took babies on a walk and pulled them up and down a small hill in their wagon 4 x

    went for a bike ride

    went for a walk


  5. #5
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    I feel lighter today. It's pretty cool to actually notice it.


    Day 4 Meals


    Breakfast

    omelet with spinach, red pepper, cheese

    strawberries and blueberries with cream


    Lunch

    steak with salad

    1/2 pear, sunflower seeds

    small carrot


    Snacks

    1/2 apple with almond butter


    Dinner

    1/2 grilled chicken breast

    grilled hamburger patty

    slice of cheese

    pickles, lettuce, tomato

    grapes and grilled pineapple


    FitDay Results

    Calories 1,436

    Fat 73.8g (45%)

    Carbohydrate 71.7g (18%)

    Dietary Fiber 10.0g

    Protein 124.4g (36%)


    WOD

    went to the gym with my daughters today! I worked less hard than I would have if I'd have gone solo, but it was fun to be with them and probably good for me to play more than work

    20 minutes elliptical

    30 minutes upper body strength training


  6. #6
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    Today was my daughter's birthday. I decided that I would try to stay mostly primal, but that I'd indulge a little if I felt like it. This is about what is the healthiest lifestyle for me more than just the 30 days. Surprisingly, I didn't feel like having pastries in the morning (they looked like a stomachache on a plate).


    I checked nutritional info before we headed to the restaurant and I'm glad I did - because I was going to order Chicken Lettuce wraps, but checked nutritional info online before I went & found out they have 208 grams of carbs. Instead I ordered Wok Charred Beef (which I thought was 15 grams, but when I went to doublecheck the numbers afterwards I noticed that has 5 servings per dish - ridiculous! so that's 75 grams). It was delicious - actually better than anything else I've gotten there, but I felt better about it when I thought it was 15 grams. Instead of rice I had sauteed spinach (8 grams - but I didn't eat much of it).


    Day 5 Meals

    Breakfast

    scrambled eggs and ham


    Lunch

    2/3 PF Chang's Wok Charred Beef

    1/4 Spinach with Garlic

    little bit of chocolate cake


    Snack

    almonds and grapes


    Dinner

    leftover grilled steak


    WOD

    walking around the mall and playing with the kids


    FitDay Results

    Amazingly, I stayed under my 100 grams of carbs for the day (just barely)! But, if I had realized the serving size scam on P.F. Chang's nutritional info, it could've been quite a bit less. Oh well.


    Calories 1,370

    Fat 59.0g (38%)

    Carbohydrate 94.7g (27%)

    Dietary Fiber 1.6g

    Protein 118.4g (35%)


  7. #7
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    Today I felt really tired toward the end of the day. Not really hungry, but tired. I chalked it up to a busy day with the kids, but when I figured out my calorie total for the day, it was really low (800 before I had some chocolate - a planned weekend treat). I'm still not hungry and now it's a bit late, but tomorrow I will try to eat more so I don't feel so worn out.


    Day 6 Meals


    Breakfast

    2 fried eggs, white only (the yolk just wasn't appealing today)

    raspberries and blueberries with cream


    Lunch

    seared tuna steak with ginger on romaine (mixed greens were a better combination with the tuna)

    drizzled with soy sauce and sesame oil

    grapes


    Snack

    almonds and an orange


    Dinner

    grilled chicken breast

    cabbage, broccoli, squash, zucchini, carrots

    little teriyaki sauce


    Snack

    chocolate with almonds


    FitDay Results

    Calories 1,078

    Fat 57.2g (46%)

    Carbohydrate 76.1g (26%)

    Dietary Fiber 8.4g

    Protein 72.1g (27%)


    WOD

    1 hour hike


  8. #8
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    Day 7 Meals

    Breakfast

    scrambled eggs with red pepper, spinach, and steak

    grapes


    Lunch

    hamburger patty with lettuce, tomato, pickle, mustard, ketchup

    zucchini and red peppers


    Snack

    diced peaches, blueberries and strawberries with cream


    Dinner

    salmon cakes with lemon-caper butter (recipe: http://www.nourishingdays.com/?p=1230)

    roasted asparagus


    FitDay Results

    Calories 1,279

    Fat 83.0g (58%)

    Carbohydrate 58.3g (17%)

    Dietary Fiber 12.6g

    Protein 78.9g (26%)


  9. #9
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    WEIGH IN: 125.2 lbs


    I'm amazed that I almost lost 5 pounds in a week - I was hoping to lose that much in a month! It's even more amazing that it wasn't hard at all.


  10. #10
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    Primal Blueprint Expert Certification


    Day 8 Meals

    Breakfast

    boiled egg (I would've ate more, but the kiddos kept wanting more for themselves)

    blueberries, strawberries and yogurt


    Lunch

    seared tuna steaks with ginger and mixed greens

    1/2 carrot, grapes


    Snacks

    1/2 banana

    apple with almond butter


    Dinner

    fish "taco" salad: cod, avocadoes, diced tomatoes, cilantro, picked red onions, and sour cream over shredded cabbage with a little fresh lime juice over all (this would be good with a little salsa verde too)


    - I marinated some cod in olive oil, hot sauce and lime juice. Normally we'd grill the fish, but the fish was really falling apart, so I just sauteed it.

    - To pickle the onions, I brought some rice vinegar to a boil and then poured it over sliced red onion and then let it marinate for a few hours. It adds a whole new dimension to the dish, I think.

    - I put some fresh lime juice and lime zest in the sour cream.


    This was so delicious - it was super fresh and just fantastic food! I didn't miss the corn tortilla at all.


    I realized today that I haven't missed the carbs that I've been cutting out hardly at all. Normally I would have served the tuna steaks on ciabatta bread and I might have had a little pasta with the salmon cakes last night and hamburger buns the other night, but not eating them really hasn't affected the flavor (or my enjoyment of the meals) at all.


    FitDay Results

    Calories 1,168

    Fat 58.5g (43%)

    Carbohydrate 77g (24%)

    Dietary Fiber 14.8g

    Protein 91.4g (33%)


    I thought my carbs were a little higher because of the yogurt - but that was only 7g. It was just the fruit adding up. I'm surprised at how low my calories are, but I'm not hungry at all.


    WOD

    I went to the gym with my daughter. It's nice to be able to go on the treadmill and get in a good workout while she walks.

    - stretches

    - walked 1/2 mile on track

    - tabata sprints on an incline on the treadmill

    - turbulent training (http://fitnessblackbook.com/body-weight-training/ ):

    1) 60 Jumping Jacks

    2) Spiderman Pushups 10-15

    3) Walking Lunges 10-15 for each leg

    4) Spiderman Climbs 20 total

    5) Squat Hold on Wall 45 seconds

    6) Plank Hold for 60 seconds

    7) Burpees

    8) Running High Knees in Place 25 per side


    rested one minute and then did it again


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