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    Primal Journal: Susan Alexander

    Primal Fuel
    Why this journal? I'm keeping a primal journal here for a 30 Day Challenge happening on my blog now. Anyone's welcome to join in. The challenge (option #3 on my blog) is weighing and measuring daily food intake and keeping a detailed food journal via Fitday.com. Both here and on my blog, I'll be summarizing my Fitday entries as well as my workouts. I'm also including recipes (see below). I welcome comments and questions. Thanks for reading.

    Objective: To try out the balance of average daily macronutrients outlined in Chapter 8 of Mark's book, i.e. the balance recommended for "Kelly Korg," adjusted for my height and weight, which comes to these daily averages:
    Protein 100g + Carbs 80g + Fat 90g (about 1,500 calories).


    30 Day Primal Journal
    July - August 2011



    It seems I'm getting close to the thread character limit. No worries. I expect the remaining days to be substantially similar to Days #6 and #7. If that's ever not the case, I'll come back and update this journal.


    Day #8 Friday, 29 July
    Nutrition totals: P 104g + C 85g + F 80g (1,485 calories)
    Work out: 30 min fast cycling + 30 min strength training/stretching
    Notes: Feel really good. All 3 macros are good where they are now. Enjoying my express workouts.


    Day #7 Thursday, 28 July
    Nutrition totals: P 104g + C 72g + F 84g (1,486 calories)
    Work out: 30 min fast cycling
    Notes: Increasing protein via Primal Fuel is working well.

    Primal Smoothie #2
    P 22g + C 12g + F 23g (330 calories)

    Aloe vera gel (1/4 cup)
    P 0g + C 2g + F 0g (5 calories)

    Chicken, brussels sprouts, olive oil
    P 30g + C 13g + F 9g (292 calories)

    Salmon, spinach, olive oil
    P 36g + C 7g + F 14g (349 calories)

    Primal Smoothie #3
    P 10g + C 30g + F 35g (470 calories)

    1 tbs shredded coconut
    P 0g + C 3g + F 3g (40 calories)


    Day #6: Wednesday, 27 July
    Nutrition totals: P 127g + C 70g + F 107g (1,614 calories)
    Work out: Rest day
    Notes: I’m increasing protein by adding Primal Fuel.

    Coco-Nut Smoothie #3
    P 4g + C 11g + F 28g (320 calories)

    Aloe vera gel (1/4 cup)
    P 0g + C 2g + F 0g (5 calories)

    Primal Smoothie #1
    P 20g + C 11g + F 21g (205 calories)

    Salmon
    P 37g + C 0g + F 9g (240 calories)

    Berry Sorbet #5
    P g + C 14g + F 4g (324 calories)

    Chicken, brussels sprouts, romaine, tomatoes, olive oil
    P 59g + C 17g + F 16g (430 calories)

    All Coconut Smoothie
    P 0g + C 7g + F 25g (250 calories)

    ________________________

    5 DAY SUMMARY (THE FIRST FIVE DAYS)

    Nutrition averages: P 70g + C 80g + F 90g (1,495 calories)

    Workouts: 3 work out days + 2 rest days over the 5 day period

    Observations/plan:

    Feeling really good. Clothes feel loose.

    Not very hungry, perhaps because of the intense summer heat. Over the past 5 days, I ate when I felt like eating (and what and how much). Protein average is low, but I ate all the protein I wanted to eat. I would have had to make myself eat more, and that doesn't align with my purposes, which are exploratory. That said, I probably need more protein, so I'll try some tweaks over the next 5 days to increase the average. Note to well-meaning commenters: Eggs are a good option for others, but not so much for me, as I just don't feel good when I eat them (a long-standing thing).

    Enjoying the change in my workouts. I'm staying on the same basic schedule (3 workout days followed by 1 rest day), but I'm working out differently. Instead of a combination of long bike rides, interval training, and strength training/stretching, I'm doing one short, intense bike ride (30 minutes), immediately followed by a short burst of strength training/stretching (about 15 minutes). I like this very much, and it's not as time consuming as before. Plan is to continue just like this over the next 5 days.
    __________________


    Day #5: Tuesday, 26 July
    Nutrition totals: P 69g + C 82g + F 90g (1,439 calories)
    Work out: 30 min fast cycling + 10 min strength training/stretching
    Notes: Feel really good. Sleeping well. Clothes feel loose.

    Coco-Nut Smoothie #3
    P 4g + C 11g + F 28g (320 calories)

    Aloe vera gel (1/4 cup)
    P 0g + C 2g + F 0g (5 calories)

    Berry Sorbet #5
    P g + C 14g + F 4g (324 calories)
    I changed the recipe slightly after this entry, so numbers Recipe section are different.

    Salmon; slaw (made of cabbage, onion, herbs, olive oil)
    P 65g + C 15g + F 21g (500 calories)

    All Coconut Smoothie #1
    P 1g + C 7g + F 25g ( calories)

    Coconut, shredded 1 Tbs
    P g + C 2g + F g4 (40 calories)


    Day #4: Monday, 25 July
    Nutrition totals: P 45g + C 88g + F 90g (1,344 calories)
    Work out: 30 min fast cycling + 30 min strength training/stretching
    Notes: Work on increasing protein. Feel really good.

    Berry Sorbet #2
    P 1g + C 25g + F21g (290 calories)

    Aloe vera gel (1/4 cup)
    P 0g + C 2g + F 0g (5 calories)

    Berry Sorbet #4
    P 0g + C 14g F 14g (120 calories)

    Salmon, spinach, tomatoes, avocado, olive oil
    P 42g + C 18g + F 28g (364 calories)

    Berry Sorbet #2
    P 1g + C 25g + F21g (290 calories)

    Coconut, shredded 1 tbs
    P 0g + C 6g + F 6g (80 calories)


    Day #3: Sunday, 24 July
    Nutrition totals: P 83g + C 85g + F 84g (1,431 calories)
    Work out: 30 min fast cycling + 15 in strength training/stretching
    Notes: Best day so far. Feel really good.

    Berry Sorbet #2
    P 1g + C 25g + F21g (290 calories)

    Aloe vera gel (1/4 cup)
    P 0g + C 2g + F 0g (5 calories)

    Chicken, avocado, grapefruit
    P 28g + C 17g+ F 34g (478 calories)

    Salmon, lettuces, fennel, olive oil
    P 53g + C 23g + F21g (502 calories)

    Berry Sorbet #3
    P 0g + C 20g + F 7g (162 calories)


    Day #2: Sunday, 24 July
    Nutrition totals: P 66g + C 77g + F 125g (1,757 calories)
    Work out: Rest day
    Notes: Work on increasing protein/lowering fat. Carbs are good where they are.

    Coco-Nut Smoothie #2
    P 3g + C 16g + F 41g (480 calories)

    Aloe vera gel (1/4 cup)
    P 0g + C 2g + F 0g (5 calories)

    Berry Sorbet #1
    P 0g + C 14g + F 15g (190 calories)

    Veggie Smoothie
    P 0g + C 20g + F 10g (180 calories)

    Chicken, avocado, raspberries, coconut
    P 63g + C 39g+ F 59g (905 calories)


    Day #1: Friday, 22 July
    Nutrition totals: P 86g + C 67g + 99g (1,500 calories)
    Work out: Rest day
    Notes: Work on increasing protein/lowering fat. Carbs are good where they are.

    Coco-Nut Smoothie #1
    P 11g + C 11g + F 35g (415 calories)

    Aloe vera gel (1/4 cup)
    P 0g + C 2g + F 0g (5 calories)

    Veggie Smoothie
    P 0g + C 20g + F 10g (180 calories)

    Chicken, asparagus, tomato, avocado, olive oil
    P 75g + C 22g + F 42g (740 calories)

    Coconut, shredded 4tbs
    P 0g + C 12g + F 12g (160 calories)


    RECIPES

    Veggie Smoothie
    14 oz canned tomatoes w/ liquid
    5 oz raw spinach (1 bunch)
    2 tsp olive oil

    Mix tomatoes and spinach in blender or Cuisinart. Consistency is thick (drinkable, but better with a spoon). Pour into cup or bowl and drizzle olive oil on top. Salt + pepper to taste.
    Fitday: P 0g + C 20g + F 10g (180 calories)

    Primal Smoothie #1
    2 scoops Primal Fuel
    1/c coconut milk
    1/c water

    Mix all ingredients in a blender or Cuisinart.
    Label + Fitday: P 20g + C 11g + F g (205 calories)

    Primal Smoothie #2
    2 scoops Primal Fuel
    7 Walnut halves
    1 tbs flax seed meal
    8 oz water

    Mix dry ingredients in a blender or Cuisinart. Add water and mix until all blended.
    Label + Fitday: P 22g + C 12g + F 23g (330 calories)

    Primal Smoothie #3
    1 scoop Primal Fuel
    1tbs coconut oil
    1/2 cup coconut milk
    1/2 cup water
    1/2 cup frozen raspberries
    1/2 cup frozen blackberries
    4 tbs shredded coconut

    Mix all ingredients in a blender or Cuisinart.
    Label + Fitday: P 10g + C 30g + F 35g (470 calories)

    Berry Sorbet #1
    1 cup frozen raspberries
    1 tbs coconut oil
    1/4 cup coconut milk (unsweetened)

    Mix everything in a blender or Cuisinart. Consistency is very sorbet-like.
    Fitday: P 0g + C 14g + F 15g (192 calories)

    Berry Sorbet #2
    1/2 cup frozen raspberries
    1/2 cup frozen blackberries
    1 tbs coconut oil
    2 tbs shredded coconut
    1/8 cup coconut milk

    Mix everything in a blender or Cuisinart. Consistency is very sorbet-like.
    Fitday: P 1g + C 25g + F 21g (290 calories)

    Berry Sorbet #3
    1 cup frozen raspberries
    2 tbs shredded coconut
    1/4 cup coconut milk

    Mix everything in a blender or Cuisinart. Consistency is very sorbet-like.
    Fitday:P 0g + C 20g + F 7g (162 calories)

    Berry Sorbet #4
    1 cup frozen raspberries
    1 tbs coconut oil

    Mix everything in a blender or Cuisinart. Consistency is very sorbet-like.
    Fitday:P 0g + C 14g + F 14g (120 calories)

    <strong>Berry Sorbet #5</strong>
    1 cup frozen raspberries
    1 cup blackberries
    2 tbs coconut, shredded
    1 tbs coconut oil
    1/2 cup coconut milk, unsweetened

    Mix everything in a blender or Cuisinart. Consistency is very sorbet-like.
    Fitday: P 0g + C 45g + F 21g (375 calories)

    All Coconut Smoothie
    1 cup coconut milk (unsweetened)
    1 tbs coconut oil
    2 tbs coconut, shredded

    Mix everything in a blender or Cuisinart. Consistency is drinkable.
    Fitday:P 1g + C 7g + F 25g (250 calories)

    Coco-Nut Smoothie #1
    1c coconut milk (unsweetened)
    5 halves, walnuts
    5 halves, pecans
    2 tbs flax seed meal
    2 tbs almond meal
    1tsp ground cinnamon
    1tsp ground nutmeg

    Mix everything in a blender or Cuisinart. Consistency is thick (drinkable, but better with a spoon).
    Fitday: P 11g + C 11g + F 35g (415 calories)

    Coco-Nut Smoothie #2
    1c coconut milk (unsweetened)
    4 tbs shredded coconut
    7 halves, walnuts
    1 tbs flax seed meal
    1 tsp ground cinnamon
    1/2 tsp ground nutmeg

    Mix everything in a blender or Cuisinart. Consistency: drinkable.
    Fitday: P 3g + C 16g + F 41g (480 calories)

    Coco-Nut Smoothie #3
    1c coconut milk (unsweetened)
    2 tsp coconut oil
    7 halves, walnuts
    1 tbs shredded coconut
    1 tbs flax seed meal
    1 tbs almond meal
    1tsp ground cinnamon
    1/2 tsp ground nutmeg

    Mix everything in a blender or Cuisinart. Consistency: drinkable.
    Fitday: P 4g + C 11g + F 28g (320 calories)
    Last edited by Susan Alexander; 07-31-2011 at 05:07 PM.

  2. #2
    Hedonist's Avatar
    Hedonist is offline Senior Member
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    Welcome Susan. Good luck with Primal.
    Ancestral Health Info

    I design websites and blogs for a living. If you would like a blog or website designed by someone who understands Primal, see my web page.

    Primal Blueprint Explorer My blog for people who are not into the Grok thing. Since starting the blog, I have moved close to being Archevore instead of Primal. But Mark's Daily Apple is still the best source of information about living an ancestral lifestyle.

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    belinda's Avatar
    belinda is offline Senior Member
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    Sounds yummy, but it seems to me that you'll have trouble meeting your daily protein goal if you're having this for breakfast and then not eating again until late afternoon.

    If I was to make this, I'd cut the coconut milk back to 1/2 cup, add 1/2 - 1 cup almond milk, and then crack in two raw eggs. This would double the protein count of your shake.
    Newcomers: If you haven't read the book, at least read this thread ... and all the links!
    http://www.marksdailyapple.com/forum/thread17722.html

    F/49/5'4"
    Jan. 1, 2011: 186.6 lbs PBSW Mar. 1, 2011: 175.8 lbs
    CW: 146.8 lbs
    GW 140 lbs
    A proud member of PETA: People Eating Tasty Animals

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    Those smoothies sound delicious (and so easy)!

    Best of luck on your challenge -- Grok on!

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    Susan Alexander's Avatar
    Susan Alexander is offline Junior Member
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    Thanks so much! Just added another smoothie, and a yummy "sorbet." If you try them, please let me know what you think :-)

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    Susan Alexander's Avatar
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    Thanks so much, Belinda. Your egg-adding idea is a good one, for others, though. Not so much for me. Eggs just don't agree with me (and never have). If you'd like, have a look at my 5 Day Summary. I'll be making some tweaks to add protein, via some Primal Fuel (ordered, waiting for it to arrive) and more animal protein. Would like to know your thoughts. Susan

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