I'm throwing up a weekend post because it sounds like some of you are feeling the pressures right about now. The newness of your shiny new Paleo toy may be wearing off. You're a little cranky these days, aren't you? You're JUST far enough into this experiment to be FEELING like you should be feeling great, but you're still having some unhappy side effects (headaches, cravings, trouble recovering). Which, I assure you, is totally normal, but still... Grrrr. And now, events over the weekend (parties, cookouts, dinners out) may be tempting you to take just the tiniest little break from your initiative.
You listen to me right now - all of you. You are NOT going out like that. You will NOT cave to buffalo wings so processed, they're not even chicken. The lure of a sugar-bomb pancake or waffle at breakfast has nothing on your rockin' energy level and clear-headedness. And a cocktail at this point will both make you feel like super-extra crap in the morning AND make you mad at yourself for giving in to something so cheap and dirty.
So rally, people. You've got this. I'll help... Take a minute today and list, here, one thing that is significantly BETTER now than it was a week ago, thanks to your diet. Maybe it's your energy, maybe it's a flatter stomach, maybe you've PR'd on a workout or maybe you're happy coming here and seeing 100 comments from people who UNDERSTAND what it is you are trying to do. Share something, and remind yourself why you are doing this, and how important it is to push through these difficult times. Because, trust me... once you get over that hill and things start clicking (and THEY WILL, I promise you that), you'll be so, so glad you stuck with it.
Motivate now, and then get out there and enjoy your weekend.
Saturday, July 11, 2009
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Here are some Paleo-friendly recipes with lots of photos!
1. Roasted Sea Bass w/ tomato & olive salad
2. Raw Kale Salad
3. Grilled Skirt Steak
4. Spinach Salad w/ chicken, almonds, pears, & dried raspberries - you can modify the dressing
5. Spicy Roasted Broccoli and Peppers
6. Tilapia w/ cilantro & lime
7. Summer Salmon Salad - sub the butter
I think I have more energy throughout the day. It's hard for me to be all "yay, this is great I feel so much better" because I'm so sceptical. Even if I feel a bit better I second-guess myself and wonder if it's just mental. I do think I'm seeing some fat loss though. Performance-wise I also hit a front squat PR big time this week. I kinda feel outta gas during metcons, but I've always sucked at those.
I'm just happy because I know how great I will feel in 2-3 weeks! I was very strict last year and sometime in February I just fell off the wagon. Eating too much pizza, chips, and drinking too much... :( I just haven't felt REALLY GOOD in awhile. I’ve been feeling sorry for myself about several things and I’ve realized that it’s my diet. I never used to be this way when I ate well…
Starting day 4 today!
7/10 Food:
Breakfast: 1 banana/nut/coconut/egg square, beef jerky, green tea
Lunch: romaine lettuce, artichoke hearts, hearts of palm, green olives, red bell pepper, green bell pepper, 1 chopped hard boiled egg, & ahi tuna w/ olive oil & lemon juice
Snack - raspberries, beef jerky
Dinner* - grilled salmon w/ spinach sautéed in olive oil
*Dinner was the hardest for me… My husband got a large slice of Italian crème cake to go and ate it while we watched a movie at the house. It smelled SO good! But, I’m extremely happy that I didn’t get my own cake. Yea me! :)
Today is tough, I've had a headache this morning that just won't quit, and I'm hoping that the caffeine from my coffee, my breakfast (a fritatta type thing with no dairy, tons of veggies and eggs and an apple sliced with some almond butter) cures what ails me. But I can see and feel my body composition shifting. And that is SO worth it.
So today has ended up being my Official Day 1 of strict Paleo. Confession time - I got back from vacation I had my plan in place but then found out I wasn’t going to be at my regular office with the very great kitchenette, and it really threw me off. So my lunches at the lovely school cafeteria were not strict Paleo but I still had one leg on the wagon. I’ve felt guilty all week in seeing everyone’s posts and the challenges they are facing. So I didn’t want to confess but I am as I need to gives kudos to everyone who has followed through this week! This is hard! And you are all superstars for doing it! I did totally kick dairy this week and I do feel amazingly better. I’ve lost 4 lbs and my stomach is flatter.
What is really funny is that my sister and I got the following email from my mother yesterday:
‘Do either of you eat yogurt? I've eaten it for years...had bad gas for years...Terri started to eat yogurt & swore it gave her bad gas...I said she was nuts...Joyce listened & stopped eating...said it helped her so I stopped eating it & then tried it again...I think Terri is right...it was giving me really bad gas...I do not miss it! and neither does Mike!’
When I told her I went dairy-free she wanted to know where I was getting my calcium from. We have a history of bone density loss in my family. Question: I know that resistance training is good to prevent bone density loss but is there anything else I should be taking? I was taking a multi-vitamin but stopped as it no doubt has fillers in it and I haven’t had the time to research a good replacement.
I was also lucky enough to find a local farmer who comes into Halifax once a week to sell his wares which include fresh beef jerky! Question: How much jerky is too much jerky? I bought a good sized bag today and I plan on it being gone in a week due to my snacking tendencies at work.
I dreamt last night that I had coffee with cream and sugar... *SIGH*
I wanted to share my guacamole recipe that I've made for years. I always get compliments on it. You can season it to your taste and omit or add items to your taste.
Guacamole
Avocados
Fresh Cilantro (or dried if necessary)
Dash of lime juice
Adobo all purpose seasoning
Diced jalapenos
Kosher salt (very little is needed if any at all)
Tomatos, if desired
Minced or fresh garlic (lots!)
Last night we made Chicken fajitas. However, I omitted shredded cheese and sour cream, and of course the tortilla chips on the side. You can't go wrong because these are delish no matter what way you eat them.
Naked Chicken Fajitas:
Seasoned grilled chicken
Veggies: Cut up in large pieces (for easier grilling). We just used red peppers and onions. Brush with olive oil and sprinkle w/adobo seasoning. Grill until desired tenderness.
Top with lots of guacamole - OMG! Love it. You can also use beef. I've made it in the past w/ beef tenderloin cooked medium rare and it is fantabulous!
Angie
I've been on Paleo since a few weeks before you started your little campaign. So I can speak from recent experience. The first 4-5 days are the worst, the first 2-3 weeks are a little "interesting", in 4 weeks you'll feel completely normal. Well, except for that stubborn 10 lbs or so that will be *gone*.
I like to be *lean*, and this WOE does it for me. I can't see going back to a "normal" diet ever again.
My whole fat life, I wanted to eat like a "normal" person... and even though this is the most restricted list of foods I've ever committed to, I feel like I can finally "just eat."THAT is worth a lot.
Just got home from a kickass 4-mile run (plus burpees and box jumps) in the ridiculous central Texas heat+humidity.. then had a delicious breakfast at my favorite Tex-Mex joint: roasted pork with a side of chopped lettuce/tomato/onion, and a sweet little pile of avocado. No tortillas, no beans, no rice, no chips... no problem
When I told the waitress not to bring the chips & salsa, she said "Are you on a diet? You're so little."
THANK YOU! Thank you VERY much.
Hang in there, y'all. This is easy compared to the alternative, right?!
I am DEFINITELY less gaseous and less bloated.
Angie
A couple of things of improved for me:
1. My gym performance has sky rocketed to the point where I am resting at the places where I used to get tired out of habit and then getting upset when I miss out on a couple of reps.
2. I had a friend say I looked "slammin". Is it vain, hell yes, but you know what: a compliment is a compliment.
3. I am less hungry during the day because I am eating better throughout. My intake of vegetables and meat and starch is more moderated and I feel pretty great.
4. I have started being able to walk away from my occasional "cheat danish". Which is monumental.
5. I bought a pair of shorts about three weeks ago, and they already don't fit. (I am getting tired of buying new clothes.)
Tracy: I just wanted to shout out to another East-Coast Canadian! I'm in NB! Do you CrossFit? Just curious because there's an event in Moncton next weekend and would love to meetup and munch on some jerky together if you'd be there.
I've lost my roller coaster energy levels, the remains of problem skin and gained a PR of a 48 inch box jump...last night I almost fell off the wagon. I was sitting here considering a drive thru.....stressful day was the culprit. But my thoughts were with how I would tell all of you...Would I lie? Confess and start again? Or confess and leave the group? I chose D: Eat some nuts and go to bed. Thanks y'all.
Melissa, when your post hit my phone this morn , this song popped into my head right away....rough vid, great song.
http://www.youtube.com/watch?v=w1b3uTa2foc
My dad made pancakes this morning for my family while I was @ work, I came home to the smell of heaven.
So then I made an omelette with spinach, tomato and avocado and thus destroyed any craving at all for any kind of sweet tangy pancake...EVER. My meal was so incredibly glorious. No pancakes for me. Yayyyyy Day 6!
+My headaches are gone.
+I sleep easier
+I'm not quitting.
Food :
http://dieselduckmonkey.tumblr.com/
QUESTION.
Menstrual cravings... is it okay if I live on sunbutter and raw coconut shreds? : P
Tracy – Welcome back! Don’t feel guilty about the past! Focus on the future! :)
Here are some excellent calcium sources without the dairy… Enjoy!
Food Calcium (mg)
Sardines, Atlantic, in oil, drained, 3 oz 325
Pink salmon, canned, with bone, 3 oz 181
Collards, cooked from frozen, ½ cup 178
Spinach, cooked from frozen, ½ cup 146
Sardines are the best!! Plus they have a bunch of other good stuff in them like Vitamin A, Iron, and Omega-3 fatty acids (~2.8 grams per can!)
Compare this to 1 cup of 2% reduced fat milk which has 285mg of calcium! You can get some good stuff from dark green leafy veggies and fish.
You can get a more comprehensive list of non-dairy calcium sources here: http://www.health.gov/DIETARYGUIDELINES/dga2005/document/html/AppendixB.htm
Just ignore the non-paleo items… :)
Day 10:
-i think i lost a bunch of body fat.
-i feel great.
-and the other day, i went to the gym and did 8 muscle ups! (singles, not in a row)
keep up the good work everyone!!
This whole starting late thing isn't so bad now that I can read all of your posts and know what to look foward to. (Trying to look on the bright side) Ok, so I'm on day two and I definitly feel less bloated. I have to tell a story of an experience that I had and my issues with forever looking like one of those yard gnomes. My legs, hips and arms aren't all that big but my mid-section is very round...so much so that this one time when I was changing in the gym locker room a woman had asked me how far along I was. When I told her that I wasn't pregnant... as if the first question wasn't traumatizing enough, she asked "are you sure". I will never forget that moment. Anyways, the reason I felt the need to tell this story is because I was pondering that if I have had this stomach since I was eight all because of some ridiculous dairy, pasta or whatever crap my body doesn't do well with, I am going to be amazed when it flattens out for the first time. I just wish I would have known sooner!!
Hey Samantha! I checked out your website for your food logs and I remember reading your post on the Crossfit forum about feeling frustrated with your weight and eating.
I've been having the same problems. How has your progress been on leaning out? So many people say that its 80% nutrition and 20% exercise and I'm wondering how the paleo diet has affected your body composition.
Sarah
Hey! Well. I tried maybe adding in some beans and unprocessed grains to see if maybe my body would react to that, just made me feel gross and mood-swingy.
6 days back into a strict paleo diet and honestly haven't felt this great in a while. I stepped on a scale this morning and haven't lost a pound, but my body composition in the mirror test feels a lot better. I'm also able to sleep more, and well! Before stepping on that scale I was sure I lost something because I just feel great.
Only 6 days in though, I will most definitely be checking in more and more to keep you posted. Thanks so much for keeping tabs on me!! :)
Well I don't actually feel better, but this week has been completely shite in terms of sleep due to work and work. I don't think I actually expected anything really, because I was fairly clean before, about 80% free of gluten and sugar but not dairy(cheese and butter) free, I just loved to cheat balistically on a meal occasionally. (pizza cravings, oh man oh man)
However, since I decided to go 100% paleo, things have TASTED better. that's good too, yah?
Seriously craving a cocktail but here is my one thing. I wore a suit to a meeting a week ago that was just snug enough to make me uncomfortable and self-conscious. I wore the same suit exactly 1 week later and it was actually just LOOSE enough to be completely comfortable. I've only lost maybe 2-3 lbs but the difference in my suit fit was unbelievable.
Day 10
Gut feels much better than it has in years.
Knee pain gone ..... even after burpees..... No more 'arthitic' finger pain on night shift (cut out nightshades)
Skin is awesome!
Fruit tastes so sweet!
Discovered how to mix dark greens with sesame oil, garlic and ginger to make my new FAVE food!!! (I've never been much of a chef)
Less stressed out (is that part of this whole thing too!?)
YES. less stressed :)
I too started late am on Day 2. So far I am just really excited for how good I am going to feel. I haven't been excited about a program, diet etc, for a while. So that is my one great thing from all of this. I am also gaining more confidence each time I think of or see something I want to eat that's not Paleo...and i turn it down :D.
Tracy,
Look at the table on this page
http://www.thepaleodiet.com/nutritional_tools/acid.shtml
and eat the things that have the highest negative numbers (for veggies it would be spinach and for fruit it would be raisins) while trying to avoid the things that have the highest positive numbers (most of them are already removed from your diet if you follow a paleo regime).
This word verification system is really getting annoying. What is a "grach" and what does it eat during the winter time...or does it hibernate?
I guess one benefit is feeling more "condensed." I don't feel so puffy. Of course I haven't lost a pound but I can feel a difference in my clothes.
I am not so crabby as I was a couple of days, so that is good news. But I am not on the energy high that I was earlier either. Just normal, which is just fine.
just got back from the bar. I kept a glass of water in my hands and stayed busy watching the fights / chatting with friends. said no thanks to fries, nachos, and beer. and i 'heart' beer. but the biggest motivator was not wanting to have to tell everyone here that i caved.
mission accomplished.
as for feeling good...yep, 9 days down and feeling great! have lost ~3#, mostly water weight I'm sure. still having cravings every so often, but i'm liking my meat/veggie combos and today made a badass scramble w/ broccoli and ground beef...yum.
also, I've hit some good PR's at the gym - 40sec PR on Jackie, 5# PR on snatch balance, first ever unassisted ring dip! here's to hoping the next 3 weeks go just as well!
I'm most proud that I have made it this far - day 9.
I actually don't feel much different. Workout are hit and miss. I've lost 1-2 lbs which means I really need to eat a lot more.
Way to not cave in on the beer Lily! Nice job!
Starting Day 5 today!
7/11 Food:
Lunch: macadamia nuts, 2 eggs, 4 slices bacon, steamed broccoli
Snack: lara bar
Dinner: small salad w/ olive oil, ½ dozen raw oysters, 6oz beef tenderloin wrapped in bacon, grilled asparagus, broccoli, carrots
Snack*: lara bar
*We went to the movies so I brought along a bar so that I would avoid my usual popcorn/diet coke combo. :)
Just made some wickedly satisfying paleo almond-flour pancakes, dollop of icy-thick cinnamony coconut milk on top and two eggs fried in bacon fat on the side...
YUM! Really, there is almost no solid temptation to go back to the dark side... ice cream not withstanding...
Making my own larabars today...trying to replicate the 'Apple Pie' flavor. Hope they turn out all right! My abs are definitely showing more than they were a week ago, and my husband (who has some issues with anxiety) claims he hasn't felt stressed out enough to take the medication he was given for it all week! Less pills is definitely a good thing in my opinion.
I am feeling just better :). Do not know how else to say it other than that. Have not lost alot of weight or inches but that was not my number one goal either. I am going to just work on upping my veggies and taking back the berries and nuts this week. My first week I was just eating clean and what ever would keep me not tempted I ate. I never had more than one lara bar every 2 days but I am going to try to cut that out till the weekend as a special treat! That is all, good luck to everyone this week!
Amy – There are at least 6 of us heading to the hopper next weekend from Halifax. I’m just really getting into CrossFit and I thought the hopper would be a great way to get my baseline coming into all of this. I am looking forward to having my ass kicked by Kevin’s mother! I haven’t met either yet and can’t wait. Do you live in Moncton or are you travelling for it as well?
Carla & M@ - Thank you both for providing me with some great resources on my calcium question. Bonus - spinach has been a staple for me due to some low iron issues a few years back. That and my love for red meat have prevented me from taking those horrible iron supplements.
Robbie – Congrats on the PR of 48” box jump, which just sounds crazy to me but also awe-inspiring. I’m terrified of the box jump!
Looking forward to supper - Chicken curry with mushrooms and broccoli
Wishing everyone a brilliant Monday!
Right on Tracy! I trained with Tannaya and Robert from CF Halifax before. Looking forward to seeing them again. I have to bug them to get new tshirts done so I can snag one.
I'll just be spectating and taking photos at this event - I'm not anywhere near competition level yet. I'm from Fredericton, so the travel is reasonable. I'd be happy to cheer you on against that old granny, let me know how to spot you. I'll be wearing a very "paleo" tshirt. It's bright red with a T-bone steak on the front. Here's the shirt.
I'm cutting out sunbutter and replacing it with spinach.
I think my "TOTM" cravings have subsided.
:phew:
Hey Hey - - - -
Things are going well on my end also. it's def tough sometimes, mainly just to eat enough and the right stuff while out on the road etc.
My only issue at this point is loss of weight, which i cant afford to do, or want to do for that matter.
Byers said this is normal and to give it another week or so. . . Instead of 2 burgers, i might have to up it to 4 soon =)
here's to another successful PALEO eating weekend to everyone! and onto the work week
Does anyone know of a good salad recipe or something (besides meat) to bring to a BBQ. A side dish or something so I can contribute to the feast.
Thanks
K
make your friends go see Food Inc:
[url]http://events.richmond.com/richmond-va/events/show/87908574-food-inc-panel-discussion-and-reception[/url]
maybe they will start to get it.
I got offered a free bagel this morning on the way to work. Now this 30 day challenge aside, I haven't had a bagel in nearly 10 months, but for just a smidgen of a second I THOUGHT about it...because it was FREE. Luckily, I remembered the real cost of eating a free bagel...;)
Went to Bonefish last night...my fav. Although it was hard to not have Bang Bang shrimp, I had a delicious piece of seabass with lemon. It's getting easier to make healthy choices while dining out. No dining out next weekend, however.
Thanks for the support!
Melicious;
I wholeheartedly agree with your statement that it's nice to "just eat" now. It's nice to also be able to look forward to healthy tasty foods.
How much weight have you lost? I've lost 60 pounds since December and I know it's all because of the paleo diet.
Starting Day 6 today and feeling a bit tired. I forgot, coffee is out, right?
7/12 Food:
Breakfast: macadamia nuts
Lunch: salad of lettuce, shredded broccoli, carrots, and cabbage, chicken breast, & bacon, w/ olive oil & lemon juice
Snack: blueberries, macadamia nuts
Dinner: salad of lettuce, shredded broccoli, carrots, and cabbage, kalamata olives, almonds, chicken breast, & tuna, w/ olive oil & lemon juice, luna bar
Oops, scratch the luna bar on the dinner. I wrote it in my food log because I was planning on eating it but was too full from the salad... :)
whats better: my stomach doesn't hurt randomly. i haven't touched the tums since we started, awesome.
Melicious - thank you, THANK YOU for writing what you did! i am still that big girl who is sad because i want to just be normal. this is better than the alternative and i have to just remember that. it's way easier to eat this way and finally be losing weight, than to eat the traditional american weight loss prescription and struggle to lose even 1 lb.
I finally started on Fit Day. . i still have to get a scale to weigh everything, but today should be pretty accurate. . I guess i was way off. I thought i was eating a ton more fat than i was, especially in comparison to carbs. Looks like i have to replace some of these fruits with more veggies :-( I also have to up the calories to I dont lose a pound here or there. . .
http://fitday.com/fitness/PublicJournals.html?Owner=Adrenalnejnky
Carla, what is this banana/nut/coconut/egg thing you speak of?! sounds good!
Tracy- I refer you to Mr. Robb Wolf on the question of calcium and bone loss. Great info
http://robbwolf.com/?p=454
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