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~ Day 15 & 16: Primal Blueprint challenge: food & exercise update ~

Tuesday, April 24, 2012

DAY 16 (Day 1 Paleo/Primal/SB):

B: IF 14 hours / Coffee & cream (2 cups) Calories: 210 / 18f (... these are empty calories)

S1: Pistachios: 30 / Calories: 170, 14f, 5c, 3 fib.

S2: 3.5 cups of green beans / 3 slices bacon / Calories: 140 / 7f

L: Butter chicken, green peppers & cauliflower rice
Estimated calories: chicken: 80 / butter sauce: (from Rajun Cajun):120 / 20f

D: Chicken Cour Don Bleu (Marketday) & sauteed kale w/bacon
Calories: 350, fat: 18, protein: 29; carbs: 3
EXERCISE: Walked home, time: 1:05 mins

Total calories so far: 1070
Fat grams so far: 77
Carb grams so far: approx: 28
Protein: 60

DAY 15: Didn't eat well intentionally
EXERCISE: walked home / Time: 1:20mins

~ Dee emoticon

  Member Comments About This Blog Post:

ALLISON145 4/24/2012 11:47PM

    We are so in the same place sister. I have been very intentionally off plan lately but the immediate gratification of the junk simply does not feel as good as I do when I take care of myself. Time to get back on track - both of us!

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    The food sounded delicious.

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DOGSTARDADDY 4/24/2012 6:17PM

    Nice stats... you're getting some good walking in.

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~ Day 12 - 14: Primal Blueprint challenge: food & exercise update ~

Sunday, April 22, 2012

...so everything was going fine until I bought the 3 Milky Way w/caramel & cookies and cream bars! emoticon... I caved, I admit it!... and I know that it is all emotional. But I offer no excuses, just resolve, to start over... tomorrow!

... as I am sitting here eating my air-popped pop corn I am planning my menu for next week and starting to do some batch cooking.

This is what's on the menu for next week:

- taco flavored taco meat served on a bed of romaine lettuce
- zucchini lasagne, loaded with veggies
- steamed red kale w/bacon

I am finishing out the 21-day challenge, but will start it all over again with the team. I have a little over a week to go, but I am modifying it starting tomorrow because I am going to do a 2 week Primal/paleo/SB kind of thing where I will not be eating any fruit or starchy veggies, including sweet potatoes, so that I can monitor more closely what I am eating.

DAY 14: 4/22: Exercise:

AM: Spinning - 20 minutes

Day 13: 4/21: REST

DAY 12: 4/20: Exercise: walked home from work (1 hour, 5 mins)

Tomorrow is Mesocycle 1: Week 4, then on to Mesocycle 2!

~ Dee ... Enjoy your Sunday emoticon

  Member Comments About This Blog Post:


    I want to eat well every day and have good intentions but don't. I am doing better with my exercise though.

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MRS_TOAD 4/24/2012 8:18AM

    We all cave to our cravings from time to time. Not to worry! Just pick up and start anew!

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JERSYGRL 4/23/2012 8:59PM

    Don't let a small stray get into the way of your overall goal. You are in good company. Rejoice that you have gotten back on plan. That is what life is really all about.

Sounds like you are ready for the week! Have a good one Turk! Carol

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    I could be eating better as well and exercising more too. I'm determined to have a better week. Your menu sounds great!!

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ERIN1957 4/22/2012 4:36PM

    changing your feelings can change your destiny...

You are planning and working toward yours.
My best to you. I just picked up his book again, I am going to reread it again.

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MONA_MONA 4/22/2012 2:45PM

    We all go off plan from time to time so don't worry too much about it. The key is getting back on the wagon. emoticon

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EGALITAIRE 4/22/2012 2:06PM

    You look pretty good thowin' that tire around.

Way to stay with it - the off-plan incidents are just bumps in the road. I like your philosophy of just get back at it - learn what you can and let it go. We can only change the present and the future.

Stay Strong - Spark On

Comment edited on: 4/22/2012 2:23:07 PM

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~ Day 11 Primal Blueprint challenge: food & exercise update ~

Thursday, April 19, 2012

DAY 11: 4/19:

B: Cottage Cheese & Blueberries / coffee & half/half

L: Creamed kale/bacon, cabbage noodles & Italian sausage

S: Pistachios (1/2 cup)

D: Home made soup: chicken, andouille sausage, green cabbage, onions, green/red peppers. baby spinach, stewed tomatoes, mushrooms, fresh basil, thyme & sage from my little windowsil herb garden & red pepper flakes

EXERCISE: Walked home from work
Time: 1 hour 19 minutes

... how did you do today? ~ Dee emoticon

PS:... look at what I passed up today! ... aren't you proud of me!

  Member Comments About This Blog Post:

SPIRITSEEKER2 4/21/2012 9:16PM

    good job !!

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MRS_TOAD 4/21/2012 8:40AM

    The cupcakes look yummy, but you made a GREAT choice! Great job!

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    Oh my!! Total eye candy. I want those cupcakes!!!

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MCMOM11 4/20/2012 12:12PM

    emoticonV I C T O R Y!!!!!

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SAVANNAHZMOMMA1 4/20/2012 11:28AM

    Count me among the proud! Those cupcakes are so darn cute!

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DONNA47FMFL 4/20/2012 7:58AM

    Great job passing up the cupcakes! Your soup sounds wonderful. I hope you start seeing the results you want soon. Keep up the great work. Happy Friday!

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EGALITAIRE 4/20/2012 6:53AM

    Way to go Dee - those muffins used to look delicious - really no taste for them anymore, but the soup, absolutely.

Always used herbs and spices, but have found I usually double what the recipe calls for and/or add additional nowadays.

Food is tasting so much better.

Stay the course - you gotta think you are getting healthier even if the scales not moving .... yet.

Stay Strong - Spark On

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HEALTHY4ME 4/20/2012 6:45AM

    Good for you! and you know I must be coming along too cos I look at them and they don't appeal, now had I been there and sometimes even if they don't look so good I would have eaten them. I must say been doing better.

I am still amazed at you not losing with what you eat. Where are the cal numbers coming from. But you will figure it out, as I will.

Having co. sat. informal supper just 3 of hubbys sisters coming to visit. One is gluten free and I am so a reg. meal person so thinking what can I make. Was thinking a huge garden salad, and chicken breast.... or a crockpot full of fricot but that is more a cool weather meal. Fricot _ chicken and potato soup really.

So going to browse for some ideas today, would love to make something out of the ordinary.

Have a super Friday!!!

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~ Primal Blueprint/Paleo update ~

Thursday, April 19, 2012

... this is the way I feel right now!

As you know, I have been following the Primal Blueprint challenge for what, 10 days now, and I really thought that I was doing everything right... WRONG! emoticon... I have been keeping track of what I have been eating and my calories have ranged between 1200 - 1500. I haven't weighed myself because I just don't want to see a bad number and my clothes are not fitting any looser. Yesterday evening I decided to take my measurements because my jeans seemed to fitting tighter, and guess what, I am gaining in "inches!!!!!"... I have gained at least a 1/2 an inch everywhere!

My first thought was to just say forget it all, order a pizza and call it a day, but I didn't, instead, I looked over my notes and logs of what I have been eating and found that although I have been staying within my calorie range, I am eating massive amounts of fat.

One thing I have been doing right is IF (Intermittent Fasting) ... I listened to Robb Wolfe's podcast www.robbwolfe.com (#2 or 3, I forget) this morning and the subject of IF (Intermittent Fasting) came up. He mentioned that if a person is trying to lean out 16 hours of IF is good because it doesn't tap into protein stores and it re-establishes insulin sensitivity without harming metabolic status (... not going into starvation mode). I think the longest I have gone is 18 hours, so I will now keep it to 16 or less. emoticon

To lean out, he advises the following:

1.) Load up on protein
2.) Load up on veggies
3.) "don't go wild on fat sources so that we can get both appetite suppression via the protein - AND - a mild calorie restriction
4.) 8 - 9 hours of sleep (... I will be aiming for 7.5 - 8 hours)

... I knew eating all of that good food was too good to be true!!!! emoticon... well, at least with a ton of fat added to it!... I will modify my recipes.

... I will keep you posted, if anyone has any tips, ideas, please post, I am still learning this lifestyle and all comments are emoticon

~ Dee emoticon

  Member Comments About This Blog Post:


    I am learning a lot by your example.

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ASHAIXIM 4/20/2012 2:25PM

    Are you counting your carbs? How many carbs are you eating? If you are eating too many berries or even too much veg you can be eating too many carbs which will prevent you from burning fat. Are you using salad dressing, mayo, sour cream, milk, cream in your coffee? All of these have carbs in them.

There are strips you can get at the pharmacy (ask at the counter) that measure the ketones in your pee. That will tell you if you are burning fat or not (test first thing in the a.m.) If you are not burning fat then you need to do a reality check on the carbs. If you are burning fat then you are probably just adjusting.

Also, is it your TOM? I gain weight (and inches) during my TOM. Do you have any other changes like in medicine that might have caused a weight gain/water retention?

Just some things to consider :)

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MCMOM11 4/19/2012 10:06PM

    emoticonI'm so glad you didn't throw in the towel;) I couldn't eat that much fat and I tried it for 2 weeks steadily gaining:/ My fat HAS to remain from 20-25% of my daily calories.....I'm back now to carb cycling and I eat oatmeal in the morning and sprouted grain breads once maybe 2x a week(but not oats and sprouted bread on the same day) I was trying carb balance wheat tortillas, can't do them, won't lose or feel puffy.......Keep learning girl, that is what it is all about....You got this!!!

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ALLISON145 4/19/2012 9:04PM

    You know, I'm having a similar experience and it's very confusing. I thought lower carb diets were supposed to make you lose faster even without restricting calories so why wouldn't restricting more work even better? Maybe it's too few calories?? I'm with you on reducing fat a bit but I'm starting to think my body might need more carbs. I'm having cravings too which my husband thinks is my body saying I'm not eating the right nutrients. I can't do wheat though so I'm not sure what to do. Maybe I'll just try gluten free with moderate calorie range... Like 1500? Hmmm. Let me know how your experiment is working.

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MRS.CARLY 4/19/2012 8:31PM

    It is a bizarre diet. I've wanted to try it, but I keep hearing that people gain weight! It works great for some people and for others it just doesn't. I think your goals to modify things a bit are right on target!

It is all about what YOUR body needs. How are you feeling on it?

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JAZZID 4/19/2012 3:55PM

    MONA: ... thanks, this is what I had planned to do. I remember you mentioning this before.

SPRITSEEKER2:... I guess it all boils down to "too much of anything" can backfire!... We have to keep adjusting until we find that sweet spot...

EGALITAIRE:... thanks so much for the encouragement, I really need it!... I will still modify because I know I am eating way too much fat than I should. I have a little over a week to go and will be doing another challenge after this one, so I am considering this a learning process.

JENNYF138:... I will definitely not continue to use this program if it doesn't work... however, I did lose from 168 to 154 from June/2011 - August/2011 (gained it all back over the holidays) and my LDL was greatly improved as well... I am tweaking and hoping for the best... I love this lifestyle/diet!

Comment edited on: 4/19/2012 3:57:49 PM

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SPIRITSEEKER2 4/19/2012 3:39PM

    thank you .. I have also cut down on fats... now I read on sparks too much protein will cause weight gain ??? so confusing

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MONA_MONA 4/19/2012 3:23PM

    I had the same issue when I first started Primal mostly because Sisson really pushes the healthy fats, but once I modified the diet to fit me, it has worked since.

For me, I load up on veggies first, then protein and finally fat. I use oils/fats as a condiment. Once I started doing this, I lost the weight, my measurements went back down and all was well again.

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EGALITAIRE 4/19/2012 2:22PM

    Sorry to hear about your results - I am so glad to hear you didn't/aren't throwing in the towel. I have read quite a bit on the subject and not all the experts agree on everything.

Also, I truly believe Paleo/Primal is a framework, not a prescription. Almost everyone on this team and on the boards is doing something slightly different.

Most have had to tweak, adjust, adapt and modify along the way. Finding out what works for each of us within the framework is the challenge and the experiment.

Also, Mark Sisson, the author of the Primal Blueprint, recommends not making a final assessment for 21 days - the reason, it takes time for our bodies to convert from primarily glucose burners to fat burners.

Yes, some people lose right away - I didn't - I took at least a week and maybe longer before I started noticing appreciable changes. Then they started happening fast - as the legal disclaimers are quick to point out - individual results may vary.

Very unscientific, but there seems to be a consensus that woman react slower than men to the change - just a thought.

As long as you don't feel the nutritional plan is detrimental to your health, consider continuing for another 10 - 14 days and reassess.

Hopefully you have had some non-scale, non-measurement gains.

Stay Strong - Spark On

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JFTRAINER 4/19/2012 2:11PM

  That diet plan seems to work for some and not for others. So if it still doesn't work after you made the changes, maybe Primal/Paleo isn't what your body needs.

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~ Day 10: Primal Blueprint challenge: food & exercise update ~

Thursday, April 19, 2012

Quick update:

Day 10: 4/18:

B: Cottage cheese & grapefruit / coffee/half & half
L: Chicken Tikka Masala (Trader Joes) and Kale
D: not hungry


~ Dee emoticon

  Member Comments About This Blog Post:


    I love to see someone not be hungry. It proves to me that this works.

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EGALITAIRE 4/19/2012 8:36AM

    Isn't the NOT HUNGRY great.

Before primal, I was obsessed with food, what am I going to eat and when. Now, I sometimes completely forget about food. The kids start asking whats for dinner and I realize it's already way past dinner time and I haven't even started dinner - Yikes.

They're smart ones though - they've caught on and now start asking as soon as they get home from school.

Anyway - cheers on the eating plan - looks like it is going really well for you. No dinner is going to make for a great IF.

Other than not hungry, how are you feeling - energy? mental acutiy? inflammation?.

Stay Strong - Grok On

Comment edited on: 4/19/2012 8:37:53 AM

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