~ Day 3: PB challenge Food & Exercise log ~

Wednesday, May 09, 2012

Day 3: May 9

B: IF: 15 hours
S: Coffee / half-half
L: Butter Chicken, roasted red peppers, mushrooms, green peppers & riced cauliflower
D: TBD

Exercise:

Walking home, but I want to do some ST when I get home... I'll just have to see how I feel when I get home.

Energy level is great, despite the reduction in calories. I am working on increasing them. I will have to start eating breakfast or at least a snack in order to get enough in. I don't want dinner to be too big of a meal.

Anyway, I will post later, not sure how many calories I ate today, but will try to calculate & post later.

~ Dee

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~ Day 2: PB challenge Food & Exercise log ~

Tuesday, May 08, 2012

Day 2: May 8:

B: IF 14.5 hours
S: Coffee & half/half
L: Taco (Ground turkey) on romaine lettuce

Calories so far: Cal: 467; Carb: 1; Fat: 30; Protein: 43 ( ... I have to try to eat more calories today, I had a late start with eating... unintentional IF.)

S: Pistachios
D: TBD

************

Exercise: TBD

~ Dee

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~ Day 1: Primal Blueprint challenge: food & exercise log ~

Monday, May 07, 2012

Day 1: 5/7:

B: Cottage Cheese / Blueberries: Cal: 230; Prot: 28gms; carbs: 26 (17 - 4 fiber)
Coffee/Cream: Cal: 80; Fat: 6gms

S: Pistachios

L: Grilled chicken strips (TJ's): Cal: / Green Beans (1/2 cup):
Mixed peppers (green, red, yellow): 2 strips bacon:

Pre-workout: 1/2 cup green beans / 3 strips of bacon

NOTE: Calories so far: 820; Carbs: 34; Fat: 36; Protein: 58


D: TBD

***************

EXERCISE:

Walking home (... if it doesn't hard)

Strength training planned, don't know what dvd yet. I'll post later.

~ Dee

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~ Primal Lifestyle team and next 21-day challenge: May 7th ~

Thursday, May 03, 2012

... she's at it again!
*******************
The Primal Lifestyle team will be starting another 21-day challenge on May 7th (Monday). I will try to post in the Primal Lifestyle team forum, however, if I don't post there, I will definitely be posting blogs throughout the challenge.

Here's a link to the team: www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=49946

The things that I will be tracking are:

• What I am eating
• Exercise(s) I will be doing

I will also be trying new recipes and posting more food blogs.

I have found that blogging and/or posting in team forums has helped me tremendously in my journey, I love the support I get here and I love to offer support as much as I can.

So I am calling for teammates and Sparkfriends who may be interested in joining me for this next 21-day challenge. Even if you aren't doing a primal/paleo type diet, you can still join the challenge and hold yourself accountable for whatever plan you are following.

Come on, it will be fun! ~ Dee

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~ Day 21: Primal Blueprint challenge: Update ~

Wednesday, May 02, 2012

~ Day 21 ... 4/30... LAST DAY OF CHALLENGE...

B: Cottage Cheese / blueberries & coffee/cream
S: Pistachios (30)
L: Zucchini lasagna
D: Zucchini lasagna

EXERCISE:

Walked home from work
Time: 54 mins (my time is improving)
Calories: 409
**************************
Ok, so here goes.

Starting weight: 170.5
Ending weight: 165.2

Total lost in 21 days: 5.3 pounds

I didn't take my measurements, I will have to do this soon, but at least I feel encouraged that I am beginning to see a lost. I am feeling more in control of my cravings.
**************************
What I have learned during this last challenge:

- That I have to be consistent with tracking my calories/macros!

- That intuitive eating is a wonderful tool. I am learning so much about how food fuels the body, and how to respect that my body is capable of letting me know:

• when I need to eat

• how much I need to eat

- What fats are good for me and how much fat my body needs to reach satiety, while still maintaining a calorie deficit for weight loss

- That cravings are natural, deprivation is unnatural; I have come to realize that it's not necessarily "what" I am craving that hinders my progress, but "how much" of it I indulge in. So in the bigger scheme of things, it really boils down to "balance". I have found that it helps for me to have some of those "forbidden" foods once in a while or a little every week because it "mentally" keeps me from going overboard... over the past 21 days I have found that indulging, sensibly:

• hasn't caused gut irritation /indigestion or bloating

• hasn't prevented me from losing weight

- Paleo/primal means different things for everyone, and this is where I agree with Tom Venuto's statement:

"... For one thing, I'm not sure if anyone knows EXACTLY how our ancestors ate, but I'm pretty certain that it depended a lot on the culture, climate and geography. Therefore, the amount of carbs eaten could have varied quite a bit, so I don't think there is just ONE type of paleo diet."

I do feel that "each person" has their own, "personal paleo code", based on Chris Kessler's "Personal Paleo Code" chriskresser.com/ . He also states that even with the paleo diet, "foods known to be problematic for some people are well-tolerated by others."

... so while there is, and I agree, a "basic" paleo guide, I also believe that there are many ways to use, define and refine this guide based on individual needs.

- I have also found that I:
• can't function on less than 50 carbs (Jack Kruse, Leptin reset jackkruse.com/my-leptin-prescription
/ ... couldn't do this)

• will still see weight lost progression when consuming between 50-100gms of carbs and cycling (zig-zagging) them based on my activity level for any given day

- I feel much better physically and mentally when I get at least 7 or more hours of sleep

- I am enjoying the freedom of not having to do "high intensity" workouts "ALL" of the time, and that it is counter-productive in reaching my goal. I must admit that I do enjoy cardio kickboxing, boxing, step aerobics, HIIT, but I have found that if I discipline myself, on my lower intensity days, I can still enjoy these types of workouts, while still having fun with them (Mark Sisson www.marksdailyapple.com//welcome-to-
marks-daily-apple/ ).

- That I need to add more flexibility, core work into the mix, like pilates and ballet barre (Physique 57, PS57). I do love pilates, but I have so many workouts that I don't seem to have enough time to fit a workout in. My goal is to aim for 1 pilates session per week, and gradually adding more sessions.

I have a Fluidity barre, Cathes' Turbo Tower and dvd workouts. Most are "body weight" only exercises. I would like to add more workouts like these to my rotation as well.

So, there you have it. I am taking a week break and then on to another 21-day challenge. I love the challenges because they help keep me stay accountable.

My next challenge will begin on May 7th.

~ Dee

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