VALKYRIA-
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Weigh-In (Day 18 of Primal Eating) + Sample Meal Plans

Friday, April 26, 2013

Last Week: 361.2
This Week: 357.6
Loss: 3.6 lb
Weight Lost Since 4/8/13: 6.8 lb / 1.87%
Avg Loss Per Day Since Going Primal: 0.37lb
Total Weight Lost: 61.4 lb / 14.65%

Workout Totals Since April 8th
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Walking: 240 min
Yoga: 40 minutes
Strength Training: 30 min
Total: 310 min.... 5.16 hours
Average Workout Min Per Week: 120 min....2 hours per week

OK. I am going to go ahead and declare primal eating a success. It seems to be really working for my body. Today's weigh-in is lower than I've been in ALL of 2013! The lowest I got in 2012 was 347.7... so I am less than 10 lb away from that goal!! I am making slow and steady progress, with a loss nearly every day, WOW!

Compared to how hard I was working in the past 2 months, this is a cakewalk; instead of working harder, I am working smarter; running is fun, but I was pushing it too hard and overtraining. Walking is still fun, and it's easier. I feel great, with steady energy levels and very few cravings/feelings of hunger at all.

Despite having high-salt days, I don't seem to bloat or retain water from sodium anymore. This leads me to wonder: was it grains/carbs that made me retain water before, and not salt? I am beginning to think so. It's GREAT to wake up not dreading the capriciousness of the scale... if I worked hard and rested fully, I will see progress (or at least a maintain) and that is so, so motivating (and much different than what I am used to).

Also... I haven't been tracking my food. At all. I've just been eating... letting my body tell me when it's hungry. This NEVER worked before, until cutting out most grains and sugar. I definitely believe that carbs were driving my hunger to insane levels, and am so, so happy to be able to reconnect with my natural hunger/satiety cues (ghrelin/leptin hormones).

I'm going to keep it up... I don't feel deprived or hungry or anything. This is a way of eating I can deal with for the long haul. I'm so happy it seems to be working! This is the first time I've felt like my diet is working FOR me and not AGAINST me since joining Sparkpeople :).

Next Week's Goals:
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I want to reincorporate running in the form of sprinting intervals. I feel that I am recovered from my borderline-overtraining and I'm ready to ramp up the intensity again! My goal is to keep up the walking, yoga, and ST, add one 20-30 min sprinting HIIT workout this week, for a total of 150 min/ 2.5 hours of exercise by May 4.



Update: As requested, here is an example of what I am eating:
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SAMPLE MEAL PLAN
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Pre-Breakfast: half a cup of coffee with heavy cream.

Breakfast#1: 3 eggs fried in butter or bacon fat, 4 slices thick cut bacon or homemade breakfast sausage, 4 oz orange juice
Breakfast#2: Leftover Dal Makhani (lentil indian curry) with 1/4 cup basmati rice, 2 hard-boiled eggs, 1 cup strawberries
Breakfast#3: Sweet potatoes, onions, spinach, garlic sauteed in butter with eggs and sausage to make a sweet potato veggie hash, 1 banana
Breakfast#4 Berry smoothie with almond milk, matcha powder, avocado, spinach, yogurt, and chia seeds. Vegetable protein powder. 2 hard-boiled eggs.
Breakfast#5: Leftover whatever lol

Lunch#1: 6oz Roast Beef with 1/4 cup Heavy Cream Sauce, 1 baked sweet potato, 1/4 bunch of roasted asparagus in olive oil.
Lunch#2: 4 oz lean hamburger topped with butter and anchovie paste, 3 slices of thick bacon, avocado, tomato, onion, lettuce, sweet potato fries (fried in coconut oil). 4 oz Kombucha.
Lunch#3: Seared Tuna or Salmon filet on salad greens w/ hard boiled egg, cooked green beans and fingerling potatoes, cucumber slices, chives, and basil pesto vinaigrette (or maybe homemade ranch). 4 oz Red Wine.
Lunch#4: 1 can Wild Planet Albacore Tuna with curry powder, safflower mayo, celery, slivered almonds, and ginger, served over lettuce or spinach, 1 cup grapes.
Lunch#5: Meat, veggies, and cheese wrapped in Romaine Lettuce w/ mustard, a cup of strawberries, veggies and hummus.

I usually have something small and sweet at lunch (1 oz dark chocolate, or a homemade sweet potato brownie or frozen yogurt fruit pop or something).

I don't always snack, but when I do...
Snack: Homemade bone broth veggie soup (like creamy chicken, ham and bean, turkey chili etc).
Snack: Apple and almond butter
Snack: Veggies and hummus
Snack: 1 oz full-fat raw cheese and a few slices of Applegate Pepperoni
Sncak: 1-2 oz of nuts (pistachios, almonds, or walnuts)
Snack: 2 hard-boiled eggs and kale chips
Snack: Roasted butternut squash w/ cinnamon
Snack: Good greens bar ( www.goodgreens.co
m/
)
Snack: 1 cup low-sodium V8 (if I feel like I need some potassium)
Snack: 1 cup lightly-sweetened almond milk w/ matcha powder (if i feel like I need some calcium)
Snack: Wine + dark chocolate (if I feel like I need some sanity)

Dinner#1: Roast Chicken w/ turnips and carrots. Bacon-dijon-braised brussels sprouts. Mashed Cauliflower (made with butter, cream, and dijon mustard). 4 oz Red Wine.
Dinner#2: Thai green curry with shirataki rice (coconut milk, curry paste, basil, lemongrass, veggies, meat or tempeh)
Dinner#3: Baked fish with olive oil/butter and seasonings (garlic, ginger, sriracha, green onions), steamed or roasted veggies in olive oil. 4 oz White Wine.
Dinner#4: Fajitas (shrimp, flank steak, chicken) with peppers and onions, yogurt or sour cream, cilantro, lots of avocado/guacamole, maybe 1-2 sprouted corn tortillas.
Dinner#5: Grain-free chicken parmesan over spaghetti squash "pasta" mixed with olives, capers, basil, cherry tomatoes, and olive oil. Steamed broccoli.
Dinner#6: Korean kimchi jigae (cabbage pork stew) with fermented veggie side dishes (or a homemade soup or stew, using leftover veggies and bone broth).
Dinner#7: Egg and cheese frittata w/ herbs and olive oil, leftover veggies mixed in.

After Dinner: Herbal tea (various types).

The only carbs I try to eat are from veggies and fruits... but I am not perfect. I will occasionally eat gluten-free grains or sugar, just in extreme moderation, and usually earlier in the day.

I only eat when hungry, and have no definite meal times. If I am not hungry at dinner, I don't eat, or just eat a snack. My portions depend on my hunger, with the only real restriction being carb load (if I want to eat 8 oz of beef with cream sauce, I eat it without a second thought, but if I want to eat a million hershey's kisses, I try to satisfy myself with 2 or 3, paired with some protein and fiber so it doesn't spike my blood sugar). I've also been trying to eat very little/no carbs at dinner and to have my big/carby meals earlier in the day.

All of my dairy, beef, and ghee is local and 100% grass-fed. All of my bacon is nitrite/nitrate-free and local. My veggies are organic. My fish is Wild Caught. My poultry is local and ethically treated. I try to follow my rules at least 80-90% of the time, but I don't stress about the occasional (gluten-free) cheat meal (I cheat for sushi!).
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END OF SAMPLE MEAL PLAN
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That pretty much sums it up. Hope this answers the questions about what exactly I am eating. I will keep you updated on my continuing progress :)
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Member Comments About This Blog Post
  • SPICEMWE
    Thank you so much for updating with a meal plan. emoticon
    1661 days ago
  • TECH1960PS


    I am glad paleo/primal is working for you, your food choices look good. emoticon emoticon
    1663 days ago
  • PRAIRIECROCUS
    emoticon emoticon emoticon emoticon emoticon emoticon emoticon
    1664 days ago
  • KIPPER15
    You are doing great. It looks like you have pinned down what works for you! Well done!
    1666 days ago
  • SUMMER2203
    yummm that chicken and spaghetti squash pasta recipe looks delicious....might do that this week!
    1666 days ago
  • TRIMMAMA2
    You go, girl! I'm thinking about looking into paleo eating for myself and my family. My husband is dealing with Crohn's Disease and Ulcerative Colitus and my daughter is dealing with FSGS (a rare kidney disease). I'm dealing with Type 2 Diabetes. So I'm always looking for meals we can enjoy together and foods that will promote better health for us. Thanks for sharing!
    1666 days ago
  • BOOKWORM27S
    All legumes and carbs make me retain water. If I eat a natural source of high sodium like Swiss chard or beets, it doesn't seem to bloat me like artificial sources of sodium.

    You have this figured out! You are going to make tremendous progress next month!
    1666 days ago
  • LIBERTINE
    You are doing AWESOME! I'm excited for you for those numbers and everything you are experiencing! You are around MY starting weight now and it's making me think back to all the excitement I had watching the numbers go down from there. You're steadily on your way to be closer to 300 than 400! Go, girl!
    1666 days ago
  • KENSHO
    Good for you Jamie. You HAVE to listen to your body and do what is right for you. I am truly happy to read about your success. It couldn't happen to a more deserving person. You have worked so hard since the day that i found you here. I'm proud of you and happy for you!
    1666 days ago
  • SMILINGTREE
    A year (or two?) ago, I read a whole bunch of stuff about wheat and gluten and then decided to try cutting it out for 30 days to see what happened. I immediately - within a week - lost 6 pounds. Heartburn was almost non-existent. It made a huge difference in how I felt.

    But JUST cutting out wheat was hard. I'm so impressed with what you are doing.

    This past winter, I decided to try eating vegan for 30 days. I didn't make it. After 2 weeks I was totally miserable. I started reading forums and such and learned that there are a lot of people following a low carb/paleo/primal sort of diet who "failed" at being vegan.

    It's so interesting to me how individual we all are. Congratulations on your success and thanks for sharing your story with us.
    1666 days ago
  • SNAPSHOTSTACY
    Awesome work!
    I've found Primal to be amazing as well. It's absolutely amazing the way you can feel by listening to your body (and, I think it's amazing how my body is _actually_ speaking to me again)!
    1667 days ago
  • SPICEMWE
    Congrats on your success! I'm curious what types of things you're eating. Could you put up a sample day of eating "primal"?
    1667 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.
 

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