Nutrition

Warrior Dash Day - The halfway Pt

Saturday 15 October 2011 – No late night snacking last night…think that’s the beauty of the late dinner.  I jumped in bed right after the Cards smoked the Brewers last night and slept reasonably well.  Had to get up early because Nick and I are out the door at 0715 for Volleyball practice BEFORE the Warrior Dash.  That’s a bad idea.  I was still sleepy when I got up at 530 but I know I will make it…probably go face down later.

With the Warrior Dash in mind, I had a HUGE breakfast.  1/3 sweet potato made into hash browns, sautéed onion, pepper, and spinach with chicken in a 2 egg omelet.  Stuffed.  Brought a pear and a primal pac for pre-race munching.

Starving on the way to the Dash.  Ate my snacks and had a bottle of water.  Warrior Dash was a lot of fun.  Mostly a 5k run through the woods with an occasional break for some silly obstacle.  The only one that blew was the low crawl/bear crawl under barbed wire and netting.  It wasn’t hard, except on my back.  Of course, when we got up from that, the run was all uphill to the next obstacle.  That one took me a while to recover from, backwise.  But it was  a blast overall and Jamie, SCOTT URY (YES SCOTT URY!!!!!) and I finished together.  It was great to see at least 4 CrossFit gyms there and a lot of friendly, familiar faces.  The weather was perfect as well.  Mud dive and swim at the end was the perfect topper.  I wanted a FUCKING BEER so bad I had to leave and put some distance between myself and all the liquid fun.  Jeremy got mine and Nick’s free beer tickets.

Could have eaten the ass out of a Rhino when I got home, but I’m trying to save myself for the Hodge’s shindig.  Finished the chicken salad (about a cup), had some celery, cherry tomatoes and broccoli and that’s it until dinner.  Don’t know what I’m gonna grill…We’ll find something.  Oh yeah, forgot I ate the banana they handed me at the finish line.

I had some chicken, duck and bell pepper for dinner along with a handful of almonds and some pineapple.  Good dinner.  Jumped in bed about 1030 cause my body is whooped.

 

 

Jim - Day 14...the halfway point approacheth.....

Friday 14 October 2011 – As  mentioned at the end of last blog, I started the day parched.  Lots of H2O and, of course, coffee later I feel fairly re-hydrated.  I decided to drag me feet until the 9 o’clock WOD today, unsure of what I’m gonna do for my last WOD pre-Warrior Dash.  It’s not gonna be the Glover special….

So, I leisurely ate 2 boiled eggs, a cup of chicken salad and had a plum.  That should be good for a workout.  I haven’t felt strong lately as I move weights, and I’m sure the diet has something to do with it.  Perhaps it is only my body adjusting.  If so, I should feel better as time moves along.  I do know that not eating enough prior to WOD now WILL make me bonk.  I don’t have a lot of reserves to draw on when I get tired now.

I decided to do the Glover powerlifting special today, as I need to back squat.  It looks like this:

         10 rds

                  Each 90s

                           1 Snatch (95#)

                           2 Back Squat (255#)

                           3 Romanian DeadLift (275#)

It went pretty well, and I am beginning to feel strength again.  That’s a good sign.  Still not starving, even after the WOD, but plenty tired.  Glover warned me that my back was gonna howl at me tomorrow….we’ll see.

Post-WOD, I had 3 fried eggs and 2 pieces of turkey sausage.  Plus a shitload of water.  That did my body good, I think.  Now, 3 hours later, I am hungry again and am gonna eat chicken salad and some celery.  Maybe even some fruit.  More later.  One nectarine.  And after CrossFit Ice coaching, I had a handful of almonds and a banana.  Waiting for dinner.

I ate some vegetable soup Kim gave me along with leftover steak for dinner and that’s it for today.  Gotta get up and eat well tomorrow before Warrior Dash or I stand a good chance of a bonk.  In fact, I’m gonna have to pack some food to take with me since I’m not starting until 11:30.   Wish me luck…or see you there!

 

 

Nicole's tilapia

Jim's Blog - Oct 13th

Thursday 13 October 2011 – After I finished my blog last night, I went and watched Glover powerlift at the strength gym in StL.  WOW!  I feel weak as hell.  Not only did I watch Chris PR his back squat at 475 and bench at 375, I got to see a world champion whose numbers are like back squat – 1200, deadlift 770, and bench 830.  2800 total or something like that.  Wanna feel like a weak, worthless piece of shit?  Go watch REAL power at work.  That being said, I get the big picture…I’m not powerlifting on purpose.  Those aren’t my goals anymore.  But, I truly respect athletes in their natural environment and I can’t help but feel jealousy at their amazing talent.  It motivates me to keep this part of CrossFit in my bag of tricks and to work hard when it’s time to powerlift.  It also made me hungry.  So, I came home and ate an apple and a primal pac while I watched the Cards kick the Brewers in the sack!  Good times to be in the STL.

Made quick breakfast – egg salad…2 eggs, 8 olives, 1 stalk celery, pepper, onion powder, mayo.  Not gonna be enough.

Way too sore to workout today…body needs day off.  Made chicken salad (remainder of chicken from last night, and all the other ingredients I’ve previously mentioned) and ate about 2 cups of it during the day, along with a plum, a primal pac, some celery and nothing else. 

Got a late start on dinner, but ultimately ate a grilled steak, broccoli and some sliced, baked sweet potatoes.  Very full after dinner and very disappointed in the Cardinals tonight :(.

I don’t think I drank enough water with dinner, as I woke up parched during the night and unable to sleep until I rehydrated.  About 16z of water at 1:30 seemed to do the trick.  This diet chews up water…I think it has something to do with the way your body is now producing energy.  Hope to have a good workout today (Friday).

 

 

Day 8

I had a hard boiled egg and some macadamia nuts before my WOD today, that was absolutely not enough food. I ran out of gas after the first of five rounds.

5 rds:

200m run

10 jumping squats

10 jumping lunges

10 burpees

I struggled, I can not do that again. One egg isn't enough and I knew that but that is all we had.
We are home yay!...but I forgot I'm meeting a friend for lunch...another tiny meal out for lunch!
For $20 I got 2 small veggie portions with salt and pepper and a 6oz Grilled Mahi filet...where is the rest of my food?!?!
I guess I will have a Lara bar in my car...I was so hungry I decided to stop at whole foods on my way home. If you are on a budget don't get all of your groceries there holy expensive. I did get a lot of great things though! I stocked up on coconut oil and they had some good fish and chicken specials. The great thing about whole foods, you know that you are getting great quality food!

For dinner we had awesome tilapia with pineapple salsa and sauteed spinach with garlic and tomatoes, it was awesome!

I didn't really notice that I was too hungry today, probably because I was exhausted! I fell asleep at 9:30pm! I'm still trying to figure it out! Tomorrow my mission, more fat:)

Nicole-day 9

Last travel day!!! Then back to some normalcy.
Breakfast Lara Bar
Lunch We went out to eat with my parents I had a burger with bacon, lettuce, guac, and tomato. Green beans almondine, with olive oil(I asked). It was good but I knew that I wouldn't be full for long...this eating out stuff is for the birds! Without bread as your filler you have to order so much food! Today is the last day of our trip, I will be home and I can start eating a ton of food when I get there! First stop grocery store!! But before I get there I have a few more on the road meals.
We bought a few cans of tuna and some lara bars at the grocery store so hopefully that gets me to dinner.
Snack A half of a can of tuna, a lara bar, and some macadamia nuts, this does tide me over for a couple of hours...until the east side of KC.
We decided to call ahead to Outback.
I got a chicken salad with spinach, walnuts, apples and grilled chicken, olive oil for my dressing. I also got a side of steamed broccoli with salt and pepper, I specified no butter. I also got a sweet potato with cinnamon. This was perfect and I was full and loving it! I think I need to add more sweet potatoes! Delicious and did I say I was FULL!!!! Whoohoo! I didn't work out today so I think I found a good amount of food for a non work out day...now I just need to figure out the work out days...most of my days!

Nicole's blog

Day 6
I am sitting in the car on the way home from Nebraska, on day 7 trying to think about what I ate on day 6…it’s coming back to me slowly.
In true Whole 30 style you are not supposed to paleoify your foods. I agree and disagree, I would like to cleanse my body of all of it’s negatives, but I would also like these whole 30 experiences to equate into lifestyle changes for me. Melissa and Dallas say, “ just do this very strictly for 30 days and then add things back in one at a time.” That did not work for me the first time! I ate very strictly for 30 day’s and then I was like WHOOOOHOO! I can eat whatever I want!! That didn’t do anything for me in the long run! I need to train my mind to think, this paleo food is awesome and that is all I need to eat. I don’t need cheat days, I need to figure out what is paleo and eat it.
This morning my mom and I paleoified our breakfast. We had paleo pancakes with eggs, almond flour, apples, and cinnamon. They were delicious, call it a cheat if you will, I call it changing my lifestyle in a realistic manner. They were great and they were worth it! We also had a scramble with eggs, spinach, onions, bacon, and tomatoes.
For lunch I had spinach and bell pepper salad with left over scallops.
Snack banana and macadamia nuts
Dinner was tailgate style brisket, veggies, fruit, and olives.
I am still hungry all of the time, I feel like I eat all of the time. I need to add more fat and make sure I am getting enough protein and veggies.

Jim - Day 12

Wednesday 12 October 2011 – In a flight simulator, after you solve an airplane malfunction/disaster that you’ve been working through for an untold amount of time, the instructor resets the system to operations normal for the next training event.  Typically, his quote to announce this reset is, “New day, new jet” to emphasize that all previous malfunctions are over.  It is in this vain that I announce, “New day, new jet” for my Whole30.  I was presented with an unstable flight configuration (TJ’s Pizza) but was able to maintain aircraft control (did not stuff pizza in my hole), identify the problem (if I eat pizza, my diet is over) and take corrective action (run like a bitch from said pizza before I ate it).  Crisis averted…no undesired aircraft/diet state.  That was a close one.  Took a full day to get over it.

Felt good when I got up this morning with the thought I’d do the WOD at 9 this morning so I could eat a full breakfast pre-WOD and see how I felt.  So, I made sweet potato hashbrowns, 2 fried eggs and 1 piece of chicken sausage.  Very full and ready to go.

I didn’t feel particularly strong during the presses, but did really well on the WOD with no hunger issues so I’m pretty sure having fuel in the tank (stomach) is MUCH more important when you have freed your body of loose carbs floating around.

Lunch was tuna salad (1 pkg tuna, 2 eggs, 1 stalk celery, 12 olives, mayo, salt and pepper) Excellent.  This is becoming my go to lunch.

Dinner – baked chicken and broccoli.  Wow, that was the simplest one yet.  No snacking today and no real problems.

 

Jim's Hostage Crisis - Day 10

Monday 10 October 2011 – 1/3 done with this non-drinking extravaganza after today…but who’s counting? Football season means wings and beer to me, so that is probably my biggest challenge.  Got to talk to Nicole today during the WOD and she sounds a lot better…except for the fact a dead computer battery killed 2 days of her blog.  And Kristi looked like she was doing fine during the Oly seminar yesterday….so overall, I think the troops are hanging together well.

Not hungry when I woke…so I drank coffee and chilled.  Couldn’t face the eggs this morning (without bacon that is) so I ate 1 microwaved chicken sausage and a plum pre-workout.  Surprisingly satiating and I was okay during the WOD.  Metcon and then some back squats for me…and I cut the back squats short because my right knee is tender…food held out okay.

When I came home, I reheated some skirt steak and veggies from last night for lunch.  Great protein and some carbs for post workout bliss.  I ate the last Lara bar that was staring at me as well and they are now gone.  Good.  I don’t think I’ll be buying more of those, as awesome as they are.  Too tempting.  I also ate about 8-10 macadamias, some almonds and an apple.  I’m gonna wait for dinner because I’m coaching at CF Ice at 4-5.

Dusted a cubed steak with pepper, salt and crushed red and let it sit while I sautéed ½ onion, ¼ leek, ¼ yellow bell pepper and ½ zucchini squash in some ghee.  After those were ready, I added the steak and cooked thoroughly on both sides (about 5-7 min/side).  At the end, I added about ¼ cup of beef broth and covered the whole thing for about 15 min to make the steak more tender.  Ate a HUGE pile of food and feel completely full.  I hope to eat no more tonight, but that coconut butter is yelling at me from the shelf.  We shall see.

 

Paleo Chili Recipe

Matt's Paleo Chili Recipe:

1 red onion - diced

1 green bell pepper - diced

4 jalapenos - diced

feel free to add more onion, bell peppers, jalapenos, or habaneros (depending on how spicey you want it)

1 lb ground beef

1 lb stew beef

2 cans diced tomatoes (check the ingredients so there is no sugar in order to make it paleo)

2 cans rotelle tomatoes (I use the kind with habaneros, but go mild if you don't want it spicy, and check the ingredients so there is no sugar in order to make it paleo)

2 cans tomato sauce (check the ingredients so there is no sugar in order to make it paleo)

Spices:

Chili Powder

Cayenne Pepper

Onion Powder

Paprika

 

Directions:

Sautee the onions, bell peppers, jalapenos, and any other vegetables in a frying pan using coconut oil until desired tenderness.  I use the spices throughout, so feel free to add those spices to the pan when cooking the vegetables.  Once done, add the vegetables to the crock pot and start the pot on low heat.

 

Brown the gound beef and stew beef.  Again, feel free to add spices to the meat while browning.  Remember you don't need to completely cook the meat as the meat will continue to cook in the crockpot.  I usually cook until it is medium.  Add meat to the crockpot.

 

Add diced tomatoes, rotelle tomatoes, and tomatoe sauce to the meat and vegetables.  Kick the heat up to HIGH on the crockpot.  If consistency appears to be too thick, feel free to add a can of water to the pot.  Stir the ingredients together and feel free to add a little bit more of each spice to the pot.  Cook the chili on HIGH for 4 hours.  By this time your house will smell AMAZING and you will be ready to feast on some chili. 

 

For those of you that are like me and want the chili to make your face sweat because it is SO SPICEY, I have been adding Cinnamon Powder to the chili every hour and then stirring it in completely.  I do this on the 1st, 2nd, and 3rd hour.  It adds an amazing sweet flavor to your chili, right before it tears into your tastebuds from the habaneros!!

 

Enjoy!!