Pretty crappy week this week. Caught Rob's cold and it's TTOM. So no training done today. And I was really keen to get into my new program too...
Eating all going well though. Am really enjoying my food at the moment. Just two changes I want to make for next week:
1. Precook my soup in the crockpot for the whole week, rather than making a little serve each day.
2. Give the Teresa Cutter dinner recipes a rest for a bit and throw in a few other things I've been wanting to try. I saw some rabbit legs at the market the other day and have been thinking about braising them with mushrooms and red wine. Will see if I can pick some up on the weekend. And when I asked our house guest if he had any requests for next week he asked for pie, so am going to do a shepherd's pie with a mashed pumpking topping. Plus there's the lamb kebabs I've been thinking about from the Precision Nutrition cookbook. And the salmon nicoise recipe I picked up from the fish shop the other day...
Thursday, July 30, 2009
Tuesday, July 28, 2009
Meal Planner
Now that I'm using Office 2007, I've found a new Excel template to use - a weekly meal planner. I've entered this week's meals into it (altering the column headers to suit me) and copied it below. Click the pic to see the full-size version.
New Template
I've updated my template, so if you are viewing this post in a reader, visit my blog to check out my new look. I'll be adding more content over the next few weeks.
Monday, July 27, 2009
Sunday, July 26, 2009
Sunday 26 July
Measurements
Weight: 67kgs
I'm roughly a kilo lighter than I was before I went away at the start of the month. Not too bad considering I was only exercising a couple of times a week. So I'm going to continue eating as I have been, but just make sure I'm getting all my exercise in. Hopefully that will keep the scales moving downwards.
Menu Planning
Plan for the next seven days:
7am: shake made with 1 sc Sun Warrior, 1/2 c almond milk, 1 c water, 1/2 banana, 1 c kale; 6 fish oil, vit B
Workout
10 am: 1 sc Sun Warrior, 1 serve Vital Greens; 'muesli' made with 1 grated apple, cinnamon, 1 Tbsp sunflower seeds, quinoa
1pm: black bean soup (3/4 c black beans, Mexican seasoning, 1 Tbsp chopped red onion, 1 chopped tomato, coriander, 1 c broccoli, 25g avocado)
4pm: 1 whole boiled egg, 1 boiled egg white, 3 Tbsp hummus, 1/2 c cauliflower, 1/2 c celery
7pm: a recipe from the 80/20 Diet book, plus piece of fruit; 6 fish oil caps
Food Prep
- make almond milk, wash and chop kale
- soak, cook and portion out black beans, make up Mexican spice mix, chop onions, tomatoes, coriander and broccoli
- hard boil eggs, make hummus, chop celery and cauli
Weight: 67kgs
I'm roughly a kilo lighter than I was before I went away at the start of the month. Not too bad considering I was only exercising a couple of times a week. So I'm going to continue eating as I have been, but just make sure I'm getting all my exercise in. Hopefully that will keep the scales moving downwards.
Menu Planning
Plan for the next seven days:
7am: shake made with 1 sc Sun Warrior, 1/2 c almond milk, 1 c water, 1/2 banana, 1 c kale; 6 fish oil, vit B
Workout
10 am: 1 sc Sun Warrior, 1 serve Vital Greens; 'muesli' made with 1 grated apple, cinnamon, 1 Tbsp sunflower seeds, quinoa
1pm: black bean soup (3/4 c black beans, Mexican seasoning, 1 Tbsp chopped red onion, 1 chopped tomato, coriander, 1 c broccoli, 25g avocado)
4pm: 1 whole boiled egg, 1 boiled egg white, 3 Tbsp hummus, 1/2 c cauliflower, 1/2 c celery
7pm: a recipe from the 80/20 Diet book, plus piece of fruit; 6 fish oil caps
Food Prep
- make almond milk, wash and chop kale
- soak, cook and portion out black beans, make up Mexican spice mix, chop onions, tomatoes, coriander and broccoli
- hard boil eggs, make hummus, chop celery and cauli
Saturday, July 25, 2009
Saturday 25 July
Today's food
M1: 1 serve Vital Greens, 1 sc Sun Warrior, 'muesli' made with 1 grated apple, cinnamon, 1 Tbsp sunflower seeds; 6 fish oil, 1 vit B
M2: 2 eggs, baked beans, 1 cup zucchini
M3: black bean soup (with the last of the canned refried beans)
fast hill walk
M4: shake made w 1 sc Sun Warrior, 1/2 c almond milk, 1 c water, 1/2 pear, 1 c kale; 1 slice sprouted quinoa flax bread (about a third of the way down Krista Scott Dixon's Expert Profile page)
M5: gluten-free pizza (treat meal): 2 slices garlic, 2 slices veggie delight, 2 slices Mediteranean lamb
M1: 1 serve Vital Greens, 1 sc Sun Warrior, 'muesli' made with 1 grated apple, cinnamon, 1 Tbsp sunflower seeds; 6 fish oil, 1 vit B
M2: 2 eggs, baked beans, 1 cup zucchini
M3: black bean soup (with the last of the canned refried beans)
fast hill walk
M4: shake made w 1 sc Sun Warrior, 1/2 c almond milk, 1 c water, 1/2 pear, 1 c kale; 1 slice sprouted quinoa flax bread (about a third of the way down Krista Scott Dixon's Expert Profile page)
M5: gluten-free pizza (treat meal): 2 slices garlic, 2 slices veggie delight, 2 slices Mediteranean lamb
Friday, July 24, 2009
Friday 24 July
Finally got myself a new computer. It's a Hewlett Packard Probook 4710S
It's a desktop replacement. I work from home but don't always like to be in my office, so I decided to go for the portability of a laptop.
It comes with Windows Vista Business, but it's got the downgrade to Windows XP Professional pre-installed, which suits me as that's the operating system I'm used to using and I don't have time to learn something new before I start my next job next week.
It's not particularly travel-friendly (around 3kg, and described as 'huge and heavy' in this review), but I'm mostly going to be using it around the house or outside, or maybe at a local cafe. It does have good battery life for such as large laptop though. Why so large? Because I work with text all day it was important for me to have a big screen, and this one has a 17 inch widescreen, which means I can have two documents open side by side. It also has an anti-glare (matt) screen, which makes for easier reading, especially if I'm sitting in a sunny spot.
Other bonuses: wi-fi; bluetooth (so I can easily use a wireless mouse and keyboard with it if I want to); integrated microphone and webcam (Skype!?); separate numeric keypad (I hate using the numbers above the QWERTY keys - I'm much faster with a numeric keypad!); spill-resistant keyboard, and 'driveguard' to protect the hard drive against impact, bumps or drops (Charlotte-proof!). And HP say that its Business Notebook PCs are designed to reduce their impact on the environment by eliminating or reducing substances of concern, using fewer resources, reducing energy consumption, and designing for recyclability.
Now I just have to get it out of the box and set it up...
---
PWO meal worked much better today.
7.00: 1 serve Vital Greens, 1 sc Sun Warrior, 'muesli' made with 1 grated apple, cinnamon, 1 Tbsp sunflower seeds; 6 fish oil, 1 vit B
train upper body
10:00: shake made w 1 sc Sun Warrior, 1/2 c almond milk, 1/2 c water, 1/2 banana, 1 c kale; 1 fist-sized piece of sweet potato
1.00: black bean soup (made with refried beans)
4.00: 1/4 c dried edamame, 1/4 c pumpkin seeds, 2 carrots
6.00 soy latte with Rob after work (first coffee since being back in Australia and it didn't sit well in my stomach)
8.00: Vegetable Curry, pear; 6 fish oil caps
It's a desktop replacement. I work from home but don't always like to be in my office, so I decided to go for the portability of a laptop.
It comes with Windows Vista Business, but it's got the downgrade to Windows XP Professional pre-installed, which suits me as that's the operating system I'm used to using and I don't have time to learn something new before I start my next job next week.
It's not particularly travel-friendly (around 3kg, and described as 'huge and heavy' in this review), but I'm mostly going to be using it around the house or outside, or maybe at a local cafe. It does have good battery life for such as large laptop though. Why so large? Because I work with text all day it was important for me to have a big screen, and this one has a 17 inch widescreen, which means I can have two documents open side by side. It also has an anti-glare (matt) screen, which makes for easier reading, especially if I'm sitting in a sunny spot.
Other bonuses: wi-fi; bluetooth (so I can easily use a wireless mouse and keyboard with it if I want to); integrated microphone and webcam (Skype!?); separate numeric keypad (I hate using the numbers above the QWERTY keys - I'm much faster with a numeric keypad!); spill-resistant keyboard, and 'driveguard' to protect the hard drive against impact, bumps or drops (Charlotte-proof!). And HP say that its Business Notebook PCs are designed to reduce their impact on the environment by eliminating or reducing substances of concern, using fewer resources, reducing energy consumption, and designing for recyclability.
Now I just have to get it out of the box and set it up...
---
PWO meal worked much better today.
7.00: 1 serve Vital Greens, 1 sc Sun Warrior, 'muesli' made with 1 grated apple, cinnamon, 1 Tbsp sunflower seeds; 6 fish oil, 1 vit B
train upper body
10:00: shake made w 1 sc Sun Warrior, 1/2 c almond milk, 1/2 c water, 1/2 banana, 1 c kale; 1 fist-sized piece of sweet potato
1.00: black bean soup (made with refried beans)
4.00: 1/4 c dried edamame, 1/4 c pumpkin seeds, 2 carrots
6.00 soy latte with Rob after work (first coffee since being back in Australia and it didn't sit well in my stomach)
8.00: Vegetable Curry, pear; 6 fish oil caps
Thursday, July 23, 2009
Thurs 23 July
Have been enjoying having refried beans a bit lately but worked out after lunch today that half a can has about 1000mg of sodium, so might start making my own...
7.30: 1 Tbsp Vital Greens, 'cereal' made w 3/4 sc Dymatize Natural, 1 grated apple, 1 Tbsp sunflower seeds, cinnamon; 4 fish oil, vit B
walk TJ in the pouring rain
9.30: shake made with 1/2 sc Dymatize Natural, 1/2 c almond milk, 1/2 c water, 1 c spinach, 1/2 small banana; 1/2 gluten-free wrap, toasted and spread w 1 tsp coconut oil
12.15: black bean soup (made w refried beans instead of black beans); 4 fish oil
3.00: 1/4 c dried edamame, 1/4 c pumpkin seeds, 2 carrots
7.00: stir-fried chicken and snowpeas, apple; 4 fish oil
7.30: 1 Tbsp Vital Greens, 'cereal' made w 3/4 sc Dymatize Natural, 1 grated apple, 1 Tbsp sunflower seeds, cinnamon; 4 fish oil, vit B
walk TJ in the pouring rain
9.30: shake made with 1/2 sc Dymatize Natural, 1/2 c almond milk, 1/2 c water, 1 c spinach, 1/2 small banana; 1/2 gluten-free wrap, toasted and spread w 1 tsp coconut oil
12.15: black bean soup (made w refried beans instead of black beans); 4 fish oil
3.00: 1/4 c dried edamame, 1/4 c pumpkin seeds, 2 carrots
7.00: stir-fried chicken and snowpeas, apple; 4 fish oil
Wednesday, July 22, 2009
Wed 22 July
Three - that's how many people in my family now have type 1 diabetes. Type 1 diabetes is, according to Health Insite, an auto-immune disease in which the body's immune system destroys the insulin-producing beta cells in the pancreas. This type of diabetes, also known as juvenile-onset or insulin-dependent diabetes, accounts for 10-15% of all people with the disease. It can appear at any age, although commonly under 40, and is triggered by environmental factors such as viruses, diet or chemicals in people genetically predisposed. People with type 1 diabetes must inject themselves with insulin several times a day and follow a careful diet and exercise plan.
The other 85-80% of people with diabetes have type 2 diabetes. According to Diabetes NSW, type 2 diabetes occurs when the pancreas is not producing enough insulin and the insulin is not working effectively. Risk factors include family history, being overweight and ethnic background. Lifestyle factors such as unhealthy eating and lack of physical activity can contribute to the development of type 2 diabetes. Type 2 is the most common form of diabetes. While it usually affects mature adults, more young people, and even children, are being diagnosed.
---
Recording my meal times is proving useful. About 60 minutes after eating my PWO meal I was finding it hard to think straight so started making my next meal. Tells me I need to make my PWO meal a bit bigger next time.
Have run out of rice protein so am using up some leftover whey until my order arrives. My tummy can tell the difference!
9.45: 1 Tbsp Vital Greens, 'muesli' made from 1 sc Dymatize Natural, 3/4 c blueberries, 1 Tbsp sunflower seeds
train lower body
12.30: shake made w 1 sc Dymatize Natural, 1/2 c almond milk, 1 c kale, 1/2 small banana; 1/3 c quinoa w 12 raisins, cinnamon
2.00: Mexican salad (w refried beans); 4 fish oil, vit B
4.00: 3 Tbsp hummus, 1/2 c cucumber, 1/2 c cauli, 1 hard-boiled egg, 1 hard boiled white; 4 fish oil
7.45: Thai prawn salad (without papaya), apple, carrot; 4 fish oil
The other 85-80% of people with diabetes have type 2 diabetes. According to Diabetes NSW, type 2 diabetes occurs when the pancreas is not producing enough insulin and the insulin is not working effectively. Risk factors include family history, being overweight and ethnic background. Lifestyle factors such as unhealthy eating and lack of physical activity can contribute to the development of type 2 diabetes. Type 2 is the most common form of diabetes. While it usually affects mature adults, more young people, and even children, are being diagnosed.
---
Recording my meal times is proving useful. About 60 minutes after eating my PWO meal I was finding it hard to think straight so started making my next meal. Tells me I need to make my PWO meal a bit bigger next time.
Have run out of rice protein so am using up some leftover whey until my order arrives. My tummy can tell the difference!
9.45: 1 Tbsp Vital Greens, 'muesli' made from 1 sc Dymatize Natural, 3/4 c blueberries, 1 Tbsp sunflower seeds
train lower body
12.30: shake made w 1 sc Dymatize Natural, 1/2 c almond milk, 1 c kale, 1/2 small banana; 1/3 c quinoa w 12 raisins, cinnamon
2.00: Mexican salad (w refried beans); 4 fish oil, vit B
4.00: 3 Tbsp hummus, 1/2 c cucumber, 1/2 c cauli, 1 hard-boiled egg, 1 hard boiled white; 4 fish oil
7.45: Thai prawn salad (without papaya), apple, carrot; 4 fish oil
Tuesday, July 21, 2009
Tues 21 July
Time to get back into it.
My main areas for improvement are:
Training - I need to get up and do it even if I don't feel like it
Mental - I need to apply more positive thinking in all areas of my life, and to repeat daily mantras to set myself up mentally for success
Recovery - I need to spend more quality time with family and friends, and make sure I get enough sleep, both of which can be fixed by spending less time on the internet
I've chosen to use some of the affirmations and dinners out of the 80/20 Diet book for the next little while.
This week's affirmation: whatever I believe I can achieve
8.30: 1 Tbsp Vital Greens, 1 tsp BCAAs, 1/2 small banana
hill sprints
10.30: 1 serve rice protein, 1/2c almond milk, 1c kale, 1/2 small banana
12.45: 1/4c dried edamame, 1/4c pumpkin seeds, 1 apple
3.00: 1 can Amy's organic lentil soup
5.00: 1/3c hummus, 1/2c cauli, 1/2c cucumber, 1 boiled egg, 1 boiled white
7.30: Spicy Laksa (minus baby corn)
My main areas for improvement are:
Training - I need to get up and do it even if I don't feel like it
Mental - I need to apply more positive thinking in all areas of my life, and to repeat daily mantras to set myself up mentally for success
Recovery - I need to spend more quality time with family and friends, and make sure I get enough sleep, both of which can be fixed by spending less time on the internet
I've chosen to use some of the affirmations and dinners out of the 80/20 Diet book for the next little while.
This week's affirmation: whatever I believe I can achieve
8.30: 1 Tbsp Vital Greens, 1 tsp BCAAs, 1/2 small banana
hill sprints
10.30: 1 serve rice protein, 1/2c almond milk, 1c kale, 1/2 small banana
12.45: 1/4c dried edamame, 1/4c pumpkin seeds, 1 apple
3.00: 1 can Amy's organic lentil soup
5.00: 1/3c hummus, 1/2c cauli, 1/2c cucumber, 1 boiled egg, 1 boiled white
7.30: Spicy Laksa (minus baby corn)
Monday, July 20, 2009
Mon 20 July, listening to my body
Am going to start recording my meal times to see how long each meal keeps me full for, so I can work out if it's too big (more than 4 hours), too small (less than 2 hours) or juuust right.
Had a great flight back (flew business class again) but think I need to lay off the alcohol for a while...
10.30 (NZ): shake made w rice protein, Vital Greens, 1/2 banana, almond butter; 4 fish oil, vit B
12.30 (NZ): dried edamame, mandarin
2.30 (NZ): pumpkin and lentil soup; 4 fish oil
4.45 (NZ): hummus, carrots, celery, sundried tomatoes, eggplant, green beans
in the air: mixed nuts, 2 glasses champagne, lobster and sweet potato salad, 1 glass sauvignon blanc, pan seared snapper fillet with sauteed veggies, fresh fruit, 1 glass port
10:30 (Aus): fish cakes, banana, 2 apples, almonds
Had a great flight back (flew business class again) but think I need to lay off the alcohol for a while...
10.30 (NZ): shake made w rice protein, Vital Greens, 1/2 banana, almond butter; 4 fish oil, vit B
12.30 (NZ): dried edamame, mandarin
2.30 (NZ): pumpkin and lentil soup; 4 fish oil
4.45 (NZ): hummus, carrots, celery, sundried tomatoes, eggplant, green beans
in the air: mixed nuts, 2 glasses champagne, lobster and sweet potato salad, 1 glass sauvignon blanc, pan seared snapper fillet with sauteed veggies, fresh fruit, 1 glass port
10:30 (Aus): fish cakes, banana, 2 apples, almonds
Sunday, July 19, 2009
Sun 19 July
Since being here I have been into the Untouched World outlet store twice. It sells natural and organic fashion and sportwear. On my first visit I got a long-sleeve black tee made from organic cotton, and a short-sleeve tee with a cowl neck made from super fine organic merino. Today I went back and got a white long-sleeve T and a pair of charcoal pants. Hopefully that will get me through the rest of winter!
M1: shake made with rice protein, Vital Greens, almond butter, 1/2 banana; 4 fish oil, vit B
M2: soy latte, walnuts, pear
M3: pumpkin and lentil soup; 4 fish oil
M4: 1 glass pinot gris, chicken stir-fry; 4 fish oil
M5: boiled eggs, mandarin
M1: shake made with rice protein, Vital Greens, almond butter, 1/2 banana; 4 fish oil, vit B
M2: soy latte, walnuts, pear
M3: pumpkin and lentil soup; 4 fish oil
M4: 1 glass pinot gris, chicken stir-fry; 4 fish oil
M5: boiled eggs, mandarin
Saturday, July 18, 2009
Sat 18 July
Today was STRESSFUL!
We were due to fly back to Melbourne today for Rob's tournament tomorrow and work on Monday. Except our passports were missing. I took them to a copy shop yesterday and didn't realise until today that I'd left them there. Normally the shop is open on Saturdays, but it was closed today. And the owner couldn't be contacted by phone. Thoughts of stolen passports and forgeries crossed our minds. We had until two hours before our flight to find the passports - after that we could no longer transfer the flights to a different day. The two-hour mark came but no joy, so we canceled our tickets and arranged to fly back once we had found our passports or got new ones. Not long after that the shop owner got in touch - he had been on a course all day and had been rejecting incoming calls on his mobile. He had the passports. It was too late for us to get back on tonight's flight. And tomorrow night's flight is fully booked. So looks like we will be here until Monday night. At least the passports were found. If we'd had to get urgent passports for the two of us it could have been a very expensive trip!
M1: shake made w rice protein, Vital Greens, 1/2 orange; flax toast w almond butter; 4 fish oil, vit B
M2: hummus, baby carrots
M3: salad greens, chickpeas, boiled eggs, lean bacon, cherry tomatoes; 4 fish oil
M4: canned red salmon, apple
M5: 1 glass pinot gris, gurnard, salad greens, cherry tomatoes, avocado; ginger kisses; 4 fish oil
M6: 'cereal' with grated apple, cinnamon, walnuts, sesame seeds, soy milk; banana and almond butter
We were due to fly back to Melbourne today for Rob's tournament tomorrow and work on Monday. Except our passports were missing. I took them to a copy shop yesterday and didn't realise until today that I'd left them there. Normally the shop is open on Saturdays, but it was closed today. And the owner couldn't be contacted by phone. Thoughts of stolen passports and forgeries crossed our minds. We had until two hours before our flight to find the passports - after that we could no longer transfer the flights to a different day. The two-hour mark came but no joy, so we canceled our tickets and arranged to fly back once we had found our passports or got new ones. Not long after that the shop owner got in touch - he had been on a course all day and had been rejecting incoming calls on his mobile. He had the passports. It was too late for us to get back on tonight's flight. And tomorrow night's flight is fully booked. So looks like we will be here until Monday night. At least the passports were found. If we'd had to get urgent passports for the two of us it could have been a very expensive trip!
M1: shake made w rice protein, Vital Greens, 1/2 orange; flax toast w almond butter; 4 fish oil, vit B
M2: hummus, baby carrots
M3: salad greens, chickpeas, boiled eggs, lean bacon, cherry tomatoes; 4 fish oil
M4: canned red salmon, apple
M5: 1 glass pinot gris, gurnard, salad greens, cherry tomatoes, avocado; ginger kisses; 4 fish oil
M6: 'cereal' with grated apple, cinnamon, walnuts, sesame seeds, soy milk; banana and almond butter
Friday, July 17, 2009
Friday 17 July
Second-last day here. Hormones have been a bit up and down the last couple of days. Have been having more soy than usual while away so will try cutting back on that once home and see if it makes any difference. Had my hair trimmed this afternoon, which was nice and relaxing - quiet salon, nice hairdresser who did a great pressure-point treatment on my scalp while I was at the basin, and nice blowdry that didn't pull on my head too much!
M1: shake w rice protein, Vital Greens, 1/2 banana; flax bread w almond butter; 4 fish oil, vit B
M2: dried edamame, pumpkin seeds, mandarin
M3: soy latte, Indian vegetable and pea soup
M4: hummus, baby carrots
M5: 1 glass sauvignon blanc, Thai stir-fry (no rice)
M6: rice protein, almond butter, flaxmeal, stevia, cocoa, organic 85% chocolate; Vital Greens, 4 fish oil
M1: shake w rice protein, Vital Greens, 1/2 banana; flax bread w almond butter; 4 fish oil, vit B
M2: dried edamame, pumpkin seeds, mandarin
M3: soy latte, Indian vegetable and pea soup
M4: hummus, baby carrots
M5: 1 glass sauvignon blanc, Thai stir-fry (no rice)
M6: rice protein, almond butter, flaxmeal, stevia, cocoa, organic 85% chocolate; Vital Greens, 4 fish oil
Thursday, July 16, 2009
Thurs 16 July
Spent today cleaning Rob's dad's house, then travelling 3 hours back to Auckland. Sigh. I am going to need a holiday after my holiday!
M1: shake made with rice protein, Vital Greens, 1/2 banana, dash coconut cream; flax toast with almond butter; 4 fish oil caps, vit B
M2: soy latte, pumpkin seeds, raspberries
M3: chickpeas, silverbeet, red onion, garlic; 4 fish oil caps
M4: boiled eggs, hummus, baby beetroot, 1/2 body boost bar
M5: prawn stir-fry
M6: 1.5 glasses voigner to celebrate finishing the house, 2 slices cheese, dried edamame; 'muesli' with sunflower, pumpkin and sesame seeds, walnuts, grated apple, soy milk
M1: shake made with rice protein, Vital Greens, 1/2 banana, dash coconut cream; flax toast with almond butter; 4 fish oil caps, vit B
M2: soy latte, pumpkin seeds, raspberries
M3: chickpeas, silverbeet, red onion, garlic; 4 fish oil caps
M4: boiled eggs, hummus, baby beetroot, 1/2 body boost bar
M5: prawn stir-fry
M6: 1.5 glasses voigner to celebrate finishing the house, 2 slices cheese, dried edamame; 'muesli' with sunflower, pumpkin and sesame seeds, walnuts, grated apple, soy milk
Tuesday, July 14, 2009
Wed 15 July
Spent the whole day packing up Rob's dad's house today. Tiring.
M1: shake made with rice protein, Vital Greens, 1/2 banana, spinach; flax toast with almond butter; 4 fish oil, vit B
M2: soy latte, pumpkin seeds, apple
M3: felafel, hummus, garlic, silverbeet; 4 fish oil
M4: 'cereal' made with sunflower, pumpkin and sesame seeds, mixed berries and soy milk
M5: hummus, celery, mixed nuts
M6: chicken curry w pumpkin, broccoli, bok choy; 4 fish oil
M1: shake made with rice protein, Vital Greens, 1/2 banana, spinach; flax toast with almond butter; 4 fish oil, vit B
M2: soy latte, pumpkin seeds, apple
M3: felafel, hummus, garlic, silverbeet; 4 fish oil
M4: 'cereal' made with sunflower, pumpkin and sesame seeds, mixed berries and soy milk
M5: hummus, celery, mixed nuts
M6: chicken curry w pumpkin, broccoli, bok choy; 4 fish oil
Tuesday 14 July
Have spent the last four nights with my family. Today I headed back to Rob's dad's house, which involved 3 hours on a bus, followed by 1 hour in a car. One of the first things Rob said to me when he saw me was that I'd lost weight since leaving Australia - apparently my backside is getting smaller!
M1: poached eggs, baked beans, Vital Greens, 4 fish oil, vit B
M2: hummus, carrots
M3: soy latte, pumpkin seeds, apple
M4: mixed beans, salad made with red cabbage, spinach, toasted nori, yellow pepper, sesame seeds, mustard, sesame oil; 4 fish oil
M5: grilled fish, Vital Greens, 4 fish oil
M6: marinated mussels, mixed nuts, sugar-free Jols
Also made some flax bread, so tried some with almond butter after I got it out of the oven. I like the texture but will reduce the amount of salt next time.
M1: poached eggs, baked beans, Vital Greens, 4 fish oil, vit B
M2: hummus, carrots
M3: soy latte, pumpkin seeds, apple
M4: mixed beans, salad made with red cabbage, spinach, toasted nori, yellow pepper, sesame seeds, mustard, sesame oil; 4 fish oil
M5: grilled fish, Vital Greens, 4 fish oil
M6: marinated mussels, mixed nuts, sugar-free Jols
Also made some flax bread, so tried some with almond butter after I got it out of the oven. I like the texture but will reduce the amount of salt next time.
Monday, July 13, 2009
Mon 13 July
Was doing band pull-ups on the playground equipment at the park today when my 3.5-year-old nephew decided to have a conversation with me:
'Why are you doing that?'
'Because I want to be strong'
'Why?'
'Umm...'
'Do you want bigger boobies?'
At which point I burst out laughing and couldn't continue.
Breakfast: poached eggs, baked beans, Vital Greens, 4 fish oil, vit B
Snack: soy latte, pumpkin seeds, apple
Lunch: mixed beans; salad with red cabbage, spinach, toasted nori, yellow pepper, sesame seeds, sesame oil, dijon mustard; 4 fish oil
Playground Workout
Postworkout: 1 sc Sun Warrior in almond milk plus feijoa chocolate then quinoa with grated apple, cinnamon, walnuts, flax meal, 1/2 chopped Body Boost bar
Dinner: chicken, cabbage and broccoli stir-fry; 4 fish oil
Snack: Sun Warrior, peanut butter, flaxmeal; carrot
Snack: hummus, red cabbage, red and yellow peppers
Really enjoyed my postworkout food today after not having a lot of carbs the last few days.
'Why are you doing that?'
'Because I want to be strong'
'Why?'
'Umm...'
'Do you want bigger boobies?'
At which point I burst out laughing and couldn't continue.
Breakfast: poached eggs, baked beans, Vital Greens, 4 fish oil, vit B
Snack: soy latte, pumpkin seeds, apple
Lunch: mixed beans; salad with red cabbage, spinach, toasted nori, yellow pepper, sesame seeds, sesame oil, dijon mustard; 4 fish oil
Playground Workout
Postworkout: 1 sc Sun Warrior in almond milk plus feijoa chocolate then quinoa with grated apple, cinnamon, walnuts, flax meal, 1/2 chopped Body Boost bar
Dinner: chicken, cabbage and broccoli stir-fry; 4 fish oil
Snack: Sun Warrior, peanut butter, flaxmeal; carrot
Snack: hummus, red cabbage, red and yellow peppers
Really enjoyed my postworkout food today after not having a lot of carbs the last few days.
Sunday, July 12, 2009
Sun July 12
Caught up with Rob today after not seeing him for a couple of days. Funny how earlier in our relationship we spent two one-year stints apart but now we don't know how we did it.
Rob thinks my tight lower back is caused by tight QL muscles - not enough stretching after my sprints the other day.
Am staying at my sisters tonight. Her three little boys are a laugh. Was good to have some quiet time to chat after they'd all gone to bed though.
I've been pretty hungry the last couple of days - lots more snacks than usual. It may be because I've been having a different lunch and it hasn't been keeping me as full as usual. But cutting the fish oils back probably hasn't helped.
Breakfast: 1 sc Sun Warrior, 1 c almond milk, 1/2 small banana, spinach; 4 fish oil, Supreme greens, multi
Snack: boiled eggs, hummus, carrot
Lunch: mixed beans; salad with red cabbage, spinach, toasted nori, yellow pepper, sesame seeds, balsamic vinegar, horseradish cream; 4 fish oil
Snack: dried edamame, pumpkin seeds, mandarin
Snack: canned salmon, canned peaches
Dinner: roasted chicken breast, brussel sprouts, broccoli, zucchini, carrot; 4 fish oils
Snack: 1 sc Sun Warrior, peanut butter, flax meal; canned peaches
Snack: dried edamame
Rob thinks my tight lower back is caused by tight QL muscles - not enough stretching after my sprints the other day.
Am staying at my sisters tonight. Her three little boys are a laugh. Was good to have some quiet time to chat after they'd all gone to bed though.
I've been pretty hungry the last couple of days - lots more snacks than usual. It may be because I've been having a different lunch and it hasn't been keeping me as full as usual. But cutting the fish oils back probably hasn't helped.
Breakfast: 1 sc Sun Warrior, 1 c almond milk, 1/2 small banana, spinach; 4 fish oil, Supreme greens, multi
Snack: boiled eggs, hummus, carrot
Lunch: mixed beans; salad with red cabbage, spinach, toasted nori, yellow pepper, sesame seeds, balsamic vinegar, horseradish cream; 4 fish oil
Snack: dried edamame, pumpkin seeds, mandarin
Snack: canned salmon, canned peaches
Dinner: roasted chicken breast, brussel sprouts, broccoli, zucchini, carrot; 4 fish oils
Snack: 1 sc Sun Warrior, peanut butter, flax meal; canned peaches
Snack: dried edamame
Saturday, July 11, 2009
Sat July 11
Tired today. Not sure if it's because I haven't been having my Vital Greens the last week or so (left it somewhere and have been substituting with another product that's not as comprehensive) or because I haven't had many starchy carbs the last few days. It's TTOM as well, which doesn't help. In any case, added a multivitamin this morning and had some sweet potato (with steak and salad) for dinner with my parents.
Breakfast: 1 sc Sun Warrior, 1 c almond milk, 1/2 small banana, spinach; 4 fish oil, Supreme greens, multi
Snack: dried edamame, pumpkin seeds, orange
Lunch: mixed beans; salad made with red cabbage, spinach, nori, yellow pepper, sesame seeds, balsamic vinegar and horseradish cream; 4 fish oil. Will swap balamic for tamari and horseradish for wasabi next time I think.
Snack: hummus, carrot, red pepper
Dinner: steak, sweet potato, salad, 1 glass cab sav; 4 fish oil
Snack: 'muesli' made with sunflower seeds, pumpkin seeds, sesame seeds, flax seeds, grated apple and almond milk
Snack: boiled eggs, almonds, pear, banana
Breakfast: 1 sc Sun Warrior, 1 c almond milk, 1/2 small banana, spinach; 4 fish oil, Supreme greens, multi
Snack: dried edamame, pumpkin seeds, orange
Lunch: mixed beans; salad made with red cabbage, spinach, nori, yellow pepper, sesame seeds, balsamic vinegar and horseradish cream; 4 fish oil. Will swap balamic for tamari and horseradish for wasabi next time I think.
Snack: hummus, carrot, red pepper
Dinner: steak, sweet potato, salad, 1 glass cab sav; 4 fish oil
Snack: 'muesli' made with sunflower seeds, pumpkin seeds, sesame seeds, flax seeds, grated apple and almond milk
Snack: boiled eggs, almonds, pear, banana
Friday, July 10, 2009
Friday 10 July
Hopped on scales this morning as it might be the last chance I get to use some digital ones for a while. Am down 700g since last weekend, although the last couple of days have been low starchy carb since no exercise.
Spent about three hours travelling by car this morning, and then lifted my suitcase out of the boot and my lower back has been a bit sore since. Sitting then lifting not good.
Good luck to all those competing at the All Female this weekend. Wish I was there to watch!
Hungry today. I was up about three hours earlier than normal though, and some of my meals were a bit smaller than usual.
Breakfast: shake made with 1 sc Sun Warrior, 1/2 banana, spinach; 4 fish oil, Supreme greens, vit B
Snack: soy latte, pumpkin seeds, orange
Lunch: refried beans, salsa, salad made with baby rocket, yellow peppers, celery, olive oil; 4 fish oil
Snack: dried edamame, almonds, pear
Dinner: salmon, bok choy, spinach, silverbeet, carrot; 4 fish oil
Snack: hummus, almonds, carrots
Snack: leftover salmon, kimchi (Korean pickled cabbage and radish)
Snack: pudding made with 1 sc Sun Warrior, walnuts, blueberries
Spent about three hours travelling by car this morning, and then lifted my suitcase out of the boot and my lower back has been a bit sore since. Sitting then lifting not good.
Good luck to all those competing at the All Female this weekend. Wish I was there to watch!
Hungry today. I was up about three hours earlier than normal though, and some of my meals were a bit smaller than usual.
Breakfast: shake made with 1 sc Sun Warrior, 1/2 banana, spinach; 4 fish oil, Supreme greens, vit B
Snack: soy latte, pumpkin seeds, orange
Lunch: refried beans, salsa, salad made with baby rocket, yellow peppers, celery, olive oil; 4 fish oil
Snack: dried edamame, almonds, pear
Dinner: salmon, bok choy, spinach, silverbeet, carrot; 4 fish oil
Snack: hummus, almonds, carrots
Snack: leftover salmon, kimchi (Korean pickled cabbage and radish)
Snack: pudding made with 1 sc Sun Warrior, walnuts, blueberries
Thursday, July 9, 2009
Thurs 9 July
Lots of walking done today...about three hours' worth. Feet are tired!
Breakfast: spicy bean burgers, beetroot relish, orange; 4 fish oil caps, Supreme greens, vit B
Snack: soy latte, apple, pumpkin seeds
Lunch: omelette w garlic, red onion, eggplant, mushrooms, red and yellow peppers, cherry tomatoes, eggs and ham; 4 fish oil caps
Snack: hummus, carrots
Dinner: butter chicken, spinach; 4 fish oil caps
Snack: pudding made w 1 sc choc Sun Warrior, walnuts and blueberries
Breakfast: spicy bean burgers, beetroot relish, orange; 4 fish oil caps, Supreme greens, vit B
Snack: soy latte, apple, pumpkin seeds
Lunch: omelette w garlic, red onion, eggplant, mushrooms, red and yellow peppers, cherry tomatoes, eggs and ham; 4 fish oil caps
Snack: hummus, carrots
Dinner: butter chicken, spinach; 4 fish oil caps
Snack: pudding made w 1 sc choc Sun Warrior, walnuts and blueberries
Wednesday, July 8, 2009
Wed 8 July, decrease fish oil
Felt really tired last night, like I was about to come down with something. Decided to take today off training to recharge. Turns out it was just TOM arriving. AND I've got sore quads, hammies and abs from sprints yesterday. Spent most of the day today sorting through Rob's dad's things. Still have kitchen, photos and music to go.
Ran out of fish oil this morning. Got some more this afternoon but it's probably a good time to start cutting back since I've been taking it at high doses for nearly 4 weeks now.
Breakfast: shake made with 1 sc Sun Warrior, 1/2 banana, spinach; 4 fish oil caps, vit B, Supreme greens
Snack: dried edamame, pumpkin seeds, orange
Lunch: felafels, baby rocket, cherry tomatoes, parsley, baby beetroot, olive oil
Snack: soy latte, hummus, carrots
Dinner: grilled pork loin chop, pineapple, baby rocket, cherry tomatoes, red and yellow peppers; 5 fish oil caps
Snack: felafel, hummus, carrot; cocoa with water, stevia and coconut milk; 5 fish oil caps
Ran out of fish oil this morning. Got some more this afternoon but it's probably a good time to start cutting back since I've been taking it at high doses for nearly 4 weeks now.
Breakfast: shake made with 1 sc Sun Warrior, 1/2 banana, spinach; 4 fish oil caps, vit B, Supreme greens
Snack: dried edamame, pumpkin seeds, orange
Lunch: felafels, baby rocket, cherry tomatoes, parsley, baby beetroot, olive oil
Snack: soy latte, hummus, carrots
Dinner: grilled pork loin chop, pineapple, baby rocket, cherry tomatoes, red and yellow peppers; 5 fish oil caps
Snack: felafel, hummus, carrot; cocoa with water, stevia and coconut milk; 5 fish oil caps
Monday, July 6, 2009
Tuesday 7 July
Did sprints today for the first time in ages. Think my legs are going to be really sore tomorrow!
Preworkout
- 1/2 banana, BCAAs, Supreme greens
Sprints:
Run all out for 12 seconds. Walk back to start and repeat 3 more times.
Then recover by walking 5 minutes
Do this 3 more times for a total of 16 sprints and walk backs
Breakfast
- shake w 1 sc Sun Warrior, 1/2 banana, 1/2 c almond milk, kale and spinach
- gluten-free pancake w blueberries, cinnamon, 1/2 sc choc Sun Warrior, flaxmeal, walnuts
- 5 fish oil caps, vit B
Snack
- dry roasted edamame, pumpkin seeds, apple
- 5 fish oil caps
Lunch
- refried beans, red and yellow peppers, onions, mushrooms, spinach, salsa, olive oil
- 5 fish oil caps
Snack
- hummus, 1 soft-boiled egg, baby rocket, green beans, cherry tomatoes, red onion
- 5 fish oil caps
Dinner
- chilli con carne, orange, apple
- 5 fish oil caps, Supreme greens
Preworkout
- 1/2 banana, BCAAs, Supreme greens
Sprints:
Run all out for 12 seconds. Walk back to start and repeat 3 more times.
Then recover by walking 5 minutes
Do this 3 more times for a total of 16 sprints and walk backs
Breakfast
- shake w 1 sc Sun Warrior, 1/2 banana, 1/2 c almond milk, kale and spinach
- gluten-free pancake w blueberries, cinnamon, 1/2 sc choc Sun Warrior, flaxmeal, walnuts
- 5 fish oil caps, vit B
Snack
- dry roasted edamame, pumpkin seeds, apple
- 5 fish oil caps
Lunch
- refried beans, red and yellow peppers, onions, mushrooms, spinach, salsa, olive oil
- 5 fish oil caps
Snack
- hummus, 1 soft-boiled egg, baby rocket, green beans, cherry tomatoes, red onion
- 5 fish oil caps
Dinner
- chilli con carne, orange, apple
- 5 fish oil caps, Supreme greens
Monday 6 July, Getting more (plant) protein
Found some dry roasted edamame (green soybeans) in a shop here today. Picked up the lightly salted and wasabi varieties. You get 16g protein from 1/4 cup.
Preworkout
- 1/2 banana, coffee
bodyweight and band workout part 2, 40 minute-fast walk
Breakfast
- shake w 1 sc Sun Warrior, 1/2 banana, 1c almond milk and spinach
- quinoa, dates, flaxmeal, cinnamon, chopped walnuts
- 5 fish oil caps, vit B, Supreme greens
Snack
- dry roasted edamame, pumpkin seeds, apple
- 5 fish oil caps
Lunch
- refried beans, red and yellow peppers, onions, mushrooms, spinach, salsa, avocado
- 5 fish oil caps
Snack
- hummus, veggies
- 5 fish oil caps
Dinner
- Tom Kha soup with chicken and mushrooms, apple
- 5 fish oil caps
Preworkout
- 1/2 banana, coffee
bodyweight and band workout part 2, 40 minute-fast walk
Breakfast
- shake w 1 sc Sun Warrior, 1/2 banana, 1c almond milk and spinach
- quinoa, dates, flaxmeal, cinnamon, chopped walnuts
- 5 fish oil caps, vit B, Supreme greens
Snack
- dry roasted edamame, pumpkin seeds, apple
- 5 fish oil caps
Lunch
- refried beans, red and yellow peppers, onions, mushrooms, spinach, salsa, avocado
- 5 fish oil caps
Snack
- hummus, veggies
- 5 fish oil caps
Dinner
- Tom Kha soup with chicken and mushrooms, apple
- 5 fish oil caps
Sunday, July 5, 2009
Sunday 5 July
Weight down 300g since last week. Most measurements about the same, except chest slightly smaller, LOL.
Food today:
- shake with 1 sc Sun Warrior, 1c almond milk, 1/2 banana, kale; 5 fish oil caps, vit B
- soy latte, apple
- split pea and ham soup; 5 fish oil caps
- hummus, carrots; 5 fish oil caps
- eggplant with meat sauce, mashed garlic cauliflower; 5 fish oil caps
- wild Atlantic salmon (canned), celery, apple, sunflower seeds; 5 fish oil caps
- cocoa w water & stevia
Food today:
- shake with 1 sc Sun Warrior, 1c almond milk, 1/2 banana, kale; 5 fish oil caps, vit B
- soy latte, apple
- split pea and ham soup; 5 fish oil caps
- hummus, carrots; 5 fish oil caps
- eggplant with meat sauce, mashed garlic cauliflower; 5 fish oil caps
- wild Atlantic salmon (canned), celery, apple, sunflower seeds; 5 fish oil caps
- cocoa w water & stevia
Saturday, July 4, 2009
Saturday 4 July
It's been great having some company during my training the last couple of days. Rob wants to do a Brazilian Jiu Jitsu tournament the day after we get home, so he wants to keep up his fitness. Yesterday morning we went out for a walk with his aunty and uncle, and I was just going to go to the end of the street with them and then head back to do my band and bodyweight session, but Rob wanted me to keep going, so I said 'OK, if you train with me when we get back,' which he did. Then this morning at his Dad's place we did some energy expenditure work together. We were planning on doing sprints but it was pouring with rain so we stayed in the garage and did lots of burpees, press ups, bodyweight squats, jumping lunges and kettlebells swings (we didn't actually have any kettlebells so used some firewood instead!). AND Rob said I've lost some weight, yay!
Today's food:
- BCAAs, 1/2 banana
EEW
- shake w 1 sc Sun Warrior, 1/2 banana, 1c almond milk and kale then cereal made w quinoa, blueberries, flaxmeal, cinnamon, walnuts, 1/2 chopped body boost bar; 5 fish oil caps, vit B
- soy latte, apple, 5 fish oil caps
- refried beans, cooked red peppers, onions, mushrooms and spinach, salsa, avocado, 5 fish oil caps
- hummus, carrots, 5 fish oil caps
- bolognese sauce, zucchini 'spaghetti', apple, 5 fish oil caps
- cocoa with water and stevia
- split pea and ham soup
Today's food:
- BCAAs, 1/2 banana
EEW
- shake w 1 sc Sun Warrior, 1/2 banana, 1c almond milk and kale then cereal made w quinoa, blueberries, flaxmeal, cinnamon, walnuts, 1/2 chopped body boost bar; 5 fish oil caps, vit B
- soy latte, apple, 5 fish oil caps
- refried beans, cooked red peppers, onions, mushrooms and spinach, salsa, avocado, 5 fish oil caps
- hummus, carrots, 5 fish oil caps
- bolognese sauce, zucchini 'spaghetti', apple, 5 fish oil caps
- cocoa with water and stevia
- split pea and ham soup
Friday, July 3, 2009
Friday 3rd July
- Vital Greens, BCAAs, 1/2 banana
hilly walk 45 mins, band and bodyweight workout 1
- shake w 1 sc Sun Warrior, 1/2 banana, almond milk and kale then cereal made w quinoa, blueberries, flaxmeal, cinnamon, walnuts, 1/2 chopped body boost bar, plus 5 fish oil caps
- hummus, carrots, 5 fish oil caps
- spinach, pumpkin and feta quiche (without the crust), side salad, 5 fish oil caps
- pear, pumpkin seeds, 5 fish oil caps
- chicken chop suey (no noodles), pear, 5 fish oil caps
- hot cocoa w water and stevia
hilly walk 45 mins, band and bodyweight workout 1
- shake w 1 sc Sun Warrior, 1/2 banana, almond milk and kale then cereal made w quinoa, blueberries, flaxmeal, cinnamon, walnuts, 1/2 chopped body boost bar, plus 5 fish oil caps
- hummus, carrots, 5 fish oil caps
- spinach, pumpkin and feta quiche (without the crust), side salad, 5 fish oil caps
- pear, pumpkin seeds, 5 fish oil caps
- chicken chop suey (no noodles), pear, 5 fish oil caps
- hot cocoa w water and stevia
Thursday, July 2, 2009
Emirates Business Class
The dining area in the Emirates business class lounge at Melbourne International Airport
My breakfast in the business class lounge:
steak, scrambled egg, baked beans, tomato, mushrooms, plus sparkling mineral water and a skinny flat white (not pictured)
On the plane - check out the leg room!
Moet & Chandon champagne while taxiing - I only had a few sips as they cleared it away before take-off
Then we got mixed nuts and I had some sparkling mineral water
My two-course low-calorie meal:
fresh fruit, yoghurt, and a little cake for 'dessert' (think it was made with quinoa flour but I didn't eat it)
fish, fennel, broccolini, tomato, rice (I didn't eat the rice)
Rob's gluten free meal:
fruit
chicken
My breakfast in the business class lounge:
steak, scrambled egg, baked beans, tomato, mushrooms, plus sparkling mineral water and a skinny flat white (not pictured)
On the plane - check out the leg room!
Moet & Chandon champagne while taxiing - I only had a few sips as they cleared it away before take-off
Then we got mixed nuts and I had some sparkling mineral water
My two-course low-calorie meal:
fresh fruit, yoghurt, and a little cake for 'dessert' (think it was made with quinoa flour but I didn't eat it)
fish, fennel, broccolini, tomato, rice (I didn't eat the rice)
Rob's gluten free meal:
fruit
chicken
We Got Upgraded!
From Economy to Business Class. Am typing this from the Business Class Lounge. Will be back later with pics...
Wednesday, July 1, 2009
Wednesday 1 July
Tomorrow we fly out to New Zealand for a couple of weeks. After Rob's dad's funeral we had to come back to Australia for work, but we now have some time to go back and sort through his things and tidy the place up. Will try and keep posting while I'm away...
No workout today. Wiped after only having three hours' sleep and trying to get everything done before leaving. Bit of a mixed-up day today foodwise. Trying to use up some food before we go away.
- coffee with lactose-free milk
- Chicken 'Caesar' salad, 1 Tbsp fish oil
- coffee with lactose-free milk
- 1 sc Sun Warrior, apple
- poached eggs on homemade baked beans
- apple, sunflower seeds
- anchovies, garlic, red pepper, semidried tomatoes sauteed together, 1 Tbsp fish oil
- Veggie curry
- Chicken 'Caesar' salad, Vital Greens
No workout today. Wiped after only having three hours' sleep and trying to get everything done before leaving. Bit of a mixed-up day today foodwise. Trying to use up some food before we go away.
- coffee with lactose-free milk
- Chicken 'Caesar' salad, 1 Tbsp fish oil
- coffee with lactose-free milk
- 1 sc Sun Warrior, apple
- poached eggs on homemade baked beans
- apple, sunflower seeds
- anchovies, garlic, red pepper, semidried tomatoes sauteed together, 1 Tbsp fish oil
- Veggie curry
- Chicken 'Caesar' salad, Vital Greens
The Kindness of Strangers
The other day I mentioned on my blog that I wasn't able to get a copy of the 80/20 Diet book. Pip, who reads my blog, contacted me to say she has it but doesn't really use it and would be happy to send it to me. So I now have a new recipe book in my hot little hands. Thanks Pip!
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