The end of the world…

Day 30: Jk… maybe. Today is the end of the Whole30. I made it! Round two was my bitch. To be honest, it’s been a smooth ride. I still have stress and I’m still often tired, but those can be attributed to external factors like lack of sleep or school work. Often those external factors influence my emotion, which influences my cravings but that’s okay and I’m aware of that. My emotions HEAVILY influence my cravings, but being aware of that can help to get a better hold of the sugar devil because yes, sugar is the devil.

Some things to take away from this challenge and to remember as I continue on with the 21 Day Healthy Habits Challenge at my gym:
1. Paleo baked goods and other mock foods are just like SWYPO (sex with your pants on), don’t even try it but if you have to, just remember what you’re really after and why.
2. Getting calories in is not as important as getting a good balance of macros and micronutrients within those calories. Variety, distribution, and content are all dependent on individual needs for an individual person on an individual day. Some days I need more carbs, others I need more protein. Balance is key.
3.  Enjoy your food. Remember where it came from, how you made it, and how it’s nurturing your body.
4. Treat food as exactly that, nourishment. You are what you eat. Eat to perform.
5. Have fun. Try new things.

With that, here was my last day.
Pre-workout (6am)
-1 hard boiled egg
-1 date
-handful of bubbas fine foods
Breakfast:
– paleo protein coffee
-half of an avocado
-half of a banana

Lunch:
-leftovers from yesterday’s employee meal. Still, equally delicious and amazing.

Dinner:
-leftover crockpot curry

And there you have it, nothing fancy. No pictures. Nothing new. You know why? because all of this seemed so normal today. It felt like routine and not like a production. I still have passion in making my food pretty, but I also have passion for making things work and ensuring I get adequate nutrition on the go. I did it! Boom. Done.

Macros:
Carbohydrates: 25%
Fat: 56%
Protein: 19%
Calories: 1707

Workout:
800m sprint
15 jumping squats
10 banded walks
10 banded flys
10 explosive push-ups
2 Turkish get-ups
1-minute pigeon pose
400m sprint
15 jumping squats
10 banded walks
10 banded flys
10 explosive push-ups
2 Turkish get-ups
1 minute down dog
+
2 rds
10 ring dips
15 squat jumps
15 t2b
30 dubs
+
5×3 overhead squat at 125
+
1….2…3…4….etc for 8 minutes of
push-ups
pull-ups
squats

peace and blessings and happy Whole30ing y’all

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Poll Party

Day 29: It’s Election Day and I got to experience the wide range of emotions attached to this day from a city so flourished in culture. I was able to examine the magnitude of a day like today and how so many different lives will be impacted in so many different ways. Regardless of your political standpoint, I think it can be unanimously agreed that the outcome of very many resides in the power of a select few. Fingers crossed and godspeed.

Breakfast:
Hash with Turmeric Scrambled Egg Whites
3 strips turkey bacon
-6 tbs egg whites
-1 cup of spinach
-1/2 cup of frozen broccoli
-1/2 bell pepper
-1 tsp coconut oil
-1 tsp turmeric
-1 kiwi
*Slice turkey bacon and cook together with bell pepper and frozen broccoli. Once cooked add spinach until wilted. Because turkey bacon has very little fat I had to add coconut oil to get the vegetables to sautee. Then remove from pan and cook egg whites, once almost done sprinkle on turmeric.
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Lunch:
Quite literally, the BEST employee meal I’ve ever had at work!!!!
1/3 of a chicken breast with cashew cream marsala…. like…. come on now chef, you can’t do me like that. It was a recipe similar to this one but with cashew cream instead of coconut.
-4 pieces of grilled vegetables (zucchini, eggplant, and red pepper) WHAT?!!?!!?
-3 slices of roasted potaoes

Dinner:
Leftover HelloFresh Salmon Parcel

Snacks:
Bubbas Fine Foods Righteous Ranch aka CRACK. be careful. I had to hide this from myself….
-1 banana (post-workout)

Macros:
Carbohydrates: 35%
Fat: 46%
Protein: 19%
Calories: 2037

Workout:
5×3 Back squat (1 and 1/4 rep @ 80%)
3×14 unbroken power cleans @35%
Metcon
4 min AMRAP of Fran
4 min rest
4 min AMRAP of Diane
4 min rest
4 min AMRAP of Grace
Conditioning
8 min EMOM
even: AMRAP burpee box jumps
odd: rest

No Rest for the Wicked

Day 28: Today was a rest day. My back was still throbbing from deadlifts two days prior. But it’s funny because my rest days are never truly sedentary. I’m always on the go which today meant I was always hungry and tired. I came well-prepared bearing snacks and meals for the day, even if it means going from Brooklyn to 181st street, to West 4th Street, back to Brooklyn.

Breakfast:
Paleo Oatmeal
Recipe followed here
*my oatmeal looked nothing like that even after microwaving for 2 1/2 minutes so I decided to add a tablespoon of eggwhites to thicken it. I ended up topping it with cocoa nibs and almonds.
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Lunch:
Zoodles and… caroodles? with Chicken Sausage and avo cream sauce
-1/2 zuchinni
-1 carrot
-1/2 avo
-1 chicken sausage
-1 tsp olive oil
-spice to taste
*pour olive oil in pan and brown chicken sausage. Spiralize your zucchini and carrot. put in bowl and mix with avocado stirring vigorously to mix well.

Dinner:
HelloFresh Jamie’s Salmon Parcels
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Macros:
Carbohydrates: 32%
Fat: 50%
Protein: 18%
Calories: 2,016

Snacks:
paleo protein coffee
-10 plantain chips
-handful of baby carrots
-hanful of sugar snap peas

Workout:
REST DAY and ROMWOD
plus challenge of the day for 21 day healthy habits
3 minute AMRAP situps

Fails and Tales

Days 26 & 27: Yesterday was quite a busy day. It was full of a few fails, like my attempts to PR, make a proper omelet, or how I forgot ginger in my crockpot curry. But at last, it was full of many tales. Many short wonders and joys that make the city so rich. After a long day studying, writing papers, working out, and working, I was reminded of the simple things in life on my subway ride home.

I sat and talked to and played peek-a-boo with a young toddler who was with her parents on their ride home, at midnight. Sure, she was a little cranky, who wouldn’t be? But she, nonetheless, was exuberant with joy. She said hello to everyone that walked onto the subway. She invited other strangers to play peek-a-boo, and she represented life’s innocence. She may have cried a couple times because she was tired but she teaches a message to all us working and pre-occupied adults, just relax.

Sure, you don’t have to play peek-a-boo with strangers. In fact, please don’t. But, if you just focus on the moment and how lucky you are to be in that moment, you will experience a much greater joy than happiness alone.

Breakfast: day 26
Omlette fail with spinach, turkey bacon, and a side of kiwi
2 eggs
-3 tbs egg whites
-2 cups spinach
-2 strips turkey bacon
-1 kiwi
-1 tsp coconut oil
*cook the turkey bacon and spinach together. set aside. Whisk egg and egg whites together. melt coconut oil in pan and pour eggs in. let cook and then put toppings on one half. Fold over. Serve with kiwi
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Lunch: day 26
Failed crockpot curry with cauliflower rice (this recipe made 3 servings)
-2 chicken breasts
-1 cup butternut squash
-1 cup broccoli
-1 can coconut milk
-1 small can (33g) of tomato paste
-1/4 cup water
-2 tbs curry powder
-1 tsp chili powder
-Juice of 1 lime
for cauliflower rice
-1 head of cauliflower
*I made this recipe over night and dumped everything in and let sit for 8 hours on low. I FORGOT GINGER so please add ginger to your recipe, please. It’s crucial. When I woke up in the morning I portioned off the curry into 3 containers and made the cauliflower rice by simple placing florets into a blender and pulsing. Then I garnished with half of an avocado because I love avo.
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Dinner: day 26
do not try this at home!!!! I did not have dinner until midnight….
-1/4 cup of dry raw cashews
-leftover “stuffing” from acorn squash recipe (about 1 cup)
-10 plantain chips from trader joes

Snacks: day 26
-1 hard boiled egg (pre-workout)
-1 date (pre-workout)
-handful of goji berries
-pale protein coffee
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Macros:
Carbohydrates: 28%
Fat: 44%
Protein: 28%
Calories: 1,977

Workout: day 26
Strength
strip press 2-2-2-2-2 @ 75#
deadlift 1-1-1-1-1 ending at 245#
Metcon
21-18-15-12-9-6-3
Deadlifts 115#
lateral bar burpees
11:23 time

Breakfast: Day 27
Twice baked sweet potato
-1 small sweet potato
-2 strips turkey bacon
-1 cup spinach
-1 egg
-1 tsp ghee
*Microwave sweet potato until ALMOST cooked through. Preheat oven to 400. Remove sweet potato and smash open, stuff with spinach and top with bacon. Meanwhile, fry and egg in a skillet.
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Lunch: day 27
Avocado tuna salad with mixed greens
-1/2 avocado
-1 can of tuna
-1 tsp tahini
-1 TBS stone ground mustard
-couple shakes of cayenne
-salt and pepper
-2 cups mixed greens
*mix everything except greens together. Serve on top of greens
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Lunch #2: Day 27
Salmon “burger” no bun with avocado and side of kale
-4 oz salmon
-1/4 avocado
-1 cup kale
-2 slices of tomato
-2 slices of cucumber
-grilled onions
*I ordered this from the Civil Service Cafe in Brooklyn. I spent roughly 5 hours here and realized I needed more fuel for my workout. That, and I was running at a thousand calorie deficit even with dinner later included.
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Dinner: Day 27
Leftover Curry with Cauliflower

Snacks:
-1 boiled egg
-1 scoop egg white protein
-1 kiwi
-1/8 cup almonds

Macros:
Carbohydrates:
Fat:
Protein

Workout:
Strength
Back squat volume
10 @ 50%
10 @ 55%
10+ @ 60%
Metcon 1
15 reps of the following  AFAP
thrusters (65#)
sdhp
push jerks
overhead squats
front squats
*at the the top of every minute do 3 burpees
Metcon 2
minute 0-10:00
mile run
max clean and jerks at 95#
10:00-13:00 REST
13:00-20:00
800 m run
max power snatch at 75#
20:00-23:00 REST
23:00-27:00
400m run
max thrusters at 65#
Cool down
10, 9, 8….1
HSPU
turkish get-ups

It’s the Most Wonderful Time

Day 25: I am half joking and half serious on this one. This saying is often attributed to Christmas and the holidays, but I really think that autumn is the best time of year. It’s not too cold, not too hot, the air smells great, and the food… the food is on another level.  With this time of year comes a rush of due dates. Papers are due, group projects emerge, and the deadlines that seemed so distant lurk like a peeping tom.

Even though today was a rest day, it was non-stop. But it’s okay, because it’s fall. I love fall. I love fall food. I love fall leaves. And today was a productive day AND I got to make my most favorite meal that I make every fall.

Breakfast:
Chia puddin
-4 tbs chia seeds
-1 cup alomd milk
-1 tbs cashew butter
-1 tbs shredded coconut
-a few pistachios
-1 tbs flax seed
-1 scoop egg white protein
-1 tsp vanilla
*mix chia seeds, almond milk, vanilla and egg white protein together and let sit. Then top with remaining ingredientsimg_3904

Lunch:
Leftover pork and sweet potatoes with apple and kale

Dinner:
STUFFED ACORN SQUASH!!!!!! (I doubled this and shared with my roommate)
-1 acorn squash
-8oz ground turkey
-1/2 apple
-1/4 cup onion
-1 clove garlic
-1 cup spinach
-1/2 tsp ghee
-1/2 tsp coconut oil
-1 tsp slivered almonds
-cinnamon
-sage
-rosemary
*cut acorn squash in half and scoop out seeds. Place face down on to a plate and microwave for 6 minutes. Preheat oven to 400. Melt coconut oil and ghee in skillet, brown onions and garlic, add apples and turkey. Brown. Add spinach until wilted. turn off heat. Remove acorn squash and scoop mixture into squash. Top with slivered almonds. Roast for 5 minutes.
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Snacks:
-handful of goji berries
-handful of nuts
-1 cup of steamed almond milk
-1 gingerade kombucha

Macros:
-Carbohydrates: 32%
-Fat: 50%
Protein: 18%
Calories: 1,902

Workout:
Rest day + ROMWOD + 21 day challenge challenge of the day

3 minute AMRAP air squats

Carb-o-holic

Day 24: Today I conquered my post-workout fatigue. I’ve had an issue where I get really really high, from endorphins of course, and then it all comes crashing down. I’m tired. I yawn. I doze off. It sucks. What sucks most is doing this during class. I’m fighting to stay awake and pay attention and it’s embarrassing to head jerk. It’s even more embarrassing trying to try every  method to keep myself awake. So last night, I took it to the web. I googled “why am I so tired after working out paleo?” This is why I love Google. I know that I’m never alone in my questions and search. Sure enough, A LOT of people were having similar issues. Some people would workout after work and then on their drive home be dozing off.

I’ve tried things like protein after a workout. I even try to keep my food within a 30-minute window. I’ve tried coffee post workout. But somehow I always end up hitting a wall. HARD. So today I tried to take in carbs right after my workout. I went bananas. Literally. I’ve been withholding on bananas because of their sugar content but I had a very high-intensity workout today, not a large lunch, I was very active all day, so I think I needed it. I think often I don’t consider how I’m on my feet 24/7 and very active even with day-to-day activity. I can’t sit still.  So today, my friends, I was a carb-o-holic. And guess what, it worked.

Breakfast:
Upside Down Omlette/Fritata
-9 spears of asparagus
-1/4 cup chopped onion
-1 clove garlic
-1 cup spinach
-2 eggs
-3 tbs egg whites
-1 tsp ghee
*Melt ghee in a small skillet, dump all the veggies in and cook at the same time. Once tender, pour in whisked eggs and egg whites. Cover with a lid to steam and flip on to a plate.
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Lunch:
-Chicken legs from Employee meal at work!!
-Rx bar pre-workout

Dinner:
Roasted Pork and Sweet Potatoes w/ stewed apples over a kale and Walnut Salad(double This!)
*this recipe was copied from HelloFresh
It realy sucks that I have to be on the go so much, I haven’t been able to plate things all pretty. But hey, if it tastes good that’s the most important thing!
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Snacks:
-banana
-cashews

Macros:
Carbohydrates: 33%
Fat: 42%
Protein: 25%

Workout:
STRENGTH
Clean + Jerk
3+1 @ 60%
3+1 @ 65%
3+1 @70%
3+1 x 2 @75%
Front Squat
5×4 @ 75%
METCON
4 minute AMRAP of
27 cal row
27 burpees
27 pull-ups
4 min rest
21 cal row
21 burpees
21 chin-ups
4 min rest
15 cal row
15 burpees
15 t2b
rest 4 minutes
THEN
8 Minute AMRAP
5 squat thrust
10 situp
10 bodyweight squats

181 reps

Holy Quads

Day 23: Today I was sore. Really sore. I think I need to do double duty ROMWOD, roll out on a lacrosse ball, put some cryoderm on, and take an ice bath. Yesterday’s squats felt GREAT but today’s snatches…. not so much. But I can’t complain too much. Today was a beautiful day, it hardly feels like winter is coming! And so what if the handle to our front door broke off? And the sink is leaking? And there’s a rat problem?! Oh New York. Oh Brooklyn, you kick my ass and I love how you keep me on my toes.

Breakfast:
Old school brekky platter
-2 eggs
-3 tables egg whites
-2 cups spinach
-2 strips turkey bacon (btw… turkey bacon sucks)
-1 kiwi
-1/4 avocado
-1 tsp ghee
*melt the ghee in a skillet and cook spinach. Remove from skillet. Cook “bacon” in skillet. Remove. Cook eggs in same skillet. The key to good flavor is to use the same skillet. I added turmeric to my eggs today! Remove and plate with kiwi and avo.
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Lunch:
Turkey Burger, Swiss Chard, and Roasted Asparagus
-1 tsp coconut oil
-1 slice onion
-2 cups swiss chard
-1 turkey burger
-1/4 avocado
-9 spears of asparagus
-1 tsp olive oil
*Preheat oven to broil. Place asparagus on a pan with olive oil. melt coconut oil in skillet. Cook swiss chard in skillet with onion. Remove and plate in circle. Cook turkey burger in same skillet. Place over swiss chard. Top with avo. Serve with side of asparagus
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Dinner:
Leftovers Chicken Thighs with Potatoes and Spinach

Snacks:
-1/4 cup nuts
-1 strip fruit leather
-1 serving cinnamon plantain chips
-1 hard boiled egg

Macros:
Carbohydrates: 28%
Fat: 47%
Protein: 25%
Calories: 2,053

Workout:
Ran to the gym (1.7 miles)
1-1-1-1-1 Squat Snatch + OHS ending at 110
Metcon
13.2
5 s2oh (75#)
10 deadlifts (75#)
10 box jumps (20in)
EMOM 8 minutes
30 double unders
10 Chest to Bar
Ran back from gym

Gettin it

Day 22: Today marks the first day of the 21 Day Healthy Habits Challenge. This is basically a continuation of Whole30 for me. I am still going to do strict Whole30 for the remaining 8 days that I have and until November 21st I’m going to stay as strict to Whole30 as possible but allow some paleo things back. Basically, I miss my green smoothie bowls with spirulina, spinach, kale, flax, chia, etc. I very rarely put much fruit in them and if I do it’s either half a banana, a kiwi, or berries so it’s low in sugar. In addition, I’m going to allow myself paleo protein muffins or other baked goods. I make them very low in sugar and chock them full of healthy fats and protein. They’re just very convenient for a pre-workout or mid-day snack… that’s crucial for a life on the go.

Since today is the beginning of the challenge, it is also the beginning of my rewiring some of my nutritional goals. Up to this point, I’ve been aiming for around 1900 calories with a 50-60% fat 20-25% protein and 20% carbs. This was because I wanted to try out a keto style diet and cut fat. Yes, I cut fat by eating fat. Read more about that here in case you forgot. Well, now that I’ve trained my body to use fat and protein as a steady full source, it’s time to put on muscle mass. I want to do this by SLIGHTLY altering my macros AND taking in more calories. More food?! Heck YES!

For the remainder of Whole30 I will shoot for 50% fat 20% protein and 30% carbs with 2200 calories per day. Here we go:

Pre-workout:
-1 date
-1 handful raw nuts

Post-Workout
-leftover green eggs and ham
-protein coffee

Breakfast:
-Chia puddin with cocoa, cashew butter, almond milk, 1/2 banana. Same ol’ recipe… still equally as amazing as the first few times

Lunch:
-leftover shrimp bahn mi on plantain bread

Dinner:
Chicken thighs with steamed spinach and mustard potatoes (double this recipe!)
-4 oz chicken thighs
-2 yukon gold potatoes
-1/2 red onion
-1 cup spinach
-1 tsp stone ground mustard
-1 tbs coconut oil
-1 tbs thyme
* preheat oven to 400. cut potatoes into evenly sized triangles. slice onions. place in a bowl and toss with olive oil and mustard. Pour onto pan and roast in oven 20-25 minutes. Place chicken thighs on another plan and season with thyme, salt, and pepper. Place in oven for 20 minutes. Meanwhile, steam spinach in coconut oil. Hopefully, plate yours more pretty than I… this is the “beauty” of meal prep. In fact, I chose to omit the picture from this meal (the only one that hasn’t already had a picture) because it was literally just thrown together into a container… sorry

To make up for the lack of pictures, I’ve included a picture of my Halloween costume (frat bro) and my terribly snatch form to prove that a)I will never not dress up for Halloween even if it means getting ready at 10pm to go to one bar and leave and b) I still have room to improve.

Macros:
Carbohydrates:26%
Fat: 46%
Protein: 27%
Calories: 2,113

Workouts:
Warm-up
3 rounds
10 mountain climbers
8 clapping push-ups
30 second body saws
Strength
5×3 back squats at 175 (complete each rep as 1 1/4)
3×12 unbroken powercleans
Metcon
EMOM 8 minutes
even: max rep burpees (14#)
odd: rest

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