Log: Tuesday October 19

Workout

* Rest Day: Rained out again for roller derby! :(

Food / Sleep

Sleep
* 8h
* Slept great, woke up once. Just need more of this.
Breakfast (8:30AM)
* Leftover 6oz NY strip, bleu cheese, mushrooms
* Chard with olive oil & garlic
* 4 almonds
* Tea with agave and 2%
Lunch (1:30PM)
* Salad with chicken, tomatoes, avocado, homemade dressing
Snack (4:30PM)
* Americano with half & half
* 2 dates
Dinner
* 1/2 grass-fed beef, red onion, butter, feta, cream
* Glass of red wine

Log: Monday October 18

Workout

* Crossfit:

AMRAP 5 Min - 6 rounds
10 pull ups/jumping pullups
10 KB swings - (1/2 pood)

5 Minutes Rest

AMRAP 5 Min - 9 rounds
8 squats
8 situps

7 Minutes Rest

700 M Run (Beach and Back) - 3:14 - struggled with this, rest was hard & legs were jiggly

Food / Sleep

Sleep
* 7.5h
* Great quality, only woke once, would have been better if I could have slept in!
Breakfast (8:30AM)
* 1/2 sweet potato
* 3oz chicken
* Tea w/ agave & 2%
AM Snack (11AM)
* 2/3c Fage
* 4 almonds
Lunch (12:15PM)
* 2c mixed greens, 1oz feta, 1/4c mixed nuts, 1 tbsp balsamic ooze, 1 slice tom
* 2oz roast beef
* 1oz swiss
PM Snack (2PM)
* 4 oz chicken
* 1/2 small apple
Dinner (8PM)
* Salad w/ feta, apple, green onion, blueberries, tomato, avocado
* 4 oz chicken
* 17 almonds!
* Corn on the cob, 1 tsp
* Dressing: 1 tbsp olive oil, red wine vinegar

Log: Sunday October 17

Workout

* Hike: Inspiration Point in the fog. Thought I was out of shape but it turned out we were going really fast! Felt great to be out hiking.

Food / Sleep

Sleep
* 8h
* Excellent sleep full of lots of dreams! Jackie slept outside the room tonight and didn't set off the sensors at all.
Breakfast (11:30AM)
* 2 cups of tea w/ agave & 2%
* 3 eggs, feta, coconut oil
* 2c TJ green beans, coconut oil
PM Snack (4PM)
* 1 TJ cheddar cheese stick
* 8 almonds
* 1/2 apple w/ 1.5 tbsp peanut butter
Dinner (8PM)
* Lazy Acres salad (peppers, carrots, peas, beets, cheese, cottage cheese, ranch!)
* 6oz chicken
* 1.5 zucchini, coconut oil
* 1.5 small bell peppers

Log: Saturday October 16

Workout

* Rest Day: Unintentional rest day. Misty fog resulted in no beach skate. Assisted at the Mesa Harmony Garden but it wasn't much work at all.

Food / Sleep
* Had a slice of carrot cake - first gluten in a week!
* Felt kind of gross all day, most likely related to little sleep & 2nd day of cycle
* Potato skins at dinner kind of upset my stomach
* I really need to tone down the fat.

Sleep
* 8h, felt nice once I was actually able to fall asleep
* Took 1.5h nap around 1:30PM: yess!
Breakfast (8:30AM)
* Apple w/ peanut butter, 6 almonds
* Small cup of tea
Lunch (12PM)
* 6 oz ahi, cucumber, sesame seeds
* 1/4 artichoke, aioli
* 1 Irish coffee, part of a cosmo
PM Snack (4PM)
* TJ monterey jack cheese stick
* 6 almonds
* Scoop of ice cream
Dinner (7PM)
* 3 potato skins w/ ranch & lots of bacon!
* Wedge salad
* 8oz NY strip, veggies
* Glass of red wine
Dessert (9PM)
* Small slice of carrot cake (gluten cheat!)

Week 1: 10/9 - 10/15

Week in Review

* A little low on avg cals, should be more in the range of 2300 average - explains why I was a little hungry most of the time.
* Try increasing protein to avg 140g, see how I feel
* Need to make an effort to consume more leafy greens to get my calcium through food
* Same with thiamin: very good sources include asparagus, romaine lettuce, mushrooms, spinach, sunflower seeds, tuna, green peas, tomatoes, eggplant and Brussels sprouts
* Consider calcium, magnesium and thiamin supplementation
* Need to get 8h solid sleep each night! This week was tough with 7AM webinar, doctor's appointment, and transitioning to 7AM Crossfit classes.
* Bring fat down to 35% avg and see how I feel

Log: Friday October 15

Workout

* CrossFit:

10 Minutes of Pistol Skill Practice
Overhead Squats:
10-3-10-3-10-3
(25-25-25-33-33-33)

Followed by:
Tabata Burpees (4)

Food / Sleep
* Cajun K was probably a bad call; finally felt full but also felt grossly heavy
Sleep
* 7h
* Hard time going to sleep since Jackie kept setting off the sensor
Breakfast/PWO (8:45AM)
* 1/2 sweet potato
* Small original Backyard Bowl sans granola
Breakfast #2 (11AM)
* Rancher's Scramble (3 eggs, est. 2 strips bacon, tomato, 1 oz swiss, cooked in canola)
* Side of mixed veg, about 1.5c - way to go Cajun K!
Dinner (6PM)
* 1/4 artichoke w/ aioli
* 6 oz salmon, minor veg, olive oil
* 1 cosmo, 1 lemon drop
* Some of Sean's fries!
Dessert
* 3/4c McConnell's vanilla bean

Log: Thursday October 14

Workout

* Rest day: Arm still sore, full extension doesn't seem possible. Very tender esp. at forearm tendon attachment to elbow?

Food / Sleep

* Noticed that I have a swollen, scalloped tongue. My tongue still feels weird from all the novocaine yesterday so this is probably the reason. TCM says qi/yang deficiency, but I haven't been experiencing digestive issues or bloating. Only issue is tiredness & super hunger, not feeling satisfied after meals. I haven't been sleeping well the past few nights, and on average have been getting up 1h earlier, so this is also probably contributing.
* More info here

Sleep
* 7h, broken
* Let Jackie in the room again and didn't sleep well, had to wake up at 6AM for webinar
AM Snack
* 2/3c Fage 2%
* Tea with sugar & whole milk
Breakfast
* 6 oz pot roast
* Homemade applesauce w/ cinnamon!
Lunch
* D'vine Cobb Salad w/ extra turkey
* Tea w/ sugar & whole milk
Dinner
* 1/2lb grass-fed ground beef scramble in coconut oil
* Onion, red bell, garlic, swiss chard
PM Snack
* 1.5 zucchini, coconut oil

Log: Wednesday October 13

Workout

* Rest Day: Arm is still sore from Monday workout, full extension hurts, perhaps a pulled muscle. Concerned that Friday CF will aggravate it.

Food / Sleep

* Today was another relatively low cal day, which was hard to avoid since I went to the dentist TWICE today and had at least 7 shots!!
* Dinner was NOT fulfilling but chose to go to sleep hungry rather than eating more after 10pm, since I have to get up at 6am tomorrow

Sleep
* 7h
* Slept really well tonight! Would have been better if I didn't have to get up at 6:45. Need to have Jackie start sleeping outside the room again.
Breakfast
* 3 eggs, feta, 1 tbsp coconut oil
* My share of 2.5c green beans, 2c organic foursome, 1 tbsp coconut oil
* Tea with agave & 2%
AM Snack
* Backyard Bowl - Diego's sans granola. Didn't really have any choice on this since I'm still numb from the dentist.
Lunch
* Turns out the spicy tuna bowl had rice, so dumped that & just ate the spicy tuna (prob 1/3c?)
* 1/2 avo
Dinner
* 1.5 oz turkey
* 1/3lb cheeseburger w/o bun, w/ cheese & bacon!
* Small side of ratatouille

Log: Tuesday October 12

Workout

* Derby: Fantastic practice tonight! Felt really strong. Practiced 180 & 360 turns, 2 blockers wall/waterfall, jammer gets by, and scrimmage for an hour. Jammed ~ every third and was very strong. Lots of juking past Dita, running through the pack. Only one penalty - cutting track @ corner and sliding back in. Overall lots of cheers! Yay!

Food / Sleep

* Breakfast is hard if I don't have it planned out, and if I had eggs for din the night before...
* Overall a low-cal day, unintentionally. I will definitely be famished tomorrow.
* Seems like PWO in car on way home might have been effective.

Sleep
* ~8h, broken
* Need to kick Jackie out again.
Breakfast
* 1c fage
* 4oz pot roast
* Lazy Acres bacon sample!
* Tea w/ agave & 2%
AM Snack
* 6 almonds, apple
Lunch
* D'vine Cobb Salad, added 2oz turkey
* Tea w/ sugar & whole milk
PM Snack/Pre-practice
* 4 almonds, 2 dates
Dinner/PWO
* 1 orange, 1/2 sweet potato, 2 dates in car immediately after practice (~9:15PM)
* ~1c curry chicken salad (~10PM)

Log: Monday October 11

Workout

* CrossFit: Had my first real CrossFit workout today at CrossFit Pacific Coast! So excited to be there!!

5 min jump rope warmup
3 x Max Effort Supine Chin Ups
(16-10-11, used green band)

AMRAP 15 Min
16 KB Clean and Jerks (1/2 pood)
8 Knees to Elbows
(8 rounds)

Food / Sleep
* Felt like maybe I'd crash in late AM, so just ate more protein & was fine
* Need to get to bed early tonight, had a long day at work & need to get up at least 1h earlier every day this week for various reasons

Sleep
* ~7 hours, broken
* Had to wake up early for my 7AM CF class!
Breakfast/PWO
* 1 small original Backyard Bowl
* 1/2 Japanese sweet potato
AM Snack
* More sweet potato, this thing is crack
* 3 oz turkey
Lunch
* Work had lunch catered today, Giovanni's sandwiches/pizza/pasta
* Sandwich sans bread = 2oz turkey, some tomatoes
* Iceberg salad w/ tomatoes, some mozzarella, lite vinaigrette
* 4 oz epic pot roast!
PM Snack
* Famished around 5PM
* 3/4 c homemade applesauce
* 6 almonds
* ~ 1/2 homemade curry chicken salad
* Some sweet potato bites, nom
Dinner
* Scramble w/ 3 eggs, feta, crimini mushrooms, 1/2 TJ chicken sausage, coconut oil
* Frozen green beans & mixed veg, coconut oil
* Avocado slices
* Small glass red wine

Log: Sunday October 10

Workout

* Rest day: Didn't feel much like a rest, running around town doing errands in the heat and then lots of cooking at home!

Food / Sleep

Sleep
* 8 hours, broken (seems Jackie won't let us sleep in past 9 AM)
* Tried to nap in PM, almost asleep but Jackie was at it again
AM Snack
* Wasn't really hungry, had a cup of tea
* Was getting lightheaded but not hungry yet so had 2 oz OJ
Breakfast
* Ate at Cajun Kitchen pretty late, around 11:30AM
* Rancher's Scramble (3 eggs, est. 2 strips bacon, tomato, 1 oz swiss, cooked in canola)
* 1/2 c home fries
* 2 decafs w/ sugar and half & half
Lunch
* Snacked periodically on almonds & dates
Dinner
* Homemade applesauce!
* Curry chicken salad on romaine
* Pot roast came out AMAZING. Had about 4oz, rest will be for leftovers. Mmm
* ~1.5 glasses red wine
* Finished off remaining Nuttin Better for the cals & deliciousness. Turns out I didn't really need it.

Log: Saturday October 9

Workout

* Derby: 2 hours in 80 degree full sun. Drank nearly 2L of water. Felt sluggish as usual getting going but after "hard" warmup (anything in this heat is hard), felt really strong through drills. Scrimmage would have been destruction but otherwise the 2 blocker/1 jammer drill went really well for me. Didn't need an assist at all.
* Bike: I installed 2 new tires (yay!) and took this bad boy for a spin around the hood. Cornering is amazing! Can't wait to take her in next week for a tuneup.

Food/Sleep

Sleep
* 8 hours, broken (seems Jackie won't let us sleep in past 9 AM)
* Tried to nap in PM but couldn't fall asleep after 30 min despite feeling extremely tired.
Breakfast
* Scramble: 3 eggs, feta, coconut oil
* Chard with lemon juice
* 1/2 avocado
* Cup of tea with sugar & 2%
Lunch/PWO
* Carob almond smoothie from Lazy Acres (made w/ nonfat ice milk)
* Lacres snacking: cheese, bite pasta salad
* Couple almonds
Dinner
* Hungry for meat!
* 1/2lb grass-fed ground beef
* 1 Orowheat sandwich thin w/ veganaise, mustard, ketchup
* 1.5 oz cheddar
* Romaine, 3/4 large tom, 1/4 avo
* 1/2 beer

Bacon's Paleo Challenge

Bacon and eggs are good for you!

My goal is to eat clean paleo while achieving major performance gains in my derby game. Paleo just feels right, and I don't experience any of the bloating or "heaviness" that I feel when on a higher-carb, grain-based diet. The majority of my food is local / organic / grass-fed, so what I'm eating is (usually) very high quality. Oh yeah, and extremely delicious.

In roller derby, I'm a jammer and need to be able to sprint for 2 full minutes – and while sprinting, I need to be able to turn on the turbo jets and sprint even faster in short bursts. I need to be able to jump and juke and move side to side while retaining, even gaining, speed. I have a very strong endurance base and can make it through a 1 hour game or 2 hour practice no problem, but I am very challenged with the shorter sprints.