Phantos

Ugh... Injured my shoulder at the gym on Tuesday. Now I need an alternate Push exercise.

Oooo man... Excited for final battle.

Wow... Am I late getting back to this or what? First couple sessions were good (Tues and Thurs). Trainer definitely pushing me harder than I would push myself, but I think that's a good thing. He started me on weight machines so I could get a feel for what lifting is like and learn what it feels like to hit the failure wall. I didn't write down the weights (although I should have) since I think he's planning to move to free weights this week or next which sounds good to me. I was very sore for a few days after each workout. Saturday was the worst. Thursday was leg day, and I could barely walk on Saturday, but I definitely think the trainer is going to get me on the right track.

Weighed myself today, as it's the first of the month. I've lost 40 pounds since 4 January! 25 in January, 15 in February. I could not tell you the last time I was this light. And I feel much better than I have in a long time.

<Clever Gifs and quest titles to come.> Long story short, I hired a personal trainer who I start with on March 1. My goals for this month are to stick with the program (nutrition and workouts) that he sets and see where I am at the end of the month.

These are awesome.

Phantos Recipe #4: Homemade Instant Noodle cup (adapted from The Kitchn) Makes 1 portions (or you can multiply the Ingredients: 1 tbsp miso paste (or other soup base) 3oz of protein (I used shredded slow-cooked pork shoulder) Dried/Frozen veges of your choice (This is what I used) * dried shitake mushrooms (a decent handful) Noodles of your choice (This is what I used) * ~4oz Shirataki noodles (not the Tofu shirataki) Fresh vegetables of your choice (This is what I used) * Sliced scallions Mason Jar or other heat-proof container Instructions: Each step is its own "layer" in your container. Add 1 tbsp of your soup base to the bottom of your jar.Add ~3oz of your protein choice. Make sure it gets into the soup base.Add your dried or frozen veges.Add your noodles.Add your fresh vegetables.When ready to eat, fill with boiling water and let sit for 2 minutes. Then stir well with chopsticks (makes it easier to stir in the soup base). Review: As I've mentioned before, I adore Asian food, especially noodle dishes. I saw this recipe and was delighted that I could potentially still enjoy one of my favorite foods. I recommend you read the article as this recipe is just my first foray into this experiment and you could do a lot of different things. I used shirataki noodles since they are made from yam starch and thus fit the paleo diet. This version of the recipe didn't go as well as I'd hoped. Miso is a very strong flavor That I thought I liked better than I do, apparently. It also didn't play well with the flavors in the pork I used. While the shitake mushrooms re-hydrated fine, they ended up soggy and unpalatable texture wise. Next time, I will probably try something like curry paste and chicken so as to not confuse flavors. Some frozen vegetables and more than just sliced scallions for the fresh veges will probably make a much better meal than what I ended up with here.

Phantos Recipe #3: Pineapple Coconut Thai Curry (adapted from Our Own Nerd Fitness Chef) Makes 7-8 portions. Ingredients: 1lb of meat (I used chicken breast) 1 small yellow onion – diced 2 cloves garlic – minced 1 tbsp minced or grated fresh ginger Filler veggies of your choice (This is what I used) 2 Bell peppers of your choice 6 mushrooms - cut into eights 1 head of broccoli - cut into bite sized florets 2 carrots - peeled and cut into medallions 2 cans full-fat coconut milk 1.5 cups chicken stock 1 can of crushed pineapple 3 tbsp Thai red curry paste 1.5 tbsp Coconut Oil for cooking Instructions: Dice your onion, peel and mince your garlic clovesPeel and mince your ginger. (I don't have a grater, so I minced. This is a pain.)Wash and chop your other vegetablesSlice meat into thin strips (Helps it cook betterOpen cans, measure out other ingredients.Heat up your skilletAdd 1 tbsp of coconut oil to the warm skillet to melt.Once melted, add your meat and cook until just cooked through. Remove meat and set asideAdd remaining oil to pan. Once melted, add curry paste and mix. CAREFUL: my pan was too hot and the oil/curry mixture started to splatter.Add in onions, garlic, and ginger. Cook until onions are translucent and veges are coated in curry mixture.Add chopped veges and pineapple to pan. Cook until soft-ishReturn meat to pan and mix wellAdd chicken stock and coconut milk to pan. Bring to simmering boil for a couple minutes.Voilà ! Pineapple coconut Thai curry.Review: I was very excited when I saw this recipe. I adore Asian food and it's one of the harder things that I've had to give up to eat healthier. So, I decided I was going to try this recipe. Verdict? Absolutely delicious. The coconut milk makes a very smooth creamy sauce. The pineapple adds a fruity taste to the dish without overpowering the curry or the natural flavors of the vegetables. If I'm honest, I probably won't use bell peppers again. I'm not real crazy about them to begin with, I'd rather have more broccoli, mushrooms, carrots, or even some sweet potato chunks in there instead. But the dish is delicious even with them included. I have been eating it just as a soup, but I could definitely see this over cauli-rice or regular rice. I'll definitely be making this again and experimenting with the protein (I think shrimp would be really good) and vegetables.

Phantos Recipe #2: Avocado BLT Egg Salad (adapted from Stupid Easy Paleo) Makes 2-3 portions. Ingredients: 1 avocado 6 hard-boiled eggs 1/2 cup chopped scallions 3/4 cup grape tomatoes sliced in half 4 bacon strips, cooked until crispy Salt and pepper to taste Optional: Smoked Tobasco hot sauce Instructions: Hard boil your eggs. Once done, peel and put into mixing bowl.While the eggs are cooking, cook your bacon until crispy using your preferred method.Add avocado to eggs. Mash until combined. (I bought a potato masher just for this recipe.)Crumble bacon into mixture. Add scallions and tomatoes. Mix well.Salt and pepper to tasteOptional: Add a few dashes of hot sauceReview: When I first found this recipe, I was a little skeptical. I like all of the ingredients, but wasn't sure how they'd combine. Once I made it, I wrote it down and added it to my recipe book. It is really good. I've experimented with it a little, adding more spice with pinches of cayenne pepper sometimes, but honestly it doesn't really need it. I've never had the ground garlic that the original recipe calls for, but it doesn't sound terrible. I usually eat this right out of a bowl, but I think it'd be good as a filling for lettuce wraps. I've also tried it as a sandwich with portobello mushroom caps as bread replacements, but the mushrooms were a little big to eat comfortably.

Phantos Recipe #1: Sausage Sweet Potato Omlette Makes 6 portions. Ingredients: 1lb Ground Pork 2 medium sweet potatoes 8 eggs (scrambled) 1 lb Ground Pork 1/4 tsp Fennel 1 tsp Garlic 1 tsp Paprika 1/2 tsp Black Pepper 1/2 tsp Sage 1/2 tsp Salt 1/4 tsp Cayenne Pepper Instructions: Mix SpicesAdd spices to ground pork. Mix well until uniform colorDice sweet potato to ~1/4 inch cubes. This doesn't have to be pretty. You just want small-ish pieces.Brown sausage in skilletAdd sweet potato to sausage and mix. Cook until the sweet potato is soft enough to easily cut with your cooking instrument.Add eggs. Stir/mix continuously.Cook until the it no longer looks wetSalt and pepper to tasteOptional: Add a little bit of hot sauceReview:This is my go to breakfast item. I make a large skillet of it on Sunday and take it to work for breakfast throughout the week. It is very simple, but a serving (approx 1 US cup) is filling enough to last you to lunch. I usually add a little bit of hot sauce to mine to spice it up, but that's totally optional. The sweetness of the potato compliments the savory spices in the sausage very well and I've never eaten this and wished I hadn't.

I ended up being a Sith, but close enough.

I will give this a shot.

Recipes Sausage and Sweet Potato omelette 1 Lb of Sausage 1.5 medium sweet potatoes, diced 8 eggs, scrambled Brown Sausage in skillet Add sweet potatoes, cook until potatoes are soft Add eggs cook until the mass doesn't look wet anymore. Meat and Vege Stew http://paleoleap.com/chunky-soup/ Removed celery. changed spices: 1 tsp Chili powder 1.5 tsp Oregano 1 tsp Cumin Kalua Pork http://nomnompaleo.com/post/10031990774/slow-cooker-kalua-pig I added a tsp of liquid smoke to the cooker when I started it. I also had less meat since the entire roast wouldn't fit. Homemade Noodle Cup http://www.thekitchn.com/how-to-make-diy-instant-noodle-cups-222560 I made mine with the following: 1 tbsp Miso paste. 2oz Kalua Pork (shredded), ~1/2oz dried, sliced shitaki mushrooms, ~4oz Shirataki Noodles, 1x Scallion chopped. Avocado BLT Egg Salad http://stupideasypaleo.com/2014/04/30/avocado-blt-egg-salad/ I used regular salt and pepper. Since I like spice, I added a few dashes of Smoked Tobasco to mine as well. Sarantonio's Banana Pancakes http://rebellion.nerdfitness.com/index.php?/topic/72529-banana-pancakes/ I add a scoop of protein powder to give the pancakes a more bread-y texture. Pineapple Coconut Thai Curry http://www.nerdfitness.com/blog/2016/02/04/how-to-make-pineapple-coconut-thai-curry/ I used chicken, bell peppers, onion, garlic, ginger, broccoli, carrots, and mushrooms as my ingredients. Madras Chicken Salad http://nomnompaleo.com/post/108235360133/whole30-day-16-madras-chicken-salad I didn't use the cilantro or almond slivers and I ended up using a different brand of mayonnaise than she advertises, but still only paleo ingredients (I couldn't find the ones she advertises or I would have tried that.)

Workout Records Workout 1: Rep 1: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Rep 2: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Rep 3: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Workout 2: Rep 1: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Rep 2: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Rep 3: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Workout 3: Rep 1: 20 squats, 13 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Rep 2: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Rep 3: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Workout 4: Rep 1: 30 squats, 10 pushups, 10 lunges, 20 dumbbell rows, 20 second plank, 30 jumping jacks Rep 2: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Rep 3: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Workout 5: Rep 1: 20 squats, 10 pushups, 10 lunges, 20 dumbbell rows, 20 second plank, 30 jumping jacks Rep 2: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Rep 3: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Workout 6: Rep 1: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Rep 2: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Rep 3: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Workout 7: Rep 1: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Rep 2: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Rep 3: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Workout 8: Rep 1: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Rep 2: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Rep 3: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Workout 9: Rep 1: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Rep 2: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Rep 3: 10 regular 10 beginner shrimp squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Workout 10: Rep 1: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Rep 2: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Rep 3: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Workout 11: Rep 1: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Rep 2: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Rep 3: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Workout 12: Rep 1: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Rep 2: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks Rep 3: 20 squats, 10 pushups, 10 lunges, 15 dumbbell rows, 20 second plank, 30 jumping jacks

Food Journals Day 1: Breakfast: 1 Serving (1/6) of sausage and sweet potato omelette (below). Lunch: 1 baked chicken breast with ~5oz of mixed veges.(below). Dinner: 3oz of pulled/shredded pork roast (below). 1/2 baked chicken breast, 24 macadamia nuts. Misc: 5oz of Mango. Day 2: Breakfast: 1 Serving (1/6) of sausage and sweet potato omelette (below). Lunch: 1 baked chicken breast with ~5oz of mixed veges. Dinner: 1/2 baked chicken breast, 5oz of Mango. Misc: 32 Macadamia nuts Day 3: Breakfast: 1 Serving (1/6) of sausage and sweet potato omelette (below). 1 Banana Lunch: 1 baked chicken breast with ~5oz of mixed veges. Dinner: 1/2 Avocado BLT Egg salad (below) with two portobello caps as bread replacements. Misc: 24 Macadamia nuts Day 4: Breakfast: 1 Serving (1/6) of sausage and sweet potato omelette (below). Lunch: 1 baked chicken breast with a bag of steam-in-bag vegetables. Dinner: Misc: 24 Macadamia nuts Day 5: Breakfast: 1 Serving (1/6) of sausage and sweet potato omelette (below). Lunch: Chipotle Salad (Lettuce, Peppers and onions, chicken, pico de gallo, cheese, guacamole). Dinner: 2x Hard boiled eggs, ~1/3 cup diced turkey, ~12 oz pineapple Misc: 2oz Cashews Day 6: Breakfast: 4 Eggs, scrambled. Lunch: Jimmy John's Beach Club (they didn't hear me ask for a lettuce wrap, so I ate the bread) Dinner: Shepherd's pie at local pub, 2x Chocolate Mint Stout beers. Misc: 32 macadamia nuts and 18 almonds throughout the day. Day 7: Breakfast: N/A Lunch: 1 Serving (1/6) of sausage and sweet potato omelette (below). Dinner: 2 servings of Thai pineapple coconut curry. Misc: 32 Macadamia Nuts, 1 cup of Bedtime Yogi Tea Day 8: Breakfast: 1 Serving (1/6) of sausage and sweet potato omelette (below). Lunch: 1 serving of Thai pineapple coconut curry. Dinner: Shepherd's pie from local pub. Misc: 32 Macadamia Nuts, 1 cup of Bedtime yogi tea Day 9: Breakfast: 1 Serving (1/6) of sausage and sweet potato omelette (below). Lunch: 1 serving of Thai pineapple coconut curry. Dinner: 1 serving of Thai pineapple coconut curry. Misc: 20 macadamia nuts, 20 almonds, 1 cup of Bedtime yogi tea Day 10: Breakfast: 1 Serving (1/6) of sausage and sweet potato omelette (below). Lunch: 1 serving of Thai pineapple coconut curry. Dinner: 1 baked chicken breast. 1 bag of steam in bag broccoli Misc: 20 macadamia nuts, 1 cup of Bedtime yogi tea Day 11: Breakfast: 1 Serving (1/6) of sausage and sweet potato omelette (below). Lunch: 1 serving of Thai pineapple coconut curry. Dinner: 1 baked chicken breast. 2 leftover white mushrooms Misc: 32 macadamia nuts, 1 cup of Bedtime yogi tea Day 12: Breakfast: 1 Serving (1/6) of sausage and sweet potato omelette (below). Lunch: Chipotle Salad (Lettucs, peppers and onions, chicken, pico de gallo, cheese, and guacamole). Dinner: 2x Hard boiled eggs, ~1/3 cup diced turkey, ~12 oz pineapple Misc: ~2oz of cashews Day 13: Breakfast: N/A Lunch: Jimmy John's Country Club, no mayo, no cheese, add avocado, add onions, add cucumbers, on a lettuce wrap instead of bread. Dinner:Scallops and risotto at local pub. 1x Black Adder (Bold Rock cider + Guiness), 1x Grasshopper, 1x melon and pineapple cocktail, and 1x Graveyard cocktail. Misc: 8 almonds. Day 14: Breakfast: N/A Lunch: 1 baked chicken breast Dinner: 1 baked chicken breast, ~9oz of steamed broccoli Misc: 8 almonds. Day 15: Breakfast: N/A Lunch: ~3.5oz of pulled kalua pork. Dinner: ~3.5oz of pulled kalua pork w/ a dash of siracha Misc: 16 almonds, 1 Tbsp of Almond butter. Day 16: Breakfast: 1 "Cashew Cookie" Larabar Lunch: ~1/3 pound chicken wings. ~8 oz of mixed vegetables. Dinner: ~1/2 pound chicken wings. 1 bag steam in bag veges. Misc: 1 "Coconut Cream Pie" Larabar. Day 17: Breakfast: 1 "Cherry Pie" Larabar. Lunch: 1 avocado roll (6 pieces about 1/2" x 3/4", 1 yellowtail roll (6 pieces, same dimensions) and a cup of miso soup. Dinner: 1/3 Madras Chicken Salad (recipe below) Misc: 1 "Coconut Cream Pie" Larabar. 1 bottle Honest Cinnamon Sunrise Herbal tea. Day 18: Breakfast: 4 eggs, scrambled Lunch: 1/3 Madras Chicken Salad (recipe below) Dinner: Lemon Mushroom chicken at pub. (3 chicken breast cutlets in a lemon garlic cream sauce with sauteed asparagus and mushrooms). 22oz Killian's Irish Red. Misc: 1 package Gopal's Nori Wrapped Energy Sticks (Japanese flavor). Day 19: Breakfast: N/A Lunch: Chipotle Salad (Lettuce, peppers and onions, carnitas, pico de gallo, cheese, and guacamole). Dinner: Chipotle Salad (Lettuce, peppers and onions, carnitas, pico de gallo, cheese, and guacamole). Misc: 1 package Gopal's Nori Wrapped Energy Sticks (Italian flavor). Day 20: Breakfast: "Apple Pie" Larabar Lunch: 1/3 Madras Chicken Salad (recipe below) Dinner: Sirloin Steak with mashed potatoes and sauteed green beans. 38oz Killian's Irish Red Misc: 100 Cashews over the day Day 21: Breakfast: "Apple Pie" Larabar Lunch: N/A Dinner: 4 eggs scrambled with ~1/3 pound ground turkey with some taco seasoning. Misc: ~4oz of cashews over the day Day 22: Breakfast: 2 Hard boiled eggs, ~7oz of pineapple Lunch: ~1/3 pound chicken wings, mixed vegetable salad. Dinner: 1/3 Madras Chicken Salad (recipe below) Day 23: Breakfast: 2 Hard boiled eggs Lunch: 1/3 Madras Chicken Salad (recipe below) Dinner: 4 eggs scrambled with ~1/3 pound ground turkey with some taco seasoning. Misc: 1.5oz of an almond, cashew, and raisins mix. Day 24: Breakfast: 2 bananas, 2 tbsp almond butter Lunch: 1/3 Madras Chicken Salad (recipe below) Dinner: 4 eggs scrambled with ~1/3 pound ground turkey with some taco seasoning. Day 25: Breakfast: 2 hard boiled eggs, 1.5oz of an almond, cashew, and raisins mix Lunch: ~1/2 pound chicken wings, mixed vegetable salad Dinner: one baked chicken breast Misc: 8 almonds Day 26: Breakfast:1.5oz of an almond, cashew, and raisins mix Lunch: Chipotle Salad (Lettuce, peppers and onions, carnitas, pico de gallo, cheese, and guacamole). Dinner: 2x Hard boiled eggs, ~1/3 cup diced turkey, ~1/2 pound cut pineapple. Misc: ~2oz of cashews Day 27: Breakfast: 1 banana, a handful of cashews Lunch: Jimmy John's Country Club, no mayo, no cheese, add avocado, add onions, add cucumbers, on a lettuce wrap instead of bread. Dinner: Shop House noodle bowl with rice noodles, steak, green curry sauce, broccoli, herb salad, and garlic. Misc: 2 bananas