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Chrissa

My name is Chrissa and this is my world.

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End of Week 1 Evaluation

 

AWESOME REPORT ENSUES!!

 

Overall evaluation: Week 1

 

PASS

What an excellent weekly report! Keep doing it! But remember go back and read it from time to time. Overall it is interesting, easy to read and the recommendations are a genius addition! 

 

g007_citizen_kane_slow_clap.gif

 

 

 

Further notes: Whew, what a day! Woke up late so I didn't get to post evaluation this morning. I pretty much ate and got out the door. I feel I did really well today. My meals all kept me full longer and I barely munched at all. I did notice something wonderful however, a few small victories over my cravings. I made a nut and cheese spread with cream cheese and was not tempted even to taste while mixing it with my hands. I also was able to look at the desserts more than once today and not feel any sugar cravings at all. Evil zombie bacon was avoided completely, it's as ugly as the sausage to me now. I also noticed my skin improving, I have less breakouts and I haven't had the low energy that's been bugging me in the afternoon. This is very encouraging!

 

I´m so happy to read you are doing so well! Let´s nurture and seize that momentum you are gaining! 

 

I have my fingers crossed for that dramatic comparison in a few weeks!

 

 

P.S.:

 

 

Log File 08.05.13, Day should be 8

 

=0 I almost forgot. This should be the eighth day. =)

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your food logs are impressive and are becoming an encyclopedia of tasteful healthy things ^^

 

The one thing I'm most proud of is being able to cook like I do. Do I have kitchen fails? All the time but more often than not our meals are amazing. The only downside is I geek out too much over new recipes and tend to spend way too much time planning meals and preparing them. I plan on reading The 4-Hour Chef after my current book to help with that.

As for the logs, I use my own version of Zuel's format adapted a bit to my theme. Much better than using MFP like I did last challenge. I'm sure it will continue to evolve just as I am evolving and adapting.

 

Wow, would never think of asparagus as a snack food. Totally wicked awesome!

 

Since I've started eating it about a year ago I found I really enjoy munching on it raw, although my favorite is still wrapped in prosciutto and grilled. It definitely appeals to me more than plain old celery sticks.

 

I am really jealous of your meat access.

 

For the gluten worries, we have a butcher right close to our house, and the staff there are very friendly and open to talking about allergens.  (no filler in the breakfast sausage, but filler in the big sausage coils?  ::sadface: :)  I would think that since you are a regular customer, they would want you to feel confident in your purchasing habits and in their product.  

 

Way to finish with a strong first week.  You can do eet!

 

At our butcher shop they have some stuff marked gluten free as well, the chorizo isn't marked so it likely has a little. I am sticking only to the good stuff now. I'll have to make my own spice mix for chorizo I guess. Luckily some of the big coils here are good to go!

 

 

P.S.:

 

 

 

=0 I almost forgot. This should be the eighth day. =)

 

Duly noted and corrected!

 

 

Log File 08.06.13, Day 9

 

03:40 Got out of bed after a poor night's sleep. Kept waking up.

 

03:50 Took supplements with a sip of coconut milk.

 

03:57 Breakfast: 2 eggs florentine style with 1/2 tsp coconut butter, 1/2 avocado and salsa with a cup of mate tea.

 

04:39 herbal tea with a splash of almond milk and a few cacao nibs.

 

07:00 decaf, black. minimal veggie nibbles.

 

07:45 small piece of pineapple and 3 blackberries.

 

09:30 Tasted salsa I made. Snack: one granny smith apple with 2 slices of prosciutto, a boiled egg (just the white) and 2 sheets of nori.

 

11:30 decaf, black. Small piece of nectarine and a few more berries.

 

13:00 Lunch: Baked turkey breast on shredded cabbage salad with tahini. Noticed a mild headache this afternoon and started to crave more but avoided all the junk.

 

15:45 decaf, black with a tsp of coconut butter.

 

17:22 Dinner: Moose burger in a stack with eggplant and tomato slices with homemade pesto and a can of Perrier. Chocolate paleo mug cake as a treat for dessert.

 

19:00 Dumbbell Division workout with partner. For finishing move ran stairs instead of shuttle runs.

 

Further notes: Was really tired after work and had to go for a dental cleaning so I didn't get a nap. I could have fallen asleep in the dental chair a few times. Headache from the afternoon persisted but I decided to suck it up and take a Tylenol before making dinner. It faded and I was able to muster up the energy for our workout. The paleo treat I made as dessert was actually a let down and I would have been happier without it. It looks like I drank a lot of decaf today. The Nabob stuff I bought kinda sucks though and is very watery, I can't seem to get a decent brew from it so after my appointment I went out and bought me some Starbucks for the Keurig. Going to toss the Nabob when I clean tomorrow. 

 

I am also having trouble uploading images right now for some reason. When I go into My Gallery and Upload I can choose file but there's no next button. Any ideas?

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Since I've started eating it about a year ago I found I really enjoy munching on it raw, although my favorite is still wrapped in prosciutto and grilled. It definitely appeals to me more than plain old celery sticks.

 

Asparagus. Wrapped in prosciutto. Oh dangit, why don't I ever think of this stuff! Needs must try this! :D

 

Anyway, with eating Paleo, it's honestly a lot of experimentation. Sometimes you find food that doesn't suit. Chalk it up and keep trying, right?

 

Not quite sure why the gallery would be giving you trouble. Not the most technologically inclined, me. So sorry I can't be helpful there!

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Yep, don't stress too much over eating something occasionally that doesn't make the paleo cut. Honestly, there are so many versions of paleo out there now that it's hard to navigate around what is and isn't. If you're doing your very best to stick to the good stuff, the occasional bad stuff won't derail you. It's a constant learning experience. I can't wait til the end of week 3 so I can try re-introducing dairy to see what effects it has on me. I love being my own walking science experiment.

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Log File 08.07.13, Day 10

 

05:06 Got up and meditated for 15 minutes.

 

05:26 Took supplements with a sip of almond milk.

 

05:30 Breakfast: chia protein pudding flavored with organic baby food, cacao nibs and coconut shavings. Black tea.

 

06:42 Drank cup of 1/3 regular coffee with the rest decaf, black.

 

09:35 Snack: 3 each of asparagus, celery stalks and grape tomatoes with 1/2 avocado mashed into salsa verde and gluten-free turkey sausage. White tea.

 

13:44 Lunch: A small bowl of broccoli steamed with bone broth with a tin of sardines and 3 macadamia nuts. Decaf, black.

 

17:12 Dinner: Pork loin chop fried in palm oil with leftover squash and re-steeped the white tea bag.

 

18:43 Decaf latte made with almond milk.

 

Further Notes: On days off now so I got to sleep in a little and felt like meditating this morning. It's also our rest day so no workout but I spent the morning cleaning the house and doing laundry. I also finished my sewing project. A rather restful, yet productive day all-in-all.

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Yep, don't stress too much over eating somethin ug occasionally that doesn't make the paleo cut. Honestly, there are so many versions of paleo out thereyow that it's hard to navigate around what is and isn't. If you're doing your very best to stick to the good stuff, the occasional bad stuff won't derail you. It's a constant learning experience. I can't wait til the end of week 3 so I can try re-introducing dairy to see what effects it has on me. I love being my own walking science experiment.

Tell me about it. I´ve been looking a bit into it. And there are some variants but overall it takes us to a healthier eating.

 

Being your own experiment/project for health improving is a great concept. Completely supported!

 

 

 

Log File 08.07.13, Day 10

 

Further Notes: On days off now so I got to sleep in a little and felt like meditating this morning. It's also our rest day so no workout but I spent the morning cleaning the house and doing laundry. I also finished my sewing project. A rather restful, yet productive day all-in-all.

 

Wonderful! You read rather relaxed and your meals are amazing. This is a solid second week!

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Log File 08.08.13, Day 11

 

04:24 got up and meditated for 15 minutes.

 

04:52 Took supplements with a sip of coconut milk. Oolong tea.

 

05:40 Breakfast: Chia pudding (no protein, I was out) with ½ cup mixed berries. Decaf, black.

 

06:35 ½ cup regular coffee. It was cold this morning but I dumped the rest because it made my tongue numb)

 

07:00 Green tea.

 

09:00 Snack: 5 macadamia nuts, a granny smith apple, 2 pieces of carrot and some leftover turkey breast. Taste of coconut butter.

 

12:32 Lunch: Salmon pan fried in coconut oil with a green salad dressed with garlic onion vinaigrette and a little Dijon mustard.

 

13:08 Cup of decaf with spiced coconut milk.

 

15:39 Piece of turkey sausage and 3 olives. Can of Perrier.

 

17:14 Dinner: ½ rack bbq beef ribs with baby bok choi and a few eggplant fries. 2 dried apricots and a piece of dark chocolate.

 

17:50 While prepping tomorrow’s lunch was snacking on veggies, coconut and goji berries. Decaf green tea.

 

19:30 HIIT workout in lieu of sprints.

 

Further Notes: Hapkido cancelled due to lack of teacher so for sprint day I guided Hex through an intense Tabata workout that left us both sweaty and out of breath. He is learning that his back and lower body needs some work. Got out for a little walking and biking today but not as much as I usually would do. Had serious cravings for some steak or jerky this afternoon. I think it's because I was out of protein powder and eggs this morning so breakfast wasn't as satisfying. Luckily I met up with my farmer today and got 2 dozen fresh eggs. That should be enough for the week anyways. I also felt less focused today, I got my shopping done and a few things at home but I don't feel like I accomplished much. The workout was way more satisfying. Back to work tomorrow morning so I'll be heading to bed shortly. Feeling pretty good about this week, we'll see how work goes over the weekend. I hope to finish strong.

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Nice with the Tabata work! It's amazing what kind of stuff you can make happen with utter intensity. Destroying yourself in 4-8 minutes? Beautiful!

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Log File 08.09.13, Day 12

 

04:15 got up and took supplements with a gulp of almond milk

 

04:35 Breakfast: 3 eggs omelet with spinach, tomato slices and ½ avocado and salsa. White tea.

 

05:30 Large black McCafe Americano bought on way to work.

 

07:10  taste of chicken breast and nibbled on cabbage while shredding it. 3 olives.

 

09:34 Snack: Handful of sliced turkey sausage, 2 boiled egg whites and veggies dipped in tahini and Frank’s.

 

10:00 Piece of pork roast and continued to nibble on veggies and a few more olives.

 

13:13 Cup of decaf with coconut milk and 4 macadamia nuts.

 

14:24 1 pepperoni stick.

 

15:25 cup of decaf green tea.

 

17:47 Dinner: Swiss chard, onion and zucchini sautéed with pepper bacon and olive tapenade. 3 baby dill pickles. Perrier “mojito†style.

 

19:10 Dumbbell Division Rank 1 session A with Stairs in lieu of shuttle runs as finishing move.

 

Further Notes: Major munchies today, breakfast was filling and I was ok for the first few hours so maybe it was the Americano? It didn’t taste sweet to me or anything.  I decided to skip the lunch I took to work today because of the munching but when I got home I was getting hungry. After my decaf with coconut milk and a few nuts I ended up going for a walk downtown to buy chia seeds and some meat and ended up eating a pepperoni stick on my way back. I guess I shouldn’t have skipped lunch completely. Worked hard on the strength session but realized after shower that we forgot to do cool down.

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Log File 08.10.13, Day 13

 

03:47 Woke up from odd dream of shopping for clothes.

 

03:57 Supplements with ½ cup almond milk.

 

04:04 Breakfast:3 egg frittata with green onion, grape tomatoes, zucchini and nutritional yeast. Decaf, black.

 

04:36 Coffee, black with a teaspoon of coconut butter.

 

08:00 Decaf black tea.

 

09:32 Snack: small granny smith apple with ½ avocado and 10 almonds. Herbal tea.

 

10:30 a tiny slice of a Splumbo’s sausage (just because I never had and they’re famous from Calgary.)

 

13:05 Lunch: Leftover salmon with okra and veggie mix in lemon juice and coconut oil.  Â½ cup green tea.

 

14:29 Decaf, black.

 

17:30 Dinner: Grass-fed Beef burger on mixed green salad with lime onion vinaigrette, mustard, 2 baby dills and 6 olives. Piece of organic dark chocolate for dessert. Herbal tea.

 

 

Further Notes: First coffee break was productive this morning, I negotiated $110 off my Sirius subscription for the year but I’m even happier about being completely in control of my eating today. I barely snacked between meals at all and my mind was clear and focused. When I got home I still had a bit of an energy crash though, I wanted to go out for a bike ride or walk but my body said no. It’s okay because it’s our rest day and I really feel last night’s workout still. I was a little heavy on the decaf coffee today, I am going to have to watch myself there. Going to take it easy tonight and wind down so I can be fresh at it again tomorrow. 

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Wow, day of wins is awesome. Way to make big good things happen! Saved money and controlled your eating. Just one of those would be awesome, but you went for both of them. Good stuff so far.

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Hi Chrissa! :)

 

 

Saw you on some other threads so I thought I'd drop by!

 

You challenge is so detailed!!!

 

 

 

Very inspirational! It sounds like your first couple weeks of detox have been beneficial already! Not craving munchies, getting a bit more energy....all good things! Just think of how much energy you'll have by the end of week 6!! Excited for you!  Also, it's so cool your husband is encouraged to get healthier too!

 

 

Oh, but the food. You MUST find some way to get your images on your thread! I SO want to try some of your dishes and pics would help me see what I'm aiming for.

 

Please please PLEASE???     :D

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Log File 08.11.13, Day 14
 
04:35 Woke up.
 
04:42 Took supplements with mouthful almond milk. Breakfast: Chocolate chia protein pudding with goji berries and coconut shavings. Coffee, black.
 
09:30 Snack: 3 small pieces of beef jerky with a baggie full of raw veggies, 1 Tablespoon slivered almonds and 1 Tbsp sliced black olives. Mustard.
 
10:55 Nibbled on a very small piece of grilled pork chop a few veggies and a handful of blackberries. I noticed I was bored on this break and resolved to bring my kindle or crochet tomorrow to distract me more.
 
12:55 Lunch: Leftover burger with ½ avocado and homemade bbq sauce over green salad with a few slices of pickled beets.
 
14:16 cup of decaf with unsweetened vanilla almond milk.
 
15:13 3 macadamia nuts.
 
17:35 Dinner: Roast beef with horseradish and dijon mustard with a side of zucchini noodles in tomato pesto sauce. White tea.
 
18:35 Dumbbell Division Rank 1 Session B with partner including finishing move, albeit rushed to finish in time for True Blood. 
 
Further notes: The smoothie mix I used for the chia pudding because my protein hasn’t come in the mail yet made it more like a mousse which was nice but it didn’t sit well on my stomach this morning. I found myself nibbling on veggies here and there later this morning, Sundays are kinda slower days and we get longer and more frequent breaks when that happens. I was doing well until I ran out of stuff to do. It was overcast today and a little chilly outside where I like to go during my breaks. I realize now I could have done some stretching and such but I am holding myself back from it because I’d be embarrassed to do it while everyone else is sitting there smoking and browsing their smart phones or chatting with one another. I need to either woman-up and do it anyways like a true rebel or find something else to occupy me. I could talk to the others a little more, but to be honest I don’t usually find the conversations very interesting. I gave my workout session my all tonight trying to get done in time and I feel I shorted myself on my planks and finishing burpees. I could have pushed harder but I was distracted. I hate Sundays. I’ll post end of week report sometime tomorrow, it’s Hex’s birthday and I still have to work so going to be a busy day.
 

 

Hi Chrissa! :)

 

 

Saw you on some other threads so I thought I'd drop by!

 

You challenge is so detailed!!!

 

 

 

Very inspirational! It sounds like your first couple weeks of detox have been beneficial already! Not craving munchies, getting a bit more energy....all good things! Just think of how much energy you'll have by the end of week 6!! Excited for you!  Also, it's so cool your husband is encouraged to get healthier too!

 

 

Oh, but the food. You MUST find some way to get your images on your thread! I SO want to try some of your dishes and pics would help me see what I'm aiming for.

 

Please please PLEASE???     :D

 

Welcome to the thread Cheechoe!

Thanks for stopping by, I've seen you around the monastery too. I really liked you theme when I saw it at the beginning of the challenge. I wish I was able to follow everyone more, but life has this habit of getting in the way. And all that cooking I do. So you wanna see some food porn? I actually used to take pictures of every meal as my log and even posted an album on FB but I haven't done that during this challenge. I'll see what I can do for you. I may even put up a few recipes online. Too bad I don't have computer access while on break at work. That would be a great distraction for me.

 

Thanks Kishi, your encouragement really helps when I check my e-mail on breaks. Couldn't do it without you.

 

JediJem, you are the amazing one, I haven't been posting much but I am following and you are tearing things up! I have a long way to go to get near your level but I'll get there. Believe it!

 

Anyways off to bed, I got an early day ahead.

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End of Week 2 Evaluation


 


Weight: 148.5 lbs


Neck: 13.5 in


Waist: 33.5 in


Hips: 38.75 in


 


Goal 1: Eat 100% Paleo


 


Subject in almost full compliance with the dietary restrictions as per detoxification protocols. Menu adaptation is going well and providing a great distraction at work during breaks. There is still some snacking but it's less often and she is starting to pay more attention to noting the feelings she has during each incident. The only other concern is her consumption of decaf coffee as a comfort beverage. Recommendations:


  • Remember that the liver needs rest between meals and try not to take in any calories at those times.
  • Acquire more palatable herbal teas to drink in place of decaf or brew some unsweetened iced tea and keep in the fridge.
  • Plan out how to use break times more effectively and reduce boredom.

Goal 2: Do strength training 3 times per week.


 


Subject attended all three training sessions this week with her partner. She continued doing reverse pull ups in lieu of pull ups. She also kept up with the rest of the regimen getting in a tabata session when hapkido was cancelled and a bicycle ride with partner for recreation. She managed to do the finishing move for all 3 sessions this time but missed a cool down during one session. Recommendations for improvement:


  • Continue at same weight for push press until form is better.
  • Stretch more with partner and use him to practice hapkido techniques on rest days.
  • Use recreational day to try more new things.

Goal 3: Keep a log.


 


Subject successfully logged her progress again this week. The highlighting helps make the meals stand out much better and nothing has been omitted. Logs are managed better now using a word document over the course of the day so the post becomes a simple cut and paste saving time at night. Picture problem has not been resolved. Meal pictures have been requested.Recommendations:


  • Look for solution to upload issue.
  • Get around to using that empty blog for meal pictures and recipes when time permits.

Life Quest: Replace retail therapy with recreation:


 


Subject noticed more spending on days off work when taking cards for grocery and gift shopping. She spent an excessive amount of time online looking at Keurig coffees and considered making an order several times but resisted. Coffee is running low and worth getting but there is a huge waste of time over this it seems. She also has been browsing ebay for things she would like to reward herself with for success. After finishing sewing project she picked up crochet project. Reading her book has been put aside because of end of chapter exercise she has been procrastinating to do. Recommendations:


  • Buy the coffee and get it over with.
  • Set timer to allow for only 1 hour of browsing online goods per day.
  • Do the book exercise and get it over with.

Overall evaluation: Week 2


 


pass stamp

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Nice going Chrissa! You are in the zone! You are in control!

 

I agree, the highlighting for the meals is quite useful. I´m glad to read you had such a terrific 2nd week. Let´s make the 3rd week this good or even better! =D

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Log File 08.12.13, Day 15

 

03:16 Woke up.

 

03:29 Took supplements with a scoop of midori greens mixed into a cup of almond milk.

 

04:34 Breakfast: 2 eggs scrambled with coconut milk and baked with prosciutto, broccoli and a tomato slice with 6 kalamata olives and salsa verde. Decaf, black.

 

06:15 A few sips of coffee at work and then tossed it because it was weak and unappealing.

 

09:30 Snack: 1 banana with 10 macadamia nuts and a piece of roast beef off my lunch salad.

 

12:30 Lunch: Roast beef on spinach salad with oil and vinegar.

 

13:42 cup of REAL coffee and 1 Tbsp coconut butter.

 

17:16 Dinner: Baked chicken breast drizzled with tahini with cauliflower tabbouleh. Decaf, black. Piece of paleo coconut fudge in honor of Hex’s birthday.

 

Further notes: Today I managed to stay in control for the most part. I only nibbled on veggies twice. Once when I finished lunch and felt I needed a bit more so I grabbed a few but stopped as soon as lunch time was over. The second time I was prepping veggies for meals and nibbled on the ends.  On my non-meal breaks at work I texted and phoned Hex (my husband) and we talked about the birthday presents I left him before going to work this morning. Tonight we’re going to see Elysium since it’s his day, it was rec activity day anyways so no missed planned workout. 

 

 

Thanks to you all I got this crazy momentum going and I hope to keep it right to the end. When I do something, I tend to go all-in and I feel really good about things this time around. Sorry I didn't jump on the bridges this week, I feel sorry for myself for missing out but life is getting in my way again. My job is just casual and after next week I won't be getting full-time hours. I got 3 good prospects to get me away from food service so I'll be updating my resume and applying this week. Wish me luck! 

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I wish you the best of lucks and much success good Chrissa. Don´t forget: you can overcome just about anything.

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Awesome job on week 2!

 

I like the part about using your partner in your hapkido practice. hah!

 

Best of luck on your job search! :) Keep us posted if you hear anything! 

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Log File 08.13.13, Day 16

 

04:21 Woke up for the third time and got out of bed

 

04:28 Took supplements with mouthful almond milk

 

04:30 Breakfast: Chia protein pudding with pumpkin puree and 5 pecan halves. Decaf, black.

 

04:50 Coffee, black.

 

09:30 Snack: granny smith apple with a few pieces of beef jerky. Added a handful of berries and a few walnut pieces because I was still hungry.

 

10:47 Decaf, black.

 

13:01 Lunch: 12 Shrimp with mixed veggies cooked in coconut oil with pine nuts and some cider vinegar.

 

14:22 Took 90 minute nap.

 

16:35 Made a cup of herbal David’s Tea and picked at the fruit pieces in it. (dates, dried berries) 1 tsp coconut butter.

 

17:30 Dinner: Leftover roast beef with homemade bbq sauce, roasted zucchini bits and a side of spinach salad with MCT oil and balsamic vinegar.

 

19:03 Dumbbell Division Session D workout with burpee finisher (37 in 4 minutes!)

 

 

Further notes: Starting about 1am I woke up about every hour and had to get up out of bed to check the time because we don’t keep a clock in the bedroom. Not the greatest night’s sleep. This morning I felt pretty sluggish but was able to avoid munching on anything until snack time. After I had my apple and jerky I felt like I needed a little more and grabbed some berries and a few walnut pieces while I was making salads. We caught up on work really early so I took the opportunity to go home early and have lunch with Hex while I worked on my resume and job applications. After I sent them out I decided to get some more rest and take a power nap. When I got up I had the munchies but felt much better and finished the day strong.

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Oh, I hate when I wake up at the middle of the night. Good thing you could take nap later in the day. Amazing food as usual.

 

Congratulations on the burpees. =D 

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