Six Pack non-experiment Follow up

This is a bit obnoxious. I'm not a fan of people posting their stomachs and bodies all over social media.
However I suppose this if for the sake of observation... and it's not social media. not really.
But anyway if you don't like that sort of thing, stop here!!

Any way, I came here today to post an effusion of some emotion or other, and then realized that
my Six Pack experiment posts from the VERY early blog days had been viewed recently. And I thought to myself,
"hmph. Self, is your belly any leaner, six packier, after 2 yrs of constant crossfit competition mindedness than it was then... after that 1st 2 months of paleo eating and 'regular' crossfitting?"

(not really. I didn't really say that to myself I just vaguely wondered without words... but whatever.)

SO... I mosied on into the restroom to document and see.

on #4 I stuck my tummy out as far as I could just to compare and be sure that I wasn't  sucking it in or trying to make it look better, because you know, I can sometimes be a LITTLE vain. (I inherited it from my lovely mama) so I might just do stuff like that in the mirror. you never know.  Any way it is what it is. There is clearly still upper ab definition even pretending that I'm preggo and puffing it out. I'm cool with that. 

Compare this to... This Link back to December 2010

I haven't looked at that in 2 yrs so I'll give the follow up.
I never did "go for it" and concert a real effort to achieve a six pack.
Meh. The decision was, "It's not that important to me."

I eat well, I train hard, but I actually am not as good at "sit ups" as I once was.  I can snatch and Clean and Jerk like 30 and 40 pounds more than I could 2 yrs ago. I can back squat 60 pounds more. I can now do muscle ups and handstand push ups ... and those sorts of things are more important to me than being able to do 600 sit ups.

I really gave up on measurements and weighing myself, much to at all, not long after that picture.
Like really I hate it.
None of that is a friend to me.
And and I think that's sort of the point of the Whole 9, Active, "Paleo", Crossfit life.
The point just about being healthy and functional and it's generally a side effect to feel like you look good.

I generally feel indifferent now to actresses and models about appearance, where as I think in past times I was more longing to look that way.
I don't envy them. I don't feel inferior.
I might even feel slightly smug and superior at moments I confess,  and think "Hey I could be on that magazine" ;) not exactly, but
because I love my body and what it can do.  I love that I can run and play and drive and push myself.
I thank God for it almost daily and that makes me keep going when it's hard.
Because I know it's worth it.
I know I am taking care of myself.
AND while injury and illness can strike anyone at any time, even the most fit,
I have peace and confidence in knowing I'm doing my part to be a good steward.
The body is the channel through which we experience all things in the world. The body is a channel of our souls, and the only way through which we can communicate to the world
We can't change that we are composite beings of body and soul.
And I feel  I need to care for my whole self.

All of that to come back the the belly and say. Hmm. Interesting.
I think it's more six-packyish but then maybe not. maybe it's just the same and that's the way I'm made whether I'm training one or three hours a day... Maybe a tighter diet would change it. who knows?

What do you think??

The cool part is that ultimately it doesn't really matter :)

Yeah, I eat. Every day. Like a boss!

So when I first began "blogging" (if that's what we can call this) almost 2 yrs ago, I posted a lot about food, what I was eating, how I was training... Then I fairly quickly realized that there are SO many real food bloggers out there, and really VERY few people were reading this so... meh. all my food is pretty much the same anyway.... so it got boring pretty fast.


However, a friend mentioned recently that she wished I would post what I'm eating. I didn't even realize she read my blog :) BUT yo. I love it. I'll share whatever I can that might be helpful.

Zucchini, Squash, Onions and Eggs...
broccoli slaw is my staple breakfast 'veggie' though

An average day of Food

Breakfast = 3 eggs and some mix of veggies sauteed in Coconut Oil.
ALWAYS with coffee + canned coconut milk on the side.

*If I'm feeling a little spicy I may cut one of the eggs and throw in a diced Italian sausage.


Snack = follows breakfast by 2-3 hours.

I was out of blueberries... back up= mixed berries

Honestly this is my most frequent snack lately... frozen blueberries + a big scoop of Almond or Sunbutter + some shredded coconut + almond milk and maybe 1/2 scoop protein powder...

I have NO guilt over this when my training volume is heavy and high.

If I'm more relaxed in training... and more conscious of weight control,

a good snack is

1 Hardboiled Egg or Ounce-ish of Chicken + Cherry Tomatoes + a few almonds

OR just the berries with cinnamon and coconut shreds, without all the extra fatty goodness.


Midday Training is followed by 1.5 scoop Progenex. (I hate to love it).

Note: I did not make this salad.
A restaurant did. Mine is better.

Lunch is whatever I can throw together fast.
here are two samples:

Big bowl of spinach or greens. with about 1 cup of halved grape tomatoes. spoon of garlic, some kalamata olives, Sundried tomatoes in olive oils, maybe some nuts, and scallions if I have them around...

top it off with some chicken (3-5 oz) and balsamic vinegar and call it delicious!!

fresh cilantro makes it best.

OR if I've made it and it lasted this long I may have my favorite chicken Salad with home made mayo... mmm!

Go to "the clothes make the girl" for the mayo recipe. It's bomb.

Sometimes there's time and hunger for afternoon snack... It follows along with morning snack's options.

Evening training is followed by 1.5 scoop Progenex.

Confession: this was my lunch and
dinner yesterday. 

Dinner ... finally by 9-10pm... Dinner...

Almost always a hot plate of sorts.  Sauteed up veggies with pre cooked meat source tossed in with some spices.

Example: Spaghetti Squash with Ground Turkey, onions, and mini peppers.  Sauteed, with Sundried tomatoes tossed in for a little oil and extra flavor (I do this ALL the time in place of sauces).  This one has a little balsamic on it as well.... but if you're going for the asian flavor reach for the coconut aminos.

OR, maybe I'll have cooked a roast in the crock pot and serve it up with roasted veggies (tossed in EVOO, and baked for 30-40min at 400 degrees)

Finally, IF i'm not concerned at all about weight issues... I may or may not throw in dried mango, and dark chocolate, into my day at will.  I know myself.  I can tell when it's slowing me down, so that usually is enough to keep it in check. Fats give me energy, but extra sugars drain me,  so if I need to cut treats it comes from the mango and chocolate before the nut butters and almond or coconut milk.

And that's a day!

Disclaimer: Actually the beautiful simple thing is that any meal can be eaten at any time of day.  Foods don't have to be exclusively for one particular meal or another... so much flexablity.

Important Ingredient:  all of this is accompanied by a gallon of water a day... give or take a bit depending on heat and training volume. 

Tragical Things



source

 I find myself feeling a little like this - simply wretched.  A lesson must be learned but it's no use talking about it.  One must simply cry, bear the shame, and humbly walk forward with the consequences of impulsive acts born from emotions.
Oh Anne of Green Gables, Tomorrow is fresh with no new mistakes in it. YET. 
Things turn out okay for Anne.  I hope today that I can endure like her through the catastrophes - Head held high.

The practical relation as regards this blog today is I thrive with REAL food... treats and indulgences, sometimes, really aren't treats... I think they will make me feel special and beautiful with raven black hair, instead I end up feeling just awful, hurt, and worse off than before aka Green Hair.

Whole 30, Day 17

Day 17. It's a good day.

I have a hard time with this program - it's an emotional problem. I want to eat for comfort, for rebellion, for the freedom to stick it to everyone who tells me to be good, and do what I want to do! But that won't get me to the results I want.
Though I've been faithful to the program (minus 2 trips to the scale and 2 encounters with egg protein powder) I'm afraid my heart toward food is not being changed.  I'm not getting the message yet.

Week 1 was good. I was thrilled to be eating well again.  Encouraged by the Success Guide (including a physical handheld variety of mostly new recipes).

Starting Line ... WHOLE 30 time

A year ago I did my first, and really only, Whole 30.
It got me so excited that I started blogging, if this can be really called blogging. But still, shocking!

With a year of perspective, I have some observations:

What's for Dinner? "Spaghetti"

You guys,
It has been a long time since I have enjoyed something so much that I ate what should have been 3 servings in one sitting and couldn't wait more than 2 days to make it again!  It all came from tossing together what I had on hand... with the addition of kelp noodles.

Get a saucepan.
Turn on to medium heat.  Reduce heat to low somewhere along the way according to your judgement.
Add Some coconut oil.
Chop up some Onions or Leeks (both are good)
Saute.
Add Mushrooms.
Start chopping baby sweet peppers. (multi-colored package)
Toss those into your sauce pan. Keep giving the veggies a stir.
Grab a package of Kelp Noodles... the weirdest thing, pretty much calorie less but nutrient dense?
Rinse the 'noodles' and chop.
Toss those into the saucepan. Stir.
Dice a zucchini. Add that to the mix.
Grab 2 spicy italian sausages. Chop them up and throw them in. Stir.
Add half jar of your favorite tomato sauce.  I used Classico herb and garlic.  (always hunting for the cleanest label - no dairy, no added sugar.)
Stir and Cover.  
Let simmer together for 10 minutes or so.
Enjoy!

I have tried kelp noodles before and thought they were disgusting, but they were really good here cooked in with everything and softened up.   It was really like eating spaghetti and so yummy.

New Challenges & Victories

Item 1:  Crossfit 760 will be at the Southern California Regional competition, and I am on the team :)
It is so exciting and humbling to be competing with such a great team.  The last few weeks we have begun training together and I'm stoked for the gifts and positive energy everyone brings to pull together and make one great unit.  Other than that. My body hurts. A lot.

Item 2:  Just for fun.  Let's compare once again to show how awesome she is.
(If I ever meet you Heather Bergeron, I will be embarrassed that I've blogged about it, but you are such an inspiration to me)

Item 3:  Crossfit Total.  I have never done it.  Two years of crossfitting and I've never done it. Until today. Mind boggling!
"The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test ... the sum of the best of three attempts at the squat, the press, and the dead lift.  

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.  The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts." - Thank you Crossfit Journal

My Total is: 200+90+220= 510

I will take it, and count it as a victory.  For the dead lift alone.  200 was my previous max AND I have a debilitating fear of dead lifts, considering them the nemesis that will destroy my back and ruin my life.  Today I crushed my PR by 20 lbs and my back feels fine! Miracles happen everyday, friends. 

Item 4:  The BEST paleo dessert ever invented.  CHEESECAKE.  with no cheese. Really, it tastes so good.   My only modifications were:

1) Use honey instead of Agave and cut the amount in 1/2

2) Add 1/4 c. coconut oil to the crust

3) For the topping I used boysenberries/blackberries.  Just heated on the stove with about 1/4 c water and 1tbs honey.  The tartness of the berries was a great contract with the sweetness of the rest.  

Warning: If you do not deem it in your best interest to enjoy the WHOLE thing yourself, be sure you Make it at a time you will be forced to share it.  It is just that good!

Did someone say M&M's?

I love love love M&M's!  not the plain ones. Boring!   I love peanut m&m's and peanut butter m&m's and even pretzel m&m's and coconut m&m's....

actually I had a little binder and ate one four bags of the little devils the other weekend.  

This got me thinking.  How bad are they really? (well ... I did come down with a fever and cold and general misery. ahem. but I'm sure that's another story.)

Why don't I compare them to raisins and walnuts, on which I munch all day when I'm being 'good'?

Did you know???

one cup of raisins has 98g of sugar while a cup (8oz) of peanut M&M's has 112g

one cup of walnuts has 76 g of fat while a cup of peanut M&M's has 64g 

one cup of walnuts has 18g of protein while a cup of peanut M&M's has 27g protein

Roughly speaking in six handfuls of raisins/walnuts I'm getting 50g sugar, 40g fat, 20g protein. 

While two bags of peanut M&M's will give me 50g sugar, 26g fat, 10g protein.

That is crazy.  

so walnuts and raisins are:

1) natural and relatively unprocessed

2) higher in protein

But if I'm going to get all that fat and sugar, why not eat peanut M&M's??!!  They are so delightful right??

Until my performance in the gym declines, I get sick, and I start bringing back the winter layer... BOO!

So If I'm being "good", aka eating clean, my muchy indulgence is raisins and nuts, and if I'm not... well peanut M&M's are on the list.  What's your weakness? Do you avoid it?  What's something delightful you've found that's still good for you?

Missing the Zone

For a 'long time' before I decided to take a paleo challenge I was using the zone diet, as a guideline for my nutrition.  And honestly, I can't really say I eat paleo now.  But I do feel my diet has needed a makeover.

 So I'm making my own way for a while... the Kathy plan.  I want to stick with the good things I've learned  so far.  That means:

1)  Eat mostly real food:  Veggies, lean meats, eggs, fruits and some nuts
2)  Eat at set times, don't graze freely all day as a rule
3)  Eat meals in moderate portions - try to use Zone blocks as a guideline, but don't bother counting carb that come from green veggies, just try to keep the protein and fat in balance and not eat too much fruit.
4)  Drink LOTS of water
5)  Take fish oil daily
6)  go for the post workout protein drink  (this is on test run).

Other than that, just be moderate. (That is the hard part!!)

here's some of the day's good eats, practicing balancing...

eggs and whites, apple, and a few nuts., with Peppermint tea and almond milk

Very Blue protein shake with a Very Green pesto & spinach salad

Crock pot pork loin with tomato veggies and steamed young broccoli
Thank you Vista Farmer's Market

Eggcakes

This is in no way original, but it was a nice diversion from the norm!  

I got it from Rob Wolf's Paleo Solution.  He calls them pancakes but they do taste a little eggy.

2 eggs

1/4c cashew butter

1/4c applesauce

1/4tsp vanilla

cinnamon

cook in a pan with some coconut oil... top with your choice of yummies.  I went for warmed blueberries with applesauce. 

To be honest, besides being a little high on the fat side, this is a pretty balanced meal :)

simple abundance

 Oranges!

The trees outside are teeming with them.  
It's nice to take advantage of what comes.

So far I've found oranges are awesome as a salad dressing base, and I've used it in marinades.
Oranges are great for salad dressings, marinades, and juice.


Hmm... what else?

Food Explorations of Late

Frazier Farms sells a knock off vegan 'cheese'.
I gave into curiosity and decided to try it.
DON'T DO IT!!
We are not surprised.
It's vegan, and it calls itself cheese,
how could it possibly be anything good?

What you see here friends is an interesting exploration in something like pizza... oh and a delicious salad.
Why don't I eat more salad??

So the "pizza" crust was made from eggs and cashew butter mostly, and it was okay.  A little weird but I ate the whole thing (no surprises there!)

I topped it with a marinara sauce and lots of delicious veggies:
peppers, mushrooms, spinach, onions.
And that weird excuse for cheese.
Mea culpa, Mea culpa.

Next up:  Greens and Beets and Curry, oh my!

I've never cooked collard greens, but know it would benefit me to eat more leafy greens... always.
Simultaneously, I made an adventurous purchase of beets.

So what to do?

Saute them up with mushrooms, onions, and top with Trader Joe's Panang Curry Tuna??

Ok. so that's what we did. (Notice we, means me, but you get it now).

Not bad, really.  It was colorful, and curry makes everything delicious.




So a few things I can definitely recommend from the last month:

1) Trader Joes' stir fry veggies and their curry tuna!  So good for a fast meal.
2) Cold leftover roasted veggies and chicken for breakfast.... Don't Judge me. It's been surprisingly delish
3) Kale Salads - so so good you guys.  The trick is to mix it up with a citrus/oil dressing and let it marinade for a hour or more before eating.  Absolutely can not go wrong with raisins, fresh squeezed orange and, Evvo.  yummy.
4) Home made granola!  I used this as a guideline.  Seriously can not make it again for a while.  I have pushed past common sense on the amounts of food I have been eating, and this maddening thrill for my munchies doesn't help me keep my intake to reasonable levels.
5)  Apple Cinnamon muffins and cake, oh my!!  This was my go by-ish.

Tomorrow begins lent, and my body is SOOOO ready to get back to being fed real food and in moderation.
Mardi Gras has been my excuse for treats that made my heart happy while my head ached and my body has been on break down.  I really couldn't take another day of the junk - but getting off the crack is not going to come easily.