Day 23 - Time is flying!

I can't believe it is day 23 already! Time has seriously flown this time round.  Although it was a day off for me today I was awake at 6:30am.  For breakfast today I made a turkey, mushroom and avo omelet and a coffee with coconut milk.

I have a new picture app, now I can make them all artsy lol :)

Decided today was going to be a "home" day to get some housework and other things done that I had been procrastinating over.  For a mid morning snack I had some carrot sticks, a slice of roast turkey, a boiled egg and a passionfruit and pear green tea.  So they didn't go to waste I decided to cut up all the strawberries and watermelon I had in the fridge and freeze them along with a punnet of blueberries.  So tempting to eat one of the strawberries, but I decided no fruit this week and I'm sticking to it!

I headed into work at army early thinking we had a medical booked in, but no, I must have looked at the wrong day in the diary... Anyway, that gave me plenty of time to sort through the couple of hundred emails I had to catch up on :)

For a late arvo snack I had some more carrot sticks (I may turn orange from the amount of carrots I'm eating lol) and a few grape tomatoes.  Then for dinner I had a salmon salad with a big handful of baby spinach, sun dried tomatoes, kalamata olives, red capsicum, avo and a tin of salmon in spring water. 



I got some new paleo recipe books today (thanks Matt!) that will be put to very good use after whole30. One of them is deserts, so dangerous, look out team Roar, I might make Friday treat day a regular thing hehe ;)

No training today, just some triggr point work on my quad and calf rolling. 

Night All :)

Day 22

7am start this morning, so up at 5:30, heated up some frittata for breaky and a pear and passionfruit green tea. I cut up some carrot and red capsicum sticks for morning tea as today is the first day of no fruit, nuts or bacon (forgot to mention bacon yesterday) for the remainder of whole30. 

For lunch I took a small container of shepherd's pie and got a big serve of steamed veggies from the hospital cafe. 

The toughest time was when I got home from work, normally for my arvo snack I'd just grab some nuts or a piece of fruit.  As soon as I walked through the door I boiled up a couple of eggs and also tried out the method of cooking them in a muffin tray in the oven.  Unfortunately cooking them in the oven didn't work out so well... I followed the instructions, but the part of the eggs that was touching the actual tray was very over cooked.  I won't completely give up, I'll try it again for less time and see how that goes. My snack was a boiled egg and some sweet potato.

Today's WOD was a 15min AMRAP of 14 OH lunges 15kg, 10 burpees and 8 pull ups (I used green band).  Managed 4 rounds + 8 burpees, I struggled with the lunges as my quad was really sore today, not sure what I did to aggravate it, but getting really frustrated! We did a finisher of max distance plate carry in 4 mins with a 15kg plate and for this one I got 450m.

After training I called into zone fresh to pick up a couple of things then headed home and made some wagyu topside and veggie skewers.  The meat was already diced which made it a lot quicker, I just cut up some red onion, mushrooms, zucchini, eggplant and red capsicum.  I cooked them in the griddle pan with a little coconut oil, but they didn't cook really well, as some of the pieces of meat weren't touching the pan, so had to finish them off under the grill in the oven.  When I cook up the left overs tomorrow I'll use the BBQ.

After dinner I had a craving for something sweet and decided to try and make a whole30 hot chocolate.  I just used about 75ml of coconut milk 1 teaspoon of organic cacao powder and 1/2 teaspoon of cinnamon.  I then filled the remainder of the cup with boiling water and stirred it really well.  Actually wasn't too bad, I'll make that one again :)



Day 21

3 degrees overnight and even being tucked up in a swag didn't stop my feet from being like ice blocks when I had to get up at 5:45am! After packing up all my gear I made a nice warm cup of tea and had a mish mash of what food I had left in the esky for breaky/morning tea. A small apple, a couple of sliced of turkey breast, some carrot sticks, a small banana, a tin of salmon in spring water, and an organic apple, banana and blueberry purée sachet.

We started packing the trucks and then headed down to watch the troops perform their final assault. Once we were knocked off I headed home and had some nuts and a couple of small pieces of slice.

For lunch I had a craving for eggs, so threw some diced red onion, bacon and red capsicum in a pan with a little coconut oil. Once they were cooked I poured in lightly beaten eggs (2 whole eggs and 1 egg white). When the omelet was almost ready I topped it with some baby spinach leaves and flipped one half over, done! Omelets are so quick and easy, great if you're in a hurry or can't be bothered going to too much trouble :)

For dinner I decided to attempt something I saw on My Food Religion the other day, Grainless Sushi! http://myfoodreligion.com/2012/08/01/grainless-sushi/  You can put anything you like in them, I just used what I had on hand.  I put in some avo, red capsicum, carrot, tuna and mayo

Rolling skills need some work, but tasted great. Once Mammoth Kitchen starts stocking Coconut Amino's I'll be set!

I've decided for my last week of the whole30 I'd like to reign it in a little more and will be restricting nuts and fruit. I seem to have a little cashew, brazil nut and almond addiction and have also been having a bit too much fruit, purely for its convenience. So a week without them definitely won't kill me.!

I'll be trying this tomorrow!



It's time for some much needed sleep, night all :)

Day 20

Up early this morning to get out to reserves by 7am. I had some frittata for breaky and packed the esky! I managed to miss the turn off and had to take the scenic route lol. Luckily Lisa is my range safety driver for the weekend and it gave her more time to finish her coffee at range control :)

Our sweet ride for the weekend!

Wasn't too bad all day, plenty of time to read :) Had a casevac to Ipswitch hospital tonight though and we waited in the ED for almost 3 hours before we got the ok to head back and didn't get back until about 11:30...

Catching up on some reading :)

Didn't really have actual meals today aside from breaky, more just grazing throughout the day. Had some nuts, a pear, a punnet of strawberries, carrot sticks, roast turkey breast, a tin of salmon in spring water, a banana, grape tomatoes, some coconut rough and choconut slice. As crazy as people may think it is, I also took along some organic baby food too.  I had sachet of of apple sweet potato and carrot puree, 2 organic beef apple and beetroot sachets and a pumpkin, sweet potato and carrot sachet.  They have no preservatives or added sugar and were really convenient to carry! 

Day 19

Another sleep in this morning, yay! Got up at about 8:30 and headed straight for the kitchen to make some breaky. Some people say they find it hard to eat straight after waking up, but I'm certainly not like that, I usually wake up hungry lol. Today I made a breakfast stack with some grilled eggplant, bacon, red capsicum and eggs layered on a plate. To this I added some halved grape tomatoes, a mushroom quartered and fried in a little coconut oil and half an avo. I also had a green tea with pear and passion fruit.  For a morning snack I had some carrot sticks with ABC spread.

Lunch today was a grilled chicken salad with balsamic dressing.  I used 1 small chicken breast cut into strips and grilled in a little coconut oil. In a bowl I placed a large handful of baby spinach leaves, about 4 grape tomatoes halved, 1/3 red capsicum diced, 6 kalamata olives halved and 1/2 an avo. I topped all this with the grilled chicken torn up and about 2 tablespoons if the balsamic dressing I used yesterday (1 part balsamic to 1 part olive oil) .

This afternoon I decided to make another slice that I saw on fast paleo to take to crossfit. I think I'm what may be referred to as a "feeder" I really like making things for other people lol.  This one is called Raw choconut bites and literally took 5 mins to make!

Raw Choconut Bites:
1 1/2 cups of almond meal
2 cups of coconut flakes
3 cups of pitted dates
1 teaspoon of vanilla essence
1/4 cup of melted coconut oil
2 tablespoons of coffee (or water if you don't like coffee. I found 1 nespresso pod was the perfect amount)
1/4 cup of organic cocoa powder

Place all ingredients in a food processor and pulse about 15-20 times then run for 20 seconds until all ingredients are combined and there are no big chunks.  Line a small slice tray with baking paper and pour the mix in. Press down firmly into an even thickness and place in the freezer for approx 20 mins to firm up a little. Remove from the tray and slice into squares :)

I also made mayo for the first time today, it was so easy!

PALEO MAYO

URL to article: http://fastpaleo.com/paleo-mayo/

Cooking Time: 15Min Prep

Serves: 4

Ingredients and Cooking Steps

• Mustard
• Lemon Juice
• Apple Cider Vinegar
• Omega 3 or Free Range Eggs
• Olive Oil

1 tsp Mustard (basic yellow)
1 Tbsp Lemon Juice (can use Lime for a change)
1 Tbsp Apple Cider Vinegar
2 Omega 3 or Free Range Eggs (they emulsify better at room temp although it can be done cold)
Combine all in blender and whip until well combined
1 cup Light Tasting Olive Oil
With blender on high drizzle in olive oil using one tbsp at a time. For a while it will seem like nothing is happening and just about past the 1/2 way point in adding your oil you’ll hear a change in the blender sound and instead of a sloppy liquid it will thicken a bit. Keep adding the remaining oily slowly although you can pour at this point instead of a tbsp drizzling in at a time. Add 3-4 grinds each of your favorite Epicure salt and pepper and then stick your spoon in and sigh a happy sigh!
Keeps in the fridge easily up to 1 week.

Today's workout was awesome! 5 push jerks on the minute every minute for 10 mins. Once the jerks are completed do max double unders for the remainder if the 60 seconds and score after the 10 mins is the number of all the double unders. I used 25kg for the jerks and got a score of 214.

I have seen some interesting articles recently popping up on Facebook about pre and post workout meals and realised I may not have been on the right track with having so much protein pre workout. Today I just had a small banana pre and a mini quiche and some roast sweet potato post. Oh and a few sneaky pieces of slice lol. I'll continue to read about this topic.

For dinner I grilled an organic sirloin steak and made some sweet potato, egg and bacon salad.

Sweet potato, egg and bacon salad: Serves 1-2
1/2 sweet potato cubed and steamed
2 boiled eggs quartered
1/4 of a red onion diced
2 tablespoons of paleo mayo
2 slices of nitrate free bacon grilled and sliced into small pieces

Mix all ingredients together and serve, too easy!

I'm heading away with the reserves in the morning and don't get back until late Sunday arvo so before heading to bed I prepped all my food, as everything in ration packs is full of preservatives, sugar and heaps of other things that are definitely not whole30! Luckily, being a medic I have the luxury of a vehicle and being able to take an esky :)

Day 18 = Great day :)

OMG it was cold this morning! Coldest Brisbane morning in 4 years, thank god I didn't have to get up for work lol.  When I finally did get up I heated up some frittata and a left over burger for breakfast with a jasmine green tea. 

Pretty productive day off today, washing done, car washed, out to The Meat-ing place for some nitrate free bacon and salmon fillets, then Charlies fruit market and training followed by a quick trip to Aldi to stock up on sparkling mineral water (FYI Mount Franklin 1.25L on special this week for $1.49). 

Re-Sup!

For lunch I grilled up a salmon fillet that I had seasoned with some salt and pepper and the juice of half a lemon, With this I made a salad of mixed salad greens, grape tomatoes halved, diced red capsicum, kalamata olives, diced mushroom and avo dressed with lemon juice.

Today's WOD was 3-2-2-1-1-1 of power cleans, unfortunately only got the 3 and 2 done before we ran out of time, but got 35-37.5kg, the finisher was tabata burpees, Yay BURPEES!!!!  For dinner tonight I made a chicken salad inspired by the Fast Paleo's Sunny Californian Salad.

Berry nice chicken salad: Serves 1

1 organic skinless chicken breast

Handful of baby spinach leaves

4 Strawberries sliced into quaters
Small handful of blueberries
1 slice of nitrate free bacon
1 tablespoon of balsamic vinegar
1 tablespoon of basil infused olive oil
1 teaspoon of coconut oil
 10 pistachio nuts

Using a meat malat, rolling pin or the palm of your hand bash the chicken breast to an even thickness (also good for stress relief lol).  Melt coconut oil in griddle pan and grill bacon and chicken.  Place spinach and half the berries in a bowl.  Once bacon and chicken is cooked slice and place on top of the spinach.  Top with the remaining berries. Put the oil and balsamic into a jar or air-tight container and shake well.  If you like you could also add a teaspoon of dijon mustard and pour over the top. Finally sprinkle the nuts evenly over the salad (you can't see them in my picture because I forgot to add them until I'd already started eating lol, knew I'd forgotten something)

After dinner I made a double batch of the Cacao Coconut Rough slice.  Even though I accidently only added 1/2 the coconut, it still tastes great!

Cacao Coconut Rough....

http://www.vegiehead.com/desserts.html

Makes 8 squares

-1/2 cup raw almonds
-3/4 cup coconut oil, melted
-1 tbsp coconut butter OR 1 tbsp almond butter
-1 cup shredded coconut
-1 1/2 bananas
-1/4 cup raw cacao powder

-Line a small, rectangle baking tray with baking paper
-In a high powered blender or food processor, blend the almonds until they become a fine meal
-Add the melted coconut oil, coconut or almond butter, shredded coconut and bananas
-Blend until smooth, then press 3/4 mixture down into the tray
-With the remaining mixture, add the cacao and stir well
-Pour on top, and freeze for 15 minutes
-Cut into squares and freeze until ready to serve.

That's it for today, more new recipes to come tomorrow :)

Day 17

Running sooooo late this morning! Didn't get to sleep till close to midnight after army, so ended up having 2 mini quiche's while driving to work lol.

For morning tea I had some mixed nuts, a pear and a green tea. Lunch today was some shepherds pie, carrot sticks, a few strawberries and a coconut water. 3:30 could not come quick enough, looking forward to days off.

After work headed straight to the physio for my follow up appt. More pain, but it's working! Still no running till next week, but hopefully i'll get the all clear. It's funny how when you're told you can't do something, that's all you want to do.... I went to the later class at roar tonight so I could back it up with the olympic lifting class. The WOD was a series of 2 min amraps with 2 mins rest between each. There was muscle ups, or for people like me who can't do them yet, 3 pull ups & 3 push ups = 1 muscle up, wall balls, box jumps, kb swings and overhead plate lunges. Really cool workout! We then rolled into the first Olympic lifting class held at roar, so good to be able to really concentrate on our technique and get the movements right, which will then be reflected in increases in the weight we can lift :)

It was after 8 when I got home, but really wanted to cook up one of the organic sirloin steaks they guys picked up for me at the super butcher today! So much meat, 20 organic sirloin steaks, 4 huge organic chicken breasts, and a 1kg tray of wagyu topside diced. The steak was one of the best I've had in ages! I just seasoned it with a little salt and pepper on each side and cooked it in the griddle pan with coconut oil for about 2-3 mins on each side. I steamed some cauliflower and roasted up a small zucchini, purple carrot and an orange carrot drizzled with some basil infused olive oil in the oven for about 20 mins (add the zucchini at about half way). After dinner I had a few carrot sticks with some ABC (almond, brazil nit, cashew) spread.

Sleep in tomorrow, hell yeah! Night all :)