Author Topic: ShepherdRunners Food Journal  (Read 2394 times)

Offline Shepherdrunner

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ShepherdRunners Food Journal
« on: March 29, 2014, 10:33:28 AM »
Hey Everyone!

Well, Since I'm New here, I guess I'll tell you all a little about myself. I am a 25 year old woman. I am about 5'7"-5'8" tall. About 18 months ago I was hit head on by a drunk driver and because of that I have a brain injury, a spinal cord injury, nerve damage, etc, etc, etc. So due to some of the meds I was put on (and my depression and mood over it all), I gained a total of 60 pounds, and stopped exercising and moving and doing anything. I was already overweight (about 30 above the High normal end of my healthy "range") so as it stands, I have about a total of 116lbs I would like to lose in total.

I started researching the Paleo lifestyle about a month ago and I've actually been eating Paleo for just about 2 weeks now. I obviously am doing it for weight loss reasons, but I am also doing it for health reasons as well. I do have health issues as I stated above, but I don't want to develop any other health issues like diabetes or heart trouble, etc. I am not looking at this as a quick fix diet I am looking at this as a long term lifestyle change.

I would appreciate any and all support you guys could give me. I am also going to post my exercises. Please bear in mind I am also working with my physical therapist and have to be cleared medically before I am able to do certain movements because of my spinal injury. Please keep negativity to a minimum.




Day 1- (Tuesday)
 -Breakfast- Sausage stirfry (sausage, spinach, onions)
 -Lunch- Grilled chicken breast with grilled veggies (bell pepper and eggplant)
 -Snack- Celery with almond butter
- Dinner- Lime- Cilantro pork tacos- (pork tenderloin, onions peppers, coconut oil, tomatos, lime juice, cilantro, lettuce leaf "taco shells")

Day 2- (Wednesday)
 -Breakfast- Smoothie -(1/2 apple, 1/2 pear, kale leaves, flax seed, lemon juice, water)
 -Lunch- leftover dinner
 - Snack- trail mix- (1/4 cup raw nuts and dried fruit (no added fruit juice or sweetener))
 -dinner- grilled chicken with rosemary and bacon and roasted asparagus

Day 3- (Thursday)

 - Breakfast-Eggs and vegetables- (spinach, onions, eggs, 2 pieces bacon, and avocado)
-Lunch-leftover dinner
-Snack-Grilled chicken and vegetables
- Dinner- Bison burger with sautéed zucchini and summer squash

Day 4- (Friday)

-Breakfast- No oat "oatmeal"- (bananas, egg, nuts, spices)
Lunch-leftover dinner
Snack- trail mix
Dinner- Almond meal crusted chicken and steamed brussel sprouts with ginger

Day 5- (Saturday)

-Breakfast- Banana almond pancakes
Lunch- Leftover dinner
Snack- chicken and vegetables
Dinner- stew

Day 6- (Sunday)

Breakfast- Carrot banana muffin (carrot, banana, almond meal, eggs, baking soda, coconut oil)
Lunch- leftovers
Snack- trail mix
Dinner-Leftovers from week

Day 7- (Monday)

Breakfast- Muffin
Lunch- Bacon, arugala tomato salad
Snack- Baked sweet potato
Dinner- Pork chop with apple cole slaw and mashed cauliflower with coconut milk

Day 8- (Tuesday)

Breakfast-Chorizo scrambled eggs
Lunch- leftovers
Snack muffin
Dinner- Chicken with cumin, kale, and red peppers

Day 9- (Wednesday)

Breakfast- Ham and applesauce with almonds
Lunch- leftovers
Snack-trail mix
Dinner- Gingery broccoli and beef

Day 10- (Thursday)

Breakfast- Eggs and vegetables ( Spinach, onions, eggs, bacon, avocado)
Lunch- leftovers
snack- banana with almond butter
Dinner- Chicken, yam, and chard soup

Day 11- (Friday)

Breakfast- Smoothie (1/2 apple, 1/2 pear, kale, lemon juice, flax seed, water)
Lunch left over
snack- trail mix
Dinner- sausage stuff tomatoes





Workouts-


Generally, I work out at home. I use my exercise bike at a medium resistance level and do 2 miles every morning. It takes me about 8 minutes to do that. I then do 2 sets of 35 crunches every morning and 5 sets of 10 second hold planks OR 5 sets of 10 second hold bridges with my legs up on my yoga ball (not sure what you call that)

4 days a week I do 2 sets of 20 lunges each leg, 2 sets of 15 leg raises each leg, 2 sets of 20 side leg raises each leg, and 2 sets of 15 squats. I also do some other core exercises on these days.

The other 3 days I do my bicep, tricep and fly weight exercises that I do in PT.

I am slowing raising my reps and sets as I can, and adding weights to my leg exercises.

I weigh myself on Tuesdays. Going back about a month I was 256lbs. When I started Paleo on Day 1 I was 253.6 lbs. On day 8 which was my first weigh in day I was 245.3 for a total weight loss of 8.3 lbs my first week of paleo which I know is mostly water weight. I can see a huge difference in my stomach though and legs and I know the exercising is helping me a lot!

« Last Edit: March 29, 2014, 10:54:40 AM by Shepherdrunner »

Offline Kem

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Re: ShepherdRunners Food Journal
« Reply #1 on: March 29, 2014, 12:33:36 PM »
Sounds like you are doing well and just have to say, do you have a cook? Your meals sound wonderful. Wish you lived next door.  :) I love the celery with almond butter snacks also, perfectly yummy and filling.  :)


Offline Warren Dew

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Re: ShepherdRunners Food Journal
« Reply #2 on: March 29, 2014, 03:17:45 PM »
Welcome.  Sounds like you are generally on the right track.  Keep it up!

Offline Pez

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Re: ShepherdRunners Food Journal
« Reply #3 on: March 31, 2014, 07:58:53 AM »
Welcome to the group.  I wouldn't expect you to find any negativity on here.  I don't consider myself an expert on the subject Paleo, but your diet looks perfect to me (probably better than mine).  The best thing is there are sooo many good Paleo recipes out there (I made some cauliflower friend rice last night that was one of the best things I've ever eaten), that you should never run out of things to try.

How do you find the almond flour?  I've seen a lot of people complain about the taste (or utter lack, thereof).  For me, it's the cost that prevents me from using it (whether I make my own or buy it, the price is still too high for me).  I'm going to start experimenting with coconut flour soon, and see how that turns out.

Offline Shepherdrunner

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Re: ShepherdRunners Food Journal
« Reply #4 on: April 02, 2014, 09:53:32 AM »
Here's another update!

Day 12- (Saturday)

Breakfast-
Lunch-
Snack-
Dinner

Day 13- (Sunday)

Breakfast- veggie omelet with 2 slices bacon
Lunch- leftovers
Snack- leftovers
Dinner- almond crusted chicken with roasted cauliflower and tahini sauce

Day 14- (Monday)

Breakfast- eggs and spinach and bacon
Lunch- leftovers
Snack- trail mix
Dinner- beef meatballs with sautéed zucchini and tomatoes
Dessert- "Candy" (chopped nuts, teensy bit honey, coconut oil, shredded coconut, dark chocolate powder) (I know, probably not the best thing, but I did get the recipe from a paleo nutritionist, and in my defense, it is that "time" for me, and I was having a craving, and I indulged.)

Day 15- (Tuesday)

Breakfast- eggs and avocado and bacon
Lunch- leftovers
Snack- apple with almond butter
Dinner- kielbasa with sautéed cabbage and broccoli slaw





Exercise-

I did slack in exercise the last few days- I have shingles pretty bad covering the right upper side of my face, and all around my eye and on my eyelid and around the corner of my eye. I took two days off of my routine, but got back into it today. 

Weigh in day yesterday still showed a loss of 2.5 pounds. A good number for me especially since I am well aware I have some extra water weight currently. I am down to 242.8 pounds. So hopefully next week I will be somewhere in the 230's! I'll even be ecstatic with 239.9!

Thanks for your support!!


Offline Shepherdrunner

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Re: ShepherdRunners Food Journal
« Reply #5 on: April 02, 2014, 09:58:36 AM »
Oh, and Pez- I love love love almond meal. To me it has a slightly sweet taste. I generally buy it online because I can get it for cheaper. You can do google searches for coupon codes or promo codes, but I buy it on Amazon since I have a prime membership and get free shipping. I get a 5lb bag for about $40. I know that's a decent chunk of change, but it lasts me more than a few weeks and you can use it in so many ways and it has a ton of protein.

I use it to coat chicken sometimes, I use it with mashed bananas and carrots and dates and some other veggies to make "muffins" or "pancakes". It's so versatile it's great!

Offline Warren Dew

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Re: ShepherdRunners Food Journal
« Reply #6 on: April 02, 2014, 10:23:53 AM »
Dessert- "Candy" (chopped nuts, teensy bit honey, coconut oil, shredded coconut, dark chocolate powder) (I know, probably not the best thing, but I did get the recipe from a paleo nutritionist, and in my defense, it is that "time" for me, and I was having a craving, and I indulged.)
This is actually not bad.  Honey is the only arguably paleo sweetener, in small quantities.  The dried fruit in the trail mix might actually be worse, as dried fruit has a lot of sugar that it's easy not to notice; when you think of how many grapes go into a package of raisins, it becomes clear why fresh fruit is better than dried fruit.  As long as it's working for you, it's good, though!