Archive for December, 2009

“C” is for cookie

Friday, December 18th, 2009

The week before Christmas is a minefield – at least it is for me. Clients give me their home baked goodies (I think they’re trying to get back at me for all the push-ups), while for some reason The Husband buys bags and bags of holiday M & Ms (Apparently this is essential for his Christmas celebrating. He doesn’t buy M & Ms in mass quantity any other time of year, but color them red and green…). He also makes Christmas cookies by the dozens.

While I appreciate the delicious cookies from clients and admire The Husband’s baking skills, I’d like to be able to fit into my jeans (which, BTW,  fit AWESOME since starting the 30 day challenge!) come the new year.

In my search for “healthy” Christmas cookies (a total oxymoron) I stumbled upon this recipe makeover for Mexican Wedding Cookies – one of my holiday favorites.

The 30 Day Challenge update:

Living without my sweet agave nectar in my morning oatmeal is killing me, but I’m determined to see this through. Here’s a list of meals and workouts for the past few days:

12/16:

Nectar protein powder

Builders bar (This wasn’t the best choice but didn’t have time to make oatmeal)

Greek yogurt w/ blackberries and 1 tsp honey, 1 tbsp peanut butter

Salad greens w/ salmon (packaged salmon w/ 2 tsp low fat mayo and 2 tsp relish), 1/8 cup trail mix

Low fat cheese stick

Salad w/ chick peas, tomatoes, onions and 1 tbsp honey mustard dressing

Hot tea w/ 1 tsp agave nectar

12/17:

Nectar protein powder

Greek yogurt w/ blackberries and 1 tsp honey, 1 tbsp peanut butter

Oatmeal w/ 1 tsp peanut butter

Scrambled eggs w/ Soy chorizo and low fat cheddar, 1 slice light oatmeal bread w/ butter (not a good choice)

Boca burger w/ cheese (no bun), zucchini

Christmas cookie (darn clients! :-) )

Workout:

30 minutes weight lifting, 20 minutes Pilates

12/18 (so far):

Nectar protein powder

Oatmeal w/ 2 tsp peanut butter (I’m jonesin’ for the agave)

Greek yogurt w/ blackberries and 1 tsp honey, 1 tsp almond butter

Workout:

30 minute kettlebell circuit

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Losing it

Wednesday, December 16th, 2009

The heat is on. Only 9 days until Christmas. Your calendar is filled with appointments – holiday parties, end of the year meetings, shopping dates. Surely, there’s no way to fit in a workout during all this madness. Why not just wait until the new year.

What are the results if you stop training all together? In as little as two weeks your fitness level starts to drop as a result of inactivity. Most data shows that aerobic conditioning can be lost at a rate of 50-100% depending on the fitness level of the athlete.

Sometimes, the biggest hurdle is getting back into shape psychologically – getting back into the mindset that working out is a part of your daily routine. You might find that your Christmas or  Holiday break turns  into a winter, spring and Easter break.

Check out this article from about.com for the facts on the detraining effect and ways to keep your workouts on your schedule during this busy time of year.

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Day 15 of the 30 Day Challenge

Tuesday, December 15th, 2009

Day 15  of the 30 Day Holiday Challenge and I haven’t had a meltdown, although I did have pumpkin cake on Sunday night.

In spite of the pumpkin cake and my Friday night cheat meal  I’ve had 2 big achievements in the past 15 days:

  1. Lost 3 total inches
  2. Increased my max rep push-ups by 10

I also ate clean and skipped dessert at the two holiday parties I attended over the weekend (of course there was the pumpkin cake at dinner on Sunday).

The New Normal:

I’ve decided to give up the agave nectar I use to sweeten my oatmeal as the habit that I’ll change this week. I think this will be more challenging than giving up the Dove chocolate squares. The agave nectar gives the oatmeal just the hint of flavor it needs and it’s a nice contrast to the natural peanut butter.

Here are my meals and workouts from the weekend through today:

12/12/09:

Steel cut oats, 1 tsp agave nectar, 1 tsp peanut butter

Greek yogurt w/ blackberries and 1 tsp honey

2 scoops Nectar protein powder

eggs

Holiday party: 4 pieces of sushi, asparagus, salad w/ light dressing, salmon, cantaloupe and watermelon

Workout: (from CFDV courtesy of CrossFit West Chester):

150 Kettlebell swings (w/ 44 lb. kettlebell) for time. Run 400 meters for each rest period.

12/13:

1 tablespoon peanut butter

1 scoop Nectar protein powder

2 scrambled eggs w/ Soy Chorizo and low fat cheese, 1 slice light oatmeal toast w/ butter, 1 orange

Holiday party: 2 tbsp crab and artichoke dip, Ahi tuna w/ bok choy and 1/2 cup sticky rice

Dinner w/ friends: salad, snow peas, 3 oz. salmon, pumpkin cake

12/14:

Greek yogurt w/ blackberries and 1 tsp honey, 1 tbsp peanut butter

2 scoops Nectar protein powder

Salad, scrambled eggs w/ Soy Chorizo and low fat cheese

Seitan from the Nourishing Well, broccoli, zuccchini

1/4 cup trail mix

12/15 (so far):

Steel cut oats, 1 tsp agave nectar, 1 tsp peanut butter

2 scoops Nectar protein powder, 1 tbsp almond butter

Blackberries, hard boiled egg

Salad greens w/ tuna (made w/ light mayo and mustard)

Workout:

20 minute circuit

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The D word

Friday, December 11th, 2009

Back in February I attended the CrossFit Level 1 certification. The first session of the morning was dedicated to nutrition lecture. This was a good thing since I still couldn’t move my arms and legs from the prior day’s brutal training.

Our presenter, one of the “master” CrossFit trainers, was clearly chagrined at the prospect of his task. I got the impression he drew the short straw. Nutrition, he explained, is one of those touchy subjects; on par with religion and politics for some. Subjects that shouldn’t be discussed if you want the company to stay civilized. After all, some tout their diet of choice with the fervor of a religious zealot.

As a fitness professional I spend a significant amount of time reading about nutrition. It’s both a fascinating and frustrating subject area. The various camps take jabs at each other in an effort to establish their program as the program and their science as the most reliable and valid.

Only their athletes get stronger and faster. Only people who follow their plan are able to melt fat and achieve the body of their dreams.

Who’s right?

Do carbs make you fat?

Will animal protein cause heart disease and cancer?

Should I “eat like a caveman”, eschewing modern agriculture and subsisting on meat, fish, nuts and berries?

If I eat all of my calories in one sitting, like the “other” caveman will I have boundless energy and the strength of a warrior?

Does clean eating mean eating as much as I want without considering calories as long as my diet is “clean”?

Is eating raw the key to wellness?

Should I eliminate dairy?

Should I eliminate glucose?

Should I eliminate dairy and glucose?

All of these questions have been prompted by discussions with my trainer friends. To answer the questions that are swirling in my head and to educate anyone who’s reading this blog, I’ll be reviewing some of the most popular and controversial “diets” over the next few weeks:

  • The Zone
  • The Paleo Diet (the “caveman” diet)
  • The Warrior Diet (the “other cavemen” diet)
  • Mediterranean
  • Weight Watchers
  • Raw eating

Look for new posts starting next week.

The 30 Day Challenge

I haven’t had a Dove Chocolate square since last week. I don’t miss them either. Truth be told, I was still hungry last night after dinner, and jonesing for my chocolate square, but you can’t eat what you don’t have.

12/10

2 scoops Nectar protein powder

Steel cut oats w/ 1 tsp peanut butter and 1 tsp agave nectar

2 tbsp peanut butter

zucchini, kale, veggie burger (no bun) w/ cheese and mustard

hot tea w/ 1 tsp agave

1 tbsp peanut butter (poor planning)

seitan w/ mustard sauce, broccoli, Swiss chard

Greek yogurt w/ 6 blackberries and 1 tsp honey

Workout:

1 hr Pilates

12/11 (so far):

Steel cut oats w/ 1 tsp almond butter and 1 tsp agave nectar

2 tbsp peanut butter, 2 scoops Nectar protein powder

Egg and cheese on 1 slice whole grain toast

Broccoli and “chicken”

Greek yogurt w/ blackberries and 1 tsp honey

Sugar free Chai Latte

Note: I have to cut down on the peanut butter!

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30 Day Challenge update

Wednesday, December 9th, 2009

Sometimes things aren’t as daunting as you think. Sometimes you get blessed and the difficult turns out to be quite easy. Three days into my Dove Dark Chocolate moratorium and I haven’t had a meltdown (pun).

Here’s an update on the last 3 days:

12/6:

oatmeal w/ 1 tsp almond butter

2 scoops Nectar protein powder w/ water

Greek yogurt w/ blackberries and 2 tsp honey, 2 tsp peanut butter

String cheese, 8 oz. Bolthouse Farms Vedge

Stir fry w/ tofu and veggies

Hot tea w/ 1 tsp agave nectar

NO Chocolate (not as hard as I thought it would be)

No workout/rest day

12/7:

oatmeal w/ 1 tsp almond butter

Greek yogurt w/ blackberries and 1 tsp honey, 2 tsp peanut butter

2 scoops Nectar protein powder w/ water

Cheese, grapes, 4 crackers (ugh)

Salad w/ pecans, chick peas and apple slices

Tea w/ 1 tsp agave

NO Chocolate (apparently tea w/ agave is my new vice, but only 20 cals compared to 45-90 for the chocolate)

Workout:

1 hour of kettlebells and boxing

12/8:

Kale smoothie (kale, 1/2 a banana, 1/2 cup fresh pineapple)

oatmeal w/ 1 tsp peanut butter

Greek yogurt w/ blackberries and 1 tsp honey, 2 tsp peanut butter

2 scoops Nectar protein powder

Salad w/ Gorgonzola, pear slices, “chicken”, walnuts

Tea w/ 1 tsp agave

Resisted chocolate truffles that were being passed around at board meeting – Yay!

Workout:

30 mins Spinning

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A new routine

Monday, December 7th, 2009

So this whole 30 day experiment has got me thinking.

What could I achieve if I changed my routine? Those habits and behaviors that are just a part of my daily life. What if I gave up some of the food behaviors that just “have” to be a part of my life: the evening Dove dark chocolate “night cap”, the agave nectar in my oatmeal, the 2-3 cheat meals a week. Could I be fitter, faster and stronger?

So, for the rest of the Challenge I’m going to change my routine and establish some new habits.

The first change? I’m giving up my daily 1-2 Dove Dark Chocolate squares. This my daily “treat” to myself. An innocuous indulgence. A pat on the back for not clearing out the contents of my refrigerator. I’m not a chocoholic by any means, but the dark chocolate has become a fixture in my diet.

We’ll see how I do with this one.

Here’s an update of my progress over the past few days (pre-Dove chocolate moratorium):

12/4

Nutrition:

Oatmeal w/ 1 tsp peanut butter

Nectar protein powder w/ water

Greek yogurt w/ 8 blackberries and 1 tsp honey. 1 tbsp peanut butter

Salad w/ salmon, and avocado

Dinner at Country Squire Diner – salad w/ dressing on the side, pecan crusted tilapia (scraped off breading), broccoli

1 Dove chocolate square

Workout:

2 meetings that ran over resulted in unintentional rest day :(

12/5

Oatmeal w/ 1 tsp peanut butter

Greek yogurt w/ 8 blackberries and 1 tsp honey. 1 tbsp peanut butter

Nectar protein powder w/ water

Tuna w/ light mayo, avocado, field greens

Friday night cheat meal: cheese, crackers, macaroni salad, collard greens, sweet potato pie

Workout:

CrossFit DV

12/6

Oatmeal w/ 1 tsp peanut butter

Nectar protein powder w/ water

Greek yogurt w/ 8 blackberries and 1 tsp honey. 1 tbsp peanut butter

Sweet potato soup (not a part of the daily clean eating plan, but it was good), Edamame

Saturday night cheat meal: BBQ “ribs”, spinach, French fries, 2 white fudge Oreos, wassail

Workout:

CrossFit Lumberjack 20

12/6

Greek yogurt w/ 8 blackberries and 1 tsp honey. 1 tbsp peanut butter

Brunch at the White Dog Cafe: salad w/ oil and vinegar, smoked salmon, eggs, spinach, tea w/ Stevia and milk

Edamame

Seitan w/ mustard sauce (1 tsp agave nectar, olive oil, mustard), baby spinach

1 White fudge Oreo

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Can’t do pull ups? Maybe it’s the beer.

Thursday, December 3rd, 2009

Read this article on the effects of alcohol on fitness and performance. You may want to give it some thought before you have your next sip of holiday punch.

The 30 Day Challenge

It’s day three of the challenge and already my life is starting to interfere. Schedule changes meant that I had to adjust my workout plan, but I still managed to get it in. Days like this really emphasize the importance of planning, preparation and packing (food the night before).

Nutrition (12/2/09)

Nectar Fuzzy Navel protein powder

Steel cut oats w/ 2 tsp natural peanut butter and 1 tsp honey

Greek yogurt w/ 10 blackberries and 1 tsp honey, 1 tsp peanut butter

String cheese and 8 oz Bolthouse Farms vegetable juice

3 oz tuna w/ 1 tbsp lowfat mayo

“Chicken” strips, broccoli, baby spinach

2 Dove chocolate squares

Workout:

CrossFit WOD

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Today is the first day…

Tuesday, December 1st, 2009

So, today is the first day of my 30 Day Challenge – the commitment I’ve made to myself to ramp up my workouts, eat clean and finish 2009 strong. I’m putting myself out there – the good, the bad and the ugly. I hope this inspires you to stay focused during the holidays.

Here’s how things went today:

Nutrition:

2 scoops Nectar Fuzzy Navel protein powder with water

Fage Greek Yogurt (2%) w/ 6 blackberries & 1 tsp honey, coffee w/ 2% milk

Steel cut oats made w/ 1% milk and water, 1 tsp Agave nectar and 2 tsp natural peanut butter

String cheese

Lentil soup

2 cups Kale sprinkled w/ parmasan, 1/2 cup zucchini, 6 oz salmon

2 Dove dark chocolate squares

Workout:

45 minute Kettlebell workout

Thoughts:

Hectic day. Wasn’t as prepared food wise as I should have been. The coffee was a mistake – I felt queasy for hours afterwards which made my workout extra hard. Should have had one more serving of vegetables.

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