Okay, I just gave my nutrition lecture last night and made the public announcement that I was starting the 30-day “Eat Like a Cave Wo(man) Challenge” tomorrow.
Tomorrow turned into today, and I must say that I would highly recommend doing this with a little more preparation. I hadn’t really hit the grocery store, didn’t know what we had in the kitchen, and truly was flying by the seat of my pants.
Right now it’s almost 3pm and I think I’ve done okay so far.
MEAL 1: Turned out we had eggs, chicken sausage and avocados in the fridge, so that’s what I ate for breakfast. And yes… today was my first day to actually drink black coffee. I’ve also told all my “starbucks friends” to keep an eye on me. I’m only allowed to order black coffee (regular or decaff), or hot tea. It might sound silly, but added accountability can help! (Takeaway for you: get other people involved. It’s just too easy to “slip” if you don’t let other people know what you’re doing.)
2 eggs and egg whites, 1/3 avocado, and chicken sausage from TJ's.... unfortunately there are no veggies in the house. : (
MEAL 2: Package of pre-portioned Almonds from Trader Joes. (very hungry before workout)
Then there was the 12 noon workout, which totaled 9K on a bike, 1.5 mile run, with 110 pull-ups in between. I have post-exercise nutrition down to a science. I always use my post-exercise recovery, and I add green powder and powdered L-glutamine. Well, one of the rules I implemented during the 30-day “Eat like a Cave Wo(man) Challenge”, is NO protein powders. Only because this is supposed to be a “eat real food” challenge.
So now I’m feeling a little discombobulated.
L-glutamine is approved (and encouraged) during the next 30 days as it should have a profound effect on your (and mine) sugar cravings, muscle recovery after workouts, and help heal your gut and digestive system. Also, green powder is extremely important as it helps alkalize your body, thus blunting the effects of cortisol after a workout. So, here’s my post-workout solution: MEAL 3:
1. 1 scoop of Amazing Grass Green Powder
2. 1 scoop of powdered L-glutamine (for me this is about 5-7 grams)
3. 1 cup of coconut water (only one cup! If you need more liquid, fill it up with water!)
The powerhouse combo: taken within 5 minutes after last set
This gets the greens and glutamine in the system fast. But please note: The only thing I will change back on day 31 is the addition of my favorite Post-Exercise Recovery back into the mix. So for now, my “real food” solution is to consume a 1/4 cup sweet potato and 2-4oz grilled chicken breast about 10-20 minutes after my workout. (this of course did not happen today as I had to go to the store, buy the sweet potatoes, and they are still in the oven cooking!)
I bake multiple sweet potatoes at a time and keep'em in the fridge. They are super yummy cold, and are only to be eaten AFTER your workout.
MEAL 4: I was walking around Whole Foods S.T.A.R.V.I.N.G. after my workout (again, unprepared). So I somehow managed to get this into my basket and put it into my tummy. I actually am writing this blog after this meal, which really did the trick to making me feel normal again!
I hit the salad bar for some veggies and the deli for a piece of Salmon
This was just what my tummy ordered! I tossed it with a little balsalmic and olive oil.
Okay. So that’s how I’ve done so far. I don’t have any headaches yet, but considering the amount of sugar I’ve been consuming lately, I’m guessing they’ll hit tomorrow.
A word about caffeine:
IT. IS. NOT. THE. END. OF. THE. WORLD. TO. HAVE. BLACK. COFFEE. FOR. 30. DAYS. You WILL survive.
Battling Cancer is hard. Dealing with sick family members is hard. 100 Burpees is hard. Spending 30 days to CLEAN UP YOUR FOOD and drink a little black coffee IS. NOT. HARD.
This is yours (and my) OPPORTUNITY to SHOW UP fully for our life. There is no way in Gods Green Earth that you are showing up as energetically and vibrantly as you should when you’re too strung out on sugar, can’t digest your food appropriately from overeating processed foods, and riding a blood sugar roller coaster every day.
Trust me. If I can do this…. SO CAN YOU. I’m the girl who lets 3pm emotional triggers and exhaustion lead me into a starbucks for a caffeine and sugar fix mixed with dairy and wheat. If you are sick of doing this (or just sick of being sick in general)… then get on board and DO THIS!
The hardest part of the next 30-days will have absolutely nothing to do with your food. The hardest part of the next 30-days will be the undeniable Paradigm shifts that you will have to undertake. It will be the managing all the thoughts going on between your ears.
And THAT’S when real change will happen.
Get ready for the RIDE OF YOUR HEALTHY LIFE!!! I’m glad to be along for the ride. : )
Today I stepped on the scale and I have lost twenty pounds! I have not weighed this little for ten years! I am down 16 inches and two pant sizes! I feel amazing. My energy has not been this good in a long time! I am able to handle stress better than ever even though the amount of stress I have is the highest it has ever been. I cannot imagine not sticking with the adjustments; it has simply become a part of my life. -Lindsay
In 3 months, I took off 17 lbs and in a total of 5 months I am down 22 lbs and 14 inches, and continuing to lose. I have dropped 2 pant sizes and a ton of inches, my body has muscle and tone where I have never seen it before. I could not have done any of this without the help of Audra and her team. -Sondra
When I learned about the Be Fit Boot Camps, I knew this was my summer to reshape my body. I carved out a slice of "me time" in the 6am hour and got busy. At the first dunking I weighed 144 lbs and was over 34% body fat. 11 weeks later at the second dunking, I weighed 132 lbs and had lost 8.8% of my body fat. I also put on 3 lbs of muscle during those 11 weeks. -Susan
I have lost over 25 lbs! My life has truly changed. People say this all the time, but I am serious! I will never go back to the poor food choices I was making, or the lack of exercise, and I have changed my lifestyle in the ways I now I was eating, and what I was doing to myself. Boot camp has really been a great new focus in my life. It's just been amazing! -Anna
Finishing up the 12 week fitness challenge with my trainer Audra Baker! I have lost a ton of weight (15 pounds!), and 11 inches off my body, and I feel like a million bucks! Whooohooooo!!!"
-Mat
Something new and different was exactly what I needed. I feel like this new form of exercise was the catalyst to break through my lack of motivation and weight loss plateau. I have added years to my life. I also have an overall sense of well being that I never experienced when I was heavier, as well as much more energy, focus and confidence. -Steve
At boot camp I feel encouraged and motivated. I love the boot camp atmosphere. I have lost 8 lbs and 2 inches on my abs. Even though my weight loss has been relatively small, the energy level and the feeling I get after a good workout cannot be denied. It is awesome. Also, it is amazing how much I have learned about nutrition - how easy it is to eat healthy and truly "feed" your body. Learning about nutrition has been a huge part of my change. -Luis
I was fat, angry and in denial of what I really looked like. I knew I wasn't happy with how I looked but could not get motivated to change it. Going to boot camp was really hard, but I made a decision to stick with it, eat healthier and more often, and really just focus on me. Now I am a new me and I love myself. I was really wrapped in in the taking care of the family and now I know that I can do that and work out too. -Patricia
In seven weeks I've lost 6lbs, and for the first time in a long time, I can see the result. Ifeel accountable for my actions. I think before I eat, drink, or grocery shop. I love having the switch clicked ON in my brain to put my health first. I hold my head up higher and have a confidence about myself. I'm so glad I joined your boot camp and can't wait to continue to see results!!! It's all due to you and your team! Thank you! -Jamie
Breakfast: 2 eggs with greens
black coffee
snack: handful of almonds
Lunch: chicken with a salad (greens, peppers, carrots, hearts of palm, olives)
snack: 1/2 bottle of Kombucha
Dinner: Trout with a salad and 1 portobello mushroom
pomegranate green tea
Who can help Jan out here?
After dinner challenges. This one’s a tough one since most of us spend all our waking hours stressed out at work. We get home, unwind, have some dinner, and this might be the first time all day long any vulnerable emotions have come to surface. My recommendation would be to start noticing what’s coming up for you. My guess is since you’ve already eaten dinner, you’re not hungry for food. The question then becomes, “what are you hungry for?” Eating food is a ploy to numb whatever emotions haven’t had the chance to come up all day. And numbing out in front of the TV does the same thing…. most of Americans tie the two together: numbing out in front of the TV AND eating mindlessly to give us that compounding effect which transpires into “not feeling the feelings you need to be feeling”.
My trick is to have a game plan before the evening falls upon me. If I know it will be a challenge, then my game plan will be filled with activities that connect me to the moment and that have nothing to do with food or TV.
Here are some of my personal strategies:
1. dishes cleaned, food put away, kitchen lights out, I’m finished eating for the night
2. Reading (nothing that keeps me up at night…)
3. Soft lighting (candles anyone?), quiet relaxing music, ambiance
4. Bath time anyone? Bubbles? Epsom Salt? Lavender?
5. If you are feeling the feelings of “challenging” rise up inside of you after dinner, sit with the feelings, and write down whatever comes up. Even if it seems like “nothing is coming up that you can write about”… just write that down. Eventually things start getting worked out in your head when you put pen to paper. (side note… I use pen to paper, but I also type on my computer, too. Do what works for you.)
6. Are you married/in relationship? This is a great time to connect with your partner. Most couples plop on the couch, disconnect from each other, and watch the boob-tube. Why not stir up some great conversation… share what’s going on inside…. just sit and ‘be’ with each other (no talking necessary), or… and I know this may seem crazy for a random Tuesday night… but what about a little… s… e… x…? Sex (or even just snuggling and connection…) can be healing and can nourish you in a way food cannot. And with that said… ALL of the strategies listed here can be healing and nourish you in a way food cannot.
7. Single? 1-5 can do the trick, but never underestimate the healing power of connection. Call an old friend or family member who fills you up.
8. Bedtime rituals. We are so used to sitting in front of the computer or the TV until way past our bedtime, and then wondering why we don’t sleep well. Start 30-60 minutes before it’s time for bed with whatever rituals feel right to you. My favorite is a bath (10 min?), chamomile tea, washing my face, brushing my teeth, soft music, light reading or journaling before the lights go off. This whole process takes me all of 20-40 min before bed, connects me into the moment, and sets me up for a great night sleep.
OK… I hope this helps!!!
Great idea, Leanne… Thank you!!!
Also, for me, instead of ordering my usual drip coffee, I switched it up to an Americano, which is a shot of espresso with hot water. One shot of espresso has a whole lot less caffeine than drip coffee, plus I found it to be smoother than drip coffee…not as much bite. Next time I’m going to throw some cinnamon in there.
Just a side note on cinnamon: It’s insanely good for you and figuring out how to incorporate it into your daily diet is a great habit to get into. It can help keep cholesterol levels in check, increases insulin sensitivity, inhibits growth of food born bacteria, is anti-inflammatory, and a natural blood thinner. Yay for Cinnamon!
Sunday 10/2 Day 1
2:30 to 5:30 Tennis
6:30 Meal 3: huge salad and chicken
Meal 2: (1:15 pm) Trader Jones almonds pack
Getting a later start than some. Tried black coffee this morning & wanted to share a tip. When I get Starbucks it’s usually plain coffee. I then add a shake of cinnamon & a shake of nutmeg then put in the milk product of choice. This morning I tried it without the milk product and it was pretty darn good. Liked it better than just a sip of black coffee. Just a thought! Happy Sunday
Sunday day 1
Meal 1(9:30am): 2 scrambled eggs, black of the blackest coffee
My biggest challenge is at night after dinner; does anyone have some ideas?
Also, my guess is popcorn is not in the 30 days…is that correct?
Looking forward to Tuesday’s session.
Keep it up Amy! Everything’s looking good.
Of course you can eat mustard. Go in and look at your grocery lists and also the online grocery shopping tour.
Keep posting, Lisa!
Hi Audra,
Is this where I post my food journal?
If so I am posting from yesterday 9/28
B-eggs with chicken, spinach, olives and red peppers
10:30 post boot camp snack-1/4 chicken breast
Lunch 1pm veggie soup with 1/4 breast chicken and 1/2 avocado
4pm-1 small apple
7pm dinner-salad (greens, 1/4 apple, 1/4 avocado, olive oil, a small amount of balsamic vinegar and pumpkin seeds) roasted veggies and 1/2 breast of chicken
Day One Food:
Morning: FRS (full calorie) drink, hard boiled egg, handful of dry cereal (a farewell), coffee w/milk sub.
Lunch: salad w/chicken, snap peas, broccoli, cauliflower, vinaigrette dressing.
Midday: handful baby carrots, cashew nuts.
Dinner: steak, 2 shrimp, butternut squash.
Day Two Food:
Morning: 2 hard boiled eggs, FRS full cal drink, coffee w/milk sub.
Lunch: Sashimi
Snack: carrots, almonds
Dinner: salad w/ chicken.
Had very upset stomach mid-afternoon, didn’t want to eat much at night.
Day 3 Food:
Woke up knowing I did not eat enough yesterday, especially at lunch. Not sure how much was the upset stomach, couldn’t keep any food in.
Will try for more food and more often. Also need to work on breakfast food. Will work on that over the next few days.
Morning: FRS full cal drink, hard boiled egg. BLACK COFFEE (YUCK).
Snack: broccoli, snap peas, red wine vinegar dressing
Lunch: beef and fajita veggies
Snack: cashews
Dinner: chicken, string beans
Hi Audra,
Hopefuly I did this correctly….my Day 1 started yesterday (Sept 27) and I’m excited and ready to tackle this. Here’s my meal journal from Day 1….
Unfortunately my work schedule has kept me out of bootcamp this week, but hope to get back out there next week. Although I have been running on the incline treadmill as a substitute…
Breakfast – 1 HB egg
Snack – 1 package TJ’s roasted, unsalted almonds
Lunch – Stirfry of lean ground beef, string beans, eggplant, beansprouts, mushrooms, 1/2 bottle KeVita
Snack – 8 mini carrots, TJ’s eggplant hummus
Dinner – Stirfry of lean ground beef, string beans, eggplant, beansprouts, mushrooms, 1/2 bottle KeVita
Snack – 6 mini carrots, TJ’s eggplant hummus
Good news is, I’m not feeling like I’m missing anything…yet
Thanks !!
Oops. I ate fruit today…habit.
Can I eat mustard? I really really like mustard
Day one: Actually….I started my paleo diet last Wednesday in preparation for the official start but I’m still going to use today as day one because I ended up drinking at Folsom this weekend and I had a sandwich. Other than that the last week has been great. It hasn’t been too hard but I will miss cheese and vodka!
Breakfast: 2 scrambled eggs with spinach and raw pesto. 1/2 Peach.
Snack: Banana
Lunch: 1 piece of grilled chicken, 1/2 avocado, lots of steamed veggies
Snack: 1 piece of grilled chicken, raisins, nuts
Dinner: Stir fry with lots of veggies and chicken
Caffeine: I hate coffee so I always drink green tea. I quit drinking Diet Coke a week ago and I feel SO much better.
Notes: I started this last week. I really do feel amazing. I’m less cranky, more focused, have more energy, my skin is less oily and I feel less bloated.
Hey Kristen,
I went through the same thing re: cheese… but then you realize the omlette is awesome without it! Also, you are only talking about 30 days no wine… Suck it up, buttercup! You can do it! The good news is, at the end of the challenge, the chocolate and red wine can easily be integrated back in.
Keep on posting girl!
First exposure to all this was in last nite’s call. Decided to start today (July 27) even though I haven’t gone through all the details yet. I’ve been on this type of eating plan in the past and know it’s the best way for me to eat and maintain my weight – so I’m psyched. Most concerned about giving up cheese (in those morning omelettes), wine (my husband’s a winemaker and it’s a big part of our life – always a glass with dinner), and that occasional good, dark, chunk of european chocolate as a treat after a meal.
Is this the right place to be posting this and do I record my meals here or somewhere else??? Good luck all!
Today is my first day on the clean and lean program. It’s Wednesday June 8th! I had a healthly breakfast – 2 scrambled eggs with a two tbpn of pico de pallo and avocado. I had some spinach on the side. My next meal is lunch – it’s quite daunting doing this, thinking through each meal and what I’m allowed and not allowed. I’ve got a liter of water by me all day to keep drinking. I’m also planning to cook some veggies and marinade chicken tonight so I have stuff for the next 3-4 days….
Whitney…
Where did you get the fermented wasabi string beans? Or did you make them? We’d love it if you shared the recipe or the brand! Also… sugar-free gum is usually made with a sugar alcohol, Xylitol. One one hand, Xylitol has been shown to help kill icky bacterias in the mouth, but on the other hand… there are two things we’re not doing right now… sugar and alcohol!
Can you go without?
Day 1!!!
Handful of nuts pre-bootcamp
2 eggs and chai tea for breakfast (hadn’t made it to store yet!)
Salad with salmon lunch
Handful nuts snack
4oz steak, red salsa (fresh), sauerkraut and fermented wasabi string beans (yum!)
Carob mint tea…sorta felt like dessert
Question: can I have sugar free gum?
So, my review of the first day of Clean and Lean.
So here’s my bad, ugly and good (want to end on a positive note)
Bad:
I had little energy most of the day. but that could have just as easily been lack of sleep as I stayed up pretty late (so maybe not really a bad)
Not quite ready to start. Didn’t have any of the supplements. Need to get to to Whole Foods
Ugly:
Realizing there are lots of foods and beverages that I crave emotionally to feel better, feel comforted, to have something fun to do, etc. I should not have a “relationship” with food where it makes me have feelings of longing, dreaming, anger and such…the clean and lean is helping me see food is a means of giving me energy so I can live.
Lots of trips to the bathroom because of all that water so didn’t get a lot of work done
Hungy at 3pm and 7pm- is this a pattern?
Good:
My plate was a beautiful rainbow of vibrant colors.
The breakdown of my emotional relationship with food (seeing food just as an energy source, not a source of happiness)
Clean food day! Go Girl!
Here are some recipes I like that I think fit this program:
Sauteed Brussels Sprouts with Lemon and Pistachios (my husband didn’t like brussels sprouts till he had this): http://www.epicurious.com/recipes/food/views/Sauteed-Brussels-Sprouts-with-Lemon-and-Pistachios-241353
Broccoli Salad with Sesame Dressing and Cashews (Can leave out the raisins): http://recipes.health.com/recipes/10000001046799-broccoli-salad-with-sesame-dressing-and-cashews
Moroccan vegetable tagine:
Ingredients
About 6 cups of vegetables (up to 7 kinds, whatever is in season)
3 tablespoons vegetable oil
2 teaspoons ground ginger
2 teaspoons ground black pepper (or less)
2 tablespoons tomato paste, diluted a little in water
1/2 bunch chopped parsley leaves
1/4 cup water
2-3 teaspoons ground cinnamon
Heat the vegtable oil in a large pot, add vegetables, ginger, pepper, tomato paste, parsley, then add 1/2 of the water. Cover and cook over low heat for 3 minutes, adding the remaining water as necessary and occasionally stirring. Add cinnamon toward the end of the cooking time.
Day One food:
Breakfast: 1 poached egg with salsa verde (tomatillos, onions, roasted peppers, cilantro-blend and saute for 20 minutes). 1/2 adelle’s chicken sausage . 1 black espresso (my own vitamins–the supplements did not arrive until later in the day-will start those tomorrow)
I really miss having some fruit, but the mantra is “it’s only 30 days”
Lunch: Salad with 2 oz roasted chicken, cucumbers, lettuce, spring snow peas, mushrooms, cherry tomatos w/ balsamic vinegar/olive oil dressing (w/ dash of toasted sesame oil). 2 Lydia’s Organics veggie crackers. Green tea
Dinner:
Stir fried Pork Loin, Cabbage, mushrooms, green garlic, green onions,ginger, cayenne, 5 almonds (this was very satisfying! will eat this meal a lot)
workout: evening boot camp
post workout snack: amazing grass cocoa (1 scoop) with 1 c. coconut juice & ice
L-glucosamine supplement