30 Day Paleo Challenge

I've gone Paleo for 30 straight days.  It's my second run at it after learning a ton about food, my health, and me the first time.  This idea come from The Whole 30 Challenge as part of The Whole 9 Life blog which is worth checking out.  It's a wealth of info. on all things Paleo and nutrition.  I'll post everything I eat, as many recipes, and links to other blogs and websites that I find along the way.  If you have any questions or suggestions, please leave me a comment or email me at cspinhealthy@gmail.com 

Day 30!!!

Breakfast

2 eggs

3 carrot latkes

coffee

water

Snack

small apple

4 carrot latkes

Lunch

squash puree w/cinnamon and almond butter

raw carrots, cucumbers w/almond butter

water

Snack

Piece of beef jerky 

small handful macadamia nuts

Dinner

Seafood veggie egg frittata 

water


NOTES:  No workout today.  Huge ice storm blanketing area, so decided not to get out.  My body could use some extended rest.  Did not plan well today and had some hunger after work when I got home.  Not sure why I ate the snack after I got home as I do not particularly care for the macadamia nuts and I hate the beef jerky from the store we bought.  I think I ate more out of boredom.  Either way, it's Day 30!  

Day 29

Breakfast

Paleo Biscuits and Sausage Gravy (two biscuits)

Coffee

Water

Lunch

Vegetable Latkes (had 8 of them equaling about 2 eggs.  The rest was carrots/zucchini.

water


Snack
1 piece of beef jerky
handful of macadamia nuts


Dinner
carrot latkes (4 of them) w/a dab of raw honey
asparagus

Day 28

Breakfast

3 egg omelette w/spinach, peppers, onion, and mushrooms

water

coffee


Snack
handful almonds
2 slices turkey breast
carrots w/almond butter


Lunch
1 GF hamburger in lettuce wrap
broccoli

Day 27

Breakfast

3 egg omelette w/broccoli, bell peppers, spinach, avocado, and smoked salmon

strawberries

water

coffee

Snack

carrots

squash puree w/2 tbsp sun butter

Dinner

2 slices of turkey breast

4 small sausage, spinach, and onion egg frittatas (total of about 2.5 eggs)

NOTES:  Did my baseline at CFC and got a new PR by 48 seconds!!!  My time:  4:09.  This food thing is making a difference!  Also...the sun butter upset my stomach today.  Need to lay off.  Too much coffee too which may have contributed.  I drove from Cinti. to Indy and did not have much of a food plan while away.  But...no real hunger lapses, so that's good, but definitely not enough veggies today.

Day 26

Breakfast

3 egg omelette w/ground sausage, bell peppers, onions, and mushrooms

coffee

water

Went out of town to my mother's house.  Big challenge.  No plan.  Ugh.

Snacks throughout day

4 oz smoked salmon

sliced turkey meat

cherries

pistachio nuts (handful)

Dinner

baked chicken

steam broccoli

mashed cauliflower w/almond oil and spices

mixed salad w/veggies, garlic stuffed olives, artichoke hearts.

NOTES:  Not bad for finding foods that work for me and fighting off that pantry of goodies that my mom still keeps.  Not easy.  Rest day from exercise  

Day 25

Breakfast

3 egg omelette w/onions, bell peppers, and mushrooms

1 hamburger (gf) patty

water

coffee

Snack

Carrots

Lunch

leftover seafood stir fry

carrots, cucumber slices 2 tbsp of sun butter

water

Snack (Pre WOD)

apple

Dinner (Post WOD)

3 slices of turkey breast

home made veggie soup

Water

Dessert

squash puree w/raw honey, 2 tbsp sun butter and crushed nuts on top.

NOTES:  Really busy at work, so did not have time to think about being hungry which was nice.  No hunger spurts today at all really.  Exercise:  WOD at CFC.  Did 8 rounds!  Didn't think I'd get that, but I had the energy to keep going.  Brutally hard but felt good about eating after.  Maybe dessert was too much sugar.  Not sure, but it was good!!!

Day 24

Breakfast

2 sausage, spinach, onion frittatas

3 small slices of Ginger Eggs

3 eggs

1/2 cup green beans

1 Tbsp minced ginger

2 small chopped onions

1/3 tsp coriander

pepper to taste

Heat small skillet.  Add great beans (or steam them b/f), saute' for two minutes.  Add ginger and garlic, cook three minutes.

Then, crack eggs in bowl, whip well.  Add beans, ginger, and garlic plus onions and coriander.  Mix well, then return to skillet.  Cook until the eggs set.  Pepper to taste.  

Taken from Whole 9 folks.

Day 23

Breakfast

3 egg, spinach, onion, sausage frittatas (2-3 eggs)

1 small sweet potato

water

coffee


Snack
cucumber and carrot slices
2 tbsp of almond butter


Lunch
Leftover seafood stir fry w/broccoli
1 small sweet potato
sauteed kale w/crushed walnuts and vinegar


Snack
1 sausage frittata


Dinner
4 oz leftover crock pot flank steak
1 small sweet potato


NOTES
Brutal Crossfit WOD today.  Not much appetite after and did not want to overeat.  Very sluggish all day today.  Sore from soccer game last night.  Felt energetic yet exhausted after workout today.  

Day 22

Breakfast

3 eggs w/peppers onions, and leftover pork chop from crockpot from yesterday

coffee

water


Lunch
pork chop from crock pot (palm sized)
cabbage (rest of plate)
squash w/cinnamon and coconut oil melted on top
water


Snack
raw carrots, cucumber slices and 2 tbsp. almond butter


Snack
2 sausage, onion, pepper muffin frittatas (total of about 1.5 eggs)


Dinner
flank steak from crock pot 6-8 oz
cabbage, onions, peppers cooked
water


NOTES:  Working on little to no fruit and more veggies.  Need to go to grocery store as running low on veggies.  Exercise today was my first indoor soccer game in 6 years.  A bit more tired than I thought I'd be.  Felt like snacking mid afternoon

Day 21

Boy did I learn a ton of info today at The Whole 9 Foundations of Nutrition Workshop in Chicago.  I packed a cooler and off I went.  Not much by way of balance today, but I stuck to the plan.

coffee, coffee, and more coffe

water

2 hard boiled eggs

Shared a lemon pepper chicken roaster

apple

beef jerky (too much)

Day 20

Breakfast

3 eggs scrambled w/ground sausage, onions, dices bell peppers, and smoked salmon

coffee

water


Lunch
leftover seafood/veggie stir fry from yesterday
squash with cinnamon
water


Snack
Smoothie:  blueberries, blackberries, whole banana, almond butter, cinnamon, water (ran out of almond milk)
piece of beef jerky


Dinner
flank steak in crock pot w/onions and peppers
turnip greens sauteed with mustard and red pepper flakes


NOTES:  No hunger issues today except still want something sweet after dinner.  Worked out at Crossfit again today.  Worked on Intermediate Skills:  Did the following


2,000 meter row in under 7:30.  My time:  7:24.1.  Whew!
60 sit ups in under 2 minutes.  Did 71!
12 pull ups under a minute.  Took 24 seconds.  

Day 19

Breakfast

3 egg omelette w/ground sausage

guacamole and smoked salmon on top

blackberries

water

coffee


Snack
Beef Jerky


Lunch
hamburger patty plain (gf beef)
carrots/cucumber slices
apple
water


Snack
Smoothie:  blueberries, blackberries, cinnamon, almond butter, 1/2 banana, water, almond milk


Dinner
squash with cinnamon
Seafood veggie stir fry (Trader Joes Seafood Medley bag mixed w/fresh broccoli and bell peppers.  Seasoned w/lemon pepper and garlic powder)


After Dinner 
Decaf Tea


NOTES:  Craving sweets a bit especially after dinner.  Great WOD today.  Lasted just about 19:30.  See WOD here.  Really working on not over eating at dinner, grazing after dinner, and stopping eating at a decent hour.  

Day 18

Breakfast

2 eggs

smoked salmon

1 hamburger patty (grass fed beed)

coffee

water


Lunch
2 small chicken thighs
1 hamburger patty (grass fed)
carrots and cucumber slices
apple


Snack
blueberry, raspberry smoothie w/almond butter, almond milk, water, and cinnamon. 
small handful of mixed nuts


Dinner
Crock pot roast
green beans


NOTES:  Feeling pretty good today.  Busy at work so no mid a.m. snack.  Worked out at CFC today.  Crazy hard WOD.  I finished 3 rounds plus 9 pull up's.  Feeling hungry 30-40 minutes after dinner.  I don't think I'm eating enough veggies to fill me up.   

Day 17

Breakfast

1 egg with smoked salmon

smoothie:  blueberries, raspberries, 1/2 banana, 2 tbsp almond butter, almond milk, water

water

coffee


Snack
Homemade beef jerky


Lunch
leftover chicken roaster (6-8 oz)
cauliflower
bell peppers raw
apple


Dinner
2 small chicken thighs from crock pot
raw carrots
cucumber w/guacamole


After Dinner Decaf Tea

Day 16

Breakfast

Fruit Smoothie:  blueberries, raspberries, 1/2 banana, 2 tbsp almond butter, almond milk, water

6-8 oz smoked salmon

Coffee

Water

Lunch

leftover Paleo Pizza (4 small squares)

green beans

Snack

Piece of beef jerky


Snack
Apple


Dinner

spinach salad, flank steak slices, bell peppers, onions, steamed cauliflower, with oil, vinegar, and lemon pepper.  Side of apple/ginger kraut


After dinner:  Taste of my first batch of homemade beef jerky.

Day 15

Breakfast

Went out to eat.  Click on the picture for info.

3 egg omelette w/diced sausage, onions, mushrooms, and jalapeno peppers.

2 sausage patties

coffee 

water

Lunch

Paleo Pizza with sausage and onions 


Snack
Beef Jerky


Dinner
Chicken breast from a roaster
sauteed spinach w/garlic


NOTES:  Loved my Paleo pizza.  Had to make my own crust from scratch as we did not have almond meal in the house.  Did not feel hungry much today.  Not sure why b/c I did not eat that much today.  Big breakfast and Paleo pizza is very filling.  Maybe that is why, but just was not too hungry after lunch today.  

        

Day 14

Breakfast

3 egg omelette with diced red peppers and leftover lamb roast diced up.  

Coffee

Water


Snack
Orange
Large coffee


Snack
handful of mixed nuts


Dinner
Dinner out at Bonges Tavern in Perkinsville, IN
Duck (had a sweet bbq sauce on it and rolled w/cheese inside)
Horseradish cheesy potatoes/hash browns
Beets (this is a first for me)
3 beers 


NOTES:  Well, I caved today.  I thought about how to not indulge tonight knowing I was going out w/friends.  The good thing is that it did not take much for me to feel full at dinner.  Most likely the beer.  The potato portion was small and the beets were not as bad as I thought. I pretty much hate beets but know they are good for me.  Back on track tomorrow.  

Day 13

Breakfast

3 egg omelette w/sausage, mushrooms, and guacamole

coffee

water

Snack

3 small sausage egg casserole squares 

grapes

Lunch

leftover chicken breast

tuna fish salad w/avocado

orange

Snack

cashews

Dinner

beef short ribs

mashed cauliflower

green beans

After Dinner

Decaf tea

small handful cashews 

NOTES:  Must stop eating so many nuts!  Went to Crossfit and worked on PR with power clean.  Worked up to doing 165 lbs. 3x.  Love sausage casserole and should have made better choices today b/t that and cashews.  Good dinner.

Day 12

Breakfast

3 eggs omelette w/ground beef, onions, mushrooms, and smoked salmon

water

coffee

Snack

raw carrots

orange

Lunch

tuna fish mixed w/avocado, vinegar, and lemon pepper

veggie soup

orange

Snack

Handful of mixed nuts

Dinner

Flank steak over salad greens w/homemade vinegar dressing

mashed cauliflower

NOTES:  Rest day so no workout.  Feeling pretty good.  Still craving something sweet to eat after dinner.  Need to do some research for good paleo sweets.  

Day 11

Breakfast

3 eggs scrambled, ground sausage and onions, smoked salmon

apple

water

coffee

Snack
apple

Lunch

leftover crock pot chicken

carrots

sliced cucumber

water

Snack/pre WOD Smoothie:  almond butter, almond milk, water, blackberries, half banana, cinnamon.  

Handful of cashews

Dinner

homemade veggie soup

leftover lamb roast

cucumber/guacamole

water

After dinner decaf tea

NOTES:  Good food day.  Think I need more veggies.  Working on not overeating meat.  WOD today at Crossfit:

50 ABMAT Sit-ups 
40 Double Unders 
30 Box Jump - 24 in.s 
20 Toes to Bars 
30 Box Jump - 24 in.s 
40 Double Unders 
50 ABMAT Sit-ups

TIME:  11:43

Felt great.  Box jumps still kill me, but I did not feel any drain during the WOD.  Felt like I was quicker to get going.  

Day 10

Breakfast

3 eggs scrambled, smoked salmon, apple, blackberries

water


Snack
apple


Lunch
Stuffed acorn squash leftover from yesterday
cucumber/avocado
water


Post WOD Smoothie:  1/2 banana, almond butter, almond milk, blackberries, and blueberries.


Dinner
Paleo Pizza w/spinach, sausage, onions, and black olives
water


After Dinner
decaf tea


NOTES:  Did not go to Crossfit today due to heavy squatting in the WOD and my knee still recovering so I created my own and used my neighbor's treadmill.  Did...


4 rounds for time of...
400 m run
20 push ups
20 sit ups
15 air squats
TIME:  18:45


Felt full most of the day today.  Wanted to snack about 45 minutes prior to lunch but held off.  The post WOD smoothie made me not as hungry at dinner time.  No hunger at all after dinner.  

Day 9

Breakfast

Smoothie:  almond milk, red raspberries, blueberries, coconut flakes, almond butter, banana, and flax seed (ground)

4 small slices of canadian bacon

coffee

water


Lunch
Stuffed Acorn Squash:  roasted acorn squash in oven.  In pan brown 2lbs GF beef.  Sautee onions at same time in coconut oil.  Spiced w/cinnamon, sage, basil, oregano, cilantro, bbq spice, and a pinch of salt.  Put meat mixture insight of acorn halves.  Top w/crushed walnuts/sunflower seeds.  Yum!  For the kids waited for squash to cool, scooped out squash from peel and served meat/nuts over the insides on plate.  
                                           

Snack
apple

Snack
leftover squash with leftover meat from today's lunch.

Dinner
Lamb roast, cooked carrots, and sliced cucumber
water

After dinner
Decaf tea

NOTES:  Rest day from any exercise.  Caught myself looking for food mid afternoon, but was just bored.  Ended up not eating at that point.  Did not really need second snack.

Day 8

Snack:  Half a banana (pre WOD)

coffee

water

Breakfast (post WOD)

3 eggs omelette w/onions, broccoli, sausage, guacamole, and smoked salmon

water

Snack

Handful of cashews and a few slices of chicken breast

Coffee

Snack

Apple


NOTES:  
WOD
3 rounds for time of...
40 push press (45 lbs)
30 air squats
20 ring dips (used band)
10 double unders
TIME:  12:29

Snack
Cashews (need to limit these!)


Dinner
Tuna/guac. salad:  Mixed two cans of tuna with guacamole, diced onions and a splash of vinegar.
water


Dessert
Apple w/almond butter

Day 7

Breakfast

Fauxtmeal

2 eggs fried

2 small sausage patties

coffee

water

Snack

More fauxtmeal

Lunch

spinach salad with shaved carrot topped w/two small cans of tuna

squeezed orange and pepper for dressing

Snack

handful of cashews

Dinner
Chicken and broccoli


NOTES:  Worked out at Crossfit.  3 rep max for Push Press tonight, so no endurance work.  Felt good.  Knee still sore.  Felt full after dinner.  Another good eating day.  No peaks and valleys of fullness.

Day 6

Breakfast

3 eggs scrambled w/diced sausage patties, onions, and spinach

water

coffee

Snack

almonds

Snack

cucumbers and almond butter

Lunch

Salad w/leaf spinach, carrots, chicken, greek olives

Squeezed half an orange for dressing

Snack

2 sausage patties

Dinner

Fauxtmeal

NOTES:  Rest day from exercise.  Knee is bothering me.  Went to chiropractor and got knee worked on as well.  Spaced eating out very well.  Dinner really filled me up.  Trying to stop eating right after dinner as early as possible.  

Day 5

Breakfast

3 egg omelette w/onions, peppers, and ground sausage.

water

coffee

Snack
Orange

Snack

walnuts

Lunch

Seafood stir fry leftovers from dinner yesterday.

brocoli and mashed cauliflower (Mixed them together.  Yum!)

water

Workout:  "Annie"  50-40-30-20-10 of double unders and sit ups.

Post WOD Snack

Paleo Smoothie of blueberries, almond butter, almond milk, and unsweetened coconut 

Dinner

fresh spinach salad, cucumbers, thawed out fresh tomatoes that were frozen, carrots, chicken breast from the crock pot, and I added oil and vinegar with a sprinkle of salt.  Really tried to stick to having a colorful plate and 20% meat/80% veggies.  My wife poured on some steamed broccoli not pictured. 

Desert
6 Cashew Clusters from Trader Joe's. 


NOTES:  Full all day today.  Spaced out my eating well.  I wanted to eat the entire 2 lbs. of sausage patties I have in a container in the fridge, but closed the fridge and abstained every time.  Good food day.

Day 4

Breakfast

3 egg omelette w/onions, bell peppers, and mushrooms.

2 sausage patties

coffee/water


Snack
Almonds


Snack
apple


Lunch
leftover ground beef, spiced w/cinnamon w/onions, mushrooms.  
Mashed cauliflower 


Snack
sliced cucumber 
3 small sausage patties (I love sausage and fell prey to cooking ahead for the morning.)


Dinner
seafood/veggie stirfry:  Trader Joe's seafood medley (this stuff is awesome!)

This is a blend of shrimp, calamari, and scallops.  Yum.
I just put in a wok with coconut oil, fresh mushrooms, fresh peppers and tossed in some broccoli I had steamed earlier.  Added fresh garlic and lemon pepper to taste.  

Notes:  Pretty good day.  Felt good.  No hunger in between eating.  Spacing out my snacks in the a.m. and trying to eat fruit alone so it digests better.  Exercise today was Crossfit.  Still nursing knee injury.  You can see the workout here, but instead of thrusters, I did push press.  Trying to stop eating altogether after dinner.  

Day 3

Breakfast

fauxtmeal/3 eggs/water/coffee

Snack

8 cashew clusters (from Costco....love these!)

Snack

apple

Lunch

roast (6-8 ounces)

spinach

veggie soup

water


Dinner
Sweet and Sour Chicken (8 oz):  Used homemade sweet/sour sauce, tomato based, poured over chicken and put in crockpot.
cauliflower mashed potatoes:  steamed cauliflower, pureed and mixed with garlic, salt, pepper, and olive oil.


Post Workout Snack
leftover fauxtmeal


NOTES:  Felt great today.  Struggling to want to eat when I get home from work.  Kept busy by getting ready for next day.  Exercised:  See WOD at Crossfit Carmel here.  

Day 2

Breakfast

3 eggs scrambled w/onions, bell peppers, mushrooms, and spinach

3 small sausage patties

coffee

water

Snack

apple

water

Lunch

Homemade Veggie Soup

Ground Beef w/cinnamon, lemon pepper, onions, and mushrooms

water

Snack

Fauxtmeal (a sub for oatmeal that I found at Jen's Gone Paleo.) This is............

.......roasted acorns squash, cinnamon, almond butter, ground flax seed, and a "dash" of pure maple syrup.  Very excited about this find!

water

Dinner

Leftover ground beef dish from lunch with guacamole

cabbage w/balsamic vinegar

water


NOTES:  50 push up's/75 sit ups for exercise as the knee is still being nursed.  Hope to return to Crossfit tomorrow after 9 days off.  Feel good.  Avoided Chipotle with family and neighbors for dinner by eating my own dinner.  Usually feel bloated after Chipotle.  Not tonight!  Felt pleasantly full after dinner.  Felt a "snack attack around 4 p.m.  Got busy around the house to fight off.  

Day 1

Breakfast
3 eggs scrambled w/onions, bell peppers, and mushrooms
3 small sausage patties
coffee
water


Snack
2 clementines


Snack
handful of cashews


Dinner
Chuck roast w/cabbage, and cooked carrots
splash of balsamic vinegar
water


NOTES:  No exercise today.  Still nursing a knee injury and took a week and a half off from Crossfit and most exercise.  Focused on portion control, not snacking and not eating too much at dinner.  Woke up late due to New Year's Eve last night, so ate a late breakfast and skipped lunch.  Feel good.  Running to the bathroom a lot as I'm drinking more water than usual.  Good first day.