Day 14

The second week of the challenge has flown by and my second long run while on the diet was much better than my first.  I intended to heed the advice of fueling early and often, but I drifted off to sleep after a 5AM waking from the baby.  I ended up getting out of bed at 7:45 which gave me no time to prepare the breakfast that I was planning while still giving the meal two hours to digest.  I decided to stick with the menu plan and make Paleo pancakes anyway and hope that the decision wouldn't come back to haunt me. 

Annabelle eating the original Paleo diet: dinosaur

This was my second attempt at making Paleo pancakes.  The first time I tried, the recipe consisted of almond meal, almond butter and oil.  The results were less than satisfactory.  I figured this time I'd try to inject some carbohydrates into the mix and found this recipe instead.  This was a much more successful attempt, but in retrospect, I think unsweetened apple sauce would make a better substitute than the shredded apple.  As written, the batter was a bit hard to work with and despite making silver dollar pancakes, several were mottled by unsuccessful flips.  The cakes themselves were good.  The lovely wife even enjoyed them with some maple syrup.  I had mine plain with some scrambled eggs and an orange on the side.

I decided to apply some of the additional guidance from "The Paleo Diet for Athletes" and I consumed 1/2 of a banana ten minutes before starting the run.  I felt great for most of the run even though the trail was pretty slushy in many sections.  The air temperature was a good deal warmer than last week, there was little wind, and the course was mostly flat.  I finished the first twelve miles with an 8:04 min/mile pace.  Slightly faster than I was intending, but I can't complain.  The last few miles I ran solo and decided to give myself a break once I reached fifteen miles.  Sixteen miles would have been nice, but I decided to take a strong fifteen miles over sixteen miles with an enormous fade.  I still have a good deal of time before the marathon so I'm not concerned.  I'm just relieved that today's run was so much better than last week.

Speaking of running, I've targeted the Cook Forest Half-Marathon as a tune-up race.  I was originally thinking of running the Mill Creek Distance Classic in Youngstown next weekend, but seriously, it's in Youngstown (apologies in advance to all my Ohio friends).

After a nice warm shower, I decided to catch a quick cat nap to recharge from the run.  All the while, the lovely wife was crafting something delicious on the floor below me: Paleo Jambalaya.  This was a recipe adapted from Robb Wolf's book, but the lovely wife decided to double the amount of cauliflower and seasonings and the result was fantastic.

A Paleo taste of N'awlins and some applesauce 

After our late lunch, I spent a few hours working and by then the sun was shining and it was in the mid fifties.  When it was time for a break, we packed up Annabelle and went for a nice walk to the park.  This was also a great remedy for loosening up my overused legs.  Dinner was quick and simple, leftover steak from last night tossed in a spinach salad with a Dijon and garlic vinaigrette.  It was after the meal that I discovered something wonderful.  A simple Paleo concoction of my own design which I'm calling "I can't believe it's not apple crisp".  This recipe is simple, but takes time to get it right.  Feel free to substitute but I can't guarantee the results.

Directions:
In the fall, gather an assortment of locally grown apples (I recommend Trax Farm's pie baking mix).  Chop the apples and combine with water in a stock pot.  Boil for an eternity and then puree the resulting mixture.  Can the resulting sauce using the method of your choice.  Wait six months and crack open the jar.  Combine the apple sauce with a handful of walnuts and a generous sprinkling of cinnamon.  You won't regret it.

Despite the copious amount of time I needed to spend at the office, I accomplished everything I could have desired this week. This included: grinding out three hard running workouts, pushing through three Crossfit workouts, keeping a strict Paleo diet, writing a mountain of software, and having a delightful lunch during the week with the woman I love.  Does life get any better than this?  I suppose if you take out the software writing, then the answer is yes.

Workout:
15 mile run - decent pace 8:04 over the first 12 miles faded a little during the last three.

Food Journal:
Breakfast: 6 Paleo Pancakes
                  3 eggs (scrambled)
                  1 orange
Pre-Workout: 1/2 banana
Post-Workout: 1/2 banana
                           Whey protein shake mixed with water
Lunch: 1 orange
             Paleo Jambalaya
             Homemade Applesauce
Dinner: Steak and Spinach Salad
              Ham (I was still a bit peckish, o.k?)
              I can't believe it's not apple crisp

Day 13

The second weekend of the challenge has started and I must say that temptation is starting to wane quite a bit.  I've created a mental framework where I think of food as fuel for better performance and that tends to squash negative eating habits.  That said, even as I write this I'm turning a longing eye to the late night bowl of Go-Lean Crunch that the lovely wife is eating.

I actually slept incredibly well last night.  I guess it was just the busy week catching up with me.  Normally I'm up and out of bed by 6AM at the latest.  But the baby had a good night.  She woke up only once at 5AM and I conked back out and awoke to the sounds of birds chirping (think spring) at 7:30.

I had a light breakfast of 1/2 of a banana and some almonds so as not to upset my stomach before a 10AM Crossfit workout at the gym.  The gym today was packed.  There must have been a good 10-12 people there.  It is always encouraging to have so many others pushing themselves during a workout.  It definitely makes me work even harder.  I'm also glad that business is going so well for Mike and company (he may look mean and radiation emitting in the picture, but I can assure you he is neither in real life).  They truly are good folks and they take a strong interest in both the health and personal well being of their clients.  You won't find that at your local L.A. Fitness.

After the workout, I stopped by a small independent grocery, John McGinnis Market, on the way home.  What was really drawing me there was that the had advertised on their website that they carried grass fed beef.  It had been probably a few years since I had visited the establishment and I was greeted with a beautiful selection of produce.  I went a little nuts in the produce section as you can see:

Celery, Acorn Squash, Poblano Peppers, Portobello Mushroom Caps, Green Beans, Cabbage, Tomatoes, Lemons, Baby Carrots, Asparagus, Cauliflower, Brussel Sprouts, Granny Smith Apples, Red Onion, MacIntosh Apples, Pineapple, Red Bell Peppers, Cilantro, Broccoli Slaw, Sno-cap Mushrooms, and a Partridge in a Pear Tree

I was also able to find some interesting Paleo items that are a bit hard to come by in a regular supermarket.  The first was Stonewall Kitchen's Mango Lime Salsa.

The ingredient list for this beauty was nice, simple and healthy: Mangos, Tomatoes, Onions, Jalapenos, Lime Juice Concentrate, Garlic, Vinegar, Cilantro and Cayenne Pepper.  I'm thinking it will make an excellent topping/marinade for chicken or fish.  I'll probably try this later this week so I'll keep you posted.

One of the other good finds was some nitrate free wild cherrywood smoked thick-cut bacon.  If you thought applewood smoked bacon was hoity-toity, you just got one-uped fool.  The makers of this stuff need to go into the wild to hunt for the elusive cherrywood.  Domesticated cherrywood simply won't do.


What photo album would be complete without a picture of bacon?

Sadly when I reached the meat counter to inquire about the grass fed beef, they said that they didn't carry it. :-/ The folks seemed like nice people behind the counter so I didn't broach the subject of their mendacious website claims.  Their meat was all natural and antibiotic free so I picked up two steaks and a roast.  Since they didn't have what I had specifically came for, it was a bit disappointing, but the produce was great and I definitely didn't leave empty handed.

Dinner tonight was one of the more impressive showings.  There was no special occasion, just that we had some time to plan and cook this evening.  The meal consisted of the beautiful steaks that I had purchased earlier in the day covered in mushrooms and onions with a side of smothered green beans.

I seasoned my steak with just a trace amount of salt and a generous amount of black pepper and grilled them to perfection (medium for me, medium-well for the lovely wife).  The smothered green beans were a great opportunity for me to use some of the fancy bacon that I picked up.  The recipe is as follows:

Ingredients

• 6 thick slices bacon, chopped
• 1/2 cup onions, minced
• 1 teaspoon minced garlic
• 1 pound fresh green beans, trimmed
• 1 cup water
• 1/8 teaspoon salt
• 1 pinch ground black pepper

Directions

1. Place bacon in a large, deep skillet. Cook over medium high heat until the fat begins to render. Stir in onions and garlic; let cook for 1 minute. Stir in beans and water. Let the beans cook until the water has evaporated and the beans are tender. If the beans are not tender once the water has evaporated, add a small amount more water and let them cook until tender. Season with salt and pepper (to taste) and serve.

In other news, I have in my possession a loner copy of "The Paleo Diet for Athletes".  It is chocked full of fueling information which I'm hoping will make my long runs go by a little easier.  I've got a 16 miler tomorrow, and based on last weeks run, I'm a tad nervous.

Workout: 
-Buy In-
30 Supermans
30 Walking Lunges
-WOD-
5 Rounds For Time Of:
5 Hand Stand Push Ups
50 Double Unders
20 Kettlebell Swings  1.5 Pood/ 1 Pood
-Cash Out-
Row 500M

My time for this WOD was 14:25.  I substituted 3 single jumps for each double under.  I can do the double unders, I'm just much slower at them.  I also used a 44lb KB (~1.25 Pood) for the swings.

Food Journal:
Breakfast:1/2 banana
                 Handful of almonds
Post Workout: Whey Protein Shake mixed with water
Lunch: Spinach Salad with Mushrooms and Ham
            Oil, Red wine vinegar and Dijon dressing
             Left over pork roast and veggies (from day 10)
PM Snack: 1 Orange
Dinner: Steak with sauteed mushrooms and onions
              Smothered Green Beans
              Homemade Unsweetened Applesauce

Sleep:
8.5 hours plus an afternoon nap :)

Day 12

Thank god it's Friday.  This has been a killer work week and I'm sure the effort will continue throughout the weekend. But it's Friday night. I've got a solid workout and work day in. The baby is asleep. Now I'm going to rest and relax.  Since I was lame, and didn't take any pictures today, I've decided to include a fun little video carbohydrate digestion and insulin resistance.  My gym posted this video a few days ago and I found it pretty entertaining.

As far as meals go, today was a bit backwards.  The lovely wife and I decided to get together for lunch since our time alone together has been diminished with the new addition in the household.  We decided to hit the Penn Avenue Fish Company in the strip since their menu looked awesome and fish is the paragon of Paleo.  It was the first time that either of us had been to this establishment and we were both exceptionally pleased.  I went with the "Energy Lunch" which consisted of a generous portion of the freshest grilled salmon I have ever tasted, a spicy ginger carrot salad and green beans in an apple cider vinaigrette.  The lovely wife ordered a shrimp and crab pizza.  I was a little nervous that the veggies that came with my meal might be coated in non-paleo goo (syrup, etc.) so the lovely wife agreed to be a taster for me.  I'm happy to report that their was no detectable trace of sugars and the like.  The spicy ginger carrot salad was delicious.  I'm going to try to replicate this one at home.  It consisted of carrots, grated ginger, and what I believe were habanero peppers.  The Paleo food I was eating was so incredibly good, I barely noticed the lovely wife scarfing down her entire pizza.  She reported - between swallows - that it was fantastic.  Although I did not partake, they had some awesome looking sushi, various chowders, and everybody's favorite: fish tacos.  I definitely recommend this place.

As the lunch was concluding, I realized that I didn't bring any snacks to work.  Since we were in the strip district, we decided to hit up Penn Mac (warning turn your speakers down before clicking that link).  Inside I found a delightful assortment of reasonably priced snacks to take back to my office.  I purchased a bag of cashews, some blueberries, a bag of baby carrots, and some blood oranges.  By the end of the work day I had consumed most of them :).  I also found that they sold almond flour (blanched almond finely ground into a powder) so I stocked up on it.  I sense some Paleo pancakes in my future.

Since I was a PM snack piggie, I wasn't very hungry come dinner time.  Since the lovely wife was interested in doing some poaching (eggs, not elephants),  I had a single poached egg and a small piece of ham before calling it a day.

Metrics:
Weight: 179.5 lbs [-7lbs]*
Body Fat: 11.0% [-2%]**
Measurements: Chest 39.5" [-.5"] Waist 34.5" [-1"] Hips 37" [Unchanged]

Workout:
-Buy In-
Squat Clean Skill Work
-WOD-
Every Minute On The Minute For 20 Minutes Do:
3 Squat Cleans
7 Push Ups
*Every 5 Min Add or Subtract Load
-Cash Out-
Mobility Stretching

This workout was taxing but a lot of fun.  I usually enjoy workouts that require a bit of strategy.  Each round was relatively easy, but keeping it up for twenty minutes with little rest is grueling.  I decided to start light (95lbs) for the first five rounds and then incremented the weight to 105lbs for the second and third five minutes.  The final five minutes I used 115lbs.  In retrospect I could have gone heavier, but I still got a tremendous workout where I was constantly moving.

Food Journal:
Post Workout: Whey Protein Shake mixed with water
Breakfast: 2 Chicken & Apple Sausage Links
                  3 eggs scrambled
Lunch: Grilled Salmon
             Spicy Ginger Carrots
             Green Beans w/ Apple Cider Vinaigrette
PM Snack(s): Cashews (a whole lot of them)
                    Blood Orange
                    Baby Carrots
                    Blueberries
                    More Cashews
Dinner: 3oz Ham Steak
              1 Poached Egg
Sleep
8 hours - the new streak continues

Day 11

I woke up this morning intending to go to an 8AM workout at the gym.  This is much later than my normal workout of 6AM so I decided I'd eat a little something that would be gentle on my stomach.  I then opened up my laptop to get a few things done for the work day.  When checking my email I realized that I had a lot on my plate and today was not a day to come wandering in at 10AM.  So I made a change of plans and decided to catch a run after work instead.  With the morning all out of whack, I forgot to grab my lunch on the way out the door to take Annabelle to daycare.  I ended up making it in to work on time but by noon I was starving.

After considering all of the local options, I decided on one of the nearby Mexican food restaurants.  I knew that they had a fajita salad option on the menu that I could fit into the Paleo framework.  I opted for a steak fajita salad with no cheese or sour cream.  The result was a nice bed of leafy greens, beautifully  seasoned steak strips, grilled onions, some spicy salsa and guacamole.  I skipped out on the dressing - it really didn't need it.

After work I hit the treadmill because the weather here has been cold and there is a significant amount of snow on the ground.  By 6:30PM all the energy I received from lunch had worn off and my run on the treadmill was pretty grueling.  I pushed hard just to get the 6 miles in.  This wasn't discouraging though, because I knew I didn't fuel myself properly.

Dinner was a filet of wild caught Alaskan salmon seasoned with dill and lemon pepper with a side of steamed broccoli. 

Workout:
6 mile run - a bit slower than I would have liked, but I gutted it out.

Food Journal:
Breakfast: 1/2 Banana
                  2 eggs (scrambled)
Lunch: Steak Fajita Salad
Post Workout: Whey Protein Shake mixed with water
Dinner: Baked Salmon w/ Dill & Lemon Pepper
              Steamed Broccoli
              Almonds
              1/2 Banana

Sleep:
8 hours - finally

Day 10

I have now reached the 1/3 milestone of the challenge.  Several pounds dropped, looking lean, and one bad long run.  All things considered it's been pretty good run so far.  My biggest obstacle this week is not the diet itself but the lack of sleep.  Hopefully I can fix this soon.

Wednesdays at work are always trouble for someone following a Paleo diet.  We have weekly seminars at our building and our work provides pizza for everyone.  Relax, deep breaths, I didn't partake.  But the smell completely permeates our entire building.  Talk about tempting.

Dinner tonight was another recipe from the Paleo Solution.  Tonight was crock pot pork loin.  I love slow cooker recipes.  Just set it and forget it...or sometimes you do those in the opposite order and you get to work only to scratch your head and wonder..."Did I turn the crock pot on?"..."I'd hate to waste an entire roast"...calling up neighbor..."Can you break into my house to make sure the crock pot is on?"...waiting...waiting..."It is? Whew!"

Anyhow...here is the recipe for those inclined to try it:

• 1 lb Pork Loin
• 8 oz Tomato Sauce (no sugar added)
• 3 medium Zucchini
• 4 cups Cauliflower
• 2 tbsp Basil

Throw all of the above in a crock pot. TURN IT ON. Let is cook for the day.  Enjoy when you get home.*

Tastes better than it photographs - I promise

*warning according to the lovely wife, the cooking cauliflower might make your house smell like it belongs to an old lady.

Workout: 
A late night 6 miler - I'll be hitting the gym for a WOD tomorrow morning.
Food Journal:
Breakfast: 3 eggs scrambled
                Blackberries
AM Snack: Walnuts
Lunch: Avocado wrapped in turkey breast
           Carrot Sticks
PM Snack: Orange
Dinner: Slow Cooker Pork Loin w/ Cauliflower and Zucchini
            Strawberries & Almond Butter
         
Sleep:
7 hours - getting better - but not there yet.

Day 9

Work has been insanely busy recently.  I've been putting in a good 10-14 hours a day this week.  Life was further complicated by a trip to the dentist today.  No cavities or anything like that (I'm a stickler for flossing) but it just removed a few hours from an already busy day.  While the schedule makes it very difficult to execute many of the delicious Paleo options I've found on others websites, the strength of the diet is that if you have a well stocked pantry and fridge you can whip up some decent meals with little thought or planning.  The dinner that I consumed tonight is the perfect example of that.

Pac-burger hovers atop the slaw

  

The protein from this meal couldn't be any simpler.  A hunk of organic lean ground beef shaped into a patty, seasoned with some black pepper and garlic and fried.  Even a caveman could make it.  What made the meal into something much more exciting (and nutritious) was the side vegetables - Indian style slaw.  Making the slaw was very simple thanks to the good folks at Giant Eagle.  They sell bags of prepackaged broccoli slaw.  For those of you that might not know broccoli slaw is more or less like coleslaw with broccoli taking the place of the cabbage.  Basically the bag contained a bunch of julienned broccoli stalks, carrots and a bit of red cabbage.  The recipe for this dish comes from Robb Wolfs book and is as follows:

• 1 bag broccoli slaw
• 1 cup fresh diced tomatoes (optional)
• 1 Tbsp olive oil
• 1 tsp mustard seeds
• 1 tsp cumin
• 1/4 tsp turmeric
• 2 Tbsp lemon juice

Heat 1 Tbsp of olive oil over medium heat in a skillet, add 1 tsp of mustard seeds. Cover and cook until the seeds stop popping. Next, add the whole bag of slaw, the tomatoes (if using), plus 1 tsp cumin and 1/4 tsp of turmeric. Saute for 3-5 minutes, tossing occasionally, until the slaw is soft. Add 2 Tbsp of lemon juice. Stir and serve.

I really liked the crunch of this side dish.  I ended up eating two mountainous helpings.  I think next time I would add just a touch more of the seasonings to the mix. Dessert was blackberries.

 

Annabelle smash!

 

Workouts
Rest Day - somewhat unintended, but very much needed - I'll just do some workout shuffling this week.

 

Food Journal

 

Breakfast: 2 eggs (fried)
                2 Chicken & Apple Sausage links
                1/2 cup Blackberries
AM Snack: Almonds
Lunch: Left over Salmon
PM Snack: Carrot Sticks
Dinner: 2 Lean Beef Burgers ~ 1/2 lb
            A mountain of indian style slaw
            Blackberries
            Carrot Sticks w/ Almond Butter

 

Sleep
6 Hours - not a good week for sleep so far :(

Day 8

The good news is that after some food and rest I felt much much better today.  The bad news is...well, there is no bad news.  The catastrophic long run is behind me and I've learned a few lessons from the experience.  The main one is that I should fuel myself a little bit better both before, during and after the run.  A little bit of simple arithmetic reveals that I ate about 300 calories the morning of the run and likely burned about 1500 calories during the run.  My strategy for next week is to pack myself some orange slices and maybe a banana (gasp - lots of sugars, I know).  The other mistake I made was downing my protein shake so quickly.  I was thirsty as well as hungry after the run and I should have had much more water first.  I think there wasn't enough blood circulating to my stomach from all the exercise, and that lead to the queasy feeling.

Sorry there are no pictures again today, we ended up getting a monster snow storm and I didn't make it home until very late.  Dinner was hastily consumed and I didn't think to take any pictures.  I promise there will be some tomorrow.  As a substitute, let me present you with some....

Metrics

Weight: 180.5 lbs [-6lbs]*
Body Fat: 10.5% [-3%]**
Measurements: Chest 39.5" [-.5"] Waist 34.5" [-1"] Hips 37" [Unchanged]
*6lbs in 8 days - there is no way I'm getting voted off the island. :)
 **I'm measuring body fat % using electrical impedance from a Tanita scale and is highly noisy subject to my hydration level.  I do take my measurements at the same time every day to help mitigate this effect.

Workout
-Buy In-
2 x 12 Good Mornings
-WOD-
Hero workout "Roy"
Five rounds

• 225 pound Deadlift, 15 reps
• 20 Box jumps, 24 inch box
• 25 Pull-ups

-Cash Out-
50 Ab Mat Sit Ups

I completed this workout in 19:55.  I scaled the deadlifts and did 185lbs.  I used the 24" box for the first two sets and then dropped down to the 20" one.  I started the pull-ups with a blue band and finished with a green one.

Food Journal
Post Workout: 1 Whey Protein Shake mixed with water
Breakfast: 2 eggs over medium
                  2 Chicken & Apple Sausage Links (I know...how original :p)
                  3/4 cup of Blueberries
AM Snack: 1/3 cup of almonds
Lunch: Carrot sticks
             Avocado slices wrapped in turkey breast 
PM Snack: 1 Orange
Dinner: 5oz salmon
              Field green salad with tomato and walnuts

Sleep
Sadly only about 6 hours.  A very unhappy baby night :(