Crossfit Norwest, Raw strength and conditioning and Barefoot Evolution Discussion Forum

[Christiep]

Wednesday 7th April 2010

BREAKFAST
Scrambled Eggs with Tomato and Spinach Leaves
1/4 Cup Nuts
LUNCH
Tuna Salad
DINNER
Chicken Madras (NO rice or bread)
(Went to Indian restarant for my husband's birthday!)

Thurday 8th April 2010
BREAKFAST
Eggs
Strawberries
1/4 Cup Nuts
LUNCH
Tuna Salad
DINNER
Pork Loin Chop
Brocolli
Sweet Potato

[kez]

hey christie, great work on the clean eating! To answer some of your questions: fat has a bad rap because a - gram for gram its very calorie dence and b - some fat such as saturated and transfat cause heart desease and cancer. Your diet should be geared to weight loss as aposed to dan who is fueling for the next wod (which he'll lose), so the trick is to create a deficiency in calories in vs calories out. but its not all that simple. as you know from our diet lesson in order to reduce fat the real key is controlling insulin response (the hormone that triggers storing blood sugar as fat). do this simply by eating only low gi carbs (normally whole, natural and unprocessed foods), reducing the amount of carbs to fat / protien ratio. because fat is calorie dence and the plan is to reduce calories you my think simple ill just reduce/ eliminate fat in my diet but this will have a negative effect, because eating fat will cause your body to produce homones that are needed to turn stored fat into free fatty acids (the fat we use as energy). so put simply to burn fat eat fat. to stop putting on fat reduce carbs and NO sugar. protien is needed to repair and build muscle and other body tissues. eating protien will help normalise blood sugar(thus controlling insulin spikes) this staves of hunger(makes it easier to reduce calories) and builds muscle(so we can burn more calories). it is recomended to eat solid food within 1 hour post exercise so 45mins post workout is fine just dont miss meals. i dont think you need to use protien powder they are for people looking to gain weight not lose it, keep eating clean foods they will help more in reaching your goals. remember its not just the number on the scales but the % of lean body mass thats important.

[Christiep]

Thanks for your reply Kez.
OK great that makes alot of sense, thank you.

I have been thinking over the past few days and have decided that I need to continue with my food diary.
Over the past few weeks since the challenge finished, I have become a little relaxed with my eating and sometimes missing meals.
It's pointless for me to be going into train everyday and smashing myself and then letting myself down by not eating correctly.

My food diary made me think about everything I ate as I was accountable. I still have a long way to get to my goal and I dont want to give myself the opportunity to slip back into my old ways. I am also going to monitor my measurements and weight (I have body fat scales and will monitor the lean body mass as Kez suggested below) on a regular basis to ensure that I am getting my food right. Again, I just need to be accountable to myself and wanted to write this on a public forum so that I am committing to myself.

Thanks

[kez]

Good work Christie keep us posted with your progress.

[adrian]

Re: fats; this article is worth a read: http://www.nytimes.com/2002/07/07/magaz ... gewanted=1 basically says that the science on saturated fats causing heart disease etc. is a bit dodgy. Inflammation seems to be key, and yes a diet only composed of saturated (omega 6 fats) will contribute to this - but dont be as scared of saturated fats as "conventional" wisdom would have you to believe. A calorie is not a calorie as Kez has rightly pointed out.

its a long article, and the book that was released after is even denser, but if you're interested in nutrition its worth a look at I believe.

[Christiep]

Thanks Adrian, Will definately check it out!

[Christiep]

Monday 23rd August 2010 - DAY 1

Over the last week or so, I have been thinking about my food, and I need to be totally honest with myself and give myself a kick up the bum!
It's not good enough, too much processed or junk food has been eaten and I decided that as of today, no more.
I spoke to Rob about it this morning and also adding it here so that I become accountable again. I just want to get to goal and lose my weight!

I go in every morning and push myself and train my heart out and then let myself down with bad food choices. I have started my food diary and will track EVERYTHING i eat.
If I cheat and dont write down exactly what I eat, I am only cheating myself and if I do eat something that I shouldn't well I deserve the kick up the bum!

* The supplement that I am currently taking under the advice of a naturopath due to a few medical issues I have.

PRE WORKOUT
1/2 Medium Sized Banana

6AM WOD

POST WORKOUT
1/2 Medium Sized Banana

200ml Orange Juice
SUPPLEMENTS
- 15mls Liquid Iron
- 15mls Liquid Fish Oil
- 1 x Digestive Enzyme (tablet)
- 1 x Adrenoplex (tablet)
- 1 x 500mg Vitamin C

BREAKFAST
Omelette (2 x Eggs, 1/2 Cup tomato and mushrooms)
1 x Green Tea (no milk or sugar)

MORNING TEA
95grams Tuna
6 x Macadamia's (unsalted)
3 x Large Strawberries (Half Punnet)
1 x Green Tea

LUNCH
150 grams Steak
1 Cup Brocolli & 4 x Brussel Sprouts - Stirfryed in Extra Virgin Olive Oil, garlic, Chilli and mixed herbs.
1 Tablespoon EVOO drizzled over
Lunch was so nice, really enjoyed it and so full now!

DINNER
2 x Lamb Loin Chops
1/2 Cup Cauliflower & Brocolli
1/2 Carrot
1/4 Cup Pumpkin

WATER
2.2 L

[Christiep]

Tuesday 24th August 2010

PRE WORKOUT
1/2 Medium Sized Banana

6AM WOD

POST WORKOUT
1/2 Medium Sized Banana

200ml Orange Juice
SUPPLEMENTS
- 15mls Liquid Iron
- 15mls Liquid Fish Oil
- 1 x Digestive Enzyme (tablet)
- 1 x Adrenoplex (tablet)
- 1 x 500mg Vitamin C

BREAKFAST
Omelette (2 x Eggs, 1/2 Cup tomato and mushrooms)
1 x Green Tea (no milk or sugar)

MORNING TEA
95grams Tuna
10 x Macadamia's (unsalted)
1 x Kiwi Fruit

LUNCH
2 x Lamb Loin Chops
1/2 Cup Cauliflower & Brocolli
1/2 Carrot
1/4 Cup Pumpkin
1 x Green Tea

DINNER
150 grams Almond crusted Chicken
1 Cup Spinach leaves
1/2 Tomato
1/2 Medium Cucumber

WATER
2.4 L

I am not feeling hungry at all, other than when its getting close to the next meal time. Missed afternoon tea today as Lunch was a little later than planned but also wasnt hungry.

[Christiep]

Wednesday 25th August 2010

PRE WORKOUT
1/2 Medium Sized Banana

6AM WOD

POST WORKOUT
1/2 Medium Sized Banana

200ml Orange Juice
SUPPLEMENTS
- 15mls Liquid Iron
- 15mls Liquid Fish Oil
- 1 x Digestive Enzyme (tablet)
- 1 x Adrenoplex (tablet)
- 1 x 500mg Vitamin C

BREAKFAST
Omelette (2 x Eggs, 1/2 Cup tomato and mushrooms)
1 x Green Tea (no milk or sugar)

MORNING TEA
80 grams Leg Ham
10 x Macadamia's (unsalted)
1 x Kiwi fruit

LUNCH
100 grams Almond Crusted Chicken
1 x Apple
1 x green tea

DINNER
Chicken and Vegetable (brocolli, Cauliflower, carrots, spinach) Stirfry with Garlic and Chilli

WATER
2 L

[Christiep]

Thursday 26th August 2010

NO WOD today as I hurt my knee and have a major migraine

200ml Orange Juice
SUPPLEMENTS
- 15mls Liquid Iron
- 15mls Liquid Fish Oil
- 1 x Digestive Enzyme (tablet)
- 1 x Adrenoplex (tablet)
- 1 x 500mg Vitamin C

BREAKFAST
Omelette (2 x Eggs, 1/2 Cup tomato and mushrooms)
6 x Macadamia's (unsalted)
1 x Green Tea (no milk or sugar)

LUNCH
100 grams Almond Crusted Chicken
1 x apple
1 x green tea

AT
1 x Green Tea

DINNER
Bacon & 2 Eggs

WATER
2.4 L

Didn't feel hungry much today due to the migraine, just tried to drink plenty