Whats Next??? Nicole

So I am hoping that you guys have seen so far from this blog that the way I eat, train, live, etc...it is a way of life. Its not a fad. Its not a diet. Its not a temporary thing. I live, eat, and breathe this stuff. Everyday. Also I am always setting new goals for myself. Dec, Jan, and Feb are months of "Off Season" so to speak. They are months out of the year that I wont be competing and I will probably only have one photo shoot in early Dec. Therefore, these months are a great opportunity to put on some new muscle mass. That is what I will be tracking for you guys for the next 12 weeks. As of now I am about 24 weeks from the 15th Anniversary Tri Fitness World Challenge in St Petersburg FL. I will spend 12 weeks adding muscle to my body and 12 weeks leaning out. I will have a few smaller CrossFit competitions I will doing in the first 12 weeks.  I will also be adding my fitness routine practice once a week in Jan, yoga once/week in Jan, and I will be focusing on my Pose method and Sprint work running as well.
Hope you will follow along!

After pic

So since I did say I was gonna do this I guess I will.

I really haven't changed a lot of how I really live.  Only started the Max Fit, Max Recovery, having the Perfect Protein immediately in the AM that was fermented with Probiotics and started CrossFit.

So I guarantee that the main thing that has helped me lean down is the CrossFit!  See I have mainly trained more for endurance and distance. which does cause increases in cortisol and decreases HGH and Testosterone.  So now that I am doing higher intensity workouts, only 2 days a week on top of my usual running, I have seen my overall strength, speed, endurance increase.  So I really like CrossFit!  Before I would do a MAxT3 on occasions, like 1/wk but not as hard as I do when your at the CrossFit gym which allows for more of a "competitive" environment which is a big help for me when I workout.  So here ya go.  Now though again once my CSA box in done for the season and I have to start purchasing all my meals from the store, etc. I will be doing a ketogenic diet and that will allow me to lean out quite a bit more!  So I am excited about that and I will post pics after that and keep you update each day I do that!

I will actually be starting this diet the week after Thanksgiving.

Nicole Preps for Thanksgiving

With Thanksgiving being only a few weeks now I have already sat down and started making my menu! I will be sharing with you guys recipes/pictures/videos/etc for how to have a clean, grain free, dairy free, gluten free, artifical free,  healthy Thanksgiving meal! No reason to throw away all your hard work and your standards for clean eating just for one day of gluttony! We have all experienced the Thanksgiving Day "high and low" from eating crap food and stuffing our faces more than our bodies are prepared to process out! Hoping you guys will follow along and take some of these ideas and recipes and apply them to your Thanksgiving Celebration this year!

Menu:
Garlic and Herb Infused Turkey
Orange Glazed Duck
Sweet Potato Stuffing
Cauliflower Mash "Potatoes" with Mushroom Gravy
Cranberry Sauce

Finger Foods/Appetizers:
Hummus with Paleo Crackers and Veggies
Winter Salad w/ apples, candied pecans, avacodo, and figs
Deviled Stuffed Eggs

Dessert:
Pumpkin Pie with Coconut Cream
Apple Pie w/ Almond Crust
Homemade Vanilla Bean Ice Cream
Almond Coconut Truffles

Last Few Days

Last few days have basically been the same.  Ive been a little busy so didnt workout today.  WOD on Thurs was good and then a track workout.  my 400m time was SLOW! like 1:10.  Gotta get that down!

I have really enjoyed my homemade coconut milk ice-cream!  I highly suggest that!

Started supplementing with Aloe Vera Juice.  Known to increase endurance through increasing the ability of the red blood cells to carry oxygen.  Also good for the digestive tract.  I mix it with my kombucha.

I will hopefully do a kombucha making video tomorrow.

I plan a 20mi run also in the morning with my sis and brother in-law.  6am meeting other runners so if anyone wants to "participate" we will be running from Beach Haven winery.

Turnips and radishes have been the seasonal veggie lately.

Other than that no real changes.

I had a few blue corn tortilla chips with salsa one evening. Also my sis made some cookies but they were actually made to be fairly healthy so when I can get it I will post that recipe.

TTYL

Dale Is Back

I have been out for the weekend with no computer internet access. Was at a Maximized Living seminar.  It is amazing how far we have come over the last few years but at the rate we are going we WILL cahnge the way health care is delivered in American and then the world!

So pretty much I ate all lunches at whole foods - lots of kale and salad. Almost the same things I eat at home.  Drank kombucha and juiced veggies a lot as well.  continued to take all my same supplements. Had some wine at dinner each night.  Also had bottled water to avoid any chlorine and fluoride in the water.  Dinner was "fine" dining at Moon Fish Grill and Tempano, in Orlando.  I had Grouper with steamed veggies one night.  A half fire roasted chicken the other.  

Workouts: Thurs - ran 7 mi, Fri- ran 4-5 at a very hard pace!!(ML docs tend to be very competitive so we were basically racing!), Sat- group MaxT3 workout, Sunday- just a little yoga with my girl friend. Monday- 3.5 mi with 1 mi @ 6min pace.  Today- 6 hill repeats at full sprint.  

meals at home were deer steak and salad both days.  Dinner yesterday was salmon patties and more salad.

Pic above was dinner along with a Salmon patty.

Nicole-Day 4

Starting Day 4 I can already see my waistline coming in. Abs still arent completely popping yet but def getting tighter and more vascular.
6am-Woke up to take Cell Detox and went back to bed
8am-Awake
815:Smoothie: 2 strawberries, Handful blueberries, ice, water, 2 scoop whey protein, 1/2 can full fat coconut milk. 4 egg whites. Juiced: 2 celery, 2 green peppers, 1 lemon, 2 cucumbers, 1 bunch of kale.
830-BM
12pm-Handful of almonds, blueberries, dried apples
130pm-Smoothie: 4 strawberries, 1 scoop whey, ice, 1/2 can full fat coconut milk, cinnamon. 1/2c coconut eggnog.
5pm-6oz chicken, stuffed w spinach, mushrooms, granny smith apples. 1c sauteed veggies with coconut aminos, sea kelp season, and sesame seeds.
730pm- 1/4c vanilla bean coconut ice cream on a gluten free sugar cone
930pm-Body detox
10pm- Bed

Nicole-Day 3

430am-Awake
435-BM
445-1scoop whey fermented w 1 tbsp probiotic. 6 oz almond breeze, 10 oz water.
530-10mins of Jump Rope Drills
730am-Smoothie: 1 scoop whey, ice,water, 1/2can full fat coconut milk, tumeric, cinnamon, 1/4c rasp/blueberries. Sauteed 2c spinach and mushrooms. 3 egg whites. Juiced: 4 cucumber, 1 lemon, 3 carrots, 1 ginger, 1/2 granny smith apple.
9am-10mins of Jump Rope
10am-WOD-www.crossfitsolafide.com
11am-10mins of Jump Rope
1215pm-2 tbsp almond butter, 2 eggs, 2 cups spinach sauteed
230pm-4oz chicken. Juiced: 2 celery stalks, 2 green peppers, 2 cucumbers, 1 lemon
430pm-1/2c coconut milk egg nog, 1/4c coconut milk, 1/2 tsp cinnamon. Small serving of homemade spinach and egg quiche.
7pm-Having a Girls Night Out with some friends at the Looking Glass. I will be having a Crab Cake salad minus the almonds, oranges, and no dressing. I will be adding an extra cup of argula and spinach mix to it. Also ordering sweet potato fries and a hot chocolate minus the cream and drizzle.
10pm-Body Detox
1030pm-Bed

Day 2- Nicole

430am-Awake
432-BM
445-1 scoop whey fermented with 1 tbsp New Chapter powder probiotic overnight in 6oz choc unsweeted almond breeze, 10oz water.
530am-WOD-www.crossfitsolafide.com
I had 32oz homemade ginger and green tea with creatine and max recovery mixed in and 9oz of coconut water (I drink Taste Nirvana Coconut Water)before/during my WOD.
645am-2 scoops whey fermented with 1 tbsp probiotic in 16oz water.
715am-Juiced: 1 green bell pepper, ginger root, 1 lemon, 1 granny smith apple, 4 cucumbers, 3 carrots

1030am-BM

11: 3 gluten free pancakes, 1 tbsp real butter, 2 tbsp raw honey. 1/2c kombucha.

230pm: 3 egg whites, 2 pumpkin chip cookies

530pm: 1 scoop whey with 1/2 can full fat coconut milk, 1/4c frozen blueberries and raspberries, cinnamon, tumeric, ice and a little water. Made into a smoothie.

8pm: 4oz chicken, 1c sauteed mushrooms, 1c sauteed spinach in 1 tsp coconut oil

10pm: Body detox and Bed

Nicole-Day 1- Mean Lean Machine

430am-Awake
432-BM
445-1 scoop whey, 1 scoop probiotic, fermented overnight in 6 oz choc almond breeze and 10 oz water.
730-3 eggs scramble, 1 pumpkin paleo krunch bar, 1/4c kombucha. Juiced: 2 zucchini, 1 lemon, 1/2 granny smith apple, 2 green bell peppers.
10am-WOD-www.crossfitsolafide.com
11am-1 scoop whey, 1 scoop probiotic, 1 scoop greens super food with cocoa, 6 oz choc almond breeze, 10oz water. Fermented since 715am.

Post Marathon Picture. My belly is the result of 5 days at 80% Carb Loading. You will notice the belly fat in the "pooch" area and the thicker waist line. I only carb loaded for 5 days and consumed "clean carbs" meaning sweet potatoes, gluten free pancakes, higher glycemic fruits, dates, honey, gluten free rice flour pasta, etc.
130pm-Paleo krunch pumpkin bar. Juiced: 2 zucchini, 1 green pepper, 1 lemon, 2 cucumbers. Also had about 20 oz of ginger and green tea.
Making chicken, brocolini, and mushrooms for dinner tonight....here is a quick preview of how to make a chicken!
430pm- 12 almonds, 1 scoop whey with 10 oz water and shake of tumeric and cinnamon, 10 raspberries

8pm- 4 oz chicken breast, 1c sauteed portabello mushrooms in 1tsp coconut oil, 8 large brocolini spears, 1/4c kombucha

10pm- Body Detox

1015pm-Bed

Tuesday-Nicole-Transitioning

Hey hey! I'm baaaaaaaaaaaaaack!!!  ;)
Ok so I just ran a Marathon...lol....that is just nuts. People that know me know how much I loathe running. But I felt strong! Honestly could have kept running and running. Felt a little like Forest Gump. My nutrition was spot on. I ran with 2 containers coconut water, 1 container of coconut milk mixed with 2 tbsp raw honey. I also ate a date every 2 miles after 16miles. It was a pretty yummy run! I did not stop for any of that yuck they pass out (gatorade, jelly beans, goo, donuts, etc) I did however stop a few times to potty since Aunt Flo felt it was neccessary to stop in for a visit the day before my long run. I also stopped to take a few one arm handstand and other pics along the way...hey it was DC people! Some amazing sights!
Ok now back to blogging about the stuff you really care about.
4:26am-Woke up without an alarm
428-BM
435-1scoop whey, 1 scoop probiotic. Feremented overnight with 6 oz choc almond breeze no sugar added, 10 oz water. 1/4c kombucha from Whole Foods. I buy it by the gallon jug down there. They have "Fire" and "Air" I really like the Air so thats the one I buy. One of these days Dr Brown is susposed to be posting a video on how to make your own Kombucha....hint hint....
730am-3 gluten free pancakes, 1 egg, 1/4c kombucha, 1 tbsp raw real butter, 1 tbsp raw local honey. Juiced: 1 cucumber, 1 green bell pepper, 1 lemon, 1/2 granny smith apple, 1/2 aloe vera
Today has officially been a bad, yucky, terrible, no good day.
Ever have those days?? You just want to throw the towel in .... give it all up....
I am reminded today of His great love.
Romans 5:3-5 "Not only so, but we also rejoice in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope. And hope does not disappoint us, because God has poured out his love into our hearts by the Holy Spirit, whom he has given us."
830am-BM
10am-2 Pumpkin Paleo Krunch Bars, 1/2c Kombucha
12pm-1 scoop whey fermented with 1 tbsp probiotic, 6 oz choc almond breeze, 10 oz water
2pm-1/2c raspberries, 1/2c Kombucha
530pm-1 greek yogurt, 1 egg white, 1 tbsp raw honey
I havent had much of an appetite today. Not working out today either. Keeping things simple and laying low. Took a bath tonight and had 1c 12 Rouge sparkling water it was pretty delish! Also ate 3 squares (about 1oz each) of Endangered Species dark chocolate.
730pm-1 scoop whey protein with water and cinnamon
930pm-body detox
10pm-bed

WOD was tuff today.  5:18mi, 500m/1:39 row, 85 push-ups, 4:10 sit ups, 75 wall balls, 48 dblud.

Double unders were more like lashings!  I suck at those.

omegas, max fit, and perfect protein before workout.
3 strawberries, half cup blueberries, coconut milk, goats milk kefir, cinnamon - smoothie after WOD

Cinnamon is one of the super foods!  It has some of the highest amounts of antioxidants of any spice!  I use it generously.  It really helps with blood sugar regulation so since Nov. is diabetes "awareness" month I think everyone should be told the amazing benefits of cinnamon.  Just a quick note, the American Diabetes Association says that "cinnamon has NO PLACE in the treatment of diabetes"!  ARE YOU KIDDING ME!!!  See this is what people need to start realizing.  These "ASSociations" are not actually out for the best interest of the patient/people, they back big pharma and they hawk drugs!  The ADA strongly supported the drug Avandia which they claimed was a CURE for diabetes but then after so many years of people DYING they found out the drug companies lied about the research and the drug had a HIGHER MORTALITY rate!

Sad that something like cinnamon, a non-toxic, very effective antioxidant that could help a lot of people is not supported by the ADA who many diabetic hold as being the "end all be all" in diabetes information!

homemade re-fried beans and ground dear meat for a stack.

30 swim at the pool

lunch - stuffed bell peps with deer meat and oats

juiced 1 beet, 4 celery stalks, 3 carrots, ginger, granny smith apple, lemon

green tea, cell detox, Vit. C

dinner- egg plant parm. with deer meat and feta cheese on top.  This was really good!
    - Sliced egg plant, "breaded" with italian seasoning, black pep, sea salt, and almond flower then baked for 5 in on each side.
   - 2 lbs ground deer meat with chopped garlic, onions and browned in skillet, then added tomato sauce to it.
   - lay egg plant out in glass baking dish and cover with meat
   - sprinkle a little bit of parmesan cheese on it and bake for 35 min.
   - spread feta cheese on top(just a little) then eat and enjoy!

We also experimented with pumpkin, almond, protein cookies and made some into raw balls! So when we try them I will let you know how they came out and give the recipe up!

Monday-
Juiced: 2 carrots, 1 granny smith apple, 3 celery stalks, 1 beet
1 egg over easy with turmeric\
Max fit, omegas
green tea
lunch- dear steak, homemade hummus and lettuce, red radishes, 3 squares of dark choc.
hummus: (sun dried tomatoes, basil, chick peas, lemon juice, olive oil, sea salt, black pepper)

Drugs dont help diabetes patients hearts!  Also the video should help further understanding of how chiropractic/taking care of your spine is an essential to a healthy lifestyle.

Weekend
So, sorry I havent kept up over the weekend.  I really think most of you are getting the picture as far as what I eat, and the supplements that I take.  So the main things I am going to blog about from now on are what has changed, why I eat what I eat/supplement with, and the other factors that I focus on to keep me healthy.

So I love racing/competing!  Sat. morning was the AP 5k.  Finished 4th with a time of 18:05.  So very pleased with that.  course was just a little long.  I felt very strong!  I feel a big difference in my muscle soreness after my races and workouts.  I am not sure if this is because of the Max fit, Max recovery, or the 2 CF WOD's each week I have now incorporated.  Though I am not typically sore after the WODs either so I am thinking that the Max Recovery has been helping with what it should, which is reducing post workout inflammation and increase tissue recovery.   I know for a fact though that the biggest gains in speed have been from the CF.  This has given me a lot more muscle endurance and power in my run!  I need to focus just a little more on my run training and then I feel as though I will have a much better tri season next year!  Also ran 6.5 mi today.  The CRC(Clarksville Running Club) has a 5k fun run/race the last sunday of each month at 3pm.  come on out for some friendly competition!

Meals were basically the same - eggs for breakfast, granny smith apple, smoothie before race, deer steak.  I had deer liver the night before the race, I wanted to try that because liver has a lot of iron and B Vit.'s in it.  Not sure if it helped or not.

Turnip fries - just slice turnips into french fry sized pieces and then bake in the oven on a medium to lower heat till somewhat crispy on the outside.  We just added sea salt and they were really good!

Made venison burgers with sliced onion and diced garlic in them.

Curry lentil soup w/ quinoa - Lentils, curry, coconut milk, onions, pepper, sea salt, cayenne, mixed into a pan and simmered till lentils were soft enough and then poured over the quinoa. REALLY GOOD!

Felt kinda funny on Sat. because I set up a table at the "Fright on Franklin" trick or treat for the kids and handed out real fruit candy from "yummyeath inc." and then handed out flyers to the parents about our diabetes talk I will be doing at the office on Nov. 7, at 6:45pm in my office. I actually had one parent make a smart remark because I was telling all the kids that the candy was made of real fruit and that it wasnt gonna be "as bad" for them as the other candy.  I guess one dad thought I was trying to tell the kids that their parents were hurting them or something.  Not real sure.

Couple more pieces of dark choc.  Also choc coconut milk ice-cream!  Barely ever have this stuff but I do like it occasionally.

I plan to take another pic in the next day or so but really havent been trying to lean out that much.  just basically living out my normal life and just adding in CF. I have gain muscle definition I feel.  I plan to "lean out" with a ketogenic diet after my CSA box of veggies stops coming.  I just cant let my veggies go to waste!

Oh if any one wants to come to the Diabetes talk on the 7th at 6:45pm, call the office to reserve a seat: 931-591-2010.  Free to the public and we will be looking at how to reverse diabetes through chiropractic, nutrition, exercise, detox, etc.

Some may ask how does "chiropractic" help diabetes. Well I use a study done in the Journal of Surgical Neurology International from Sept. 2, 2010: "Type 2 diabetes, a central nervous system etiology." In this research they did de-compressive surgery to diabetics brain stems and were able to instantaneously improve blood sugar regulation and reverse it in some patients. See instead of using surgery to remove pressure from nerves and the spinal cord when I adjust people and teach them postural alignment exercises we can take pressure off and then allow the body to regulate and maintain the bodies blood sugar and other physiological function just as well!

Alright well good night!

BLOGGING

I am finding it almost impossible to keep up with this blog while away.  :( 
I am a bad blogger. lol. Seriously sorry guys. I will re commit on Monday I promise.
Some things to note:
80% of my diet for the last 2 days and next 2 days will be and have been carbs. Gluten Free pancakes, Couscous, Gluten Free pasta, Sweet Potato, and higher carb fruits/veggies. The other 20% is protein with the occassional fat. I havent worked out at all since Thursday. No CF, No Running. Just been resting my body. I will keep you posted on how I do on the Marathon. The temp here is currently below freezing...should be fun. I will be running with coconut water, coconut milk, dates, and honey for energy and electrolyte replensishment. I will also be running with coconut oil on my feet and ankles to improve the circulation. I will be wearing Sivargis compression socks that have been specifically measured to my feet and calves. I will not be wearing my minimialist shoes....undecided on which shoes I will be wearing at this point. Up in the air between Brooks or Asics.

Day 30 - Dale
I will post current pics later today.  I personally havent tried real hard to "cut" weight or lean out.  I have mainly just included CF and some higher intensity racing/running events into my weeks.

I got some 72% dark choc. bar with blueberries in it from Kroger last night so I had 3 squares of that. Also had a homemade Kombucha.  Then made some kale chips(olive oil, sea salt, and hot sauce!) these were like buffalo style kale chips! I love hot sauce!

7am - woke- max fit, omegas, 2 eggs w/ sea salt and turmeric and now drinking green tea.


Ok so 2 things I gotta re post!  Its amazing to me that parents will trust the drug companies(who have "deceived" the American gov. for more money than any other industry) and the CDC who is made up of mostly appointed individuals who are also on the pay role of drug companies and then will do things like this!  Are you kidding me!  This is why I find it funny that people find me crazy when I question the CDC and drug companies but yet they trust them with their children's health with blind faith?

CDC official accused of child molestation, bestiality

http://www.cnn.com/2011/10/11/justice/georiga-cdc-arrest/index.html

Then if I ever go to a "gym" that allows this, I will ask for a refund and never go back!

I took my cell detox, vit C, Vit. D/PB, more green tea

Lunch and dinner were deer liver and onions again.  had a medium sized turnip raw, couple more squares of dark choc, and blueberries, kombucha, juiced 3 carrots, celery, beet, granny smith, ginger.

Gonna be running the AP 5k tomorrow morning.  gonna try and push the envelope and go for low to sub 18min.  gonna be tuff but we will see how it goes!

Day 29-Dale

I will discuss and list my food and supplements below, but first Im gonna rant.

 So my main foods yesterday were protein shack in the morning with coconut milk, greens powder, omegas and max fit for breakfast.
-green tea, vit. D
- lunch was another "taco salad" like the day before yesterday
- juiced 3 celery stalks, 1 beet and greens, 1/2 bell pep, chunk of ginger and sweetened with stevia
- cell detox, at night I always take Body detox so I forget to list that a lot.
- dinner was deer liver and onions with garlic, sea salt, cayenne, black pep, another large salad, and sauteed bok choy.

I also ran 5 mi as a moderate to slow pace.

this morning I had choc. perfect protein and water with omegas and max fit
WOD
max recovery
2 eggs around 10 with turmeric
lunch is shown above - more deer liver and onions, sauteed kale w/ sesame seeds, garlic, and sea salt.  I would have to say that sauteed kale is one of my favorites!  Its a SUPER food!

dinner was deer steak and green leafy that Im not sure what it was. I took Vit. D/probio and more green tea in durning office hours.

Nicole-Day 29

6am-Awake
601am-BM
We are traveling this weekend for the DC Marine Corp Marathon. Just so ya know why my schedule is so different. Today we are staying at a Bed and Breakfast in Virginia and I am not sure whats for breakfast yet. lol. I do know that they have their own free roaming chickens out back, a huge garden and they are all about gluten, chemical, and aritifical free! So it should be super yummy and super healthy!
http://contentmentonthecove.com  Here is the link in you are ever in the area! This place is UHHH-MAZING!
8am-1cup steal cut oats with cinnamon, fresh peaches and cherries. 1/2c greek yogurt with a few strawberries, blueberries, and muesli/granola on top. A few sips of fresh squeezed orange juice blended with almond milk and ice. (this was delicious but didnt want to drink it all for sake of carbs and sugar so I only had a few sips and Cole drank the rest) I also had one small sweet potato, pumpkin, cinnamon, and pecan pancake with a small drizzle of raw honey and a half a slice of bacon.

Day 28 - Dale
5-omegas(again these decrease tissue damage, increase tissue repair, when taken before a workout have been shown to immediately reduce plaque in the arteries, increase HDL, probably the #1 supplement people should be taking!) Perfect Protein and water, Max Fit

WOD @ CFSolaFide

645- Max Recovery
730- coconut milk, berry greens, perfect protein, cinnamon
930- 3 eggs, love how bright orange the yolks are!  That means they have higher amounts of Vit.'s like D and omega 3's

Lol, that still video is kinda funny.  K, I wanted to just walk people through some encouraging info and research and can show how living the lifestyle that Nicole and I wish to encourage you all do can actually protect you against cancer, as well as almost every other disease out there!

The pic above is my dinner- in the pan is ground deer meat.  mixed greens, cilantro, green peps, red onion, and salsa.  Also made some homemade apple cider!(Juiced 1 granny smith apple, a large chunk of ginger, water, then added cinnamon, and clove powder, and raw honey.  Let simmer on the stove for about 15 min.  Now it probably does lose a little bit of its nutritional value while heating it, but it is good!

Other supplements through the day- cell detox, green tea, Vit. D/probio

Nicole Day 28

430am-Awake
440am-BM
445am-1 scoop protein, 1 tbsp new chapter probiotic. Mix the two with 6 oz choc coconut milk and 10 oz water. Shake. Put it fridge. (fermented)
715am-Juiced: 3 cucumbers, 5 stalk celery, 1 granny smith apple, 1 lemon, 2 green bell peppers.
730am-BM
10am-WOD-www.crossfitsolafide.com
1115am-Mixed all together: 6 oz choc coconut milk, 5 oz coconut water, 6 oz water, 1 scoop whey protein, 4 squirts egg whites (www.eggwhitesintl.com) a shake of cinnamon and tumeric and fermented with 1 tbsp probiotic.
1230pm-Handful of paleo dried apples and blueberries. 1 paleo krunch pumpkin spice bar.
230pm-1 cup greek yogurt w/1 tbsp chia seed, 1 paleo krunch pumpkin spice bar. Juiced: 2 green bell pepper, 3 cucumbers, 2 lemons.
3pm-Bike 3 miles to pick Addie up from school

Day 27 - Dale
7am- strawberry, coconut milk, raw goats milk kefir, cinnamon, greens powder, omegas, max fit
10- vit. D/probio, vit C, Tbsp full of coconut oil, cell detox
12- juiced 1 whole beet leaves and all, green bell pep, granny smith apple, bundle of parsley
1- hill repeats for about 30min
145- max recovery
2- usual salad, with deer steak, 4 white radishes(at least I think thats what they were)
5- green tea
7- body detox
9- sauteed bok choy and deer steak, also had a little store bought apple cider.  I think my next homemade drink I need to figure out is cider!
1015 bed

Nicole-Day 27

430am-Awake to use bathroom. Took Cell Detox.
630am-Awake-BM
645am-2 scoops whey (trying out a new one today) with 1 tbsp probiotic fermented overnight with 10 oz water, 6 oz choc almond breeze.
730am- Juiced: 3 zucchini, 2 cucumber, 1 granny smith apple, 1 lemon, 2 green peppers
10am-WOD-www.crossfitsolafide.com
1115am-2 Paleo Krunch Pumpkin Spice Bars, 2 tbsp almond butter
230pm-Juiced: 2 zucchini, 2 cucumbers, 2 lemons, 2 green bell peppers. 1 scoop protein powder, 1 scoop Greens Super Food with 6 oz choc coconut milk and 10 oz water. I am trying out a new protein so I will prob do liquid diet today and tomorrow. In case youre wondering my nutrition is all out of whack today.
3pm-Bike 3 miles to get Addie from school
5pm-Juiced: 2 green bell pepper, 2 zucchini, 2 cucumbers, 1 lemon. 1 paleo krunch pumpkin bar.
8pm-1 scoop whey protein with 10 oz water. 1cup coconut brambleberry crisp ice cream (homemade)
10pm-Body Detox

CHANGE OF PLANS!!! (NICOLE)

Hey everyone! So I have decided to postpone my lean out phase and therefore extend my blogging an extra 10 days. I will be running the MCM in Washington DC this weekend- 26.2 miles- doesnt make much sense to cut my nutrition all the way back to a lean out plan. I feel that is asking to get sick, get injured, or just not have the stamina I will need to finish the run. I will still be tracking all my meals up to and through the race but will start my lean out phase again on Monday Oct 31st. Just in time for a photo shoot that I have scheduled for Nov 10-12th. Sound good?? Sure does to me! Hope you guys understand and dont mind the extra blogging!  ;)

Day 26- Dale

A usual weekend breakfast! Bobs Red Mill Gluten free mix with pumpkin and blue berries.  over easy/little rough eggs.  Real maple syrup.  Coconut oil.

Lunch was hummus and celery/blue corn chips and another couple eggs.

Dinner - a large pan of sauteed bok choy, red onion, bell pep and deer steak.

Also snacked on a couple small pieces of dark chocolate.

Pretty relaxing day!

Day 25- Dale

620- woke up, decided last minute to go run the 9 mi trail race in Nashville with the CRC.  Took 3rd overall and kept about a 6:40/mi pace.  Felt good!  Again feels like I have more power after starting CF.  

7- coconut milk, banana, strawberry, vanilla protein smoothie.  omegas

packed a coconut milk with vanilla protein for a recovery drink.  Glad I did because all they had was water and gatorade to drink and hot dogs and hamburgers, so I munched on the onions, tomato slices, pickles, and lettuce they had.  

1130 had a Max Recovery with more water

2- mixed greens salad, red onions, 4 baby tomatoes, green bell pep, salsa, deer burger, and a few pickled beets.

Dinner- Like 6 blue corn chips with hummus, deer steaks, sauteed kale, 2 Guinness' and one glass of red wine.

Day 24- Dale
7- coconut milk w/ vanilla Perfect protein w/ greens powder, omegas
10- Vit. D/probio, Vit. C, Daily detox
green tea in the morning as well

After a 3 mile tempo/hill repeat run I had another coconut milk w/ 1/2 scoop vanilla Perfect protein w/ greens powder.  Added a raw egg with it as well.

Lunch and Dinner was the same.
- salmon patty w/ sauteed bok choy, w/ cumin, sea salt, paprika, cayenne, garlic, sesame seeds.
    - Dinner also had homemade goat cheese and pickled beets

Nicole-Day 25

I am up early cooking and preparing food for this weekend. We will be leaving today after our workout to go camping. Lots to do! I am making another chicken soup, this one doesnt have the corn in it. Same recipe but I added more celery and carrots and diced a small granny smith apple into the mixture. Also, you can thicken up a soup, roast, chili, etc by sifting a few tbsp of organic tapioca starch into the mixture the last 30 mins or so of simmering.
530am-Awake
545am-1 scoop whey with 1 tbsp probiotic fermented overnight with 6 oz choc coconut milk and 10 oz water.
730am-1/2 sweet potato, 3 egg whites, 1c plain full fat greek yogurt with blue/rasp berry topping that I made.
11am-1 bowl of chicken soup I made last night
130pm-3 cups spinach, 4 oz chicken made into a salad with 1/2 avacado and sprinkled slivered almonds on it
We will be camping this evening. Hiking 6 or so miles. I ran a mile for fun today at the box and did some Jump Rope intervals. Bench Pressed 65#-25 reps, 85#-20 reps, 95# -10 reps, 115#- 3 reps. Light day. Tonight I will be eating a combination of the Chicken soup I made, Paleo Stix, Paleo Krunch. In the am I wont be blogging obviously. I am having eggs and zucchini for breakfast with some dried apples almond butter and will have a protein shake and lara bar mid afternoon. Tomorrow will be a rest day so other than hiking I wont have any physical activity.
Hope everyone has a great wknd! I will report in Monday!

Nicole-Day 24

430am-Awake
445am-1scoop whey with 10 oz water, 6 oz coconut milk. Handful of wild dried blueberries.
5am-BM
730am-Today is High Carb day! 3 Gluten Free pancakes topped with 1 tbsp real grassfed butter and a blueberry syrup I made (blueberries boiled down with coconut oil and thickened up with organic tapioca starch)
805am-BM
10am-Hero WOD Joshua. www.crossfitsolafide.com
Tomorrow I will start taking 2 capsules daily of New Chapter Organics LifeShield Immunity. Its a Whole Life Cycle Activated Mushroom Immune System Defense. With the weather changing, sick people all around me, and the fact that I am still training hard in the elements and cutting my nutrition back I want to be sure I adequately boost my immune system in advance.
1130am-2 paleo stix, 1 scoop protein whey protein fermented with 1 tbsp probiotic and 6 oz coconut choc milk and 10 oz water, 40 oz ginger and ginseng tea.
230pm-3 cups sauteed spinach, 2 eggs, 1/2 sweet potato
530pm-2 pumpkin spice paleo krunch bars, handful of dried apples. 40 oz tea with 1/2 pkt of stevia.
730pm-3 cups spinach/argula salad with 3 crab cakes. No dressing. 7-8 sweet potato fries. 1 cup of hot chocolate.
930pm-Body Detox
10pm-Bed

Day 23- Dale
5am- coconut milk w/ perfect protein, omegas
530 WOD
630-Max Recovery
730- fell asleep in my recliner reading about natural cancer therapies. lol, the book is called "Out Smarting Your Cancer"  its actually really good!  Book wasnt boring me.  Just had a great workout and I love early morning naps after being up for a little while.
845- 3 eggs over easy w/ curry, sea salt, cayenne, black pep. Gluten free blue berry pancakes with frozen berries melted down in a pan on the stove as the topping.  Also had fried plantains.
1030- vit. D/probio, ginger supplements, raw garlic clove
1-Cell Detox
230- usual salad mix but with alfalfa sprouts and bok choy w/ half chicken breast
4-green tea w. raw honey
6- Body Detox
830- sauteed bok choy w/ garlic, sea salt, paprika, sesame seeds, onion powder. This was really good!  Also had chili!
1040- bed

Nicole-Day 23

430am-Woke up...traps, delts, and lats feel really tired and inflammed so I decided to get back in bed.
7am-Awake
715am-1scoop whey protein, 6 oz unsweetened almond breeze, 10 oz water, 1 tbsp probiotic fermented overnight. I also took 6- New Chapter Zyflamend Easycaps to help with the inflammation I am having in my upper body.
730am-Juiced-2 green bell peppers, 3 cucumbers, 1 lemon, 1 head romaine lettuce. 1 Paleo Krunch bar.
745am-BM
815am- 40mins on shoulder and upper body mobility
10am-CF WOD-www.crossfitsolafide.com  I felt really strong on this WOD. Endurance was good. Def feel my energy level picking back up again. Usually day 3 is when my energy level gets back to normal after cutting the carbs (sweet potato, pancakes, fruit, etc) out  of my diet. The first 2 days are the hardest but after that my body reconditions and is good to go.
1145am-I doubled my Vit C post WOD. 1 scoop whey, 6 oz unsweetened chocolate almond breeze, 10oz water, 1 scoop probiotic fermented.
12pm-2 cups Chicken Noodle-less Soup, 20 oz Ginger, Detox, Ginseng tea
2pm-2 paleo stix, 1 paleo krunch bar, sauteed 2 cups spinach in 1/2 tbsp coconut oil. 40 oz same tea Ive been drinking all day. I am drinking a large pitcher of tea a day. A little over a gallon I would say.
http://www.nashvillestriders.com/   If anyone wants to go to the Wild Thang 9-mile Trail Run on Saturday morning, a group of us are carpooling from the Exit 11 park and ride at 7:00 a.m. Race is at 9. Here is registration info. It's only $15 and a green race. No t-shirt, but you get a tree sapling.
4pm-Lara Bar and 2 Paleo Stix
8pm-1 bowl Grass Fed Chili, 1c greek yogurt with 2 tbsp pure pumpkin spread and 1 tbsp chia seed, 40 oz ginger, detox, ginseng tea
10pm-Body Detox
1015pm-Bed

Further explanation of the 5 Essentials (Max Nerve supply and Minimize Toxicity)

Nerve supply is a critical part of health.  Everyone can understand that if you would cut a nerve that went to an organ such as the heart, lungs, etc. that organ would shut down and die.  We all know what happened to "Superman" Christopher Reeves when he fell off his horse.  The compression of his brain stem and spinal cord immediately began to shut down the function of his body.  Well research is now showing more and more that spinal/postural misalignments can cause significant alterations in neurological communication between the brain and organs.  One such study done in the journal Surgical Neurology International, Sept. 10, 2010 found that compression of the brain stem could cause or contribute to diabetes as well as high blood pressure.  In that study they used surgery to remove this compression and were able to resolve diabetes in patients.  The only patients it really didnt help we obese.  So thats were the other essentials like nutrition and exercise obviously play a part.  So as a Maximize Living chiropractor I treat patients through a structural/postural corrective procedure and technique that can remove pressure from the nerve and spinal cord.  The patients bodies can then heal through better communication between the brain and organs.  In the simplest terms, if we dont maintain the health of our spine our overall health will deteriorate as well.  Look at women with the "hump" on there back and bottom of their neck.  They have a significantly greater risk of totally mortality from heart disease.  that are of the spine feeds nerves to the heart.  Also men would shrink 3cm or more from forward head posture and spinal decay have a 64% increase in totally mortality, death from all causes.  The 5 Essentials encompasses what science is now showing contributes to all causes of sickness and disease.

Then Toxicity is also a known contributing factor in the development of many cancers, neurological conditions, and many other disease.  Take fluoride for instance.  Kinda amazing but Proctor and Gamble, the makers of Crest tooth paste have actually submitted research showing that fluoride "even at the lowest doses can cause cancer." Also toxicity from heavy metals like mercury, aluminum, lead, etc. need to be addressed before they cause the body serious harm.  There are many other household cleaning products and personal care products that contain very toxic ingredients.  Even our processed and GMO food supply is toxic.  So this essential is taught during classes to my patients to educate them on how to eliminate the sources of toxicity, ie toothpaste... Funny I wonder how many of you thought for a second that I didnt brush my teeth ;)  I do but I use natural ones without chemicals.  Also we teach people how to detox the body with diet and then we also take the Daily Detox which is a combination of the "Cell Detox" and "Body Detox" that helps the body increase glutathione, the bodies strongest detoxifier and antioxidant.  This supplement actually has the 2 part system and can safely enhance the bodies ability to eliminate harmful toxins.

6am- Perfect protein w/ water, omegas
645- ginger tea at Lasaters Tea in Sango
10- Vit. D/Probio, Vit. C, B-complex, Cell Detox
12- free range chicken, Mixed greens salad with sprouts, onions, hot red bell pep, applecider vinegar, olive oil, turmeric, cayenne, tomato. Also plantain fried in coconut oil!

Dinner was taco salad - guacamole, mixed greens, onions, salsa, green bell pep, deer burger, all kinds of spices.  Also had kombucha

Only workout I got in today was a 15 min. MaxT3 workout right after evening adjusting hours. 

Nicole-Day 22

430am-Awake
440am-BM
445am-1 scoop vanilla whey with 10 oz water, 6 oz chocolate coconut milk, 1 tbsp probiotic fermented overnight
730am-3 egg whites, 2 cups spinach sauteed in 1/2 tbsp coconut oil, 1 Paleo Krunch bar. Juiced: 3 cucumbers, 2 zucchini, 1 lemon, 1 head of romaine lettuce, 1 green bell pepper.
745am-BM
10am-CF WOD-www.crossfitsolafide.com
1115am-1 Paleo Krunch bar, 1 Paleo Stick, handful of dried Wild Maine Blueberries
1245pm-1 scoop vanilla whey, 10 oz water, 6 oz chocolate coconut milk, 1 tbsp probiotic fermented since 7am this morning.16 almonds.
I am def feeling the effects today.During today's WOD I felt weak. Not sluggish or tired just weak.
230pm-40oz ginger and ginseng tea. 2 oz chicken, 20 asparagus spears. 1 greek yogurt with 1 tbsp chia seed.
430pm-2 Paleo Stick, 3 stalks of celery with 2 tbsp almond butter
8pm- 2 bowls of Chicken Noodle-less Soup (see recipes), 20 oz Ginseng, Detox, Ginger tea
10pm-Body Detox

1015pm-Bed

Day 21 - Dale
5am- coconut milk w/ choc protein, omegas, Max Fit
530- WOD
630- Max Recovery
7-juiced granny smith apple, ginger, lemon w/ little raw honey
8- 2 eggs w/ curry, black pep, sea salt
830- rode bike to the radio show, roughly 12 mi round trip
1130- turtle soup with extra onions, peppers(jalapeno and red) and added egg plant. Kombucha. Left over salad from yesterday.
130- Vit. D/Probio, Vit. C, Daily Detox, Vit. B
4- green tea w/ raw honey
830- chicken with another salad.

Sorry I am pretty lame when it comes to food! :(  Eat to live not live to eat I guess. :)

Nicole-Day 21

Let's do this!!!! 10 Days of Lean Out Nutrition coming your way!
430am-Awake
445am-BM
530am-CF WOD
645-1 scoop whey protein feremented with 1 tbsp probiotic and 20 oz water. Juiced: 2 zucchini, 1 carrot, 1 bunch kale, 1 lemon
745am-BM
830am-3 Rds: 500m Row, 25 Dbl Unders, 30 sec alternating footwork on Jump Rope
930am-Paleo Krunch bar
1230pm-3 eggs over easy, sauteed 3 cups spinach with 1/2tbsp coconut oil, 20 oz Ginger and Ginseng tea shaken with ice and a sprinkle of Stevia. Even when I use Stevia I will never use a full packet. 1 pkt will usually last me 3-20oz teas.

230pm-20 almonds, 3 Paleo Stix. Juiced: 1 green pepper, 2 cucumber, 1 lemon, 1 head romaine lettuce, 2 zucchini. 20 oz Ginger and Ginseng tea.

430pm-1 scoop whey protein with 6 oz coconut milk and 10 oz water. 20 oz Ginger and Ginseng tea.

730pm-1 Paleo Stick, 3 oz chicken, 2 cups steamed broccoli

930pm-Body Detox

945pm-Bed

Day 19 - 20 Dale
So of course after I watched my sis and her whole family suffer throw a stomach bug.  I of course got it on sunday.  So all I had to eat that day was 2 small gluten free blueberry pancakes with raspberries and blueberries warmed in a pan with a little bit of raw honey for topping. I also had 3 over easy eggs with turmeric, sea salt, and black pep.  Sadly the rest of the day the only thing I could take in was water.  In the evening I had a little kombucha.

I must say I really enjoy the races like Ironman and other distance racing events but it is a fact that you will put your body under a significant amount of stress during those competitions.  Thus when I do get "sick" its always after one of those longer races.  Its very rare but I know it lowers my bodies defenses after a race like that.  Endurance sports do increase cortisol release which does suppress the immune system at higher levels.

Oh and to help me recover sunday night I took garlic and Vit. D/probiotics

Day- 20

I had a coconut milk/choc. protein shake in the morning with my omegas.
Water between then.  Stomach still not fully recovered.

1pm- mixed greens salad as shown below with a salmon patty.

Then for dinner I sampled to many dishes to try and list. All from the Maximized Living Nutritions plan book.  We had a Recipe night at the office where staff and patients all bring a dish they choose to make out of the book and we all enjoy eating healthy/tasty food together.  I highly recommend the raw pumpkin pie!  I think Nicole's recipe I will be trying myself very soon as well!

At home I ate a little free range chicken and some broccoli and cauliflower salad.  

Mid shift I also took my daily detox, vit. C, and Vit. D.

Now off to bed to be up for the WOD tomorrow at 5:30!

Nicole - DAY 20

Tomorrow I will start "Competition Prep" as part of this Nutrition Blog. That way you can see how my daily maintenance lifestyle eating varies from my nutrition before a show. Took some updated pix...you will see that I basically look the same. Thats because the way I have been blogging my nutrition is the way I eat year round....its a lifestyle. I have little treats along the way, train hard, and eat clean. Over the next 10 days you will see my hips and thighs get smaller, my core will get more defined and vascular, and I will lose some size in my arms and shoulders.
430am-Awake
445am-1 scoop whey fermented with 1 tbsp probiotic and 20 oz water
5am-BM
730am-2 eggs, 2 gluten free pancakes with 1/4c blueberries and 1 tbsp grassfed butter. Juiced: 1 carrot, 3 celery, 2 zucchini, 1 green pepper, 1 lemon
10am-CF WOD
1pm-2 Paleo Crunch Squares. Juiced: 5 stalk celery, 1 lemon, 2 carrots, 2 zucchini, 1 head romaine lettuce
130pm-Trail Running/Biking at Rotary Park
3pm-1scoop whey fermented with 1 tbsp probiobic
310pm-3 mile run to pick up Addie
530pm-Dinner in Nashville at Watermark...not that great...def wouldnt reccomend. Had a scoop of Brambleberry Crisp Jeni's Ice Cream (always a hit!)
7pm- 1 hour deep tissue massage
945: Body Detox with 20 oz water
10pm: Bed

Nicole-Day 19

8am-Awake
815am-2 gluten free pancakes,1tbsp real grassfed butter, 2 eggs overeasy with pumpkin. 1 cup plain greek yogurt with 3 strawberries put in food processor to blend like a jelly and 1 tbsp chia seed.
930am-BM
11am-Lara Bar
1pm-Juiced: 2 zucchini, 3 stalk celery, 1 carrot, 1 head romaine lettuce, 1 green pepper. 2 eggs over easy. 1/2 sweet potato with cinnamon
4pm: Slice of homemade pumpkin pie

7pm: 2 slices mushroom pizza from a local pizzeria
930pm: Body Detox with 20 oz water
945pm: Bed

Nicole-Day 18

8am-Awake
815-2 gluten free pancakes, 1 tbsp real butter, topped with pumpkin. Juiced: 1 granny smith apple, 1 lemon, 3 stalk celery, 1 green pepper, 2 zucchini, 1 cucumber.
1030am-CF WOD
12pm-1scoop whey protein fermented from this am with 1 tbsp probiotic
2pm-1 power crunch bar, 1/2 lara bar, 20 almonds (was out running around and unprepared)
430pm-6oz chicken, 1 green pepper, 1 red pepper, 1 onion, 1/.2 avacado, 1 tbsp homemade salsa
730pm-4 pieces sashimi salmon, 1/2 avacado, 1 sushi roll with eel, tuna, crab, and cucumber.
9pm- 1 cup homemade coconut ice cream

Day 15-18 Dale

So sorry I been MIA.  I travelled to St Paul, MN to meet with some other ML leaders to help develop a better web based platform to deliver the 5 Essentials of Maximized Living to the world. After those 2 days  of what many would call "board meetings" I have come to fully realize that we are going to accomplish something that has been a long time needed in this country.  We will revolutionize and change the way the US views and has their health care delivered to them!

So day 15 I woke up @ 530- protein w/ coconut milk, omegas
on the plane I had brought a mix of almonds, walnuts, pecans, and raisins with a small amount of dark chocolate bits.  Lunch that day we ordered from a deli, I got the veggie rap with added turkey. (red bell pep slices, sprouts, romaine, dijon mustard, hummus, cucumber, on a whole wheat rap) should have really just asked if they could have rapped it in romaine!  A few hummus and tortilla chips as well.  This was basically the same meal on day 16 as well.  That night I salmon on rice w/ asparagus, green beans, tomatoes and several other spices.  Also had a couple pieces of flat bread. I also had 2 glasses of red wine. Now this was what I would call a vacation meal!  But still on the side of what would be fairly healthy. I also had a smoothie in the morning at my buddies house.  Not sure what all was in it but it was really good!  definitely had berries, protein, greens powder, flax oil and fish oil and coconut milk.

Flight back Thurs.- I got a chop salad with all the veggies they had, olive oil and vinegar, w/ turkey.

Ate my trail mix periodically through out days.  I also continued to take my Vit. D/probiotics, omegas, and Daily Detox both days.

Friday I had a coconut milk and Perfect Protein, and took my omegas. Mid morning took my Vit. D/ProB, vit. C, B-complex and cell detox.  Lunch was mixed greens salad and chili that my sis made.  dinner I met my cousin Rachel and friends at burger up.  I had the Bison burger and sweet potato fries, also a few chicken wings. I am a sucker for hot wings!  Also 2 glasses of red wine and 1 slice of a fried pickle.

Sadly I didnt get any workouts in any of the days with traveling and meetings.  I also took it easy on friday.  So that I could run the Go Commando half marathon today.

Pre-race - smoothie with berries and goats milk yogurt and perfect protein, omegas.

Race- i only took in maybe a glass of water and powerade... if that.  Came in 8th overall and 1st in 25-29 a/g.  please with the finish, especially since I havent really been getting long runs in.  I felt I had more power though for the hills and for the whole run. I am very pleased with my performance, better than expected. Now if only I had trained properly...

At this point I can say that I really feel that CF has helped me with my running!  I will look forward to next years tri season!

Lunch today was a mix of onions, jalapenos, garlic, turmeric, cayenne, sea salt fried in coconut oil, with  deer heart meat. :) one of my favorite parts to eat!

Oh ya, right after the run I ate a few slices of orange and then drank a pre-made perfect protein with coco milk,  waited till about a half hour later and drank my max recovery.  since getting home I also have taken my max fit which I was sad that I forgot to take before the race.  Oh and I had a small glass of coffee and honey before the race.

Right now I am having a ginger tea with raw honey.

Day 17-Nicole

1230am-Woke Up to go to bathroom and took Body Detox
430am-Up
440am-BM
445-1scoop whey protein with 1 tbsp fermented probiotic
730am-2 eggs over easy, 2 gluten free pancakes with 1 tbsp real grassfed butter. Juiced: 2 zucchini, 5 stalks celery, 1 lemon, 1 cucumber, 1 green bell pepper, 1 head romaine lettuce, 1/2 granny smith apple.
10am- CF WOD- www.crossfitsolafide.com
1130am-LaraBar
12pm-30 mins Yoga
130pm-1 large sweet potato with cayenne pepper, 4 oz chicken, 1 scoop chocolate coconut ice cream on gluten free sugar cone
430-6oz chicken, 3cups steamed brocoli
730pm-Juiced-1small Granny Smith Apple, 5 Stalks Celery, 2 carrots, 1 green bell pepper. Had 4 oz chicken, 2cups zucchini.
1030pm-bed

Day 16-Nicole

430am-Hit snooze once...which I never do. But I felt like it today and it felt good. lol.
445-1 scoop whey protein with 1 tbsp probiotic fermented overnight
458-BM
730am-1c homemade granola with raisins, 1/2c coconut milk. Juiced: 1 green pepper, 2 zucchini, 1 cucumber, 1 lemon, 1 head romaine lettuce.

Pumpkin Muffins! Topped some with Enjoy Life choc chips and the other half with chopped nuts and sprinkled a litte coconut crystals and cinnamon over the top!
10am-CF WOD-www.crossfitsolafide.com
1130am-4 Pumpkin Muffins with 1/2c coconut milk
130pm-2 scoop Greens Super Foods with 16oz Almond Milk
230pm-1/2 slice of Vegan Pizza
430pm-3oz chicken, 1/2 sweet potato, 1/2c chocolate coconut ice cream
830pm-1 scoop Greens Super Food with 10oz water, 2 eggs, 2c steamed broccoli
945pm-Bed

Day 15-Nicole

Its important to track what you are eating....esp when you first start a clean eating lifestyle. That way you can reflect on and review each week what your body responded to and what it did not. You get to see what sort of fuel your body operates best on, what time of day you hit slumps, etc. Once you get the hang of it though your health, your performance, the mirror, your clothes,  and your bowel movements should become your journal. You are God's most precious creation....The World's greatest Power Plant is the Human Body! Get to know what works for you!
430am-Awake
445-1 scoop whey fermented overnight w/1tbsp New Chapter Probiotic and 20 oz water
730am-1c homemade granola eaten as cereal with 1/2c unsweetened coconut milk. Juiced: 1 green bell pepper, 1 lemon, 1 bunch of romaine lettuce, 2 zucchini, 1 cucumber.
8-BM
10am-CF WOD-www.crossfitsolafide.com
11-Lara Bar, 20 almonds, 1 small granny smith apple
1230pm-1 paleo krunch bar

Tonights Dinner: Citrus Infused Chicken

By the way guys....today is Dr Brown's Bday...it will be interesting to see how his nutrition relects that...although it looks like he already has is cake last night. LOL!

Hey here is a short video of the 530am peeps throwing down on the Snatch A Licious WOD today....Training in the Elements!

230pm-Laid down for a nap....felt pretty good to be able to relax today!

4pm-1cup greek yogurt with 1 tbsp chopped mixed nuts, 1/2tsp cinnamon, 1/2tsp chia seed

5pm-Peanut Butter and Jelly Milk Shake: 4 ice cubes, 1/2c coconut milk, 2 tbsp almond butter, 3 frozen strawberries, 1 scoop vanilla whey protein, shake of cinnamon, shake of tumeric, water to thin

8pm-1 whole chicken breast, 1 cup steamed brocoli, 2 scoops greens super food with 10 oz almond milk and 6 oz water.

10pm-Bed

Day 14 - Dale

Yep if you eat that your on the path to disease.

5am- woke up, Perfect protein fermented with probiotics, omegas
530 WOD - 10 1/3 rounds
630 - Max Recovery
730 - coconut milk and Choc Perfect Protein
830 left over juice from yesterday
1030 Mexican scrambled eggs(2 eggs over easy, cayenne, black pep, turmeric, homemade refried beans, salsa, onions)
12- Lunch with my pastor, we had deer liver and onions, salads, water w/ lemon juice, ginger juice, and apple cider vinegar and stevia to sweeten. Also had more refried beans.
2 - Vit D/Probiotics
5 - Body Detox
9- deer heart fried in coconut oil with garlic, cayenne, black pep, turmeric along with salad and butternut squash soup
10- DESSERT!!- Lori's Banana Coconut Chocolate Chip Cookies(2 bananas, 1/4 c. grapeseed oil, 1/4 c. grade B maple syrup, 1/2 tsp vanilla extract, 2/3 c. flax meal, 1 c. brown rice flour, 1/4 tsp baking soda, 1/2 c. shredded unsweetened coconut flakes, pinch of sea salt, 1/4 c. dark chocolate chips, Preheat to 350, combine all ingredients, bake pieces for 14 min or until desired texture/golden brown, let cool and enjoy!!!)

Day 14-Nicole

3am-Body Detox Supplement

445am-Awake

5am-1scoop whey protein with 1 tbsp probiotic fermented overnight

510am-BM

7am-2 Gluten free pancakes, 3 strawberries, 1 tbsp coconut butter. Juiced: 3 zucchini, 1 cucumber, 1 lemon, 1 green bell pepper.

10am-CF WOD-www.crossfitsolafide.com

1115am-1c homemade granola cereal with 1/2c unsweetened coconut milk (see recipes) I added a tbsp dried blueberries and a tbsp of unsweetened raisins as well.

1230pm-4oz chicken, 1/2 sweet potato

230-5oz coconut water, 1 chocolate lara bar, 12 almonds

5pm-3 grassfed beef meatballs (1lb grassfed beef, 1/4c unsweetened shredded coconut, 1 egg, 1 tsp italian herbs), 1c sprouted noodles: these are digested as a veggie, 1c strained tomatoes, onions, mushroom sauce that I made.

545pm-1/4c vanilla bean coconut ice cream on a gluten free sugar cone

620pm-2 tbsp Greens Super Food with 10oz water, 10oz coconut milk

830pm-3 more meatballs!

1015pm-Bed

Day 13- Dale

7- Perfect Protein fermented with probiotics, omegas

9- Vit. D/Probiotics

1030- smoothie(blueberries, strawberries, coconut milk) 

12- butternut squash soup mixed with mashed sweet potato and refried beans - This was actually really good!  I also ate a couple bites of my niece's refried bean quesadilla.  corn tortilla and salsa. 1 deer steak.

220- Max Fit, omegas

230- hill repeats

3- coconut milk w/ choc perfect protein

330-juiced 2 carrots, 3 celery stalks, 1 cucumber, 1 granny smith apple, chunk of ginger 

430- kombucha, cell detox, Vit C, B-complex, 

745- deer tongue(no joke I got a deer this weekend and I do eat the tongue, its actually like a delicacy :), salad(romaine, spinach, onion, green bell pep, cucumber, tomato, apple cider vinegar, olive oil, coconut oil, black pep, cayenne pep, turmeric)

Day 13-Nicole

Our Hiking Adventure today @ Rotary Park

545-Awake
550am-BM
6am-1 scoop whey with 1 tsp New Chapter Probiotic (was on sale at Whole Foods Body yesterday so I bought 3 of them...lol)

715-BM-First time I am WODing w/my hubby in 45 days...Im a bit nervous...lol.

8am-WOD-www.crossfitsolafide.com

10am-2 gluten free pancakes with 1/4c fruit topping (see recipe below) 2 eggs over easy with roma tomatoes, onions, mushrooms.

Fruit topping: 1 tbsp coconut oil, 1/4c frozen raspberries, 1 pear diced and sliced. Let simmer until fruit is tender. Goes good with anything! You can use any fruit you like.

11am-12:45-Push mowed the lawn...it was a beast!

1pm-1 scoop Greens Super Food with 20oz water 1/2 of a Cashew Lara Bar

2pm-Cell Detox by Maximized Living: Went hiking at Rotary Park

330pm-1 smoothie:bunch of kale, vanilla whey protein, frozen blueberries, tumeric powder, cinnamon, 1/2c coconut milk, water to thin

530pm-4oz lean grassfed beef, 2c mixed veggies

830pm-1c greek yogurt, 1 tbsp mixed chopped nuts, 1 tbsp raspberry/pear topping that I made earlier today and refrigerated.

945pm-Bed

Day - 11-12 Dale
So I was pretty busy yesterday.  Taught a group of about 35 patients and guests about the 5 Essentials of Maximized Living.  I had take them though 1. Mind Set, 2. Nutrition, 3. Spine/Nervous System, 4. Exercise, 5. Detox/Minimize Toxins. Its a good 3 hour workshop.  Then I went hunting.

So morning was 3 eggs over easy w/ sea salt and turmeric again.  Pineapple and Coconut. Omegas and Goats milk kefit and raw honey.

11 - 150mg Vit C, Cell Detox, 5000 iu D/Probiotics

Lunch around 2 - Raw coconut,  Some vegetable similar to a turnip, pineapple, 3 more eggs the same way.  Ya when I dont have a meat prepared and Im in a hurry I just eat eggs.

Workout 7-830 - Dragging a doe out of the woods that was probably 150lbs field dressed.  I hunted down in a "gully" so next time I think I'm gonna hunt at the top of the hill. So Nicole your next CF workout have people drag a 150lb tire about 3/4 a mile and the will be their workout. Oh and its gotta be through briers and thorns.

Dinner- 2 pieces of tenderloin and frozen smoothie from the day before(vanilla protein, coconut meat, coconut milk, papaya, goats milk yogurt)  This kinda taste like coconut ice cream, thats why I decide to freeze it.

Sunday morning
Deer steak and onions. With blueberry pancakes and maple syrup.

Ginger tea on the way to church.

Lunch, butter nut squash soup.  I will have the recipe for this, my sister made it and it was really good so I will post this soon.  Deer ribs on the grill! Amazing! Pineapple.

530- Vit D/probiotics, cell detox, omegas

730- deer streak, butter nut squash soup, 1/2 turnip, sauteed spinach and onions.

Day 12- Nicole

Snacks for the flight home!

Dr Brown....Hunting is not a WOD! That is like me saying Oh yeah... I was running to catch my flight today...does that count as cardio?? lol. Slacker.

6am-Awake.

645am-BM

7am-Handful of dried apples, 2 tbsp dried blueberries (no other ingredients...just the fruit), 1 paleo crunch, 1 tbsp almond butter. 4 bottles of smart water.

9am-2 Paleo Stix, 5 strawberries, 1 container full fat yogurt no sugar added.

11am-2 Paleo Stix, 1 tbsp almond butter, handful dried apples, 2 tbsp dried blueberries

1230pm-1 tbsp almond butter, 1 scoop Green Super Foods with 1/2c Almond Milk

230pm-1 greek yogurt w/strawberries and 1 tbsp chopped nuts and dates

530pm-Went to Burger Up for Dinner: Bison Burger on Gluten Free Bun, 2c Steamed Spinach. Local Salad: Chicken, Greens, Avacado, Walnuts, Granny Smith Apples. 2 of Cole's sweet potato fries.

7pm-Jeni's-1scoop almond butter brittle and 1 scoop brambleberry crisp

9pm-Body Detox by Maximized Living

930pm-Bed

Day 11-Nicole

I will be at the CrossFit Beast of the East competition today from 715am to 6pm.
Spent last night prepping my food for today: Organic Turkey Cutlets grilled

with dill, lemon, and tumeric. Grilled asparagus spears with oregano and basil. Sauteed granny smith apples and cinnamon. I also have on hand whey protein, almonds, a couple of lara bars, and a lot of smart water.
530am-Awake
6am-1 scoop whey protein and 1 scoop Green Super Foods with 10oz coconut milk and 6oz water, 2 tbsp almond butter, 1 granny smith apple
615am-BM
730am-2 hard boiled egg whites, 1 tbsp almond butter
10am-2 Paleo Stix, 1 Paleo Krunch Traditional Mix
12pm-1 Lara Bar
2pm- 3 Organic Turkey Cutlets, 5 Asparagus Spears
530pm-6 oz Lean Grass Fed Burger with 1 cup Sweet Potato Fries and 1 tbsp ketchup.
730pm-I am seriously exhausted tonight. Taking a shower and going to bed! Flying home tomorrow am. Will be good to get back on my normal routine.
I did workout today...tho it was really lame....lol. 1 hour spent at a gym I will not mention...lol. Did a Heavy Backsquat, Bench Press, DB Thrusters circuit. 12-10-8 Reps each 3 Rds. Then did 20 mins on Step Mill and 10 mins on C2 Rower.

Day - 10 Dale
So I weighed myself this morning and I weighed 177.4, so I am hoping that this is muscle gains and/or I just havent made a deposit to the porcelain nation bank yet today.  So I will check then.  LOL

730- 3 over-easy eggs(scrambled in a bowl with turmeric, sea salt, black and red pep), omegas, one dragon fruit.  I seriously got a bunch of fruit cause a restaurant was gonna throw it all away last night.  Waste not want not!

945-10,000 IU Vit D/Probiotics w/ green tea(1/2 tsp of raw honey)
Note: when using RAW honey, if you put the honey into your tea while the water is steaming hot... you just pasteurized it and many of the nutrients and especially the enzymes will be destroyed.

1245- small amount of pineapple, water, Max Fit, raw coconut meat, free range chicken

2- 4mi interval run, felt strong!

3- smoothie(strawberry/blueberries, coconut milk, raw coconut meat, cinnamon, turmeric, greens powder, perfect protein, papaya)

430- Max Recovery, then forgot to take my other supplements while I was at the office.

730- free range chicken, sautéed cabbage and red onion w/ sea salt, kombucha

9-omegas, cell detox