Day 10-Nicole

It bonkers thinkin that we are already 1/3 of the way thru this 30 day Blog!!!
The last 10 days I will do a strict competition diet for you guys so you can see what
that looks like in comparison to my everyday, maintaining, healthy eating.
Got to bed a little past midnight. Up at 7.
715-1 scoop whey protein fermented with 1 tbsp probiotic
720-BM
8am-3 eggs over easy, 5 oz coconut water. Juiced-4 zucchini, 8 celery stalks, 1 lemon.
I am traveling all day today. So I will track the rest of my day later tonight when I get settled into my hotel.
10am-1 Cashew Lara Bar, Venti Starbucks Unsweetened Green Tea, 1 tbsp almond butter
1215pm-Venti Starbucks Unsweetened Green Tea, 1 serving Starbucks Perfect Portion Oatmeal: No brown sugar, no dried fruit. 2 oz of mixed unsalted nuts: almond slivers, walnuts, pecans.
I am currently at the airport and my body is SCREAMING for veggies! Hoping to find a decent place to eat when I land in CT. When I fly I stock up on Smart Water and I up my garlic and ginger intake to help boost my immunity. I hate breathing other people's recycled air....but gota do what ya gota do. I plan to double up on my fluids today.
230pm-Lara Bar
530pm-1 small Granny Smith Apple, 20 raw almonds.
830pm-An entire container of Organic Spinach sauteed and 3 eggs over easy. 1 scoop Green Super Foods with 8 oz Smart Water.

Day - 9 Dale
505- Choc protein fermented with probiotics, omegas(healthy fats have been shown to lower exercise induced stress on the body and increase the rate at which the heart returns to a resting rate after exercise)

530-WOD @ CrossFit SolaFide - 8:23 (85/20/85), water w/ Max Recovery during workout

7- smoothie: 30g vanilla protein, 1 leaf of collard greens, cinnamon, coconut milk, water, raw goats milk yogurts.

10- 2 eggs over easy, taken out of the pan and with yolk runny I scramble them in a bowl with turmeric and sea salt, YUM!  Sis, made gluten free blue berry pancakes w/ real maple syrup.

I just found this website that can help you avoid poisonous GMO foods!
http://www.nongmoshoppingguide.com/

1230- Kale Salad(half granny smith apple, 1 red pep, 1 jalapeon, 1 celery stick, turmeric, cayenne, apple cider vinegar, coconut oil, olive oil) omegas, kombucha, roast beef

1-Juiced carrots, celery, ginger, GS apple, lemons

5- 5000 iu vit D/probiotics, 1 tablet of wobenzyme, 300mg vit C, Vit B, Cell Detox


530- raw goats milk kefir w/ Choc protein


7- No healthy food at Best of Clarksville that I could find so I actually asked to eat a piece of coconut that one restaurant was on display :) lol  


830- chili, kombucha

Day 9-Nicole

6am-Awake-Aunt Flo has left the building 6:05am-BM
615-1 Scoop Whey with 20oz water and 1 tbsp probiotic fermented overnight

8am-2 eggs scrambled with spinach, onions, tomatoes, mushrooms. 16 almonds. Juiced: 5 stalks celery, 3 green bell peppers, 1 lemon. Running outa veggies so I gota go to the grocery today.

945am-BM...its the fear of today's WOD I swear!

10am-CF WOD-www.crossfitsolafide.com

1130am-4oz lean grassfed beef, roma tomatoes, green bell peppers and sauteed together and served on 3 romaine leaves....kinda like a taco.

130pm-Adjustment at Dr Brown's office: Marathon Chiropractic

OHHH! Dr. Brown's got Jokes! lol. Maybe your Aunt and Uncle dont come and visit because of all that raw garlic you are consuming!

3pm-3 mile bike ride to pick up Addie from school

330pm- 4.5oz coconut water (I buy mine in bulk thru Amazon.com that way I get the best pricing and I am set on a 3 month rotating schedule for deliveries. Sha-bang! I really enjoy the Nirvana Real Coconut Water.) 1/2c homemade granola with 1/2c coconut milk...I eat this like a cereal.

530pm-4 oz grassfed lean ground beef with 2c sauteed veggies.

830pm-20 almonds, 2c steamed brocoli, 3 eggs over easy.

I will be up late tonight!

Day 8- Dale
630- 30g Protein in coconut milk and raw goats milk yogurt, omegas
7- ginger tea
1130- max fit, tsp coconut oil, 1/2 kombucha
1- 7 mi run, easy pace
2- max recovery w/ water
230- Same salad as yesterday, curry chicken, rest of kombucha
430- 5000 iu vit D/probiotics, 1 tablet of wobenzyme, 300mg vit C, Vit B, Cell Detox, omegas
5- greens drink
730- roast beef with green beans, large helping of cabbage/onions/jalapeno w/ sea salt and garlic

Workout felt good, feel like Im getting stronger.  Seeing more muscle definition show.

Just an interesting note for everyone reading.  I have been helping out a patient in the office who used to see the VA for his migraines and low back issues. Well he is now about 20 visits into care and for some time has not had a single headache/migraine or back pain.  He had to go to the VA though for a check up.  So at this check up the doc still filled a bottle of migraine medication and told him to take it.  Mind you he told the doc he no longer had the migraines and didnt need the meds.  The doc still had him take the meds with him anyways.  So here is our TAX dollars hard at work.  To me its like the doc is in denial that drugs aren't what this patient needs or wants.  I wish more of our tax dollars went toward things exercise programs, nutrition, supplements, corrective chiropractic, detox and things that actually restore health to our veterans rather than giving out drugs like they are candy!

Day 8-Nicole

545am-Got up to tinkle. Went back to bed.
645am-Awake.
650am-BM
7am-1 scoop choc whey protein, 1 tbsp raw probiotic fermented overnight with 20 oz water.
***I am getting a hair cut today so my schedule is a little off from what it would usually be. Instead of working out in the am I will be working out in pm. Also, there will be a few changes in my nutrition today due to the difference in time for workout.
8am-2 eggs over easy, 3 cups of mixed sauteed veggies: spinach, tomatoes, onions, zucchini. Juiced: 1 lemon, 2 zucchini, 5 celery stalks.
1015am-1c greek yogurt, 1 tbsp mango(pureed to a mush), 1 tbsp chopped almonds and walnuts (I take a bag of almonds and walnuts and process them to a crumbly texture and refrigerate them. They last me about 2 weeks. I use them to top on almost anything.) 1 scoop whey protein with 6 oz coconut milk, 10 oz water. 1/2 organic grapefruit.
12pm- 3 eggs over easy, 1 large zucchini sauteed in coconut oil and seasoned with kelp, 1 med sweet potato baked as fries with cayenne pepper. 1 scoop Amazing Grass Greens Super Food with Cacao Infusion with 16oz water and ice.

2pm: 1/2c homemade granola, 1/2c coconut milk. Smoothie: 4 ice cubes, 1c water, 1 bunch Kale, 1/2c blueberries, 3 strawberries, 1 scoop vanilla whey protein, shake of cinnamon and tumeric.

2:45pm-3 mile run to get Addie

330: 5 oz coconut water

530: CF WOD: www.crossfitsolafide.com

815pm: 2 large zucchini sauteed with 1 tsp Bragg Organic Sea Kelp seasoning, 2 tbsp raw almond butter.

930pm: Probiotic w 16oz water, in bed 15 mins later

Day 7 Dale
505 - woke, good thing my buddy Gary called... I forgot to set my alarm. :/
 - Choc. Perfect Protein fermented with Vit. D/probiotics, 1 omegas, Max Fit
530 WOD - Max Recovery w/ water throughout
7 - smoothie(blueberries/strawberries, choc protein, coconut milk, raw goats milk yogurt, cinnamon, flax seeds, greens powder), garlic and ginger supplement from Nordic Naturals(door prize from FGB @ CF SolaFide)
815 - kombucha

Weighed myself today, which I basically never do.  Not sure what my starting weight was but I now weigh 173.6 according to the scale.  I am probably going to plan to invest in a Tanita that will analyze full body composition.  Weight alone is very minimal in its use to determine fitness and health. We must focus our energy on increasing our lean muscle mass and function strength.

10:45 - tbs coconut oil

1 hr yoga at CF SolaFide, really enjoyable and as a chiropractor I know that yoga really improves many aspects of spinal health!  I think I will try and make it to more classes!  I also took in water and Max Recovery during the workout.  Max Recovery is actually a blend of protiolitic enzymes that lower inflammation and improve tissue repair so while we stretch/workout we actually do minute amounts of tissue damage and if we have an over expression(pro-infammatory response) we can actually do our body long term damage.  So this supplement helps to assist in the proper tissue repair.

1 - salad(mix of greens, romaine, kale, okra, cilantro, onions, banana pep, bell pep, red peps, turmeric, cayenne pep, olive oil, brags aminos, apple cider vinegar, hummus), ?oz of grass fed roast beef, homemade kombucha.

in office form 2-8: water and Body detox.

815- free range chicken, another salad(added crushed walnuts), Kombucha, omegas

oh and I attempted "muscle-ups" today for the first time and I got soooooo close but I will get it next time! ;)

Day 7-Nicole

455am-Got up to tinkle, then went back to bed.

640am-Awake

645am-BM

655am-1scoop choc whey with 20oz water and 1 tbsp raw probiotic fermented overnight

730am-3 eggs over easy, 1 small sweet potato sauteed as chips in 1 tbsp coconut oil and sprinkled with cayenne pepper. Juiced: 1 cucumber, 2 zucchini, 1 lemon, 2 green peppers.

945am-BM-Yeah, some WOD's make me nervous.  ;)

10am-CF WOD-www.crossfitsolafide.com

1215-1hour of Yoga ( I would normally eat after this but I had a CF Coaches meeting today and forgot to pack food this am. So I get an F...for Epic Fail at Nutrition Priorities today!

130pm-1scoop Super Green Foods with 10oz water 6 oz coconut milk, 1 After WOD bar (see video.) 4oz Lean Grassfed Beef from Peaceful Pastures with 2cups sauteed spinach, zucchini, onions, and organic roma tomatoes.

245pm-3 mile run to get Addie from school

330pm-4.5 oz Real Nirvana Coconut Water

5pm-1/2c homemade granola, 1 cup greek yogurt and 1 tsp cinnamon

820pm-2 eggs over easy (I have a slight egg addiction....in case you hadnt noticed) 6 large yellow squash and 1 roma tomato sauteed with basil, oregano, and coconut oil. It was about 3 cups of veggies.

930pm: Probiotic

945: Bed