21DSD Jan 2018 – Day 3

Day Three – I ended up snoozing my way out of my AM workout this morning.  I was just SO TIRED.  Roxy felt the same way.

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The book says getting a good night’s rest is important and clearly 5 – 6 hours ain’t cutting it.   I’m going to make a concerted effort to be in bed before 10:00 going forward.  At least during the week.

I’m currently doing the 21 Day Sugar Detox, following the new daily guide and meal plans and blogging about the experience.  Most of my blog content is based on the daily logs from the new guide.  I’m also discussing what I modified and why (any kind of meal plan can’t be “one-size fits all”) as well as tracking my food and macros.  I’m not a calorie counter, but I do think it’s important for me to have an awareness of how much and what percentages I’m eating so it’s easier for me to make changes or adjustments if I start to see a loss of energy, weight-gain, etc.

Daily Meal Plan

Breakfast:  Leftover Sausage, Spinach and Peppers Frittata.  Leftovers rock when you’re running late for work. I stuck with the same half portion and froze the leftovers.  I stayed full through lunch, but I also think my morning ritual also helps tide me over.  I drink a large glass of lemon water, coffee with collagen powder and almond milk, and then I eat breakfast.  It ends up all being pretty filling.  I’ve also incorporated some supplements back into the mix.

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Lunch: Sliced turkey with bacon, tomato, avocado on romaine lettuce was supposed to be the meal.  I’d decided to use some leftover cooked chicken I’d made earlier in the week instead of turkey, which was the only planned modification.  However, I had to throw out my romaine last night due to the e-coli threat; most of my avocado had turned brown and funky, and I ended up forgetting to add my prepped bacon to my lunch bag.  What I ended up with was a simple salad with chicken and Primal Kitchen dressing.

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Snack #1: Homemade Lamb Bone Broth.  Today the high temp was 19 degrees and the snack on the meal plan was the Frozen Co-Co Monkey Bites. After a cold lunch, I didn’t want a cold snack and I knew I was going to need one before my workout.  Bone broth is a great snack, especially before a workout.  It’s filling without being heavy.

Dinner:   Buffalo Cauliflower and Chicken Wings.  This was a great dinner.  Easy to make and really damn tasty.  I made it easier by using Tessamae’s Wing sauce and Primal Kitchen Ranch, although I didn’t end up needing the ranch.  It was better without it.  Truth be known, I don’t LOVE the Primal Kitchen Ranch dressing – I’m just trying to use it up.  Diane’s dressing may be much better, I intend to try it before the detox is up. In terms of the portions, I didn’t use the full 2 pounds of wings for the recipe but that was just based on the packaging in Whole Foods.  I ended up using 1.75 pounds and that worked out well for two portions.

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Fruit (Snack #2/Dessert): Frozen Co-Co Monkey Bites. OMG – these are so friggin’ good.  I’m glad I split these into portions after I made them or I would have eaten 10 them.  I don’t even mind that they are frozen.

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How I’m Feeling

Physically – the extra sleep I got this morning was well worth it.  Once I did get up, I felt really good and energized.  I got through the entire day without a headache, which was a nice change and I didn’t get that run down feeling that hit me yesterday.  My trainer said to me at the beginning of my workout this afternoon that my energy level seemed lower than normal, although I think that was due to the fact he started me out with some pretty brutal ladder sets.  I definitely had to push myself through the workout today, but I’m not sure if that was because it was just a really hard workout or because my nutrition is off.  I’m going to see how the new few workout days go.

Mentally, it was a good day.  I’ve been positive, happy and motivated.  No negativity or irrational anger.  Except at my trainer, but he totally deserved it for that tortuous workout.

Prep and Cooking

The only cooking I had to do today was dinner – which was super easy.  The only prep is take out the sausage I froze for breakfast tomorrow.

One “prep” I would recommend is making sure you have extra snacks on hand when you go into work or are going to be away from home or your kitchen for an extended amount of time.  Today was my first day back in the office, so I’d also brought a hard-boiled egg and some raw veggies in case I got hungry.  I don’t always know if I’m going to be able to find a 21DSD compliant snack option, so I just make sure that I don’t end up in a situation where I have to go hungry (because I get HANGRY) or have to eat something I shouldn’t.  I didn’t end up needing the extra snack, but it’s a good practice that I intend to continue.

Exercise

  • Running:  .5 mile @ 10:02 pace (warm-up)
  • Strength:  55 minutes of weight training hell (I hate ladders!)
  • Core:  10 minutes

Today’s workout intensity was hard and I did feel like I was struggling some, but I also know I’ve been slacking on workouts for the last few months so it very well be my body acclimating back to hard workouts and not how I’m eating.  I’ll keep an eye on the next few workouts.

Nutritional Information and Macros

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**I just realized the goals in MFP reflect my upcoming Keto Reset targets.  They actually don’t currently apply to how I’m eating now.

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Closing Out Day 3

Going into my first weekend in awhile without

*sigh* – but it will be worth it..

 

 

Debra

Running for Medals. And Bacon.

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