It started snowing Wed afternoon, so I got home before it got bad. Then it's been icy so I haven't been anywhere for 3 days. This is good because I've gotten over my cravings.
I missed Wednesday's workout, but I walked up to Laura's Friday morning for a workout and I've also walked.
Hopefully, I'm back on track now. I'll do a few days of 19-hour fasting next week. I should be able to do it for a whole week now that I've lowered my carbs these last few days. My appetite is much less already.
Saw the bobcat again today. I think it was looking for some tasty squirrel to eat.
Saturday, January 13, 2007
Tuesday, January 09, 2007
Asian beef, shiitake, bok choy soup
I made my beef bone broth last weekend along with some braised shortribs. This made the best soup I ever made. I hope I can recreate it again. The shiitakes have a unique flavor.
Braised short ribs with a little low-sodium, wheat-free tamari sauce and about 6 cloves of garlic in the last hour.
Simmered the beef bone for about 5 hours along with some vinegar.
After about 3 hrs, added braising liquid to broth and cooked for another hour.
Strained broth through cheesecloth and refrigerated overnight.
Allowed ribs to cool.
Next day, skim fat from broth.
In large pot, cook sliced shiitake mushrooms in coconut oil.
Add the broth and bring to a boil.
Add the beef picked off the short ribs.
Add sliced bok choy, frozen peas, sliced green onion, one bunch cilantro chopped, red pepper flakes and some sesame oil.
Simmer just a little more.
Serve with bean sprouts in a bowl. Add a little more tamari if needed.
Monday night, Workout B
Step ups/Dumbbell incline bench press
Bulgarian split squat/lat pull down
Romanian deadlift (straight legs)/swiss ball side crunches
The deadlifts this evening gave me a slight backache even though I kept the weight light (35# dumbbells). I was reading Performance Menu forum and there was a link to this article about doing press ups for back pain. I did about seven and the pain magically disappeared! Good stuff.
http://danjohn.org/gu11.pdf
I can really feel a difference after these workouts. I liked what the barbell squats did for my whole backside.
I fasted Monday until about 4:30, but ate regular meals today. Will probably fast tomorrow. Have really been fighting the cravings and did well today. Got into some potato chips yesterday, though.
Braised short ribs with a little low-sodium, wheat-free tamari sauce and about 6 cloves of garlic in the last hour.
Simmered the beef bone for about 5 hours along with some vinegar.
After about 3 hrs, added braising liquid to broth and cooked for another hour.
Strained broth through cheesecloth and refrigerated overnight.
Allowed ribs to cool.
Next day, skim fat from broth.
In large pot, cook sliced shiitake mushrooms in coconut oil.
Add the broth and bring to a boil.
Add the beef picked off the short ribs.
Add sliced bok choy, frozen peas, sliced green onion, one bunch cilantro chopped, red pepper flakes and some sesame oil.
Simmer just a little more.
Serve with bean sprouts in a bowl. Add a little more tamari if needed.
Monday night, Workout B
Step ups/Dumbbell incline bench press
Bulgarian split squat/lat pull down
Romanian deadlift (straight legs)/swiss ball side crunches
The deadlifts this evening gave me a slight backache even though I kept the weight light (35# dumbbells). I was reading Performance Menu forum and there was a link to this article about doing press ups for back pain. I did about seven and the pain magically disappeared! Good stuff.
http://danjohn.org/gu11.pdf
I can really feel a difference after these workouts. I liked what the barbell squats did for my whole backside.
I fasted Monday until about 4:30, but ate regular meals today. Will probably fast tomorrow. Have really been fighting the cravings and did well today. Got into some potato chips yesterday, though.
Wednesday, January 03, 2007
Day 2 of the New Year - Diet and workout
Day 2 – so far, so good! It's always exciting to start a new thing. But I have my eating plan and exercise designed out and all I have to do is execute. Don't get into discussions of "should I/shouldn't I".
Workout
I printed my Excel spreadsheet with the workout and did that tonight for the first time. I used light weights to start with and it was a pretty easy workout, actually. But at least I have the weights written down and will know what to start at next time. My spreadsheet has groovy colors and I have it in a sheet protector in the file cabinet. If that's not a dork factor, I don't know what is! I don't care. I just focus on my workout.
On Tuesday night afterwork, I did the 19 minute total cardio. 5 min warmup, 1 min high, 2 min moderate (3 times) then 5 min cooldown. I used the elliptical and changed directions often.
Wednesday night, Workout A
Barbell squats/ Standing rows
Swiss ball supine hip extension/dumbbell push press (slight squat)
Rotational lunge/swiss ball crunch 8lb medicine ball
Diet
I'm doing a type if intermittent fasting where you condense eating to about a 5 hour window between 5 and 10pm. Basically, I skip breakfast and eat my lunch at work around 4:30 or 5. Then I eat dinner at home after my workout. But for the last 2 days, I've eaten around 2 or 3 because I felt a little shakey. I knew I had too much coffee, so today I switched to decaf after the first 2 of regular. Of course, my meals are low carb -- about 12g carbs per meal. I like the 3 carb Dannon light and fit yogurt. The little 4 oz. size is very filling.
Dr. Bert Herring has written a nice little book about fasting and is available for a free download.
http://www.fast-5.com/keystone.html
Yesterday, my weight was 236 which was up about 11 pounds prior to the holidays. My fasting bg was 160 which I'm not proud of at all. I had ice cream and potato chips way too often. Next week on Tuesday, I'll get back to tracking my weekly progress.
Workout
I printed my Excel spreadsheet with the workout and did that tonight for the first time. I used light weights to start with and it was a pretty easy workout, actually. But at least I have the weights written down and will know what to start at next time. My spreadsheet has groovy colors and I have it in a sheet protector in the file cabinet. If that's not a dork factor, I don't know what is! I don't care. I just focus on my workout.
On Tuesday night afterwork, I did the 19 minute total cardio. 5 min warmup, 1 min high, 2 min moderate (3 times) then 5 min cooldown. I used the elliptical and changed directions often.
Wednesday night, Workout A
Barbell squats/ Standing rows
Swiss ball supine hip extension/dumbbell push press (slight squat)
Rotational lunge/swiss ball crunch 8lb medicine ball
Diet
I'm doing a type if intermittent fasting where you condense eating to about a 5 hour window between 5 and 10pm. Basically, I skip breakfast and eat my lunch at work around 4:30 or 5. Then I eat dinner at home after my workout. But for the last 2 days, I've eaten around 2 or 3 because I felt a little shakey. I knew I had too much coffee, so today I switched to decaf after the first 2 of regular. Of course, my meals are low carb -- about 12g carbs per meal. I like the 3 carb Dannon light and fit yogurt. The little 4 oz. size is very filling.
Dr. Bert Herring has written a nice little book about fasting and is available for a free download.
http://www.fast-5.com/keystone.html
Yesterday, my weight was 236 which was up about 11 pounds prior to the holidays. My fasting bg was 160 which I'm not proud of at all. I had ice cream and potato chips way too often. Next week on Tuesday, I'll get back to tracking my weekly progress.
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