Recipes: EZ Whey

I made a bunch of Emily Zaler recipes on Monday.

All of them can be found here:

Here's my feedback on everything I made:

Pumpkin Swirl Egg White Puffs - fairly satisfying if you eat them immediately & fresh from the oven, but they deflate a bit and thus they're a bit disappointing re-heated, even topped w/ syrup. I got 14 from the recipe, though, so it sure feels like you're eating a lot, a good trick for the brain.

EZ Whey Pumpkin Pie (minus crust) - this turned out terribly unsatisfying. But I used egg white protein powder so that could be the culprit: I essentially had cooked egg white at the bottom, topped with a thick flax pudding that just wasn't sweet enough. I'm going to re-try with whey protein.

Cinnamon Swirl Pumpkin Protein Loaf - pretty eggy, tasted a bit like French toast but with the texture of an omelet. Mine looked NOTHING like her picture, not remotely bread-like. It deflated some out of the oven, and I cut 4 "slices." For a low-carb day, it would suffice as substitute bread to dip into egg yolks.

EZ Kabocha Squash Protein Pancake - delicious. I used pumpkin instead, since that's what I had on hand. Definitely will make again.

Low Carb Flax Waffles - did NOT work as a Belgian waffle: crispy but not fluffy. Perhaps a regular waffle would work, I don't know. It did get fluffy as a pancake, but not very sweet. I'm using them as "bread" with my eggs for now. Going to remake them with pumpkin pie spice and see how they work. I got one failed waffle and four 4-5" cakes.

EZ Whey Protein Pudding - delicious and the right texture, very satisfying. More calories & less quantity than Arctic Zero, but definitely a lot cheaper.

December 28

445a-2 fr eggs, 2oz pork sausage, flax pancake, c reg, Met, multi, fish oil, calcium, CLA, ALC, Tyrosine
6a-c reg, stevia
8a-2c decaf, stevia
9a-3oz chicken, .5c sweet potato, T Vidalia onion dressing
1130a-multi, fish oil, calcium, CLA, ALC
12p(LAPW)-salad, T Italian dressing, 2oz chicken, oz beef, c peppers/onions, 3c reg
2p-salad (romaine, celery, cauliflower, peppers, peas, balsamic), can diet dr pepper, 2c decaf tea, multi, fish oil, calcium, CLA, ALC
330p-2c decaf tea
730p-Met, greens, yeast, guar gum, NC, multi, fish oil, calcium, CLA, ALC, Carnosine

Totals: 1357 cal, 57g fat (17 sat), 104g carbs (29 fiber), 88g protein

No supper, no problem. It sure helps that I've turned my reds/greens into what seems like ice cream!

December 27

5a-pumpkin protein pancakes, 2c reg, Met, fish oil, multi, calcium, CLA, ALC, Tyrosine
6a-2c reg
8a-2c decaf
10a-3.5oz jerky, can diet ch coke
1145a-fish oil, multi, calcium, CLA, ALC
1p(PWO)-Rice Nog protein shake
2p-oz almonds
230p-2c tea
3p-snack bar
430p-2c tea, oz almonds, fish oil, multi, calcium, CLA, ALC
7p-fish oil, multi, calcium, CLA, ALC, Carnosine, Met, reds, yeast, guar gum

Totals: 1482 cal, 51g fat (9 sat), 123g carbs (26 fiber), 121g protein

Skipped supper to help get back on track after the holiday derailment.

December 26

630a-2 fr eggs, 3oz smoked chicken, rice cake w/ T Sunbutter, c reg, Met, fish oil, calcium, CLA, ALC, Tyrosine
8a-c reg
9a-egg white puffs w/ SF syrup, slice “bread,” waffle
10a-pumpkin custard, pudding, c decaf, fish oil, multi, calcium, ALC, CLA
1p-pork rib, smoked chicken, cauliflower & celery, hummus, flax pancake, fish oil, multi, calcium, ALC, CLA
7p-salad, fish oil, multi, calcium, ALC, CLA, NC, Met, reds, yeast, guar gum

Totals: 2424 cal, 93g fat (25 sat), 134g carbs (40 fiber), 221g protein

Holidays over. This nonsense was brought on by experimenting with recipes and thinking it was okay to eat pretty much all of the results, pretty much immediately. Foolish!

I'll be linking to the ones that turned out to be worth making when I find some time.

December 25

530a-salad (peppers, cauliflower, peas, celery, romaine, balsamic), chicken breast, T BBQ sauce, 3c reg, T Sunbutter, 4oz Rice Nog, fish oil, multi, calcium, ALC, CLA, Tyrosine
10a-fish oil, multi, calcium, ALC, CLA
1p-smoked chicken, pork roast, pork rib, half sweet potato, baked carrots, pineapple, cranberry sauce, raw veg, “cheesecake,” 24oz diet dr pepper
3p-.5oz pistachios, few almonds, few apple chips, fish oil, multi, calcium, ALC, CLA
6p-oz almonds, few apple chips, sl dried mango
830p-fish oil, multi, calcium, ALC, CLA, Met, reds, yeast, guar gum, T Sunbutter

Totals: 2786 cal, 132g fat (41 sat), 265g carbs (43 fiber), 116g protein

More holiday nonsense.

December 24

5a-2c reg, fish oil, multi, calcium, ALC, CLA, Tyrosine, 5 donut holes
730a(PWO)-omelet (3 eggs, ham, sausage, bacon, mushrooms, peppers, oninos), hash browns, 3c reg, multi, calcium, fish oil, ALC, CLA
9a-c reg, donut hole
1215p-2 eggs, chick saus, bacon-wrapped tenderloin, 2c decaf, fish oil, multi, calcium, ALC, CLA
3p-cheesecake (SF jello mix, coconut milk, Rice Nog, GF crumbs, soy butter, stevia), bacon-wrapped tenderloin, 2c decaf
4p-2c decaf, stevia, cinnamon extract
5p-ham, sausage & kraut, lil smokies, deviled eggs, 2 bottles diet A&W, black & green olives, grape tomatoes
930p-T Sunbutter, fish oil, multi, calcium, ALC, CLA, Carnosine, Met, greens, yeast, guar gum
Totals: 3838 cal, 224g fat (74 sat), 243g carbs (51 fiber), 200g protein

Holiday nonsense.

Read This: JR Burgess

An emailed newsletter I received from JR Burgess of Rejuv Medical (Sartell, MN)

Some good stuff, worth a look in case you can pick up a nugget or two.


How to Recommit in the New Year!

 I want to ask how many people have made New Year’s resolutions?  How many of those New Year’s resolutions were successful, as in, you made it the whole year or accomplished your goal in the end? Don’t get me wrong, quitting smoking and sticking to it is amazing, and a definite life changer.
So now to answer the question, why we don’t like the idea of making a New Year’s resolution? It can seem like such as awesome idea, oh it’s the New Year and I am going to be a new me and make this generally unrealistic resolution.  Some research shows that most people will break their resolution within 10-14 days after the New Year begins. We see this all the time in the fitness industry. For the first two weeks after the new year, every gym in the U.S. is packed to the point that one can’t get on any piece of equipment.  But don’t worry if you are a die-hard, you know that after about two weeks most of those people drop out of the gym scene. Once an individual breaks their resolution, even one time, they look at it as failure and will continue to break it for the rest of the year. But what if we look at it as a lifestyle change and instead we set realistic goals for ourselves? When we “fail” once it is more like a bump in the road and we get right back on track the next day. So in the New Year let’s recommit instead of making a resolution. One way to do that is to figure out what motivates you and how to stay motivated.
Here is a list of ways to get and keep motivation this year:  
1.      Make sure to set goals that are realistic.  This goes back to the SMART model that was discussed two weeks ago.
2.      You should always keep track of where you started, where you are now, and where you are going. Look back at the past year and be proud of all the successes you attained. Paint a clear picture of where you want to go. The clearer the canvas of the future you, the easier your mind will unconsciously follow. Paint a masterpiece!
3.      Avoid the all-or-nothing thinking that was discussed in a previous Breaking Barriers. No one will ever reach complete perfection, remember that! There will be ups and downs; it’s how you get back on your feet. If it’s a busy time with family and you can’t make it to the gym as much, you can control your eating. When on vacation and eating healthy is less realistic, you can always find ways to move. Remember, you control you, and there is something good on every menu if you know how to ask for it.
4.      YOU are YOU; you are not the skinny gal on the treadmill next to you. Don’t compare yourself to anyone else in the gym. Focus on your goals and what you need to do to get the desired results you want.
5.      Seek support from anyone and everyone who wants to give it to you. Maybe a spouse, friend, or maybe it is necessary for you to get a personal trainer simply for the support and accountability.  When I meet with people to help them get started, I always ask who will be your support system.
6.      Find something that you enjoy doing. Exercise doesn’t always have to be running on a treadmill and lifting weights. It can be playing baseball in the yard with your kids or joining a volleyball league, Zumba, walking, skiing, riding bike, or a combination of many activities to avoid burnout.
7.      It is totally ok to do split workouts. Don’t have time to do an hour workout one day? Then do 30 minutes in the morning and 30 minutes in the evening to make up for it. Even if you only have 20 minutes daily it much better than nothing. I love The Biggest Loser but you don’t have to do countless hours to be successful.  It’s finding what works for you. Do what is most convenient and if you are pressed for time, do what you can to squeeze a workout in. Maybe you can do body weight exercises in your home while you are preparing a meal because you are having company and won’t have the time to drive to the gym.
8.      Watching success leads to success. I ask all our clients to watch The Biggest Loser.  It starts January 3rd on NBC. Another television show, Heavy, on A&E is awesome. Thintervention, on Bravo with one of my favorite trainers, Jackie Warner, is a great show as well.  It’s inspiring to watch even the most desperate accomplish anything with the right program, support, mindset, and determination.
9.      Finding the right workout time. You should try to find a time that will work for you and make it become a habit. I would be terrible at getting my workouts in at the end of my work day, but that may work great for others. There is no right or wrong time; it’s what you can be consistent with.  My suggestion for busy parents is to try to get used to morning workouts. Get it done and over with, and you will feel great the rest of the day. I have belonged to many gyms and the 5 or 6 am groups are the ones you see year after year. It’s just become part of their lifestyle.
10.  Sugar takes away energy. If you eat a high sugar diet, or very unhealthy diet for that matter, you will burn out fast. Blood sugar spikes drain your energy and just make you want more sugar.  Too many people think they can still eat the addictive foods and the exercise will do the trick. I have seen it a thousand times; trust me, that answer is wrong. I have never wanted to go to the gym after a buffet.  Instead, I want to lie down and watch The Biggest Loser or Sports Center. Very few people can stick to an exercise routine without some healthy eating balance.
11.  Drop your false perceptions! I have heard “I hate gyms;  I can’t cook; I don’t have time; I can’t afford healthy foods; My family won’t eat this way, etc., etc.”  My point is if you think in terms of “can’t” and “don’t” you won’t. You have already convinced yourself of just that. The truth is you just have not learned. Every person that walks through our door we make a program specifically designed for them. If you dislike gyms, we will teach you how to work out in your own home. You can do quick and easy foods that require no cooking and still reach your goals. If you lack time you can probably eliminate something that is not as important as exercise, such as TV.  Eating healthy is not more expensive if you eliminate eating out and learn to shop smart like we teach. I know there are tons of recipes that our clients’ families love if you just take a step outside the box and try new things. Keep your mind open and develop a “can do” attitude and the sky is the limit!
12.  Never dwell on the past negative experiences. Think only of the opportunities that the future can provide you. If you failed a program before, discover what the reasons were and draw on it as a lesson learned. After failed relationships in my past, it drew me closer to what I needed, wanted, and what I have to work on in order to have a successful long-term marriage.
13.  Learn the right way! Do you know how many times I have heard the phrase, “I have tried everything!” Not one of those people has done what we would teach them. Your doctor doesn’t tell you to go on a fad diet.  They tell you to exercise and eat healthy, but that is the last thing people want to try. The problem is the doctor tells you to exercise and eat healthy, but doesn’t have the time to teach you exactly what that is. Everybody who follows a correct program has success if they truly follow it. The big challenge is making it stick long term. I promise you if you do a fad diet the weight will come back. If you go back to eating like you did previous to the diet, it will come back. Quick and easy will not work. I plea with everyone to start with a trainer who has the ability to teach you what a proper exercise and clean eating program can do for you. The treadmill alone will not work. Eating just salads and under eating calories is not eating healthy. Learn a complete program; it’s the only way to make a permanent lifestyle change!
14.  And lastly, remember that it is okay to reward yourself when you have reached a goal.  Maybe not with a chocolate cake but how about that pair of jeans you have been looking at for some time now. You reached a milestone and you are worth it, so BUY THEM!

This is the year you can make true to living a healthier life for you and your family! Please forward this e-mail to friends and family who are looking for some great changes this new year.


JR Burgess

December 23

5a-2c Hubbard squash, sl pineapple, 2 bacon-wrapped tenderloins, 2c reg, carrot w/ hummus, few apple chips, Met, fish oil, multi, calcium, ALC, CLA, Tyrosine
6a-c reg
8a-c reg, mini Snickerdoodle
12p(restaurant)-salad (turkey, ham, tomato, hb egg), 2c decaf
3p-entire bag of Nut Thins, fish oil, multi, calcium, ALC, CLA
430p-oz apple chips, fish oil, multi, calcium, ALC, CLA
630p-entire batch crab cakes, pint Arctic Zero, NC, Met, reds, yeast, guar gum, fish oil, multi, calcium, ALC, CLA, Carnosine

Totals: 2478 cal, 90g fat (36 sat), 234g carbs (46g fiber), 170g protein

As you can see, I'm slipping into "holiday" mode. Whatever. 3 days of overeating won't cause too much damage. The trick is to keep it somewhat moderated, and then just thoroughly fucking enjoy it - not beat myself up about it.

I AM disappointed that I ate that tiny little snickerdoodle, though. Stupid irresistible sugar-laden goodness! It was delicious, but surely not worth any acne.

I used them to make a gift for my parents, celebrating their 35th anniversary. I stuck "congratulations!" candles, one into each cookie, so they could snack on them while driving to the Cities. Plus I made them scones - just trying to hold onto that "favorite daughter" award...

Paleo Crab Cakes: holy bloody hell, those were absolutely incredibly delicious. Recipe can be found here.

December 22

630a-4oz egg whites, 2oz pork sausage, 6 BWCs, 2T Bayou Bourbon, c reg, Met, fish oil, multi, calcium, CLA, ALC, Tyrosine
7a-c reg, 4oz Rice Dream egg nog
730a-2c decaf
10a-2c chai tea, fish oil, multi, calcium, CLA, ALC
12p-salad (romaine, turkey, bacon, tomato)
1p-2c eggnoggn tea
2p-2c tea
430p(PWO)-3.5oz tilapia, .25c onions, c root veg, rice cake, s Sunbutter, multi, calcium, CLA, ALC
7p(PWO)-Met, reds, yeast, guar gum, multi, calcium, CLA, ALC, Carnosine

Totals: 1461 cal, 58g fat (18 sat), 127g carbs (28 fiber), 94g protein

Another excellent day! No supper - strategic meal skipping to keep calories low.

December 21

5a-c reg, Met, fish oil, multi, calcium, CLA, ALC, Tyrosine
6a-c reg
630a(dWO)-s Ultima, BCAAs
730a-Americano w/ SF syrup
10a-2c reg, fish oil, multi, calcium, CLA, ALC
130p-2c chai tea
330p(pWO)-BCAAs, fish oil, multi, calcium, CLA, ALC
7p-few peanuts & candy corn, 5oz pork chop, c Hubbard squash, 3 carrots, 4T hummus, half small fresh apple, half dried apple, fish oil, multi, calcium, CLA, ALC, Carnosine, Met, greens, yeast, guar gum

Totals: 862 cal, 26g fat (10 sat), 89g carbs (22 fiber), 59g protein

Fasted until supper and felt just fine! Brain is in a great place.

December 20

5a-scramble (4oz egg whites, 2oz pork sausage, c squash cubes, slice pineapple), c reg, Met, fish oil, multi, calcium, CLA, ALC, Tyrosine
530a-c reg
615a-2 BWCs, c decaf, stevia
730a-2c decaf, stevia
930a-6oz chicken, 4 BWCs, protein shake, 2c decaf tea, fish oil, multi, calcium, CLA, ALC
130p(PWO)-5oz tuna, s sesame crackers, 2T mustard, fish oil, multi, calcium, CLA, ALC
430p-oz almonds
7p-salmon chowder, small apple, Met, reds, yeast, guar gum, fish oil, multi, calcium, CLA, ALC, Carnsoine, NC

Totals: 1933 cal, 92g fat (35 sat), 98g carbs (21 fiber), 164g protein

Training day = high day. Since my back is doing so well, I'm going to fast tomorrow, so I tacked on a few extra calories...almonds and an apple, WOWEE!!

The fast day is an effort to make up for last week's dismal showing and get my brain over that, PLUS put it in a place where I can indulge at this weekend's family gatherings without any fretting.

I actually feel pretty good. Well-balanced. Happy.

Good friends and health improvements can do so much for the attitude...who knew?

December 19

5a-2 fr egg, chick saus, c reg, Met, fish oil, multi, calcium, CLA, ALC, Tyrosine
6a-c reg, 4oz almond milk
730a-Americano w/ SF syrup
10a-protein shake, oz cashews, 2c decaf, fish oil, multi, calcium, CLA, ALC
2p-salad, oz almonds, 2c decaf tea, fish oil, multi, calcium, CLA, ALC
3p-2c decaf tea
330p-2c decaf tea
6p-6oz chicken & c Brussels sprouts in .5T olive oil, fish oil, multi, calcium, CLA, ALC, Carnosine, reds, Met, yeast, guar gum, flavor drops
730p-c decaf tea

Totals: 1578 cal, 82g fat (22 sat), 88g carbs (30 fiber), 119g protein

By the numbers, this day was a success...but mentally I struggled Physically I was okay, just on the lethargic/listless side, but my brain wanted absolutely nothing to do with anything or anybody. I left work at 4, went straight home, and straight to bed. A 1.5-hour nap helped some, but I remained spark-less last enthusiasm for anything.

Back is doing pretty well, so my concerns over that are staying within reason, dark alleys avoided, and will hopefully improve after talking with the chief at today's session.

Slight mental improvement today, but not yet my normal self. I'm feeling a little burned-out on absolutely everything, from calorie-counting to work to winter (which hasn't even started) to Christmas (confession: my least favorite holiday) to tax season (which, again, hasn't even started).

I blame tax season anxiety for all of it.

Today I am trying to remind myself that it's never as bad as I anticipate it to be, and there's no point in spending the next two weeks letting my anxiety build up and up and up, until it's a fucking tower of Pisa ready to crash on my curly li'l head.

My amazing girl Joy told me to think of it differently: it's Boston training season, not tax season. This I like! If I can focus on that instead, think of fueling, training, & recovering as an athlete who also happens to be working long hours, what a difference that could make. That puts work into a second-tier priority, which is right the fuck where it belongs. Health should be #1 at all times - it's the single thing in life that you truly can not survive without!

At any rate it sounds better than the way I was approaching it:
1. I want to lose fat (mental stress, physical stress)
2. and work 60 hours (mental stress, physical stress due to less/poor sleep)
3. and keep lifting (mental release but also physical stress)
4. and train for Boston (mental stress AND release, depending, and of course physical stress) it any wonder I expect to break, with this many stresses?

So, first and foremost: attitude.
Second: determine goals.
Third: consider obstacles.
Fourth: strategize.
Fifth: go forth!

Read This: Krista Scott-Dixon

An e-book titled "Fuck Calories"?

Oh, hell yes.

Love the disclaimer:

Yes, this book has cuss words. Many of them. Deal with it. Hey, it’s free. You get what the fuck you pay for.

December 18

645a-3.5oz tilapia, cooked onions, 2 waffles w/ SF syrup, sl GF toast, 11s BnPB, 2c reg, Met, fish oil, multi, calcium, CLA, ALC, Tyrosine
930a(PWO)-2s Ultima, 2c reg, 1.5oz honey roasted cashews
11a-fish oil, multi, calcium, CLA, ALC
1p-3oz turkey, 6oz prime rib, c celery sticks, c cole slaw, olives, pickles, cherry tomatoes, cooked baby carrots, 4c decaf
430p-fish oil, multi, calcium, CLA, ALC
530p-3.5oz tilapia, cooked onion, 2s sesame crackers, .5c fresh salsa, waffle, fish oil, multi, calcium, CLA, ALC, Carnosine, greens, Met, yeast, guar gum
6p-3 BWCs, c decaf
8p-NC, pint Arctic Zero

Totals: 3534 cal, 124g fat (27 sat), 399g carbs (35 fiber), 171g protein

If I could take away the BnPB at breakfast, today would've been just fine. At any rate, the jar is empty. No more willpower required.

God damn, I'm so in need of a Monday.

December 17

7a-2 fr eggs, chick saus, 2 sl GF toast, c chai tea, Met, fish oil, multi, calcium, CLA, ALC, Tyrosine
10a-2c decaf tea, fish oil, multi, calcium, CLA, ALC
1p-4c reg, 3 sl bacon, scramble(~2oz pork sausage, mushrooms, onions, peppers, 3 eggs), POM juice
430p-fish oil, multi, calcium, CLA, ALC
7p-pork chop, pineapple, squash, fish oil, multi, calcium, CLA, ALC, Tyrosine, Carnosine, Met, reds, yeast, guar gum
9p-2 sl GF toast, 2T BnPB, T AB, hot cocoa & cinnamon

Totals: 2205 cal, 107g fat (37 sat), 131g carbs (27 fiber), 157g protein

Given that I hurt my back early in the day's training session, then had to watch my rockstar friend finish out "my" workout, then try not to freak the fuck out about how it will impact running and lifting and competing - this intake is gold-fucking-star-worthy.

But the good sense did not last...

December 16

645a-c reg, Met, fish oil, multi, calcium, CLA, ALC, Tyrosine
730a-fr egg, chick saus, 2 waffles, syrup, c reg
930a-waffle, 2 sl toast, 2T fake PB, T apple butter, 2c decaf
10a-4oz Paleonola, fish oil, multi, calcium, CLA, ALC
2p-3T low-fat PB
3p-5oz Paleonola, T low-fat PB, 3 BW chestnuts, oz chicken, fish oil, multi, calcium, CLA, ALC
6p-salad, 6 BW chickens, fish oil, multi, calcium, CLA, ALC, Carnosine, Met, greens, yeast, guar gum

Totals: 3386 cal, 174g fat (47 sat), 306g carbs (52 fiber), 146g protein

Paleonola = too good. Better 'n Peanut Butter = too good.

Don't keep this kind of stuff in your house because willpower always fails eventually. This is not news to me, and I don't know why I keep forgetting it.

Stopped the yogurt as of this day, and my skin immediately started to recover, really couldn't make it a more obvious connection. Sad.

December 15

6a-fr egg, chick saus, root veg, few water chestnuts & T bbq sauce, 2c reg, Met, fish oil, multi, calcium, CLA, ALC, Tyrosine
7a-2c decaf
8a-Americano w/ SF syrup
10a-chicken leg, bacon-wrapped tenderloin, FiberOne yogurt, fish oil, multi, calcium, CLA, ALC
1130a-2c decaf chai tea
1p-2c decaf chai tea, 10 baby carrots, c celery, 1 BWC, 4 WC, 8 meatballs in sweet/sour sauce
230p-c celery
330p-3.5oz jerky, fish oil, multi, calcium, CLA, ALC
5p-med apple, few SP chips, 2s Sunbutter, T cashews
7p-chicken, GF pasta, marinara sauce, roasted veg, T cashews, 3c decaf
10p-s chicken sasusage, Met, reds, yeast, guar gum, fish oil, multi, calcium, CLA, ALC, Tyrosine, NC

Totals: 2819 cal, 109g fat (25 sat), 273g carbs (57 fiber), 181g protein

Felt physically awful, aching everywhere, worrying like crazy, and brain tanked in the afternoon. Calories ensued.


December 14

5a-c reg, Met, fish oil, multi, calcium, CLA, ALC, Tyrosine
6a-c reg
745a(PWO)-2c reg, BCAAs, 2s Mio
10a-2c decaf, fish oil, multi, calcium, ALC, CLA
130p(PWO)-BCAAs, s Mio
2p-2c decaf tea
330p-2c decaf tea, fish oil, multi, calcium, ALC, CLA
530p-s Mio, .5s BCAAs
615p(PWO)-s Mio, .5s BCAAs
7p-salad w/ hb egg, yogurt, NC, Met, greens, yeast, guar gum, fish oil, multi, calcium, ALC, CLA, Carnosine
8p-few plain water chestnuts, half dozen in bacon, 2T bbq sauce

Totals: 857 cal, 24g fat (10 sat), 105g carbs (30 fiber), 38g protein

Lesson learned from today: three workouts, all fasted, FELT FINE. And all different: strength in morning, run at noon, yoga after work. Holy crap? Pretty cool thing to learn!

I decided to eat supper NOT because I felt crappy or snacky or anything - shockingly - but because I was feeling aches & pains a little more pronounced than I'd like. Went for a nice healthy vitamin-filled salad, threw in the yogurt for the dairy test, doing great! But then after making water chestnuts wrapped in bacon for a team potluck, I couldn't stop eating the fuckers. Most addicting stuff EVER. I even had to make a second batch because I ate so many! BACON.

But overall, no concerns with the day. In fact, this "half fast" might become a good substitute for a second fast day within one week. Stay tuned.

Acne: I had a tiny little pimple develop Sunday/Monday...which started to disappear by Monday eve, but has since started taking on cyst-like proportions...which points to the dairy already working away. GD! Leaving in the yogurt (two more servings) to make extra sure.

Habit: day two was a miserable failure. Nothing I had planned worked out, partly because of meetings & because I had to do further work on my goal (which I finished!), but the rest of the day was just FILLED with numerous little distractions. Refocusing for a new attempt today!

December 13

430a-2 fr eggs, chick saus, root veg, 2c reg, Met, fish oil, multi, calcium, CLA, ALC, Tyrosine
530a-c decaf, oz apple chips
615a-c decaf
9a-2c decaf tea
10a-2c decaf, bacon-wrapped pork tenderloin, rice cake & T Sunbutter, fish oil, multi, calcium, CLA, ALC
230p-salad, hb egg, 2 chicken legs, fish oil, multi, calcium, CLA, ALC
7p-2 slices GF French toast (coating made w/ yogurt, SF jello mix & fake PB-form fail!), SF syrup, 2s chick saus, 2c decaf, Met, reds, yeast, SF jello mix, fish oil, multi, calcium, CLA, ALC, Carnosine
830p-3 pb cookies, T fake pb, oz walnuts
9p-NC, 5HTP

Totals: 2433 cal, 100g fat (28 sat), 226g carbs (48 fiber), 152g protein

Yeah. Just before bedtime, when I should've just hauled my ass into the shower, I was feeling overwhelmingly snacky, damn near binge-level, and just plain miserable. So I thought up a compromise: go ahead and eat whatever, then fast on Wednesday. At that idea, I perked right up - fasting two days after I just did so sounded like a good might backfire and kick me in the ass, but even so, that would be a lesson learned.

What is fake PB? This stuff: Walden Farms Peanut Spread - it's basically assorted chemicals whipped up into in a calorie-free fluff that kinda sorta resembles peanut butter. It's not a true substitute for the real thing but can be made to work in a recipe or something (like as a dip for peanut butter cookies). I'm sure it's also probably 100% terrible for you, but if it keeps me from eating 1400 calories worth of sweet, delicious Subutter, well, to me it's worth the trade off.

Don't get too excited about their products - if you Google for reviews, you'll find that most of them seem to taste like ass. I've tried the PB and caramel dip, and found them to be tolerable substitutes; I've also tried the ranch dressing, which I threw away after one disgusting taste.

My theory on this chemical-laden shit is like so: if you're dieting down and avoiding calories and fueling your body with "just enough" to get by and mentally deprived and in danger of a binge, go ahead and eat it. If you're eating at a maintenance level and feeling fine and healthy and balanced, then avoid it. Eat real, whole, nutritious food.

Acne: I am now testing dairy in the form of yogurt. I bought the little 50-cal Fiber One yogurts both for the low calories and for the fact that the only dairy item listed was milk. I guess I could have just drank plain milk, but peach yogurt sounded much nommier.

Habit: Holy shit was I productive yesterday! I allowed myself a few minutes of fuck-around time first thing in the morning, at my two meals, and before leaving (at 530pm), and that was it. I had numerous moments where I would have replied to personal emails, or updated my food journal, or googled something - and instead I stopped myself and kept on working. And while I didn't get everything done (several work interruptions came my way), I did finish a monstrous goal write-up, which is huge. Maybe I'll get to take my PTO on Friday after all!

December 12

5a-c reg, Met, fish oil, multi, calcium, CLA, ALC, Tyrosine
6a-c reg, BCAAs
8a-2c decaf, BCAAs
10a-2c tea, fish oil, multi, calcium, CLA, ALC
1p-can diet cherry Coke, BCAAs
230p-2c reg
4p-fish oil, multi, calcium, CLA, ALC
6p-fish oil, multi, calcium, CLA, ALC, Carnosine, Met, greens, yeast, guar gum

Totals: 327 cal, 10g fat (4 sat), 33g carbs (14 fiber), 12g protein

On this fast day, I taught my 630am strength class AND I ran at noon despite knees feeling a bit fat...and I felt great! I was SO FUCKING COLD though.

At home, my brain was in a perfect spot. I realized that I actually could have eaten supper since I was coming in 100 calories under my goal for average calories, meaning I could've eaten up to 700 calories for supper and still hit the goal. But amazingly, I rationalized that I truly felt fine without it, so why bother? Isn’t that a far cry from the weekend mentality!

I also I had a fair determination to stay fasted since I’d already calculated the weekly averages and didn’t want to have to re-do them! Sometimes laziness is motivating!

Week's tally:
- Averages: 1639 cal, 55g fat (14s at) 30%, 173 carbs (38 fiber) 42%, 103g protein 25%
- Up .28%, 5 cal avg, 32 total, from last week
- Burned 2772, up 228 from last week

Weight results:
- Down .2 lbs
- Down 1.2 lbs body fat (1%)
- Up 1 lb lean mass (.8 of it as water)

Because my brain is in such a good place today, I am able to focus on & believe the nice big body fat loss and ignore the tiny overall loss!

Acne: tiny wh on upper lip, but since it's nowhere near a cyst, I'm not sure it's even worth noting. I've had 3 cans of diet cherry Coke over the past 5 days, so perhaps that's the cause. At any rate, though, I don't intend to start a daily pop habit, and I feel confident that having one can every once in a great while won't make things go nuts. Good to know, but again: that doesn't mean it's going to become part of my regular diet. While it may not be the pure poison that some folks preach, I know this much: there is nothing in there that's good for me. But sometimes the brain beats you down and a diet cherry Coke is going to make you happy. And if skipping the pop means you go off and eat an entire bag of potato chips, well, perhaps the pop is the lesser of two evils.

And no, I will not say something like "Everything in moderation" to justify the occasional indulgence - that is a bullshit statement. Go try that with arsenic!

Habit: tea is now a given. I've got stashes like mad both at home and at my desk, and now I can't even walk past the tea display in motherfucking Target without stopping to peruse. So, time to flesh out the new one.

I've always got a running to-do list at work, with deadlines noted, but once close is complete and those deadlines are "way out" - I lose motivation and focus and basically develop Homer Simpson's attention span. (Oooh, a blue car!)

So, the new habit is going to be: first thing in the morning I designate my "MUST DO TODAY" items and get them done, no excuses. And absolutely no screwing around online or personal emails or any of that until these things are complete!

December 11

730a-2 fr eggs, turkey saus, 2 sl GF bread, 2c reg, supps
10a-oz chicken, 2 GF ciabatta rolls w/ balsamic
12p-2 waffles & SF syrup, 2c decaf, supps
230p-c tea
6p-salad (peppers, baby carrots, celery, spinach, cabbage), balsamic, hb egg, supp ice cream, supps
7p-Arctic Zero, 2oz apple chips
9p-few baby potatoes, 1/3c onions, bedtime supps

Totals: 2317 cal, 52g fat (14 sat), 354g carbs (49 fiber), 99g protein

I ate a nice large breakfast & lunch, intending to do just three meals rather than four. But they ended up a little too large, and I forgot about the ciabatta rolls when I planned waffles for lunch, and I was feeling extra snacky at supper, so then I made the decision to fast on Monday - which gave me leeway to allow a little more snacking as I packed up leftovers.

Holy carbs! Damn those wonderful ciabatta rolls (all gone now) and GF waffle mix (also all gone now) and homemade apple chips (not gone, and I plan to make more...gulp)!

December 10

8a-3oz pork roast, c baked potato, bbq sauce, 2c reg, cinnamon GF crackers w/ SF pudding mix as dip, fish oil, multi, calcium, CLA, ALC
10a-2c decaf, stevia
12p-Larabar, fish oil, multi, calcium, CLA, ALC
3p-VitaminWater Zero, BCAAs
7p-salad, 3 chicken legs, T Ole sauce, 2 GF ciabatta rolls, 2T Sunbutter, 3T apple butter, 15 GF cinnamon crackers, fish oil, multi, calcium, CLA, ALC, Carnosine, Met, greens, yeast, guar gum
9p-NC, 5HTP

Totals: 1916 cal, 67g fat (13 sat), 251g carbs (43 fiber), 73g protein

Powerlifting training means extra calories & carbs, and so I happily complied.

I discovered gluten- and dairy-free ciabatta rolls that are Really. Fucking. Good. And only 100 calories each. DANGEROUS!

December 9

5a-c reg
6a-c reg
7a-2c decaf, stevia, flavor drops, fish oil, multi, calcium, CLA, ALC
830a-2c decaf, stevia
930a-can diet cherry Coke
1030a-2c eggnogg’n tea, fish oil, multi, calcium, CLA, ALC
12p-2c ginger peach tea
2p-2c ginger peach tea w/ bag o’ herbs
230p-2c decaf tea, fish oil, multi, calcium, CLA, ALC
5p-2c cooked broccoli, salad w/ balsamic, 3c spaghetti squash w/ .25c sauce, choco crepes w/ SF syrup, turkey sausage, NC, 2c decaf, Met, reds, yeast, stevia, guar gum, multi, fish oil, CLA, ALC, Carnosine
9p-raw veg & hummus, pint Arctic Zero, 2 turkey patties

Totals: 1728 cal, 39g fat (12 sat), 201g carbs (60 fiber), 145g protein

Fast day that turned into a supper-only day. Unfortunately, once I ate, binge-like cravings kicked in. I ate a ton of vegetables & protein, knowing if I went for carbs it would turn into a full-on binge.


Read This: Shelby Starnes

Good article out on EliteFTS this week: Words of Wisdom

Great advice that applies to more than just wellness!

December 8

6a-2c broccoli, turkey patty, 2 fr eggs, 2T fresh salsa, 2c reg, stevia, Met, fish oil, multi, calcium, CLA, ALC
7a-2c reg, t cinnamon, stevia
830a-Americano w/ SF syrup
9a-20z VitaminWater Zero
10a-bacon-wrapped pork tenderloin, T BBQ sauce, sm apple, T Sunbutter, can diet cherry coke, krill oil, multi, calcium, CLA, ALC
230p-chicken leg, rice cake, 2T Sunbutter, 15 baby carrots, c cauliflower, 2c decaf chai tea
4p-multi, calcium, CLA, ALC
6p-salad (cauliflower, grape tomatoes, baby carrots, celery, cabbage, spinach, balsamic), chicken wing & breast, NC, Met, greens, yeast, fish oil, multi, calcium, CLA, ALC, Carnosine

Totals: 1877 cal, 76g fat (18 sat), 156g carbs (49 fiber), 133g protein

Been feeling rundown all week, and I'm blaming the deficit. I added a new dimension to my giant Excel file that tracks a rolling 7-day caloric intake, and yesterday was at 1603, which is fairly low for me.

I had to firmly combat the “It’s not fair” whiny-brain reaction with Leigh Peele’s commense-sense hard-love viewpoint that amounts to “It’s HARD and you WILL feel like crap. It's SIMPLE but it's not EASY. Deal with it.”

I know that I can’t risk feeling like this during tax season / Boston training, so now is the time to buckle down, suck it up, and make some serious progress!

I am keeping my goals right in front of my face (literally) and feeling confident. Go forth and kick ass, my friends!

December 7

5a-2-egg omelet, turkey patty, 2T salsa, 2c reg, stevia, Met, fish oil, multi, calcium, CLA, ALC
6a-2c green tea, stevia
8a-decaf Americano w/ SF syrup
10a-bacon-wrapped pork tenderloin, sm apple, rice cake, T Sunbutter, 2c decaf, stevia, flavor drops, krill oil, multi, calcium, CLA, ALC
12p-2c decaf blueberry tea
230p-2 chicken legs, rice cake, 2T Sunbutter
4p-2c decaf bb tea, krill oil, multi, calcium, CLA, ALC
730p-NC, Met, greens, yeast, fish oil, multi, calcium, CLA, ALC, Carnosine

Totals: 1490 cal, 70g fat (16 sat), 80g carbs (23 fiber), 117g protein

This was kind of a tough day. 10.5-hours at work that were very busy (month-end close).

Once again I skipped a planned run. It was lovely out, and I wanted to WANT to run, but my legs & feet were achey and I just didn’t have the proper mindset to handle any running pain, should it happen.

After meal #3, my 2nd Sunbutter serving of the day, I very much wanted to finish the jar. This despite easily ignoring the jar for weeks. I used a Sharpie to write “NO!” on a post-it note, put it on top of the jar, then told Joy about it. She sweetly offered to hold it hostage if needed, but it wasn't necessary. Focusing on the reasons I shouldn't eat it and putting that tiny physical barrier up fixed my brain. What I asked myself: would I rather eat 3T of Sunbutter or be able to do more pullups? Pullups won!

I was feeling quite achey by end of the day, from my feet right on up to my back. Tired, even a bit sparkless when I left work. I literally could’ve fallen asleep at yoga. When I got groceries I was feeling a little stoopid, struggling big time to choose close treats for my team!

So at home I basically had two choices:
-Eat supper, hoping that extra calories would make me feel better.
-Fast as planned, cut down my to-do list and get to bed extra early, knowing that sleep would make me feel better.

I made the smart choice and was in bed by 830pm, before my husband had even gotten home from work! Although I didn't sleep very well, the extra hours have made a world of difference for me today. Feeling so damn smart!

Acne: still nothing. Next test to commence today. I am thinking Diet Cherry Coke.

Habit: I've chosen one, and it's going to be super hard, so I'm still working out the parameters I'll force myself into.

December 6

545a-2 fr eggs, turkey patty, 2c reg, stevia, Met, fish oil, multi, calcium, CLA, ALC
630a-2c reg, stevia
730a-2c decaf, stevia
10a-2 chicken legs, 2 turkey dogs, s sesame crackers, 2c decaf tea, krill oil, multi, calcium, CLA, ALC
230p-3oz bacon-wrapped pork tenderloin, c butternut squash, sm banana, krill oil, multi, calcium, CLA, ALC
5p-2c decaf tea
7p-fried egg sandwich on GF toast, turkey sausage, choco crepes w/ SF syrup, 2c decaf, Met, reds, yeast, fish oil, multi, calcium, CLA, ALC, Carnosine
830p-NC, 5HTP

Totals: 1821 cal, 71g fat (20 sat), 139g carbs (29 fiber), 143g protein

You know what's awesome? Breakfast for supper. It never fails to make me happy!

Still no acne flare-ups from the gum. Two more days allowed, then I test something else.

Habit: please suggest a new one for me!

Read This:

Interesting article explaining what happens when you eat sugar:

December 5

5a-fr egg, chick saus, 2c reg, stevia, Met, fish oil, multi, calcium, CLA, ALC
6a-2c chai tea, stevia, BCAAs
8a-2c reg
9a-1.5c reg, Equal
1030a-1.5c reg
1215p-5oz tuna, 2T mustard, s sesame crackers, 4c decaf; krill oil, multi, calcium, CLA, ALC
6p-3c romaine, T balsamic, chicken leg, pint Arctic Zero, NC, Met, greens, yeast, guar gum, fish oil, multi, calcium, CLA, ALC, Carnosine
9p-Yogi bedtime tea, 5HTP
Totals: 1064 cal, 29g fat (11 sat), 87g carbs (23 fiber), 102g protein

Needed low calories but rather than fast for part of the day, I just ate extra-small (200-250 cal) breakfast & supper, & a normal lunch with my lovely visiting friend Terri. This worked fine, too! Clearly my brain is in a very good place that everything is working so easily.

Week's averages:
-1635 cal, 54g fat (18 sat) 30%, 145g cars (30 fiber) 36%, 128g protein 31%
-Down 38%, 995 cal avg, 6962 total, from last week
-Burned 2544, down 388 from last week

Weight is down 4.4 lbs, exactly what I was up last week after thanksbirthdaycation! I'm excited to see what two more hardcore weeks will produce. Stay tuned!

Acne: last night I had 3 pieces of the Trident gum that's in my desk drawer. This has red dye #40, which might also be the dye that my cousin & his daughter react to. Eeeeenteresting...

Habit: I seriously need to find a new one. This tea thing is too easy!

December 4

7a-4oz egg whites, t cinnamon, 1/8c SF syrup, 5oz pork chops, c sweet potatoes, T BBQ sauce, 2c reg, Met, fish oil, multi, calcium, CLA, ALC
830a-10 GF cinnamon crackers, 2c chai tea
11a-Vitamin Water Zero
12p-.5c cole slaw, 2 fried eggs, c hash browns, 4 small sausage links, broasted chicken breast, beef stew, 4c reg, fish oil, multi, calcium, CLA, ALC, 2s Ultima
6p-Met, reds, yeast, guar gum, fish oil, multi, calcium, CLA, ALC, Carnosine
9p-NC, 5HTP

Totals: 2253 cal, 104 fat (24 sat), 161g carbs (28 fiber), 150g protein

An interesting experiment today. I ate an extra-large 679-cal breakfast to fuel an 8-mile trail run/walk, then ate a giant 1341-cal belated birthday brunch with my pal Amy. And then I ate nothing else the rest of the day, because my calories were totally fucking blown out of the water.

Side note: I ate the buffet brunch w/ a no-holds-barred attitude, which is foolish to start with, but discovered a surprisingly high-calorie culprit: broasted chicken breast at a whopping 357 calories. Delicious, possibly worth the calories at a normal meal...but not after everything I'd already eaten!

Anyway, the lesson learned is: I never felt hungry after brunch. At all. I assumed that I'd have hunger pains to suffer through around supper time, but...I felt nothing. Interesting!

Acne: still no gum reaction. Testing the other flavor today.

Habit: easy peasy with the tea. Still haven't come up with a new one...haven't devoted much thought to it.

December 3

6a-3oz egg white, turkey dog, 3T fresh, 2c reg, stevia, Met, fsh oil, multi, ALC, CLA, calcium
7a-6oz chicken, 2T bbq sauce
10a-2T PB2, T cocoa powder, .25c SF pudding powder, .5oz raisins, t cinnamon, .125c GF graham crumbs, 10 GF cinnamon crackers, oz brown sugar jerky, fish oil, multi, ALC, CLA, calcium
2p-2.1oz jerky
4p-stevia, green tea/lemonade drink
430p-Met, greens, yeast, 4s SF pudding mix
7p-baked chicken leg, 3c spaghetti squash, .5c sauce, pint Arctic Zero, .5oz walnuts, t cinnamon, NC, fish oil, multi, ALC, CLA, calcium, Carnosine

Totals: 2086 cal, 54g fat (14 sat), 224g carbs (44 fiber), 143g protein

Stayed on the low end of my usual high range, with most calories in the morning to fuel a solid, fun lifting session. And I felt great all day, not at all deprived!

December 2

5a-2c reg, stevia, Met, fish oil, multi, ALC, CLA, calcium
7a-2c green tea, stevia
8a-2c decaf
10a-2c decaf peach tea, krill oil, multi, ALC, CLA, calcium
115p-2c decaf w/ stevia
2p-krill oil, multi, ALC, CLA, calcium
6p-Met, greens, yeast, guar gum, fish oil, multi, ALC, CLA, calcium, NC
7p-chicken leg & thigh w/ bbq sauce, romaine, carrots, celery, egg white crepes w/ SF syrup, 2c decaf, stevia

Totals: 630 cal, 20g fat (8 sat), 51g carbs (20 fiber), 50g protein

I ended the fast early & ate supper, as my upper right back got crazy tight as I drove home, a weird about-to-cramp feeling. Since I have a sweet heavy lifting session planned today, I gave my body what seemed like the best chance to get over it: heat pack, stretching, no pullups, and loaded up on protein & veggies. It seemed to work, as it feels MUCH better this morning. Yay!

Acne: still no reaction to the gum...huh.

December 1

6a-2 fr eggs, chick saus, 1.5c carnival squash, 2c reg, Met, fish oil, multi, ALC, CLA, calcium
7a-2c chai tea
10a-salad, 6oz tilapia, 2c Tazo Passion tea, krill oil, multi, ALC, CLA, calcium
3p-3c spaghetti squash*, .5c sauce, krill oil, multi, ALC, CLA, calcium
630p-romaine, carrots, celery, balsamic (resisting the amazing smell of slow-cooker ribs while waiting for the hubster to get home = torture)
7p-9.25oz ribs, 1.5c carnival squash, NC
815p-Met, reds, yeast, guar gum

Totals: 1869 cal, 72g fat (30 sat), 175g carbs (35 fiber), 125g protein

*An EXCELLENT dieter's meal: 3c spaghetti squash + .5 sauce = 216 calories. That's a whopping 537 calories fewer than you'd have with three cups of pasta noodles. While it's not exactly the same texture/flavor as pasta, it's very filling, it's delicious, and it doesn't feel the least bit restrictive! (Unless perhaps you are seriously craving that case, your cravings might hang 'round.) You could probably cut even more calories if you have a homemade sauce; I had Prego.

Habit: SO EASY, seriously. Tea is awesome. I haven't yet figured out a new habit, but I believe I will. I'm on a freaking roll here!

Acne: I had one more piece of gum, to make three within 24 hours. If this is an acne cause, my skin should freak out on Saturday/Sunday...hold me. If not, I'll be testing the other gum brand next.

View This: Photoshopped Pics

Don't compare yourself to celebrities and magazine ads.

You'd look absolutely perfect if we Photoshopped you, too:

November 30

430a-2 fr eggs, 2s chick saus, 2c reg, Met, fish oil, multi, ACL, CLA, calcium
545a-2c green tea
745a-2c decaf
830a-Americano w/ SF syrup
10a-chicken breast w/ onions, sm apple, 2c decaf herbal tea, fish oil, multi, ACL, CLA, calcium
3p-rice cake, T Sunbutter
420p-6oz fish, sm apple, fish oil, multi, ACL, CLA, calcium
7p-2c romaine, T balsamic, turkey patty, c potatoes, Met, greens, guar gum, yeast, fish oil, multi, ACL, CLA, calcium, Carnosine
9p-NC, 5HTP

Totals: 1989 cal, 75g fat (26 sat), 138g carbs (28 fiber), 185g protein

Yesterday I felt like I was physically falling apart. Lateral knee pain on my run, sore lower back, fatigued upper back, tight hams - and two straight days of only 6.5 hours in bed. My mental state was OKAY, but I was definitely lacking in my usual energy. So rather than skip meal #4 as planned, I ate a well-rounded whole-food meal. This means adjusting the plan to a little less indulging over the weekend, absolutely no big deal.

Huge improvements should take place today -
  • Physical:
    • Last night I was in bed a whopping (necessary) (much-needed) 8.75 hours.
    • My digestive system has recovered from the trail mix bar I ate on Tuesday, which contained oats, which I should never eat. Idiot.
    • Training w/ Dustin today, which always leaves me feeling fantastic.
    • High calorie day will take place as planned.
  • Mental:
    • Last night at yoga Sarah Roers joined our Ragnar Relay team.
    • This morning I had an email telling me Dustin & Mike are on our Ragnar team. That leaves just one female opening to fill. 
    • Even better, the 11 that we have are guaranteed to make it super fun!
    • Today is my 10-year dating anniversary with the man I love. Ribs for supper, at home, where there is no ingredient anxiety or looking pretty required!
Habit: seriously, this tea thing is so simple. Just have it everywhere, and it is an easy choice to make! Helps that winter is starting and hot tea just sounds like a fantastic option at pretty much any hour. Hell, I think it might even be time to tackle a new habit. Will have to debate on what that might be...

Acne testing: last night I had two pieces of gum. Gulp.