March 12, 2014

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Drinks - Black Coffee, 1 cup	2	0g	0g	0g	0mg	5mg	0g	0g
Fat - Coconut Oil, 20 g	172	0g	20g	0g	0mg	0mg	0g	0g
Kerry Gold - Grassfed Butter - Salted, 1 TBSP (14g)	100	0g	11g	0g	30mg	100mg	0g	0g
Organic Valley - Organic Heavy Whipping Cream, 3 tbsp	150	0g	18g	0g	60mg	15mg	0g	0g
Fresh - All Green Vegetable Juice, 3 oz	14	0g	0g	0g	0mg	0mg	0g	0g
Whole Foods - Organic Omega 3 Brown Egg, 2 egg	140	0g	9g	12g	430mg	130mg	0g	0g
Lunch
Whole Foods - Black Forest Bacon, 4 slices	160	2g	16g	8g	20mg	540mg	2g	0g
Earthbound Farms - Spring Mix, Organic Salad Greens, 1 cups, 3 oz (85g)	10	2g	0g	1g	0mg	48mg	1g	1g
Annie's Naturals - Organic Goddess Dressing, 2 Tbsp.	120	2g	12g	1g	0mg	320mg	0g	0g
Generic - Vine Ripe Tomato (Correct), 1 oz (91g)	5	1g	0g	0g	0mg	1mg	1g	0g
Oil - Olive, 2 tablespoon	239	0g	27g	0g	0mg	1mg	0g	0g
Snacks
Organic - Avocado, 0.5 avocado	150	2g	4g	1g	0mg	2mg	0g	2g
Generic Coffee - Black Coffee From Usda, 1 Cup	1	0g	0g	0g	0mg	5mg	0g	0g
Kerry Gold - Grassfed Butter - Salted, 1 TBSP (14g)	100	0g	11g	0g	30mg	100mg	0g	0g
Spectrum - Organic Virgin Coconut Oil, 28 g (1 tbsp)	240	0g	28g	0g	0mg	0mg	0g	0g
Cheese - Cheddar, 2 slice (1 oz)	226	1g	19g	14g	59mg	348mg	0g	0g
TOTAL:	1,829	10g	175g	37g	629mg	1,615mg	4g	3g

EXERCISES	Calories	Minutes	Sets	Reps	Weight
Cardiovascular
Skating, roller (rollerblading, roller blading)	1,486	120
TOTALS:	1,486	120	0	0	0

Food and Exercise Journal entries

I had these written down, but did not get a chance to transpose until now...

••Saturday••

Breakfast: 2pc Whole foods black Forrest bacon, 3 eggs scrambled in bacon grease, Topped with green chili and organic grass-fed cheddar cheese

Snack/part of breakfast: Drank 2 cups of coffee, both with creamer,1tbsp coconut oil and 1/2 tbsp butter ... (spread out over about 3 hours until lunch)

Lunch: 28 oz green juice and slices of cheese

Snack: BIG plate of no-tortilla enchiladas Shredded chicken with grass fed cheddar cheese on top and green chili- also super easy to make.

It is 9pm and I am not hungry at all. I will not be eating more tonight.

♦exercise- very low intensity roller derby practice.

♥Ketone level: moderate

••Friday••

 Breakfast:
2 1/2 boiled omega-3 eggs, glass of green veggie juice (made from a very wide variety of veggies)

Snack/part of breakfast: Drank 2 cups of coffee with creamer and butter... (spread out over about 3 hours until lunch)

Friday Lunch: 2 eggs scrambled in butter sprinkled with organic cheese and a spring mix salad (about 2 cups topped with annies organic goddess dressing and organic cheese)

Friday Snack: (same as lunch)

Additional food: Drank an additional 28 oz of green juice.

Friday Dinner: 80/20 %  Grass fed hamburger... large-ish cooked rare, no bun, pickles, wrapped in romaine lettuce (not used to eating meat this way :/ )  salad  (about 2 cups topped with annies organic goddess dressing and organic cheese)

♦exercise- Rock Climbing with Adam and Autumn

••Thursday••

Thursday Lunch:
Lunch 3 scrambled eggs cooked in bacon grease with cheese sprinkled on it and a salad (spring mix annies organic goddess dressing, cheese)

Thursday dinner:
2 pc Whole Foods Black Forrest Bacon (only one carb for both slices! I was shocked)


♦exercise- 1 hour speed skating class at roller skate city

Today's Workout

Standing Abs: 12.5 min

The production quality on this video was low, but it was an excellent workout! This would be a great one to do every day!

Arm Sculpting: 12.5 min

I liked that this workout worked all muscle groups in my arms. I went with the 3 lb weights she was using, but they were WAY too light for me. My next size up is 8 lbs, and I may try that if I do this one again. I thought the instructor was cute and encouraging, but was hoping for more of a burn. 

Leg and Butt Sculpting: 10 min

For some reason I can not make it show up so I will link to it:

http://www.youtube.com/watch?v=QECX7YvzF_c

This was a surprisingly killer workout! I will definitely do it again! I also loved the instructor. 

I probably should have followed up with some cardio since I had already burned off all my glycogen stores, but I had to get to work. 

Every day is a new day, and as someone said, the journey of 1000 miles starts with a single step. 

Take your first step towards a better you, today.