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Monday Thoughts...

My Paleo-life continued...

Planning ahead -

Listening to The Livin’ La Vida Low-Carb Show with Jimmy Moore (he has great guests, and lets them talk!), in the March 2 episode Diane Sanfilippo of Balanced Bites says something very smart and logical. It jumped out at me. Like in my personal training business, most of Diane’s clients have major food and nutrition issues. Constantly they tell her they didn’t have time to prepare meals, didn’t have time to eat, were unprepared. I hear this daily also, and in fact received the very same message in an email yesterday from a client. 

Diane is as amazed as I am with this attitude, and asks people “didn’t you know yesterday you were going to eat today?” “Aren’t you aware you’ll be hungry each day?”

I couldn’t agree more. A little bit of planning ahead with your food is necessary, and far more important than determining what outfit you’re going to wear, or checking your Facebook page for updates first thing in the morning.

Making Tomorrow’s Meals -

Yesterday afternoon I prepared food for about three days of eating for Anne and myself. I cut up a beef roast into big chunks and put it in the crock pot. Sliced a few garlic cloves, added some red wine from a bottle opened the night before, added onion powder (using up old spices in the drawer, working to bring them up-to-date), red pepper, black pepper and salt, and some assorted basil and tarragon leaves. Set.

Used my new Good Grips (love this new purchase; so much easier on my already Crossfit-sore hands) peeler to quickly skin four large sweet potatoes. Sliced them fairly thickly. In a bowl I had four egg whites and one egg yolk, and another random bunch of herbs and spices, mixed together. Dip the potato slices in the mixture, place on a cookie pan. Bake at 375 for an hour. Voila, great sweet potato for post-workout carbs.

I browned a pound and 1/2 or so of grass-fed beef. Into three or four single-serving containers. Done.

Baked a half dozen chicken breasts in the oven. Tuscan olive oil, basil, salt and pepper, 350 for one hour. Done. Sliced and into single-serving containers.

Cut a bunch of asparagus into pieces, bite-size. Sliced a large red pepper. Cut up mushrooms. Chopped two large heads of broccoli into logical-sized pieces. Sliced several garlic cloves. Dumped the resulting big bowl of vegetables into the biggest frying pan I have, with several tablespoons of coconut oil in it, already hot. Mixed well in the oil, sauteed for a few minutes until the broccoli turned bright green. Off the burner and into containers.

This entire process was about an hour. I sipped a glass of red wine throughout the process, had good music playing in the background. No a chore, but essential. In the morning I grabbed some potatoes, vegetables, two meats, one avocado, all into my little soft-side cooler. I always have a can of wild-caught salmon in the cooler - for those “just in case needed” situations. Out the door in one minute with my food for the entire day.

Less Is More

I’m eight months into eating Paleo. Bodyweight down 20+ pounds, bodyfat down significantly. I think virtually all the weight I’ve lost has been bodyfat. My Crossfit workout frequency has expanded to two times weekly, occasionally three. But, and this is important, I’ve cut back on traditional strength-training. I’m continuing my almost daily walks of 30 to 45 minutes, especially when it’s sunny outside (vitamin D). I don’t workout more than once per day, and am making sure I take at least one entire day off weekly. Most of the hard-working people in my gym over-train wildly. And don’t make progress. And are very anxious and making themselves crazy.

I think I’ve lived with elevated cortisol and adrenal fatigue for many years; probably 20 years. My bodybuilding and powerlifting decades included many thermogenic products, possibly more coffee than I consume today, and a distinct lack of sleep. In the last few months I’ve cut out thermogenics, of late I’m no longer using pre-workout jazz, I’m getting through some afternoons without additional coffee. And the biggie, I’m working hard to get to bed earlier and sleep more. I’ve been napping for 10-15 minutes in the afternoon, several days weekly, but when I sleep seven or more hours, I don’t have to, and I feel better all day. More energy, more patience, all-around improvement. Sleep, it’s a good thing. My father told me this my entire life, he preached it, but I always treated sleep as if it was an elective. No more. Get some extra sleep!

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