Challengers! you guys are doing great, here are a few things i'm noticing becoming trends that need to be addressed:
1) vegetables!!!! you guys can all handle more veggies, i know fruit is sweet and great but veggies are where we need to focus our intake. the more the better, not only to buffer acid in meat but to reduce the sugar carbs going in. More veggies, more veggies!! can't say it enough.
2) almonds, almond butter, almond meal. Try and focus more on eating walnuts as snacks and limit 1 serving per day of almond butter OR almond meal, not both. here is why: The omega-6 to omega-3 ratio in nuts should be 2 to 1. omega-6 is not good, omega-3 is great for you( think seafood, omega 3 enhanced eggs). Walnuts have a ratio of 4.2 to 1, macadamia nuts are 6.3 to 1, cashews are 47.6 to 1, and almonds don't contain any omega 3's!! so the ratio is non existant. remember we want 2:1 or as close as we can get. any questions let me know. yes almonds are good for you but in moderation, not 6 servings a day. So to sum up... eat nuts, more walnuts than almonds, and you will be fine.oh and if you have a food processor you can make walnut or cashew butter yourself. ask me how.
3)Raisins and dried fruit. Raisins and dried fruits should only be consumed in the 30 min window post exercise. Reach for grapes instead of raisins during the day. They are very similar. They can be kept cold or even frozen (my wife's favorite snack) and have similar nutrients to raisins.
That is enough party crashing for one day, like i said y'all are doing awesome, I'm hearing great results and charlie and i are blown away by the level of commitment we are seeing. KEEP IT UP!!
and remember.....
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Ok Daren, I'll cut back on my almonds and cashews....I feel like I really needed to hear that!
ReplyDeleteKeep it up everyone, you are going to be amazed at the transformation you are able to accomplish in 7 weeks!
Thanks for the info Daren.
ReplyDeleteJust when I was loving the Almond Butter you come crashing down on us. Thanks alot.
doing my job
ReplyDelete5:30 Banana pre workout
ReplyDelete7:00 handful of carrots
8:00 two egg whites with spinach, mushrooms, and 2 oz turkey
11:30 10 almonds
1:00 1/2 lb mixed green salad with artichoke, onion, carrots, broccoli, cucumbers. 1/4 c. guacomole as dressing.
4:00 small orange
8:00 zucchini pasta with pesto
zucchini pasta:
peal zucchini with a vegetable slicer into thin strips (peal down to seeds).
Drop in boiling water for exactly 1 minute (any more it will be too soft, any less it will be too crunchy, 1 minute gives pasta like texture).
Pesto: 1/4 c olive oil, 1 c. basil, pepper, 1 cloves garlic
5:00- banana
ReplyDelete6:45- handful of raisins
7:15- 1/3 cup ground beef, spinach, cantaloupe, boiled egg, vitamins
10:00- Brazil nuts, nectarine
1:00- 3 pieces of pork loin, sweet potato, strawberries
4:00- pistachios, black berries
6:30- lettuce wraps (shrimp, avocado), carrots, 3 small pieces of sweet potato
9:30 AM Paleo Pancakes (with significantly reduced amount of almond butter) 5 baby carrots
ReplyDelete12:45PM Chicken Breast of Rotisserie Chicken and 2 servings of veggie lovers salad (no dressing) 1 apple
5:00PM 1 banana
7:30PM Baked Tilapia baked with
-1 zuccini
-10 baby carrots
-1/2 bell pepper
-1/4 onion
9:00PM 1 apple and 4 walnuts
7:15- 3 oz lean ground beef, 1 c. fruit salad
ReplyDelete10:30- handful cashews, 1 clementine
1:00- 4 oz chicken, 2 yellow squash, 10 cherry tom.
2:00- earl grey tea
4:00- 1 oz mixed nuts (macadamia, brazil, almond, pecan, cashew) and 1 plum
6:00- lettuce wraps with 3 oz ground beef, 1/2 bell pepper, 1/4 onion, 1/4 c. guacamole
8:30- banana and 1 T almond butter
7:00 - bites of pineapple and 1/2 cutie
ReplyDelete9:00 - 1 oz. turkey breast, 5 grape tomatoes, handful of baby carrots
noon - salad at Jason's Deli with as many veggies as I could load on! also 1 hard boiled egg and a spoonful of sunflower seeds on top of the salad
6:00 - scrambled eggs (1 whole & 1 egg white) with mushrooms, spinach, onions, tomatoes & 2 oz. chicken breast
8:30 - 1 apple w/ 1 T. almond butter
Paleo Challenge Day 10 - Ryan W.
ReplyDeleteBreakfast - 3 eggs ( 1 yolk) w/ ground turkey + 1 grapefruit
Lunch - grilled 8 oz grouper fillet + 1 cup cashews + 6 oz raspberries
Dinner - spicy paleo pork chop + 15 pieces pineapple + 1/4 cuumber w/ paleo dressing
Dessert - 1.5 oz raisins w/ walnuts + honey
oh yeah, I almost forgot, I really miss cookie dough. Fightin through. I'm glad I have not fallen into the almond butter lovefest. Ryan
ReplyDeleteSuzanne
ReplyDelete7:30 - 1 banana, 1 slice turkey
10:00 - 1 tbs. pistachios, fruit smoothie- water,carrots,2tbs.flax seeds,frozen mango, cherries,and blueberries
12:00 - 4 oz. turkey breast, 1 c. green beans
3:00 - 4 whole walnuts, handful pistachios, sugar free, caffeine free suisse mocha
6:00 - 1 banana, 1 apple, 1 tbs. almond butter
1/2 cup soup with hamburger, cabbage, zucchini, and tomatoes
8:00- 12 blue berries and ¼ cup almonds
ReplyDelete10:00- 1 oz corn beef, 4 strawberries, ¼ cup almonds
12:00- ¼ cup almonds
1:00- grilled chicken salad
4:00- 6oz dr. pepper (and it made my tummy hurt)
9:00- 3oz baked salmon, ½ cup zucchini parsley soup, small dinner salad w/olive oil and lemon juice dressing
**ok,ok, so i have had way to many alomnds, i'll try to do better!!!!!!
8am 1 waffle (almond flour & unsweet cocunut)sweetened w/Agave nectar
ReplyDelete1 1/2 cups coffee w/Splenda
9:30am 1 cup green tea unsweet
12:30pm 4oz chicken breast
8 cherry tomatoes
8 baby carrots
2pm 1 pear
4pm 1/4 cup almonds(didn't have any walnuts at work)
5:00 1 banana (pre-workout)
7:15 1/4 cup raisins (post workout)
7:30pm 2 egg omelet (omega 3)w/spinach,onion & mushrooms cooked in extra virgin olive oil (this was really delicious)!!!
8:30pm 1 1/2 cup fruit smoothie (coconut milk in blender w/frozen strawberries, mangos, peaches & pineapple).
5:30am - banana (1) pre WOD
ReplyDelete9:00am - smoothie (1 c. blueberries, 4 strawberries, 1/2 banana, 1c. almond milk, three egg whites)
11:30am - cucumber(1/2), baby carrots (14), mixed nuts (1.5oz)
2:40pm - green chili pork stew (1 1/2 c. - see Darren's blog)
5:45pm - baby carrots (10)
6:45pm - egg and veggie scramble (1 egg, 3 egg whites, 1/2 red onion, 1/2c. broccoli, cilantro, garlic, some green onions,etc.) and 1/2 paleo cookie
7:30- 2 eggs
ReplyDelete9:00- banana
12:00- salad with chicken breast
5:30- 1 cup of almond/cranberry mix
7:00- 1 spicy porkchop cooked in olive oil with bell peppers and onions, steamed veggies broccoli, carrots and cauliflower and a salad
8:30- 1 cup of almond/cranberry mix
10:00 - 6 oz ground turkey/1 cup salad and
ReplyDelete1 small avacado. (taco salad)
11:30 - 1 large apple
1:30 - .56 oz walnuts/almonds
2:30 - 3 oz baby carrots
4:00 - 1 cup grapes
6:45 - 6oz chicken breast topped w/ 1oz
chopped onion,green chili,tomato,
and cilantro (home made pico de gallo)
Craig Greening
ReplyDeletePreworkout: tbsp almond butter, banana
Bkfst: 1 Omega enhanced egg, 2 egg whites, spinach, red onions, bison, green peppers, salsa; 1/2 kiwi and 2 strawberries
Snack: 10 almonds (Buying Walnuts today)
Lunch: Jimmy Johns unwhich: Roast beef, turkey, lettuce, tomatoes
Snack: 10 almonds
Dinner: 7 oz Filet mignon and 1 1/2 cup steamed brocolli
7:45AM - 1/4 cup raisins - post workout
ReplyDelete8:15AM - 8oz alaskan cod, 1 tbsp olive oil, 2 cups spinach, 3oz carrots, 1 roma tomato, 1/2 cucumber, 2 tbsp lemon juice
9:45AM - 2oz walnuts
2PM - 6oz chicken breast, 2oz yellow onion, 3oz broccoli, 3oz cauliflower, 3oz carrots, 1 tbsp olive oil, 1 tbsp lemon juice
4:30PM - 2oz walnuts, 1 orange
7:30PM - 8oz orange roughy fillet, 2 tbsp olive oil, 1 tbsp lemon juice, 1 tbsp lime juice, 1 shallot, 3 cloves garlic, 6oz asparagus, 2oz almonds, 1 banana
8am banana
ReplyDelete1130 apple
3pm blackened talipia with salsa, and alvacodoe diced up grilled shrimp and green beans
730 grilled pork chop
Gary Guilbeau
ReplyDelete5:00 AM 1 banana
7:30 1 grapefruit, 1 apple
10:00 Handful of mixed nuts
1:00 12 ounce sirloin steak & green beans
7:00 Paleo meatballs and sauce, spinach salad with tomatoes & red bell pepper
Katie Guilbeau
7:30 1 grapefruit, 1 piece of wheat toast
10:00 2 handfuls of mixed nuts
1:00 1 grilled pork chop & green beans
3:00 spoonful of cashew butter
5:00 6 raw carrots
7:00 Paleo meatballs and sauce, spinach salad with tomatoes & red bell pepper
(I am quite certain that my full blooded Italian grandmother was rolling over in her grave last night while I was making this meal – Paleo style)