Day - 3

Day - 3

Actions
Get the pedometer out, check the battery, wear it starting with chores!

Eating

Breakfast

• 3 x Nescafe instant coffee with Coconut Cream

Lunch

• Italian Meat Sauce with a bit of Army Sauce
• 2 x Eggs
• .75L Water

Dinner - Takeout

• 1/2 pound Pulled Pork with BBQ Sauce
• 1/4 bag of Broccoli Slaw with red onion, dressed with olive oil/mustard/lemon juice
• 1 x Kombucha
• handful of Dark Chocolate chips

Snacking

• Handful of Chicharons with green salsa
• 6 x pc Tomato Candy (sundried tomato pieces)
• 2 x Carrots

Exercise

Observations

1. Fail - Did not get the pedometer out for chores.  That left off a bit.  Have it now at midday.  Not so many steps taken.  Need to up that in the morning.
2. Next, my food so far has no green in it!  
3. We ran into a time crunch and got Pulled Pork from a local BBQ place for dinner.

Data
2230 steps

Day - 2

Day - 2
Today I will weigh in, record the data and watch my food intake.  I believe I snacked a whole meal yesterday.  Scrutiny.

Actions

Eating

Breakfast - Intermittent Fast

• 2 x cup of Nescafe instant coffee with Coconut Cream
• 1 x cup of Nescafe instant coffee

Lunch - Joe's Special

• Eggs, Spinach, Grassfed ground beef.
• 1/2 Orange

Dinner - Italian Goat Sauce

• Italian Goat Sauce
• 2 x Carrots
• 1 x Kombuhca

Snacking - Bourbon

• 1 finger of Bourbon, shared

Exercise

1 - Mile Walk

• 8 x Strides

Observations

1. I should be using my pedometer to measure activity.  That will be an action item for tomorrow. 
2. I am a little stiff but it's good.  I ran myself over the foam roller a bit.  If you don't have one, get one.  They are exquisitely effective.  Yes it will hurt when you roll your IT Bands, but the aftermath?  Amazing.
3. Snacking was less.  Bourbon, yes it is a cheat.  I poured one finger in a glass, perhaps an ounce?  We shared it watching a Joe Lamp'l episode where he visits Eliot Coleman at Four Seasons Farm.  Great episode, very inspiring, very relaxing.

Data
Weight = 253 pounds.

Day - 1

Day - 1

It's the 2015 Primal Blueprint 21-Day Challenge.  No it is not, but it is close.  I say that because I am winging it on my own this time.  My goal is accountability, public notification and measuring the progress.  Come along as I break out of the rut and get on track.

Actions
I just got up, got out and did today.  It felt good!

Eating

Breakfast - Intermittent Fast

2 x cup of Nescafe instant coffee with Coconut Cream

Lunch - Tuna Salad

• 1/4 bag of broccoli slaw
• 1 x Can of Tuna in olive oil
• 1 x Hardboiled egg
• Dressing - Olive Oil Lemon juice

Dinner - Slow-cooked Italian Meat sauce over steamed broccoli

• Grassfed ground beef and Italian goat sausage, sun dried tomatoes
• Steamed broccoli with some butter

Snacking

• 2 x Pinch of dark chocolate chips
• 2 x Carrots
• 2 x pc Chicharon Con Carne
• 1 x Hardboiled egg
• 2 x Kombucha

Exercise

1 - Mile Circuit

• 4 x Strides
• 2 x Sprints
• 4 x Squats (Set of 10 reps)
• 3 x Wall Push-ups (Set of 10 reps)

1/4 Mile walk
1/4 Mile jog

Observations
I ate too much.  Simple.  Look at my snacking, it seems like an additional meal.  I felt hungry and I fed that.  That is something to work on!  Eating when necessary not desired.  Cool, identified something already!  I will do a weigh tomorrow morning.

Beginning Body Weight Workout

This is a basic workout from Nerdfitness.com.  My goal is to start this at one circuit, two days a week.

Beginning Body Weight Workout.


As it says "Never, ever, forget to warm up."  I did and wrenched something doing jumping jacks of all things!

Here is the routine I am using.

Warm-up

Walk around the block, including some movement exercises to warm up.

Workout Circuit


20 body weight squats
10 push ups
20 walking lunges
10 dumbbell rows (using a gallon milk jug)
15 second plank
30 Jumping Jacks

Cool Down

I do to cover hamstring, IT band, back, shoulders and groin.  I include some Grok stretches too.

Bison Chili

Mmmm, bison chili is Yummy!  This is what I made last night.

I use a recipe from Mark Sisson's Primal Blueprint Cookbook as a base.  Then make modifications based on what I may have in the house.

Ingredients:


    2 or 3 slices uncooked bacon, chopped.
    1 yellow onion, chopped
    1 red bell pepper cut into half inch or so dice.
    4 cloves garlic, coarsely chopped
    2 lbs. ground bison.
    2 tablespoons ancho chili powder
    1 teaspoon dried oregano
    1 teaspoon paprika
    1 1/2 cups water
    1 16 oz chopped tomatoes, I buy the Pomi brand in the carton or use our own from the pantry.
    1 tablespoon of apple cider vinegar.
    2 carrots cut into half inch or so dice. This adds some good texture.
    1 bunch green onions, chopped.
    1 avocado sliced or diced.


Method:

1. In a large sauce pan over medium-low heat I cook bacon until slightly brown and some fat is rendered out.
2. Next I add the onion and garlic to the pan and stir into the bacon. When the onions are semi-translucent I add the ground bison and cook until brown. If rendered bacon fat seems insufficient I add some coconut oil to keep meat from sticking to the pan and drying out.
3. Next I add the spices, water, tomatoes, red bell pepper and carrots and stir well to combine. 
4. Then  cover and simmer over low heat for 1 hour, stirring every 20 minutes to prevent sticking.
5. I add vinegar and stir well, then simmer uncovered another 20 minutes.

Then it is ready to plate!  I garnish with chopped green onion and avocado.

Intro

I'm a San Francisco Native, born there and raised in the East Bay.  I live in Oregon.

My wife and I agreed to start eating Paleo in August 2011 for a thirty day trial.  We have both seen great results starting theat first two weeks and continuing to do so today!  From that base of Loran Cordain's Paleo Diet, we found Mark Sisson The Primal Blueprint and his website and online community Mark's Daily Apple that have been great help and inspirado to us.  I recommend his daily newsletter.

I will blog daily about my challenges, actions, and progress and add some photos when I think about it.  My overall goal is combat fit at fifty and staying that way until I go home and my body assumes room temperature.  I haven't set concrete objectives, I am still working on that.