Today's schedule was full, so I started the day early with a quick breakfast smoothie, then straight into my 2 hour workout. This mornings smoothie was coconut milk, flax oil, Great Lakes collagen, 1/4 frozen banana, ice and a splash of vanilla extract. Within an hour after finishing my workout, I prepared a second meal (late breakfast/early lunch). I used 2T Kerrygold butter to saute spinach and onions. I sliced a pre-cooked homemade bratwurst and topped it with sliced tomatoes. After this meal, I ran errands, attended a meeting and worked for a few hours before getting another opportunity to eat another meal. I snacked on a handful of carrots and about 1/2 cup artichoke dip in the late afternoon and was able to get home and eat dinner around 6:45pm. By the time I got home, I was definitely hungry. Thankfully, I had already prepared a salad (which was suppose to be my lunch for tomorrow...but I'll find something different) and topped that with leftover steak from 2 nights before. The salad dressing was a simple olive oil and apple cider vinegar, salt and pepper. At the end of the day, this was my macronutrient breakdown from myfitnesspal account...
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Spent the morning multitasking. While cooking breakfast, I was preping lunch for the week. Breakfast this morning was bacon with organic 2 handfuls of super greens and a few chopped tomatoes. Topped it with 1/2 avocado. Quick and easy. Lunch was the salad I prepared while making breakfast (spinach, romaine, carrots, cucumber, beets and bacon) topped with olive oil and apple cider vinegar. I had a organic grilled chicken thigh on the side (also cooked during breakfast this morning). For a snack, I had 4 Brazil nuts. Once class was over, dinner was a pre-grilled wild duck sausage (that I made and froze last month) wrapped in rainbow chard with raw sauerkraut. Afterward, I had 2 squares of 100% dark chocolate and a mug of CalMag. For those of you using www.myfitnesspal.com for food tracking and are curious about macronutrient ratios, here was my final breakdown: Wednesday's are always a busy day for me. I started this morning out with a fasted swim workout. Afterward, I had a smoothie to drink between swim and yoga. The smoothie was the usual (coconut milk, flax oil, cocoa, Vit C powder, decaf coffee, and ice). After yoga, I had an early lunch/late brekfast at Summer Thymes Cafe. I order sautéed spinach with bacon and avocado along with an iced coffee. After seeing clients in the afternoon, I had a late lunch/large snack of left overs from Monday nights dinner (curry ground pork and sautéed vegetables) and a homemade popcycle (coconut milk and banana blended until smooth, then stirred in unsweetened coconut flakes and poured into popcycle molds). I ran that night with the triathlon club and when I got home, we cooked fajita style tacos with a side of zucchini sautéed in butter (and then more butter on top). I the lettuce tacos, we seasoned a steak with a no sugar spice rub and grilled it. Meanwhile, I sautéed onion and bell pepper on the stove. We sliced part of an avocado on top and enjoyed! Here is how my fitness pal graph looked at the end of the day... I don't typically like to eat 73g of carbohydrate, but on a day with 3 workouts, it's what works for me to keep energy levels up. Today is going to be very focused on rehydrating after yesterday's race in the sun. I definitely have new tan lines that weren't there yesterday. ;) For breakfast, we stayed at the hotel. Being sensitive to eggs and dairy, eating breakfast at restaurants can be very challenging. This morning, I chose a hash made with potatoes (a RESTART modification), spinach, bell pepper, onion, prime rib, bacon and avocado. For lunch, we stopped on our way home at Chipotle Grill. I had a salad with chicken, grilled onions and peppers, fresh salsa and guacamole. This is a great place to stop for something fast. Once home, I rushed to get unpacked before having to run off to two meetings back to back. I quickly mixed a small smoothie for a snack (coconut milk, cocoa, flax oil, pumpkin seeds, 1/4 banana and ice) and drank that during my first meeting. Since the second meeting ran over, and I had nothing prepared at home, I had to pull together a quick dinner. In coconut oil, I sautéed an onion, zucchini and purple cabbage then added green curry paste and coconut milk. In a separate frying pan, I browned ground pork with a bit of green curry paste. I threw it all together over a bed of fresh spinach. The whole thing took me about 10-15 minutes to prepare and cook. I still ate later than I wanted, but I ate nutritious food and that always makes me happy. Today I raced the Ironman 70.3 Vineman Triathlon. It was a beautiful day in Sonoma County to be racing!!! For those folks following this blog to discover more about the 21 day RESTART sugar detox and what types of food you can be exploring, this is not the day to look at. As a matter of fact, the last 3 days have included modifications to get my body ready for today. But for those of you reading this that are wondering what a food plan would look like for a 1/2 Ironman distance triathlon (1.2 mile swim, 56 mile bike and 13.1 mile run), here it is. Breakfast, 3 hours before race start= 1/2 cup coconut milk, 1/2 cup unsweetened coconut water, 1T raw cocoa, 1 banana, and ice. 8oz water with lemon and sea salt. 1 hour before race start= 1 VESPA CV25 :15 before race start= 1 VESPA Junior, 2 salt tablets and 8oz water Race swim starts at 7:48am In transition 1= VESPA Junior On the 56 mile bike= 400 calories of homemade Freedom Fuel (1/2 c fresh squeezed orange juice, 1/2t sea salt, 3T organic brown rice syrup, 2 scoops of Skratch hydration mix) and 6 salt tablets spread out equally throughout the course + water. In transition 2= VESPA Junior On the 13.1 mile run= 1 package of Hiney Stinger gummies and 6 salt tablets + water every mile. The race took me 5 hours and 17 minutes to finish. Within 1 hour of finishing, I drank 1 serving of Ultragen with water over ice. Later in the day, I visited with friends in the athlete recovery area and ate 2 chicken breasts wrapped in lettuce with mustard, 5 strawberries and a slice of watermelon + more water. Dinner was back at Pub Republic in Petaluma where I split charcuterie platter with my husband and had seafood paella for my main meal. All with more water. At the end of the dinner, I had a cup of decaf coffee (black) before heading baxk to the hotel and off to bed. Pre- race day! In translation, really means, busy/nervous day. I started off my day with my usual breakfast smoothie and headed straight down to the river to practice my swim. After the swim, a short bike, then a drive to the mandatory athlete meeting and check in. On the way, my favorite snack that lives in my purse in case of emergency... Artisans has a handful of options for these nut butters including walnut, cashew, almond and a few others. They're a great "back-up plan." After we finished athlete check in, we headed to lunch at a local restaurant in downtown Windsor called Kin. I had a burger with bacon wrapped in lettuce and sweet potato tots (no ketchup since that had high fructose corn syrup in it). The sweet potato tots are definitely not RESTART legal, but I'm following the RESTART rule today knowing that starchy carbs are exactly what I need for tomorrow. Here was lunch... Dinner was back at Pub Republic in Petaluma where I enjoyed a house salad with roasted beets, tomatoes and olive oil and vinegar. For the main course, I had brick oven chicken and fingerling potato (a RESTART modification), bacon and Brussels sprout hash. Before bed, I had a mug of hot mint tea and tried to get some rest before tomorrow's big day. Tomorrow, I will blog my food, but it will definitely not be detox legal. However, for anyone out there interest in what a nutritionist eats for 70.3 miles, there will be no secrets. Off to bed! Since I was staying at my parents house for the night, I had an opportunity to make a quick breakfast before I left for my conference. Bacon, spinach (sautéed in the bacon grease) and topped with 1/2 avocado). Lunch at the conference was my prepared salad with my home made sausage. I had a few carrot sticks with artichoke dip (roasted artichokes, roasted garlic, sea salt, olive oil and tahini) on the side. Dinner was at a restaurant and really marks to the start of my "carb loading" for my race on Sunday. You'll see a few modifications in my meals from now- Sunday evening. Dinner was a grilled sirloin steak with a side of Grilled zucchini and a bacon, potato and Brussels sprout hash. I wasn't sure what was in the sauce, so I didn't use it. Better safe than sorry. Sugar is hidden in 80% of our food, but especially sauces! The alarm went off early today to head to my nutrition conference. For that reason, I decided to stick with a liquid breakfast on the road. Smoothie with coconut milk, collagen, vitamin C powder, 1/4 frozen banana, cocoa and ice. TIP: to keep your green tipped bananas green, chop them into quarters and freeze them like this... Freezing banana in this way makes the bananas easy to use in smoothies and you don't have to use the entire banana! I enjoyed my pre-cooked vegetable "hash" for lunch with raw sauerkraut and a homemade bratwurst. Dinner was with a friend at my parents house tonight and was roasted chicken with a mixed green salad and sautéed squash and green beans with butter. The chicken carcass went straight into a stock pot to be turned into bone broth. YUM! Wednesday, 7/8 marks the first day of a 21 day sugar detox. Since I have a race this weekend, these first few days of the detox will include modifications (mostly sweet potato) as I will need it for Sunday. Here was what day 1 looked like: 5:30am fasted swim workout 7am 12oz black coffee and smoothie with 1/2 cup whole coconut milk, 2T collagen, 1/4 banana, 1T Cocoa, Vitamin C powder, ice and water. Lunch was a pre-made salad with beets, tomatoes, cucumber, carrots and sprouted sunflower seeds. The dressing was homemade with olive oil, apple cider vinegar and sugar-free mustard. I reheated 2 chicken thighs with homemade Bbq sauce (sugar-free!) and grilled broccoli and carrots. At 6pm, I had a tablespoon of coconut butter before my evening workout. And at 7:30pm, dinner was cauliflower rice (with onions, bacon, green beans and broccoli) and liver breaded in coconut flower and pan fried in butter. Before bed, I had a mug of CalMag. It's the day before the start of the 21 day sugar detox for the RESTART Program. Today is all about preparation. They say, 'if you fail to plan, you plan to fail.' I believe it. So...today I made 3 salads for future meals. I also sautéed some veggies and ate some for breakfast with a True Love chicken apple sausage like these... I topped it with raw saukraut and enjoyed it on my deck. For lunch, I ate one of my salads I made earlier in the day with leftover grilled chicken from a 4th of July BBQ. Tonight for dinner, all left overs. Salmon, grilled squash with butter and cabbage and carrot salad. Soaking and sprouting your seeds, nuts, grains and beans can boost their nutrient value! By soaking and sprouting these foods, you are essentially germinating them. This makes them nutrient dense and easier to digest. Seeds, nuts, grains and beans all have a protective property to them, similar to other animals in the wild (like stingers on bumblebees). These protective properties help keep the seed, nut, grain or bean alive and free from predators along with protecting it from sprouting before it's ready. These protective properties are known as anti-nutrients. These anti-nutrients interfere with our body's ability to digest the minerals and vitamins found in these plants. The most common anti-nutrient is phytic acid. According to the Weston A. Price Foundation, phytic acid can combine with calcium, magnesium, copper, iron and especially zinc in the intestinal tract and block their absorption. This is why a diet high in improperly prepared whole grains may lead to serious mineral deficiencies and bone loss (see the whole article here).
Soaking and sprouting your seeds, nuts, grains and beans is quite easy...it just requires a little pre-planning. Each seed, nut, grain and bean requires different soaking and sprouting times, so reviewing a chart (like the one found here) can be helpful. To start, you need a mason jar. I use a pint size, wide mouth mason jar. You will also need a piece of wire screen to replace the solid metal lid of the mason jar. Place the desired amount of seeds, nuts, grains or beans into the mason jar and fill the jar with filtered water. Allow the seeds, nuts, grains or beans to soak for the appropriate amount of time. Once the soaking is complete, drain the seeds, nuts, grains or beans and rinse them thoroughly with filtered water. At this point, the majority of the anti-nutrients have been removed and you can use the plant as you would normally use it (cook it, eat them raw, add them to smoothies, etc). To add more nutrient density to the seeds, nuts, grains or beans, then ideal thing to do after soaking is to sprout them. Sprouting the plant increases the plants mineral availability. To sprout them, you simply place the mason jar on its side in a window sill that receives non-direct sunlight. Twice a day, rinse the seeds with clean, filtered water, drain them, then lay the jar back on it's side in the window sill. Once you see a small sprout appear (like you see in the photo above), they have sprouted! You can continue to water the seeds, nuts, grains or beans twice daily until the sprouts are the desired height. However, once you see the small, white sprout appear, the nutrient density of the seed, nut, grain or bean has increased and can be used as you would normally use it. The photo you see above is of organic quinoa. I placed 1 cup of quinoa in a mason jar and soaked it for just 2 hours. After the soaking was complete, I rinsed the quinoa, and laid the jar on it's side in the window sill for 18 hours. At that point, I saw little white sprouts starting to appear. The photo above was taken about 24 hours into the sprouting process. Soaking and sprouting your seeds, nuts, grains and beans will not affect the way they taste. This process will just increase the health of the plant by making them easier to digest, increase their nutrients and your body's ability to absorb those nutrients, and decrease the plants anti-nutrients. Use a bit of caution when consuming raw sprouts. The process of sprouting seeds, nuts, grains and beans can make the sprouts susceptible to harmful bacteria. When sprouting your seeds, nuts, grains and beans, make sure to prepare and store them properly. To decrease the risk of ingesting any harmful bacteria, use the sprouted plants quickly and/or cook them in recipes like soups or stir fry's. It's starting to heat up and I'm finding that I don't want to eat as much...especially when I'm working out. But when you've done a long or hard workout and you want to recover quickly, replacing used glycogen, minerals, electrolytes and re-hydrating are the key to a successful recovery! This smoothie will help you do just that! This smoothie tastes great, is refreshing and is packed full of vitamins (like Vitamins B1, A, K and C), minerals (like potassium, manganese and zinc) and water to help you recover quickly. If you have any leftover, try freezing it into a Popsicle mold (or paper Dixie cup) and use it for a frozen treat on another day!
Ingredients- · ½ c unsweetened coconut water · 2 handfuls of organic power greens (or spinach, kale, chard, or other greens of your choice) · ¼ medium banana, frozen · ¼ c frozen pineapple chunks · ¼ c unsweetened coconut flakes · 1 T chia seeds · 1 T flax seeds · 2 T Great Lakes Collagen Hydrolysate (or other clean protein powder) · 1 c filtered water Directions- 1. Place all of the ingredients in a blender and blend for 1 minute. 2. Pour into your favorite glass and enjoy! Nutrient Facts- Calories- 325 Carbohydrates- 30g Fat- 16g Protein- 19g |
AuthorTiana Rockwell is a certified nutritional therapist, avid endurance athlete and dark chocolate lover. She believes that by eating REAL food, we can balance our body and reach optimal health and wellness! Archives
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