Sunday Reflection!

Happy Sunday and 2nd Week into your paleo challenge!!  To recap our meeting from Saturday, we discussed the topics from the blog last week including how to read the labels when you buy eggs, new and yummy recipes that can help you have guilt-free dessert, plus paleo in the news!  If you haven’t already, browse through the past weeks blog posts!  Some said they had a sluggish week and others feel fine and full of energy.  Take it as it comes; don’t stress about anything right now. You’re only 2 weeks in and there’s a long life ahead of you.

Food For Thought:  If you’re feeling dissatisfied after your meals and snacks, you may need to alter your proportions of Fat/Carb/Protein and possibly eat More!  Within your meals include protein the size of your hand, 2 handfuls of vegetables, and a TBS or so of fat.  Within your snacks, have about 1/3 the size of your meal.  Look to below for help (I have male/female approximations).

protein snacks: 1-2 chicken strips, 2-5 slivers of steak, a handful of shrimp, 1/2 -1 can of tuna

carb snacks: handful of baby carrots, 1-2 carrot stick, palmful – handful of grapes, handful of strawberries, handful of sliced bell peppers.

fat snacks: palmful almonds/walnuts/cashews/macadamia nuts, 1/4 avocado, coconut oil, olive oil

Mini Challenge! Last week your challenge was to find a new meat and a new veggie!  You have until Midnight Tonight to post it to Facebook on the Hoosier CrossFit page.  We’ll enter you into a Raffle to win a dinner at Scotty’s!

Community Event!  We are planning a trip to Scotty’s Brewhouse on Saturday, September 1st at 6:30pm.  If you’re coming to the Bring A Friend wod at 4pm, this will give you some time to go home to clean up and meet us there!

Next Week’s Meeting is at 11am, right after Olympic Lifting!!! The team WOD is cancelled because of the BAF wod at 4pm. 

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About hcfchallenge

The Paleo diet is simple yet remarkably effective for fat loss and halting or preventing a number of degenerative diseases. To reap the benefits of the most effective nutritional strategy known, one need simply build meals from the following: * Lean proteins (ideally) grass fed meat, free range fowl and wild caught fish * Seasonal fruits and vegetables * Healthy fats such as nuts, seeds, avocado, olive oil, and coconut oil Our 6 week challenge will help you ease your way into the Paleo Diet. Regardless of your fitness or health goals, you WILL look, feel and perform your best on the Paleo diet. For most people the fact the Paleo diet delivers the best results is enough. Improved blood lipids, weight loss and reduced pain from autoimmunity is proof enough. Many people however are not satisfied with blindly following any recommendations, be they nutrition or exercise related. Some folks like to know WHY they are doing something. Fortunately, the Paleo diet has stood not only the test of time, but also the rigors of scientific scrutiny. View all posts by hcfchallenge

16 responses to “Sunday Reflection!

  • Joe Bender

    I realized that even with just a small snack I can feel full for a few hours if I get a little of protein, carbs and fat all together. I was going for 8 hours sometimes between large meals but a small snack in between feels a lot better and gives me more energy consistently. I used to have a snack of just an apple or banana but that never made me feel full. I think the mix of all the macronutrients is the key to feeling satisfied from even a small snack.

  • Kathy H.

    The snack information helped me, also. Another thing I realized this week is that as difficult as the week was, I got through it. And I’m still going.

  • Megan Abajian

    My week was great until I bonked on Saturday. I had energy, got hunger under control, loved all the meals I’ve been making, and had a positive attitude. Happy to have that, especially with all the new routines of the semester starting again. Saturday was a complete 180 to what I had been feeling. Not sure what went wrong. I had no energy, was easily frustrated, I binge ate bacon, and ended up going back to bed. I had dreams where I ruined it all and ate all sorts of carby processed things. I started my day right with a great breakfast and then went to the farmers market for the first time in 6 years. I think the anxiety and loss of control over my grocery shopping really threw me for a loop. I now know to avoid anxiety inducing scenarios to keep stress down (which might be a good topic for future discussions: how to eliminate unnecessary stress. I’ve re-evealuated my commitments and took some stuff of my plate because).

    Back on the up swing today and had a pretty good and productive day. Started prepping for monday. The snack tips were great. I’ll try out the new strategy this week.

    Onward and upward!

    • Liz Whitaker

      Megan, I’m glad you wrote about your “blowing the paleo challenge” dream. The first week and a half of the challenge, I think I dreamed every night that I blew the paleo challenge by eating wheat-filled junk food.

      I’m sorry you had a rough day yesterday, but it sounds like you’re not letting it keep you down which is awesome.

      • Megan Abajian

        Thanks! Glad to hear I’m not alone on the dreamscape. It’s like our body is trying to dupe us into failing. Eeekkk!

    • Hannah Davidson

      I had the same dreams too! Clearly we are all paleo-crazed… but I think its a good thing! It means we are motivated to succeed.

    • Joe Bender

      I also kept having dreams that I was eating bread or cake and cookies, and it felt so real that I was really disappointed I had failed the challenge until I woke up relieved. The funny thing is that in the dreams when I ate the sweet stuff, I started to get a headache right away. Maybe the dreams were giving me real feedback on what sugar does to my body. The good thing is that I haven’t had those dreams this last week so they might go away.

    • denisebrown84

      I had a dream one night too of blowing the challenge! Nice to know, in a way, that I wasn’t alone. It was so real that I thought I really had eaten that stuff the night before!

  • Liz Whitaker

    The snack information is definitely helpful. I know I haven’t gotten enough fat and/or protein into a meal or snack when I’m hungry again an hour or two after eating.

    I definitely had some struggles this week. I didn’t feel sluggish or lacking energy, I was just dissatisfied with some of my foods. I have been batch cooking on Sunday or Monday enough vegetables to make it through till Thursday or Friday. The first week was great, but then I pretty much just made the same stuff again for week two. I definitely got tired of eating some of the same things with the same flavors. Toward the end of the week I made of couple of spicy dishes that perked up my palate and made me happy about food again.

    The mini-challenge was fun this week. Coming from a background in gourmet/upscale food service, there’s not a lot available in Bloomington that I’ve never had before. My husband seemed to take it is a personal challenge to help me find food I’d never had before.

    I have a work outing at Janko’s Little Zagreb this week that I’m looking forward to and I’m excited about finally getting to go in person on a paleo outing to Scotty’s next Saturday!

  • Hannah Davidson

    These snacks helped me a lot because my snacks only consisted of fruit and nuts the first week. Therefore, today (Sunday) I went to Kroger and purchased the thin chicken strips and made some lemon pepper chicken that can be easily accessed for snacks this week. Also, school is picking up for me and my schedule is getting tighter, so Im really glad the Sunday reflection addressed this so I can stay fuller during my sometimes 10 hour day.
    This past week has been very emotional for me. I got pretty sick and was frustrated/cranky/tired–you name it. My workouts stunk and I wasn’t sleeping or eating– I just felt awful inside. Im really hoping my continuing to eat healthfully will help my sickness go away sooner and I can get back on track and have a much better week.
    The mini challenge was fun for me but like Jenna said in the meeting– focus on the meals first. I think the most fun part this week for me was just figuring out meals that are fun and easy to cook that I will use the rest of my life such as paleo chilli or eggs bacon and brussel sprouts! I feel very accomplished when I can have these meals prepared, eat healthy, and also manage my time well.
    I am determined to succeed in this challenge!! Excited for the mini this week and also Scottys! Cheers to an upward rise from here on out.

  • Caitlin Mroz

    Speaking of paleo in the news- if anyone likes listening to podcasts, there’s one called “Latest in Paleo” that’s pretty good. I was listening to it every week last year when I was driving from Milwaukee to Bloomington to visit Dave, but now have kind of fallen away from it. However, it was very informative, and the host (Angelo) presents both sides of the argument. His general premise is that humans are not broken by default. We need to feed our bodies with healthful and wholesome real food and give it opportunities to move in the ways it was meant to. Angelo’s website is latestinpaleo.com, or you can subscribe to the weekly podcast on iTunes.

    Beyond that, this week was interesting for Dave and I. As much as we eat out, it has been challenging to not get frustrated with the food options, as well as each other. I’ve had previous awesome results with paleo, but I find that it seems like much of our frustration this time around is waiting (impatiently) for those results to kick in again. Certain chronic pains that I would really like to have go away (and have gone away with paleo before), are taking their sweet time. It’s incredibly annoying trying to do things right, and not seeing the desired results.

    2 weeks down, 4 to go…

  • Dave Rowe

    Friday night was a high point for the Challenge so far. Megan and her husband came over and we tried all kinds of new food. Wild boar, Gobo Root, and a bunch of other stuff that was in the fridge and needed to be used up. (So much zuchinni!) We had fun and it was good to see the variety of food available on Paleo. Then on Saturday one of my instructors from last year brought a whole cooler full of various Venison meats. I have had it before, but it’s been probably a decade, so it was almost a whole new food. Pretty good, especially the smoked sausage. But with all this new variety, I am sill missing the old food, and I find myself counting the weeks left. I agree with Cait about not seeing the results I have wanted. I have lost some weight, but not a lot, and I still feel no different that two weeks ago. Attitude has been a problem too. I have been banned from complaining.

  • Jen Sayers

    In getting caught up on the weekend posts, I thought I’d add a little bit about my personal experiences that first led me to paleo and HCF. Nearly one year ago I was sent to see a specialist in Indy to rule out MS. Being the mom of 3 small children and hopefully a lot more years left to live – I wanted to research what I could do to either prevent or halt any potential disease progression. Literature hinted that a lifestyle change “might” help -but would certainly not hurt anything. I then came across HCF and decided to actually ‘read’ the books I had purchased not just look at them before starting @ HCF. In February I changed my diet and began on-ramp. While I wasn’t 100% paleo, I did make major changes and began to feel generally better – less tired – less achey, etc. Could it have been the fact I hadn’t exercised or moved much in recent years? Possibly – but the bumps on my skin that I’d had my whole life also began to disappear and my stomach was not bloated all the time. While I did not see physical changes as quickly as I thought – they did come. Kind of like learning – it’s a process not an event. At work I spend my daily time helping others confronted with coronary risk factors and cardiac disease. Some things are genetic, but most are within our personal control. Simply put, this paleo stuff makes sense!! Never lose sight of where you are headed!!! Hang in there & remember we are all in it together 🙂

  • denisebrown84

    I had a much harder week the second week! I didn’t plan like I should have, and with school starting and being asked to teach last minute I was stressed and scrambling to get it together. This caused me to start having some cravings for junk, however I stayed strong (except in my dreams), diverted my mind onto something else when it was getting overwhelming. I had also allowed a little more sweet stuff into my diet (paleo energy bars and more fruit (bananas)) which I think triggered my cravings. This coming week I am going to limit the fruit to berries again and my paleo energy bars are gone and I don’t intend on making any more…I can do without these things. I am feeling much stronger in the gym, can’t say I’ve got more endurance though :). The “mini meal” snack ideas were great and I’m planning to incorporate them this coming week.

    I have found myself on occasion start to think, “after the challenge is over I’m going to eat xyz” and I shake myself (mentally of course) and tell myself that this is not going to be a destination for me, but a journey I want to continue. My body just feels better eating healthfully, why in the world do I want to go back to how poorly I felt just because “it tastes good”. I’ve been reminding myself how badly I felt or how hungry I still was after eating xyz, so that I won’t want it after the challenge. I keep reading the blog post called Pale O’lympian, because it is just a mental change. By the end of 6 weeks we’ll have been paleo long enough to form a new habit, don’t allow yourself to fall back into the old ones (talking to myself again :)).

    “nothing tastes as good as skinny/strong feels”
    “eating healthfully or being healthy is a journey, not a destination”

  • crunchiegranola

    I am still loving the idea of leading a paleo life style, but it sure did get harder once the novelty wore off this week. I have not felt sluggish, but I have had intense and sudden cravings for carbs and sweets (but no dreams yet). I can just see an advertisement for Oreos and go bonkers. I just have to talk myself down with “that sh*t will kill you…step away!” It’s worked thus far. I’ve been sleeping really well and I love that I don’t wake up thinking, “oh goodness do I need to do an extra long work out today because I had two slices of cake last night?”

    I suppose I did feel weak in work outs, but some of that may be my newbie status at HCF 🙂 It feels good though, to start at baseline and try something that really challenges me both mentally and physically. I still need to lock it up and plan better, but I have kept in mind this week that every meal needs to have all components in order to fuel me through the day! Lastly, just like leaving behind the Oreos, I am trying to get rid of going by the scale and adhering to a certain calorie restriction (though I have become extremely less obsessed with counting). I think I’m getting there- I certainly feel more confident and look forward to what each paleo day and WOD will bring me!

  • Dana Runnebohm

    I feel like I’m starting to slowly figure things out. Definitely need to add protein in with my snacks. I haven’t been having the dreams I just out and out blew the challenge on Friday. It felt awful and I can’t believe how sick I felt. So Saturday…back at it. I even found myself thinking about how I would incorporate Paleo on upcoming vacations. Never thought that would happen!

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