How to Order When Eating Out or Eating Potluck

Tonight I had dinner at a potluck. I took my steamed veggies so that I had a Zone friendly choice. I talked myself into dessert because of Dr. Sears advice, that it can be done reasonably. Hmm. I'm trying to give up sugar, but I am also trying to be reasonable. So, here's what I did, based on his rules:

1. Avoided all bread (this included all casseroles for me!)
2.Chose my protein option first: baked curry chicken
3. Then gave up all carbs in order to substitute dessert (Tirimisu), however, I put a spoonful of broccoli on my plate and a small square of homemade pizza with mushrooms.
4. Drank water and decaf coffee


Someone might think that I failed because I had dessert or the pizza, but I am actually very happy with my choices. I didn't deprive myself enough that I kept going back for more, and I chose a dessert that was high in fat in order to side step too big of an insulin dose (I know it still had sugar) and i know I am trying to justify my decision, but I feel like I made progress by thinking it through and not just throwing all reason aside because of the vast array of choices! Tomorrow I will go to a brunch. I plan to find some sort of egg dish and eat fruit and coffee. So, if you are facing an upcoming gathering while trying to Zone, don't beat yourself up, just attempt to stick to it as best you can and allow yourself a little leeway without beating yourself up. I would highly recommend reading "A Week in the Zone" by Dr. Barry Sears. These points I took away from his book, but there are more helpful tips that I did not list.

Recipe: Tuna Salad

Today I looked in my refrigerator for what needed to be eaten and I found 1/4 cup cherry tomatoes, 1/2 cup celery, and half a cucumber. I mixed it with light tuna from a can, added salt, pepper, curry, 2 tbs. avacado chunks and 1 1/2 tbs. vinegrette. Then I steamed some fresh broccoli for the rest of my carbs that came in one of those small steamer bags already. Sounds easy, right! It took me a little while to do the math to make sure I was substituting blocks correctly. I exchanged one block of carbs for 3 extra blocks of fat. I did this because I have been really hungry lately and I am hoping that this helps. It took me long enough to eat it all- I was ready to be done! So, here are my measurements for you for a 3 block protein, 2 block carb, 6 block fat lunch, just in case you are feeling hungry today too! You can change it up and add more tomato than cucumber, or whatever you prefer; same with fats.

TUNA SALAD

2 celery stalks diced= 1/4 block
1/4 cup cherry tomatoes= 1/4 block
1/2 cucumber= 1/2 block
Total: 1 block carbs

Add to 1 can light tuna (or solid albacore,
but read the label for how much of the can)=
3 blocks protein
Add salt, pepper, curry powder

Add 2 tbs. avocado chunks= 2 blocks
1 1/2 tbs. Simply Dressed Vinegrette
by Marzetti= 4 blocks
Total: 6 blocks fat

Steam 1 1/4 cup of broccoli in a steamer bag in the microwave= 1 block carb
Drink: Glass of unsweet decaf tea (flavored with a spice tea bag while steeping)

Recipe: Chicken Marinara- EASY!

This recipe is great for one, or make as many as you want and the cleanup is a cinch!

Chicken Marinara (From "A Week In the Zone" p.49)
Cut boneless skinless chicken breast into cutlet strips, ounces depends on your RX
Put in foil, Cover with 2 tbs. tomato sauce, garlic powder to taste, sprinkle with dried basil and shredded low-fat mozzarella cheese. Seal ends of foil and bake for 20 minutes @ 450.

Then I steamed zucchini and squash in the microwave (I just know I'm going to find out this is bad for me since it is so easy...) for my side and cut up fruits for a fruit salad. I measured out my 3 block portions and guessed on the kids. Everyone loved it!

Good Hormones, Bad Hormones- Must read Crossfit article!

Good Hormones, Bad Hormones From the Crossfit Journal

The Zoners

Xanna, Myself, Jennifer, Nicole, Lacey, and Jennifer Barham had already left.


This is a sort of Zone support group, but I don't really want to call it that because it's not like we sit around and cry. It is not a pathetic sob story gathering. It is a fantastically fun and encouraging group of Crossfit athletes that are learning to eat smart and want to share and learn with others along the way! So we will be the "Zoners!" We watched Nicole Carroll's video from the Crossfit mainsite, "Nutrition: The Teeter Totter"

We talked about how we individually tweek the Zone to fit our schedules; the Zone and diabetes; foods we like to eat on the go; and a lot more. Whether you want to know more, have wisdom to share, or are just up for some good company with fellow Crossfitters, come join us again this Saturday at 11am (BYOL= Bring your own lunch). :)

Post:
- any topics you would like to see discussed next week.
- how the weekend went with the Zone
- any favorite recipes or zone foods

We'll also watch another video next week. This one will be with Dr. Barry Sears of the Zone and Tony Budding of Crossfit.

Hunger Strikes

Last night I went to bed hungry. Today I woke up hungry, ate breakfast, still felt hungry, and feel hungry now! I think that on days I don't exercise, 10 blocks a day works for me. But on days that I do, it is not enough. This is the conclusion I have made for now, so I have added that block in today. We'll see how the day pans out. It is quite a contrast to be hungry! Last week I couldn't remember what that felt like!

Ok, Let's Be Honest- on Motivation

Here's another thought I had today as I reread my goals for this redo Zone excursion: I don't have any performance goals, I mean as far as what I do in the gym, and honestly, those are not my priority. I want to feel good in my clothes dad gum it! (sp?) This drives me. Maybe my goals SHOULD be about performing better on WOD times and loads. But really, I think that my motivation to do well in the gym comes from my motivation to feel good in my clothes, in my skin. I know that muscle burns fat faster and is healthy to carry, a healthy look. I want to be healthy. I want to be fit. I want to feel good. I want to be the best that I can be. So if anyone wonders why I didn't put performance goals down, it is because I know that it is part of the whole process, it is fun, but it is honestly not at the top of my list when I think about why I Zone. It is a natural consequence that I enjoy. This is a journey and maybe my motivation will shift. I don't know if it the healthiest frame of mind, but I am just being honest. Motivation. What's yours?

Day 4

Well, I made it to Granny's and back and stuck to my prepacked meals! I just drank coffee at Wendy's. Now the challenge awaits to not eat the 100 calorie snacks that she sent home to the kids! I could throw them away, but it's not in my DNA to do so (ask Evan!). When I got home with the kids this afternoon, I ate my 4 o'clock meal 30 minutes early to help with the temptation. I like free food when it stretches out the budget, and I don't want my kids to feel deprived when they look around at other kids, so I inform them of whether something is a treat or not and I make sure they eat what is good for them before they have the treat, unless it is after school.

Anyway, this week is going very well for me so far. How to keep my head in game, motivated to make good choices and not feel deprived... this is the challenge soon approaching and I hope we can all give each other some insight this Saturday on that topic. Week one always goes well for me. I walk around saying, "Why don't I eat this way all the time! I feel so great!" Then week two, I overcome temptations, but by week three I am tired of self control and I find a reason to indulge. This is what I want to avoid this time. And thanks to an article that Bethany Willis, a family friend and fellow crossfitter from KY, posted, I see that I really have to address the heart issue that comes along with wanting to indulge. This is kind of scary for me because I'm not sure what I am going to find. I hope that I can make a mental breakthrough, but at the same time, I don't. You know what I mean? But, this article put me in that direction. It talks about the definition of "indulge", that it an unrestrained action. Unrestrained eating. Hmmm. I don't like that. That sounds yucky. Not very attractive. I don't want to be that. So then the question lies, is there ever a time that unrestrained eating is ok? Celebrations? What do you think?

If I cannot have restrain, then I probably don't need to reward myself with food... But I love brownies, cookies, icecream, and chess squares! I love chocolate. But here is the other concept that hit me hard this week: I am not simply a chocolate lover, I am addicted to sugar in the chocolate! I am simply a sugar addict! BUT, I have gone 4 days and not felt tremors or anything! I am not craving it right now. So what is the deal? Is the female cycle something that is really responsible for certain cravings? Or does my mental discipline only last so long? I know that when I am thoroughly stressed from the daily grind of raising children, I want to eat sugar. So, this article, taken from a book, that Bethany posted, really attacks the war within our hearts and minds. I hope to get the book in the near future.

Here are meals that I have eaten this week: 2 blocks every time
Breakfasts: always two eggs with toast and butter or fruit and then coffee with cream
Dinners: Mahi fish (meaty and bland, so it takes on flavor well) sauteed squash and zuccinni, or cooked spinach, and/or with sauteed nectarine, yum!; ham and sweet potatoes with nutmeg, maybe butter
Lunches or inbetween meals: Egg repeat (I cook enough in the morning to have later in the day. I just warm them up in the microwave- it doesn't bother me.) Fruits. Today I had a 2 oz. packet of tuna mixed with mayo, salt, pepper, and curry and then chopped up a nectarine and ate it with my tuna. It was good! I had a pear, ham, and coffee with cream. I also like to buy the precooked Tyson meat strips. Definitely not organic, but easy. Sometimes I have to pick my battles!

Hope to see you Saturday! Email me at satterfieldstudio@comcast.net or send me a message on facebook if you need directions to our home.

February 14th: To Cheat or Not to Cheat?

For some reason, Xanna and I picked today, of all days, to recommit to the Zone! So, I got my chocolate fix today! I just have to remember that it is not my tummy that wants the sugar, it is my tastebuds! Although I cannot explain it well, I have read enough to know that sugar effects how we think and feel and I am ready to feel better and think effectively (I enjoyed the pleasures of Christmas treats for way too long and now I have created a monster that must be tamed!) As much as I hate to use the term, I had an "ah ha" moment while watching "How it's Made" on the History Channel about chocolate: I am not really addicted to chocolate, I am addicted to the sugar that is added to chocolate! I anticipate that I will go through some withdrawals such as crankiness and tiredness in the first two days. So, here is my plan, using what I have in the kitchen right now. What's yours?

Eat 2 block meals every 3 hours: everything will be measured or weighed exactly
7am 2 scrambled eggs, 1 orange, coffee w/ half and half
10am 2oz. ham, orange, coffee with half and half
1pm 2oz. ham, celery and carrots with ranch dip
4pm 2 eggs, 1/2 english muffin, coffee with half and half
7pm 2oz. chicken in a salad with vinegrette

I love scambled eggs any time of day! They are a healthy comfort food for me! So, I have strategically planned to eat them in the afternoon, with coffee, when I would normally want something sweet to eat out of stress or boredom.

Here are my goals that I want to accomplish over the next 4 weeks:
-Get rid of the fog- Ever feel like you are not thinking fast enough or clear enough? I want sharpness of mind!
-Get rid of feeling bloated. I ate pizza tonight. Need I say more? Which goes hand in hand with...
-Decrease inflammation. There is a lot of inflammation in our bodies that we cannot see or feel. But when I quit the sugar, I actually feel less inflamed, and my tummy feels flat (as possible). :)
-Loose 6-8 pounds
-clear up my skin

So, if you are following this along, and/or even challenging yourself, not good luck, but good choices to you, too!