Tuesday 100316
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This week we are taking a look at food logs for some of Potomac Crossfit’s Athletes and Coaches. This is a real, unedited look at how they eat. If you’d like to contribute and share your eating habits, we’d love to hear from you. To submit your photo food diary, click here.
Today’s profile is on PCF Coaches Aaron and Erika (pictured above). Here’s a look at a typical day for them. If you have any questions for Aaron, Erika or the Coaches about diet, post to comments.
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I was asked to give a snapshot of a typical day eating for me. Since I can’t really take pictures of my food at work, I basically wrote up a summary of a “typical day.” Here you go.
Breakfast is typically 4 hard boiled farm fresh eggs and either a little bit of fruit or some veggies. For fruit I will usually stick to apples or berries, but sometimes go outside to more sugary fruits like peaches and oranges. I don’t eat veggies for breakfast everyday because 1) I like fruit and 2) it is hard to carry around enough veggies for three meals and I eat three meals at work every day. I don’t usually eat added fat with breakfast because I eat the yoke of the egg which provides plenty of good fats.
At around noon I will have lunch. Erika and I usually have leftover meat from the night before or a batch of meat that got cooked on Sunday and is meant to get us through the week. We will either do chicken breast (you can cook a lot in a short time) baked with some kind of marinade. Nothing special. I will also have veggies that we either ate the night before or something I got just to bring to lunch. Our veggie choices usually look like this.
If we ate it for dinner it is often:
1. Sauteed greens
2. Roasted Asparagus
3. Sauteed Cabbage
4. Roasted Zucchini
5. Sauteed Broccolini
If I got it just to take to work it is usually
1. Snap Peas in a bag
2. Broccoli slaw from a bag with salt, pepper, olive oil, and vinegar
3. Salad with dressing
4. Green beans roasted with oil and Parmesan
I keep almonds at work and usually have some of those with lunch.
I will then have something similar for a meal around 3:30 or 4:00, though I try not to eat the same thing. So sometimes one meal will be leftovers and the other will be whatever we cooked for the week on Sunday. If I am in a hurry or lazy I will eat a paleo kit, which is beef jerky, nuts, and dried fruit. If I am really lazy I will skip this meal and eat a handful of almonds.
If Erika and I teach, we will often get take-out for dinner. This is often from Moby’s next door where we get the chicken with salad. We get eggplant and hummus usually but don’t eat all of it. It comes with bread which we rarely eat or only eat a little of. It also comes with goat cheese and yogurt sauce which we almost always eat (at least I do). This is one of those forest through the trees things guys. If your dinner is grilled chicken and lettuce, you are 95% there. We may also get thai food and not eat the rice.
If we cook it is meat and two veggies (I am fine with one veggie, but Erika always wants two). It could be chicken, steak, shrimp, or pork. We eat burgers, chili, scampi, pork chops, or whatever. We don’t pay too much attention to what we cook it in and it will sometimes have a little cheese in the recipe, but not always. Often the second veggie is sweet potato cut small and roasted in the oven. I usually don’t eat much if any of the potato. We will often have fruit and/or sunbutter for dessert. Leftovers are lunch the next day. Erika usually has a couple glasses of wine with dinner. I will either have a few sips of hers or drink a glass or two of my own.
This is typical for the week. Weekends are different. We splurge a little. We might have Indian food with some naan or a dessert with a good dinner. A little bread with a meal or even a sandwich with a lot of meat are not unheard of. We’ll drink a little more wine. What we will NOT do is eat a plate of pasta, just have pancakes for breakfast, or order a pizza for dinner.
In general, I try to eat protein (real protein meaning meat or eggs) with every meal and at least to never eat carbs alone. I avoid dense carbs and prefer fruits and veggies. When I encounter those grains I treat them like a small sideshow at the meal. I’ll have a few bites because they taste good but don’t consider it the part of the meal that is nourishing me or filling me up.
I do not eat perfectly. Few people do. But I try to have good habits so that I eat well without really trying that hard and make sure I am very aware of when I am eating poorly. I make the choice to have a cookie or some bread or birthday cake. I don’t unconsciously eat them just because they are there. And I really enjoy them when I do eat them.
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For more info on better nutrition:
-Post a question to our comments section
-Post a question to our Paleo Challenge Comments Section
-Signup for a Paleo Challenge
-Attend the weekly PCF Paleo Video Teleconference Q&A
All of those resources are totally free, use them as much as you want. But if for whatever reason, you need a little more help, you can now sign up for Nutrition Coaching with a PCF Coach by clicking here.
We also provide Grass Fed and Pasture Raised Meat, Pork, Poultry, Eggs, and Milk via the Humble Gourmand. To subscribe to the mailing list and order email Alison. Orders are done weekly and delivered right to PCF.
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Power “Helen”
4 Rounds
400m Run
Rest 2 Minutes
21 KB Swings (1.5/1)
12 C2B Pull-ups
Rest 2 Minutes
Post times for each round and total time to comments.
The rest means these should be all out efforts. Make every attempt to get the KB Swings and pull-ups unbroken.
Leave a Reply
Photos
March 16th, 2010 on 5:49 am
26:somethin
Scaled pullups to red band 8-6-4-4. I might have missed one minute of rest in there somewhere so it might should’ve been 27:somethin
Good first workout back after a much-despised travel break. I need a couple WODs I can use on the road at hotels and whatnot. Travel makes me lazy and wrecks my routine. Excuses, I know, but it is what happens to me.
March 16th, 2010 on 5:51 am
Oh yeah…I used 30#KB. Still not brave enough to go for the whole pood. Maybe after a couple consecutive weeks straight back in the box…
March 16th, 2010 on 7:11 am
***PCF March Madness****
Time to get in the game. In case you missed my post yesterday, we have a basketball pool set up:
http://pcf2010.mayhem.cbssports.com/e
The group name is PCF and the password is paleo. You also need to create a free account.
$10 per sheet and up to 3 sheets per user.
Winner take all
Entry Fees: I left a large manila envelope in Curtis’ cubby at the back of the box. Put your checks in there and if paying by cash, put in an envelope with your name on it.
Who’s in??
March 16th, 2010 on 7:38 am
26:54 rx’d
all KB swing unbroken, but broke last 2 sets of CTB 6,5,1, and 5,3,3,1
March 16th, 2010 on 7:50 am
Did some WODs @ CrossFit Thoroughbreds (Evolved Athletics) while down in Fort Myers Beach last week – great times. They have a powerlifting team that competes there as well with the CF Coach/owner’s 16 yr old 190# son posting a Total score over 1200 lbs for the Deadlift, bench press, and back squat.
March 16th, 2010 on 8:11 am
Rick, I’m in.
March 16th, 2010 on 8:19 am
Great post, Aaron! I think there’s the tendency to get way too hung up on the details while neglecting the bigger “way of life” picture. So I certainly appreciate your practical AND sustainable approach to nutrition.
March 16th, 2010 on 8:23 am
26:44
40# Kb
regular kipping PU
March 16th, 2010 on 8:34 am
Rick, I am in. Thanks for doing this.
My team is ranked #1 and I have Final Four tickets. What could go wrong?
March 16th, 2010 on 8:41 am
Cincy, ‘what can go wrong’ you ask? They can run into a Buckeye Buzzsaw, that’s what.
March 16th, 2010 on 8:41 am
I am assuming we add the 2 minutes rest with our final workout time?
March 16th, 2010 on 9:32 am
Will someone please just order these? I don’t have a house, so I can’t plant them…but someone else should…and report back.
https://www.blueberrygiant.com/Default.aspx
March 16th, 2010 on 9:45 am
Rick, It is going to be fun to black eye the buckeys in St Louis.
March 16th, 2010 on 9:52 am
Ryan,
I plant a small garden in my backyard, maybe I’ll try them out this year. Last year I had more tomatoes than I could ever eat, so I need to grow something different.
March 16th, 2010 on 9:57 am
Dude, fresh berries are the best from a garden. My mom always has a strawberry patch and there is NO comparison between garden-grown berries and store bought. No matter how ripe the store ones are, they’ll never be as flavorful as your garden’s.
March 16th, 2010 on 10:46 am
I’ve typed, laughed hysterically at, and then deleted my strawberry patch comment at least five times. Consider this notice that I was considering making a comment but thought better of it since you’re feeding me tonight. And re-read your comment for blatantly innocent and unintentional inappropriateness.
March 16th, 2010 on 10:51 am
on the topic of diet i want to tattle on sally-
she and i recently “split” a HUGE plate of nachos with cheese, sour cream, and lots of other non-paleo “goodness” all of which i found disgusting to even put near my mouth. she forced me to eat it. I almost died instantly from the glucose spike- not sure how i am still here to type this.
she was also drinking some strange drink at the time, it was yellow and fizzy and i think it started with a B- pretty sure it wasnt water though
be careful around her
March 16th, 2010 on 11:03 am
Who is this “Mike M” that keeps posting? I haven’t seen anyone workout at PCF by that name in at least 2 months.
Probably just an online troll. He seems to know all our names though…
March 16th, 2010 on 11:11 am
i e-stalk you jon like you e-stalk jeremy thiel
March 16th, 2010 on 11:13 am
i dont have a gravatar so chad cant identify me
thats probably why you dont have one too right?
March 16th, 2010 on 11:15 am
It’s Jared posting under a pseudonym
March 16th, 2010 on 11:39 am
Big news paleo folks! Subway is launching a line of paleo foods!
There will be jerky-like meat sticks, vegetable-flavored salads, and beef broth by the gallon.
March 16th, 2010 on 11:51 am
ERRONEOUS ON ALL ACCOUNTS!!!!!!
Everyone at PCF knows I am a professional hibernator.
Ok, maybe it was my cheat meal for the week?! Clearly it was consumed in moderation.
March 16th, 2010 on 11:58 am
Article on updated Army training methods sounds kinda familiar.
March 16th, 2010 on 11:59 am
Gabe,
Leave Kassi’s mom’s strawberry patch out of this paleo conversation…
March 16th, 2010 on 12:20 pm
I like my berries ripe…
March 16th, 2010 on 1:03 pm
26:54 kipping Pullups 1 pood
March 16th, 2010 on 5:30 pm
24:30 rxd
March 16th, 2010 on 5:33 pm
24:30 Rxd
As an aside, thanks to Drew who after having “Rxd” on the board and being placed on the leaderboard at the #2 slot said: “I missed getting my chest to the bar on one pullup, so it’s not rxd”.
That’s the kind of example we are lucky enough to have here and that’s the kind of performance we expect.
Rxd means you did everything perfectly – full ROM, full weight. It is absolutely unnecessary to do WODs Rxd to achieve your goals, you can still get plenty of intensity with scaling.
But if you’re going to put that next to your name, earn it.
March 16th, 2010 on 5:53 pm
24:04
I would love to say it was Rxd, but I’m pretty sure a couple pull-ups didn’t quite make it. Great workout with the 5 PM crew.
March 16th, 2010 on 6:00 pm
26:04
first 5 or so pullups each round were C2B but the rest were certainly not. I wasted a ton of time trying to get them though. It was fun to run in the sun again!
March 16th, 2010 on 6:13 pm
24:18 Rx’d. I couldn’t see out of one eye for like 5 minutes after this WOD.
400 M runs (approximately) – 1:15, 1:32, 1:35, 1:37
KB and CTB Pullups (approximately) – around 1 min each
Only broke up the pullups once on the third round, all KB swings were unbroken.
March 16th, 2010 on 6:31 pm
27:36 rx’d. Runs were pretty slow after the first round. All KB swings were unbroken. Had to break up the pullups a good bit to get chest to bar.
March 16th, 2010 on 6:45 pm
26:45 with 45lb kettle bell and blue band on the pull-ups.
March 16th, 2010 on 6:47 pm
26:35. Most of the pullups were high enough, but chest not touching. Fun to play frogger again crossing the Garfield & Fillmore.
March 16th, 2010 on 6:57 pm
24:26 rxd
It shows that I haven’t done chest to bar pull-ups for a long time. That was the limiter. KB was unbroken and my 400 splits were
1:08
1:18
1:30
1:33
March 16th, 2010 on 7:29 pm
155 lb on the behind the head split jerk in Jon’s oly lifting class. It definitely wasn’t close to any sort of jerk pr, but the practice from starting behind the head was great!
March 16th, 2010 on 7:40 pm
24:24 Rxd.
March 16th, 2010 on 8:58 pm
25:16 RX’d
CTB were the limiting factor. Not so much fatigue as an inability to string them together w/o losing the kipping rhythm.
March 16th, 2010 on 9:26 pm
31:11
35#kb, blue/green bands
March 16th, 2010 on 9:33 pm
Leaderboard:
1. Erika PCF 26:29
2. Jen N. 27:19
1. Rick P. 24:15
2. Ryan H. 24:18
Just top 2 tonight.
March 16th, 2010 on 9:40 pm
25:17
1 arm 1 pood Kb swings
1 arm 115# deadlifts
March 16th, 2010 on 9:43 pm
This was a suckfest, but shockingly I didn’t completely tank it despite the fact that it was a running WOD. Rest is good
26:29. Thanks to Alison and Sally for shouting at me during that last round of pull ups. I was TIRED. And my forearms were killing me after this one.
March 16th, 2010 on 10:05 pm
24:29
F U C2B Pull ups…HATE THEM.
Erika – you rocked it baby gurllll!
March 16th, 2010 on 10:11 pm
26:55 Rx’d. Runs tanked me a bit and grip definitely went, but all CTB pull-ups were chest on the bar so that made me happy! Thanks Allison for cheering me on at the end! My metcon needs to get better (how long have I been saying that!)…but not a bad day today.
March 16th, 2010 on 11:07 pm
29:58 / 35# KBs and jumping pullups
March 16th, 2010 on 11:09 pm
27:06 rxd
March 16th, 2010 on 11:10 pm
26:58 with a 50lbs KB swings. Of course, the CTB pullups killed me…
March 16th, 2010 on 11:20 pm
Paul, methinks you win best gravatar today… Chad would be proud.
Ryan, I want to know how people can take something as simple as blueberries and make it seem like a scam!
Nice work to the evening classes tonight. I tip my hat to Drew for being a man of integrity AND for coming to Riley’s rescue at a key moment, when she was about to roll her little baby self off the green mat in the back.
March 16th, 2010 on 11:30 pm
26:40, 30# KB, 9 kipping PUs round 1, 7 last 3 w/out. Runs were 1:50, 2:00, 2:10, 2:15ish
March 17th, 2010 on 7:58 am
24:32 RX’d
April 12th, 2010 on 11:32 am
Did anybody end up ordering the blueberries and trying to grow them. I saw them at http://littlegiantblueberry.com but I don’t know if it’s a good idea or a scam?
October 21st, 2010 on 7:28 am
More, more. I am right with you on this one. Couldn’t have said it clearer myself. Thanks for the nice post. See this grass fed beef site. I will be keeping an watch on this.