Book Review - Primal Blueprint Quick & Easy Meals

Primal Blueprint Quick & Easy Meals

by Mark Sisson and Jennifer Meier

For those of you that don't know, I've been turned on to a new "diet" and "exercise" plan that should really be called a lifestyle plan titled The Primal Blueprint.  The Primal Blueprint is written and maintained by a man named Mark Sisson.  Mark is also the creator Marksdailyapple.com.  The idea behind Mark's book and website, along with his cookbooks, is that today's modern man (and woman) should model their diet and exercise routine after our primal ancestors.  

For Primal Blueprint Quick & Easy Meals, this means cutting out grains, sugars, salts, and most dairy.  If you already follow a Primal or Paleo eating style, this will not be too much of a change at all for you.  If you're not on this type of diet yet and you have conditions like gluten or lactose intolerance, let me persuade you to "come to the dark side".

This is the second cook book from Mr. Sisson; the first one was The Primal Blueprint Cookbook.  I admit, I haven't read this one yet, and I haven't finished Mark's original book, The Primal Blueprint.  But I am convinced enough with what I have read so far.

In this book, you're going to find some delicious recipes.  Sisson and Meier mash out some great things like:

• Primal Hot Cereal
• Pizza Frittata
• Broccoli Quiche
• Breakfast Burrito
• Bacon Soufflé Frittata
• Orange Olive Chicken
• Creamy Basil Pesto Coleslaw
• Grilled Taco Salad
• Pork Fried Cauliflower Rice
• Creamy Sauerkraut and Sausage Soup
• Halibut in Butter Sauce
• Bacon and Mushroom Dip
• Spiced Nuts
• and many more!

One thing to keep in mind about this cookbook, and about Primal Blueprint eating in general, is that a lot of these recipes are going to call for things that normally don't make it into your shopping cart.  Not to fret though, because for every odd item that Mark and Jennifer call for, they also call for hearty bacon, steak, chicken, broccoli, onions, peppers, and occasionally cheese!

If you're looking to get in touch with your wild side and eat just a little more healthy than you're used to, then I would definitely recommend going out and getting Primal Blueprint Quick & Easy Meals today!

P.S. I understand if some of you clicked the link to the Primal Blueprint site and saw the price listed ($29.99 USD) and turned green for a moment.  Don't fret, you can get the hard copy cheaper at Amazon ($18.99 USD) or buy the ebook edition for Amazon Kindle or Barnes and Noble Nook for a little cheaper ($9.99 USD).  If you get it for the Nook Color (like me) then you get all the full-color photos along with the recipes! 

Andy - Week of 3/20/11 Stats

Week Starting Weight: 364.0 lbs

Week Ending Weight:  357.4 lbs

Lost Since Last Week:    6.6 lbs

Exercise

Sunday: None

Monday: 1 mile x 6:32 minutes Elliptical Warm-up, 90 lbs x 30 reps on Lat bar, 75 lbs x 30 reps on Bench Press, 30 lbs (each hand) x 30 reps Squats, 2 sets x 45 second + 1 set x 30 second incline planks

Tuesday: 1 mile x 6:35 minutes Elliptical Warm-up, 90 lbs x 30 reps on Lat bar, 75 lbs x 30 reps on Bench Press, 30 lbs (each hand) x 30 reps Squats, 3 sets x 45 second incline planks

Wednesday: None

Thursday: None
Friday: 1 mile x 5:32 minutes Elliptical Warm-up, 90 lbs x 30 reps on Lat bar, 75 lbs x 30 reps on Bench Press, 30 lbs (each hand) x 30 reps Squats, 3 sets x 45 second incline planks 

Saturday: None

Reflections

What an awesome week!  I finally broke my "plateau" that I've been stuck on for what seemed like a month.  Six pounds loss in one week after so many weeks of floating around the same weight is awesome.  My clothes are starting to fit a little looser.  This was a great week for Primal eating.  I don't recall binging one time, although I might have snuck a bite of something bad here or there.  My urges to eat unhealthy foods are really starting to subside, which helps things out a great deal.

I think I'm finally where I want to be for gym exercises.  I'm getting in there three times a week to "lift heavy things." 

Goals for Next Week

I want to start cooking at least two to three new recipes a week from the Primal Blueprint cookbook I just bought.  The recipes are healthy and look pretty tasty too.

For my Primal diet, I want to focus on moving away from a lot of my dairy crutches, and some of my seasoning crutches.  I still use sugar (or Splenda) and salt a little more than I should be.  I also want to throw in more vegetables into my diet than what I'm doing right now.  I think a lot of this is going to include finding new ways to consume the vegetables I have.

This is going to be the big focus of the week.  I want to work on "moving frequently at a slow pace," especially on the days that I'm not at the gym.  It would be optimal for me to get in 30 minutes to an hour of walking, hiking, low-intensity cardio, light dancing a day.  The goal total is 2+ hours a week.  I think I can outdo this.

Snack of the Week - Almonds

I decided that it would be fun to start posting some of my favorite healthy snacks that I eat.  I want to keep these snacks always fresh in your mind, so I'm going to post a new one every week.  Some of them will be foods that you have all the time, but never knew how beneficial they were.  Some of them will be foods you thought were gross, but maybe deserve a second chance.  Some of them may be foods you've never even heard of!  Whatever the case may be, if you're out at your local grocery, remember to pick up a little of one of these foods and chew on them for thought!

About the Almond

The Almond (Prunus dulcis, syn. Prunus amygdalus Batsch., Amygdalus communis L., Amygdalus dulcis Mill.), is a species of tree native to the Middle East and South Asia. Almond is also the name of the edible and widely cultivated seed of this tree. Within the genus Prunus, it is classified with the peach in the subgenus Amygdalus, distinguished from the other subgenera by the corrugated shell (endocarp) surrounding the seed.

The fruit of the almond is not a true nut, but a drupe, consisting of an outer hull and a hard shell with the seed ("nut") inside. Shelling almonds refers to removing the shell to reveal the seed. Almonds are commonly sold shelled, i.e. after the shells are removed, or unshelled, i.e. with the shells still attached. Blanched almonds are shelled almonds that have been treated with hot water to soften the seedcoat, which is then removed to reveal the white embryo.

(Source: Wikipedia.org)

Ways to Enjoy the Almond
We have all seen almonds in their most common spotlight: Roasted and Salted.  I won't lie; this is a great way to enjoy this delicious "nut".  You can also try them raw!  Raw almonds have a much sweeter taste, and they are just a little more filling than the roasted and salted variety.  Eating them raw also doesn't leave you wanting to have a big drink of water afterwards either.

If you're not in the mood to eat them by the handful, you can always make them into a delicious almond butter.  If you have a food processor, throw them in with a little bit of olive oil to make the butter.  It takes a few minutes to do this, but it tastes delicious.  I like to add a pinch of salt (if making it with raw almonds), some sugar, and some vanilla extract.  Enjoy this butter on a fresh piece of fruit, like a banana!

Almonds are also great for being used as toppings on other foods like steaks, chicken, pork, and salads!  Don't forget you can also throw them into a bag with raisins, macadamias, hazelnuts, and a little dark chocolate for a tasty trail mix.

Almond Nutrition

Christopher Poe - Did you Know? Food As Investments

This is another excerpt from Christopher Poe of Christopher Fitness Pro, LLC.  Christopher is a certified ISSA Fitness Professional with a background including martial arts and firefighting.  

DID YOU KNOW? The next time you think eating healthy is expensive...remember this. Food IS NOT a purchase, but an investment that yields specific returns. (Just like decisions you make with your financial portfolio.) Question is, what kind of RETURNS are you getting from your INVESTMENT decisions? Now, "marinate" on that!

Many people worry about getting the most for their dollar when they go to the grocery store.  That's why you see so many pushing carts full of cereal, chips, pastas, and "instant" products.  They have a mindset that the closer to the top of the cart the food is, the better off they will be.  However, most of the foods they're packing their buggies with are processed, carbohydrate-rich, calorie-packed, non-nutritious foods.

People need to learn that it's much better than they think to eat healthy.  Most people don't realize that after you eat healthy for a while, your body starts to be satisfied when it's gained maximum nutrition, instead of just being full.  You'll be surprised that after just a few weeks, you'll be satisfied after eating a handful of almonds, instead of that whole bag of potato chips.

Mega-T Green Tea Supplement Trial

Mega-T Green Tea with Acai

What it is

MEGA-T is a dietary supplement formulated to help you achieve your weight loss goals. MEGA-T will help stimulate your metabolism and help burn fat††. Mega-T with Acai contains 90 mg EGCG and 50 mg of caffeine.

(Source: Mega-diet.com)

Directions on the bottle


 Take one (1) MEGA-T caplet twice a day, with a meal and a full glass of water.
For best weight loss results, follow a proper weight loss diet plan and exercise plan.
We also advise that you consult with your doctor or nutritionist before starting any diet and exercise plan.

(Source: Mega-diet.com)

Controls Used While on the Trial

During this trial, I kept up most of my daily routines.  Regardless of other factors, such as daily diet and exercise, I took my normal supplements which include a GNC Mega Men Sport Multivitamin and 2,000 mg of Flaxseed Oil daily.  On some days that I exercised, I also took two capsules (recommended dose) of Everlast Energy.  Those days will be noted in the log.

Pre-Trial Thoughts

I have seen the Green Tea supplements in the stores before but never gave them much thought.  I always figured them to be crackpot fads for people just aiming to lose that 5-10lbs of water weight to fit into that special clothing item they've had their eye on (see: prom and wedding dresses).  I knew that green tea had antioxidants as well as caffeine in it, but I also knew that the caffeine levels were almost minimal compared to things like a cup of coffee, a soda, or other drinks of that nature.

The Trial

Day 1: One capsule, taken 30 minutes after lunch.  The first day is only a half day of being of the supplement.  I didn't feel as hungry, and I would have to say it was because of the supplement, because I forgot I had taken it.  I also felt a little more energetic than normal. 

Day 2: Two capsules, first taken with breakfast, second taken with dinner.  I was surprised once again today.  My hunger was less than normal, my energy was higher, and my mood seemed better.  Of course, this is possible due to the fact that I'm going on vacation tomorrow.  I took an Everlast Energy capsule today at the gym, and I could definitely notice the two supplements working together to give me a boost.  It was one of my best workouts yet!

Day 3: One capsule, taken 30 minutes before going to the gym.  As a trial, I decided to see how this would work when being used as a exercise supplement.  This means that the effects of the caffeine (only 50mg) in the supplement would be felt during one of the most intense parts of my day.  I was surprised to see that the green tea capsule worked just as well as my Everlast Energy supplement for my gym routine.

Day 4: Two capsules, first taken with breakfast, second taken with dinner.  This was a moderately slow day.  I notice that after taking the supplement, I usually get a small energy boost within 30-45 minutes.  It was enough to get me off the couch and clean!


Day 5: Two capsules, first taken with breakfast, second taken in the afternoon.  This was another slow day.  It seems that after taking the tablet, I feel a little more alert.  This is more than just a caffeine boost.


Day 6: Two capsules, first taken at lunch, second taken with dinner.  Double stacking the supplement so close to each other had an interesting effect.  My alertness did not change, but my energy was certainly higher.  This also helped when going to the gym!


Day 7: Two capsules, first taken with breakfast, second taken with dinner.  This was a great day.  The tablet seemed to give me the awakening boost that I needed in the morning, and paired really well with the Everlast Energy supplement I took at the gym that evening.  Lot's of energy.


Day 8: Two capsules, first taken with breakfast, second taken in the evening.  This is the last day of being on the supplement.  Energy levels were just a good as ever.

Day 9: No capsules taken.  Other than my normal vitamins and supplements that I take, this was an average day.  I certainly could tell that I was lacking a Mega-T supplement in my routine, as everything just seemed a little more sluggish than normal.  I did receive a boost from the Everlast Energy in the evening, but it wasn't as strong as when it was paired with the green tea.

Post-Trial Thoughts

I would definitely have to say that the Mega-T Green Tea supplement works.  It at least accomplished two out of the three things it suggests on the front of the box.  It did help to burn calories, it did help boost my energy.  I'm not going to say that it did or did not help curb my appetite, because I noticed no changes in how I eat.  However, since starting a Paleo dieting style of eating I have had less of an appetite anyway.  I would have to say this part of the test will remain inconclusive for me.



The bottom line for Mega-T Green Tea is that it is effective.  I have to say that I'm most impressed with it because this is something that you can pick up in most supermarkets and not have to pay a lot of money for.  Don't be surprised if I don't include this in my daily routine sometime in the future!

Things That Make You Feel Old - Pill Organizers

Have I ever told you how many vitamins I take?

I take two GNC Mega Men Sport vitamins, two 1,000mg Flaxseed Oil gelcaps, and whatever energy/fat burning/appetite/anti-oxidant supplement I may be trying at the time EVERY DAY!  That's anywhere from four to seven different supplements in one day.

When I first started taking supplements, my kitchen countertop was a mess.  There were bottles everywhere for every thing that I was taking.  My wife decided that she couldn't take the clutter anymore (understandably), and moved them all to one cabinet.  I'm a very visual person, so when the bottles went out of my sight they also went out of my mind.  I found myself going two or three days in a row without taking my vitamins, which I was not a fan of.  When I don't take my vitamins, it means that I forget to give my son his vitamins, so everybody was suffering a little.

The next move I tried was putting them in my backpack.  I figured that since I keep my backpack with me at all times, I would see them at some point every day and remember to take them.  This too, resulted in ultimate failure.  I knew a move back to the counter-top was out of the question, and I needed a quick solution.

Thankfully, a friend (via a Facebook status update) was complaining about feeling old at the ripe age of 26 because of buying herself this:

I'm not going to go on and on about the benefits of a pill organizer.  They pretty much speak for themselves.  But if you are having trouble remembering to take your pills or supplements like I was, maybe it's time to get down like grandpa and break out one of these bad boys.

They worked for me, they work for my dad, they work for my grandma, and they can work for you too.

Andy - Week of 3/13/11 Stats

Week Starting Weight: 364.0 lbs

Week Ending Weight:  364.0 lbs

Lost Since Last Week:    0.0 lbs

Exercise

Sunday:  1 mile x 6:00 minutes Elliptical Warm-up, 75 lbs x 30 reps on Bench Press, 30 lbs (each hand) x 30 reps Squats, 3 sets x 30 second incline planks

Monday: None

Tuesday: 1 mile x 5:55 minutes Elliptical Warm-up, 90 lbs x 31 reps on Lat bar, 75 lbs x 30 reps on Bench Press, 30 lbs (each hand) x 30 reps Squats, 3 sets x 30 second incline planks, .3 mile x 5:00 Treadmill Cardio

Wednesday: None

Thursday: 1 mile x 5:45 minutes Elliptical Warm-up, 90 lbs x 30 reps on Lat bar, 75 lbs x 30 reps on Bench Press, 30 lbs (each hand) x 30 reps Squats, 3 sets x 30 second incline planks, 1 mile x 6:23 Elliptical Cardio

Friday: 2 hours outside play with 50 lbs weighted backpack, 2 hours general outside play

Saturday: None

Reflections

While my weight stayed the same this week, my body still changed.  I noticed that all of my pants and shorts are now looser fitting!  I also think my weigh-in would have went a lot better if I hadn't have had pizza the night before.  I was out with some friends that I hadn't seen in a long time, so I decided to cut loose from Primal eating for a moment.

Goals for Next Week

I think this was actually a great week.  Through the end of it, I definitely didn't work as hard as at the beginning.  I want to keep a consistent pace through the week from now on.

Primal eating (another word for Paleo) is going really well.  This coming week, I plan to utilize the things that I am learning from Mark Sisson in The Primal Blueprint.  

With the weather getting warmer every day and spring being in full bloom, I plan to take advantage of it and get outside as much as possible.  If I put more effort into staying active throughout the day, I shouldn't have to put much emphasis on cardio training.  My gym routine feels solid right now, and I plan to keep it that way.  I would like to learn more about cardio boxing and incorporate that into my routine from time to time.

Barefoot like Kentucky

How much time do you spend on your feet?  If you're like me; then quite a bit.  When I'm at the hospital, I'll go whole shifts and not leave a single butt-print on my chair.  It can be brutal on us, and our "dogs are barking" by the end of the day.

How is your posture?  Do you naturally stand up straight or do you slouch a little bit?  There are days when we sit in a chair a little too long.  Our spines come out looking like we're trying to be the next humpback whale.

Do you have back pain?  Does it hurt to stand for long periods of time?  Sometimes, just standing up to wash the dishes can be a daunting task if your lower back is in pain.

I have one last question; did you ever think that what's on your feet could be the cause of your problems?

Most people who shop for shoes have one primary concern: how they look.  A lot of us don't think about our shoes that often, especially when it comes to what they're doing or what they're meant for.  Some people have shoes set aside for certain occasions like work, exercise, running, lounging, dancing, walking, hiking, and "going out."  Some people even have a pair of shoes set aside for every one of those occasions!

I'm a man of simplicity though.  I have a pair of boots I wear for work, a pair of boots for everyday/hiking use, a pair of sneakers, and my Vibram FiveFingers KSO's.

You see, a few years ago I met a friendly barista at a Starbucks in Northern Kentucky.  He had on the weirdest shoes that I had ever seen, and I had to ask him about them.  We proceeded to "shoot the breeze" for another hour just discussing these shoes.  He told me they were called Vibram's and that he had never loved a  pair of shoes footwear so much.  He explained that he got them for going kayaking but learned that there were so many more uses than that for them.  I hadn't really thought much about them until a couple of months ago.

A trusted friend that I discuss exercise and fitness with brought these up in a conversation.  He said that he had been using them for running!  I couldn't believe it that people would run in something like this.  I was unaware at the time that barefoot running has been such a huge thing now in the running world.  This lead me to doing some personal research on it, and finding this at Barefooters.org:

"People who perform activities involving high impact while wearing footwear currently promoted as offering protection in this environment are at high risk for injury. Unlike the natural state (barefoot and natural surfaces), where impact is sensed and, through impact-moderating behavior, is maintained at a safe level, an inadequate understanding of the physiology of human impact control has resulted in footwear which makes chronic overloading inevitable by providing plantar comfort to the wearer even when enormous vertical impact is experienced."

 -Steven E. Robbins and Gerard J. Gouw. "Athletic footwear: unsafe due to perceptual illusions," Medicine and Science in Sports and Exercise, 23(2), 1991, pp. 217-224

This website along with discussions with personal trainers and other trusted sources lead me to many other great discoveries.  One of the biggest being that lifting barefoot could improve my results.  

When doing lifting movements, like squats and dead-lifts, we are told to make sure that our heels stay firmly on the ground for balance and posture reasons. This is why many professional "lifters" will go barefoot in the gym.  This was also recommended to me, but I had conflicting issues with it.

The gym in my local town in great, but it's still new and its members are not entirely progressive yet.  I didn't want them to think I was the lazy bum of the gym, walking around without any shoes on and pretending like nothing was wrong.  I also feared somebody might ask me to leave because they would think it unsanitary for somebody to be going barefoot at the gym.  Besides, Kentuckians are just getting out of the stereotype that we don't wear shoes, and I wouldn't want to mess that up.

The Vibram FiveFingers KSO's ($85) were a great help for me in this area.  They let me go to the gym and exercise comfortably and safely, they protect my feet from sharp objects and rocks when I walk outside, they're extremely comfortable to wear, and they give me a great conversation topic when I meet somebody new.  The best part about them is that they have relieved back pain for me that I didn't realize was there, and my posture is better than ever!

I do understand that not everyone is in to this style of footwear.  For those of you with more specific needs, there is a long list of variations at VibramFiveFingers.com.  If you're looking for a cheaper option, Fila just came out with their new Skele-toes ($60).  There are also options for those of you not looking to draw attention to your feet, like the Merrell Barefoot True Glove ($110) or the Nike Free 3.0 v2 ($85). 

Andy - Week of 3/6/11 Stats

Week Starting Weight: 368.0 lbs

Week Ending Weight:  364.0 lbs

Lost Since Last Week:    4.0 lbs

Exercise

Sunday: None

Monday:  1 mile x 6:30 minutes Elliptical Warm-up, 90 lbs x 30 reps on Lat bar, 75 lbs x 30 reps on Bench Press, 30 lbs (each hand) x 30 reps Squats, 3 sets x 30 second incline planks

Tuesday: None

Wednesday: Outdoor play with son for 6 hours

Thursday: 1 mile x 5:45 minutes Elliptical Warm-up, 90 lbs x 30 reps on Lat bar, 75 lbs x 30 reps on Bench Press, 30 lbs (each hand) x 30 reps Squats, 3 sets x 30 second incline planks, 1 mile x 6:23 Elliptical Cardio

Friday: None 

Saturday: None

Reflections

My son, Madix and I spent a lot of time outside during the warmer days of the week.  I didn't mark it down for Tuesday, because I didn't do a whole lot other than following him around for a couple of hours.  We purchased some sports equipment like a soccer ball and a tee-ball set to take with us the next time!  This week, the diet was hard to get back in to, but I made it out alright.  I only slipped a couple of times because a friend of ours had to deliver her daughter's Girlscout cookies!

Goals for Next Week

I am still a pound away from getting back to the weight I was before I left for my vacation.  But I'm not worried about it.  I'm sure that since I'm back on the wagon, the pounds will melt off soon enough.  For the last few weeks, I've realized the more important thing to keep in mind is body composition.  This, unfortunately, is hard to track unless the friend who delivers the Girlscout cookies says, "Oh my God, you've lost a lot of weight!"

I'm going to keep going hard into Paleo dieting.  My paleo is taking a turn into Primal Blueprint dieting, which is practically the same thing.

On the warm days, I plan to really get out there and enjoy the sunshine with my boy.  There is no better exercise then the kind you get from playing!

Christopher Poe - Did You Know? Slang Fitness Words

This is another excerpt from Christopher Poe of Christopher Fitness Pro, LLC.  Christopher is a certified ISSA Fitness Professional with a background including martial arts and firefighting.  

DID YOU KNOW? The words "toning", "bulking" and "cardio" are slang fitness words with no real scientific meaning. Either you are burning fat, building muscle and/or improving your heart's capabilities ALL THE TIME or you are going backwards. You either grow or regress, nothing stands still!

These are smart words to keep in mind when it comes to exercise.  So many times, we focus too much on what or who we want to look like.  We don't think about what we need to actually do to achieve those things.  If we keep in mind what's going on inside of us and how to control it, our results will come back stronger than ever.

Compress and Impress... Yourself!

Once again, not me!

Any of you that have been in the fitness and exercise world for even just a little while have probably seen these by now.  You've probably seen them even if you've never set foot inside a gym, watched a professional sport on television, been to a major department store, or have any really macho friends.

Compression tee shirts; the new fad that is catching on.  The only thing is, it's a shame that they haven't caught on before!  However, it is possible that you still don't know exactly what a compression shirt (or compression clothing, for that matter) is used for.

Compression clothing serves two purposes.  The first purpose is to... compress... you.  The clothing is made of a tight material like spandex that is meant to be very form-fitting.  They smooth out your cellulite wrinkles, push fat and excess skin into it's proper place, and keep your skin and fat from moving too much in general.  For this reason, they are prescribed to a lot of people that undergo plastic surgery because they keep the newly cut skin from moving too much.  They are also recommended for a lot of people with obesity issues, enlarged body tissue (like breasts and thighs), and liposuction recipients.  

The second purpose this type of clothing serves has exercise in mind.  A lot of this material has the added bonus of wicking sweat away from the body during intense activity.  They essentially keep the body cool and dry while in warm environments.  Some types of compression clothing are also designed to keep the body warmer than the outside environment.  These types have people like joggers and professional athletes who perform outdoors in mind.

For a fat guy like me, they're a really nice addition to my gym clothing repertoire.  It took me a while to get used to the fact that people weren't coming to the gym to stare at the fat guy on the treadmill and make fun of him.  Still yet, I couldn't help but be a little self-conscious when on a cardio machine and all my flabby parts were moving around.  The compression shirts helped with that a lot.  The other great thing that they do for me is keeping me cool when I'm exercising.  I never used to realize how hot and sweaty a person would get until I went last week without wearing one of my shirts.

The bottom line is this:  I'm not saying that you have to buy and wear a piece of compression clothing every time you go to the gym.  Cotton t-shirts and jogging pants still work just fine.  But if you are looking for something to help you with a physique that you aren't comfortable with other people seeing, and you have a tendency to sweat more than others, a compression shirt may not hurt!

Andy - Week of 2/27/11 Stats

Week Starting Weight: 363.0 lbs

Week Ending Weight:  368.0 lbs

Lost Since Last Week:    0.0 lbs

Exercise

Sunday: 2 hours of leisurely walking

Monday:  1 mile x 15min jog, 20 push-ups

Tuesday: None

Wednesday: None

Thursday: 1 mile x 6:45 minutes Elliptical Warm-up, 90 lbs x 30 reps on Lat bar, 75 lbs x 30 reps on Bench Press, 30 lbs (each hand) x 30 reps Squats, 3 sets x 30 second incline planks

Friday: None

Saturday: 4 hours of leisurely walking

Reflections

What a horrible week to try and be healthy!  I spent most of the week doing nothing productive, except for getting ready for my vacation.  My vacation lasted Friday through Sunday of the next week.  I ate food that tasted great but was horrible for my body.  I didn't exercise nearly enough, and now the results of all of this have shown themselves.  

Goals for Next Week

I have a lot of work to do this upcoming week.  I've taken quite a few backwards steps with my vacation, but I plan to take them all back.  This is a fight that I don't plan to lose.

My goals this week are to push myself back down to the weight I left off at from last week, and then to push a little further.  

I also plan to get back into the gym and work harder than ever.  

I'm also going to be working on recovering from this bad dieting weekend, and get back on the paleo train!

Explanation of Absence

I don't know that anyone reads this but me, and Josh.  Josh reads it because I set up the blog to email him and myself every time a new post goes up.  Sorry bro!

Anyway, I've been really busy these past couple of weeks trying to get things put together for a weekend vacation with my wife.  Tomorrow is our fourth anniversary, and we never went on a honeymoon, so we like to take advantage of every moment we get together!

As far as my health goes, here's a short update.

I haven't been to the gym this week because my wife has been out of town so much for work.  When she's away, I stay at home with our son and take care of him.  We can't afford a daycare on what we currently make, so we make due with what we have.  My gym, unfortunately, isn't child friendly so I don't get to go when I'm home with him.  However, I have been outside a lot on the nicer days playing with my son and enjoying the sunshine.  My diet is doing as good as always.  I've noticed a few changes recently in my eating habits.  Changes like me not being hungry as often, and not craving food like I used to.  These things are only for the best!

I did get a chance to buy myself a new pair of shoes that I can't wait to tell you about!  I'm also going to be doing another supplement trial.  This time the trial will be for Mega-T Green Tea Fat Burning Supplement with Acai.  This one was recommended to me by a friend, and I'm willing to give it a shot.  I'm also reading a book called The Primal Blueprint by Mark Sisson.  I've just gotten started on it, but I'll be sure to review it when I'm finished.

In the meantime, be sure to keep checking back for updates!  Also make sure you're telling your friends about the EMF!