Chronicles of Less Urban Living, Fresh from In the Night Farm

Tuesday Tallies

Tuesday Tallies: Extreme Edition

Tuesday Tallies usually offer a sampling of my typical, day-to-day food intake and work output, because I get so many questions about it. This week, however, was special. The menus reflect my need to support a tremendous amount of movement, thanks to the hefty job of moving 16 tons of hay, almost singlehanded, into winter storage.

As you’ll see in the menus and notes below, I ate more carbs, more calories, and more often than usual — and still ended up hungry enough by Monday night to cook up one of the richest, fattiest, most nutrient-dense curries I’ve ever consumed. It was delicious.

Tuesday

Pre-dawn workout: Stacked 1 ton hay in the cool of morning. Each ton is 20 100-lb bales. The stacks are 6 high. Must get a mask! Dust is unbearable.

Post-workout: 1/2 cup Greek yogurt with 3/4 cup fresh raspberries. Coffee.

Breakfast: 2 Savory Egg Muffins.

Lunch: Business meeting at restaurant. Large salad with mixed greens, tomatoes, blue cheese, and about 4 oz of steak.

Pre-workout: Larabar.

Afternoon workout: Stacked 1 ton hay. Used new mask. Thrilled to be able to breathe!

Dinner: Green salad with guacamole, roasted red pepper, and 6 oz grilled chicken. Almond butter and raisins.

Evening workout: Stacked 1 more ton.

Post-workout: Half a banana.

Wednesday

Pre-workout: Half a banana with coconut cream concentrate.

Morning workout: Stacked 1 ton hay.

Breakfast: 2 eggs over easy. Beet and kohlrabi hash. Bacon. Coffee.

Lunch: Baked sweet potato with butter. Green salad with guacamole and grilled chicken.

Afternoon workout: Stacked 1 ton hay.

Post-workout: Almond butter with dark chocolate and coconut oil.

Evening workout: Stacked 2 tons hay with Ironman’s help.

Dinner: Omelette with pepper jack cheese and onions. Zucchini sauteed in bacon grease. Greek yogurt with black raspberries.

Thursday

Pre-dawn workout: Stacked 2 tons hay with Ironman’s help.

Post-workout: Half a banana with coconut cream concentrate.

Breakfast: Green salad with avocado, tuna, carrot, and green olives.

Lunch: Hard boiled eggs. Half an apple with cold bacon.

Pre-workout: Half an apple with almond butter.

Afternoon workout: Stacked 1 ton hay. Singlehanded again. Missing Ironman!

Dinner: Sweet potato with butter. Sauteed chard and onions. Greek yogurt with black raspberries.

Note — I took Friday off as a recovery day. Fatigue is an injury waiting to happen. Started again full-bore on Saturday, which looked much like Sunday, except that I stacked 3.5 tons instead of just 2.

Sunday

Pre-workout: Greek yogurt with strawberries.

Morning workout: Stack 1 ton hay. Getting tough now. All 20 bales had to go up 5-6 levels.

Post-workout: Half a banana with coconut cream concentrate. Coffee.

Morning workout #2: Stack 1 ton hay. Another tough one, all bales going up high, and temps climbing into the 90’s.

Breakfast: Three eggs over easy. Sauteed chard and onions. Sliced tomato and avocado.

Lunch: Green salad with tuna, apple, and walnuts. Dark chocolate with almond butter and coconut concentrate.

Dinner: Kippered herring. Boiled sweet potato with butter and salt. Half a banana blended with cocoa powder and coconut milk.

Notes

I’m down to 1.5 tons on the trailer now, and weather has forced another rest day just in time. I was seriously fatigued for several hours this afternoon and only now feel better after eating a meal of 1500+ calories (mostly fat and protein).

Hopefully, I’ll finish stacking this load tomorrow, then it’s back to Oregon for another 9 tons. To support this level of physical activity (2-4 hours of heavy lifting daily) for an extended period (2 weeks or so), I’m doing everything in my power to assist my recoveries. Here are the steps I’ve implemented — feel free to post more ideas in the comments!

  • Eat. Lots. Calories are not a concern (ever, but especially under this workload). However, it took me about 5 days of heavy work to get to the point that I was able to consume more than 300-600 extra calories per day.
  • Eat carbs. Lots (relatively). My normal carb intake is around 65-85 grams daily, and I’ve had to concentrate on raising that dramatically. (Mark Sisson recommends an extra 100 grams for each hour of intense work above and beyond his standard “primal” recommendations.) I’m lucky if I can get up to 150g per day, though, even throwing in fresh fruit, dried fruit, squash, and sweet potatoes. This takes practice!
  • Sleep. At least 8 hours per night. No exceptions. (Well, there was one…and it cost me!)
  • No alcohol. Not a problem; I don’t usually drink, anyway. (Okay, I had one shot of whiskey while Ironman was in town. But that’s where I drew the line.)
  • No grains. This is easy, as I don’t normally eat them anyway — but if I were considering a cheat, this would not be the time. Asking my body to deal with gluten on top of this kind of physical stress would be downright foolish.
  • Maintain good posture. It’s easy to let tired muscles sag when I sit at the office, but that’s just a good way to strain already-weary obliques, traps, abs, etc. Sit up straight!
  • Hydrate. Water, primarily. Some coffee. And for goodness sake, no packaged energy drinks!
  • Electrolyte. It’s hot out there! Even when I come inside, it’s to continued sweating because I’m being stubborn about the AC. I’m adding more salt and potassium salt to my food than usual.
  • Increase fish oil. Judging by how my muscles feel (fatigued — but surprisingly, not at all sore), I think I may fall into a more “banged-up” category than usual on Robb Wolf’s fish oil calculator. I’ve bumped up my Carlson’s consumption by a couple teaspoons per day.

I’m over halfway! Load up and eat up…here I come…


Tuesday Tallies: Primal Menus and Movement

Once again, my infrequent answer to the frequently asked questions: “What do you eat?” and “How do you work out?,” with notes following.

Thursday’s Food as Fuel

Breakfast: Two eggs over easy with chile verde and sour cream. Coffee.

Lunch: Chicken curry clafouti. Garlic-seasoned kale chips.

Dinner: Steamed kohlrabi and carrots with butter. Blackberries with coconut milk. Iced tea.

Thursday’s Workout

Several hours of horse training, riding, and farm chores.

Saturday’s Food as Fuel

Breakfast: Two savory egg muffins. Ground beef, carrot, kohlrabi, and spaghetti squash hash. Blueberries and mango. Coffee.

Snack: Half a banana with coconut cream concentrate.

Lunch: Organic greens salad with black olives and guacamole. Sardines.

Post-workout: 100 grams plain, full-fat Greek yogurt.

Dinner: Beef potroast. Roasted brussels sprouts. Raspberries. Gin.

Saturday’s Workout

Several hours of farm work in sweltering heat. 4x rotation of pushups, pistols, pullups, and weighted HLRs.

Sunday’s Food as Fuel

Breakfast: Two eggs over easy with spaghetti squash “hash browns” and bacon.

Snack: Half a banana with coconut cream concentrate

Lunch: Organic greens salad with black olives and guacamole. Kippered herring.

Pre-workout: Raspberries. 1/4 cup coconut milk with cocoa powder and cinnamon.

Post-workout: 100 grams plain, full-fat Greek yogurt.

Dinner: Beef potroast. Roasted brussels sprouts. Small baked sweet potato with butter and potassium salt.

Sunday’s Workout

5 hours of hoof trimming, training, riding, and farm chores. 5x rotation of backsquats, military presses, and bent-over barbell rows.


Monday’s Food as Fuel

Breakfast: Beef potroast. Steamed beets and kohlrabi with butter. Blackberries.

Lunch: Office barbecue! Chicken breast, hamburger patty, salad, and kale chips.

Pre-workout: Half a banana with coconut cream.

Dinner: Green salad with eggs, olives, sundried tomatoes, and guacamole. Almond butter and chocolate.

Monday’s Workout

Unloaded and stacked 1 ton of hay in 100 lb bales.

Notes

Last Tuesday, I remarked in the notes that due to stress at work, I was making a temporary shift away from my usual habit of frequent intermittent fasting during the week. As you can see, I’ve not only continued that trend, but have been experimenting with pre- and post-workout fuel as well.

In the past, I’ve often worked out fasted and/or gone two or more hours after a workout without refueling. These are good leaning-out tactics, but I’m quite lean now and want to focus on building strength. I’ve cycled toward more farm work and fewer formal workouts, which remains appropriate while I have plenty of daylight to spend getting things done outdoors, but I’ve lost more on my lifts than I’m happy with, so I’m kicking things up a notch. Not three notches, but a notch.

I’ve added Greek yogurt post-workout despite my general avoidance of dairy partly for the growth benefits it offers in the wake of strength training, as well as for its probiotic content. I find that I feel better with an occasional probiotic supplement, particularly on those weeks when my stomach feels somehow less lean (more bulky, I suppose) though fat percentage remains low and digestion good. So, I thought I’d try some regular probiotic food consumption and see how it goes.

I bought a canister of potassium salt and have been using about 1/4 tsp per day in salad dressing and on food, not because I’m concerned about sodium intake, but because it’s an easy way to supplement potassium. (I got the idea from this post by Astrogirl.)

Finally, you can’t tell from the tallies above, but I’m making an effort to finish meals at least an hour (preferably two) prior to bed. This is tough, particularly in summer when farm work fills my evenings, but I’m hoping it will improve my sleep quality and increase the HGH release that occurs early in nighttime slumber.


Tuesday Tallies: Primal Menus and Movement

Once again, here’s my infrequent answer to the frequently asked questions, “What do you eat?” and “How do you work out?” (Click here to view more Tuesday Tallies.)

Monday’s Food as Fuel

Breakfast — Omelet with onion, cheddar, and spinach. Sliced tomato and avocado. Coffee.

Lunch — Lamb burger (with *gasp* bun, at a restaurant), Asian slaw, and beer.

Dinner — Cold chicken thigh. Roasted zucchini. Blueberries with coconut cream.

Monday’s Workout

One hell of a climb straight up the ski slopes at Baldy, for lunch at the restaurant at the top. (By the way, this counts among my best dates ever.)

Wednesday’s Food as Fuel

Breakfast — Two egg and sausage muffins (mini-frittatas baked in muffin cups, not Egg McMuffins!), sliced tomato and avocado, cilantro garnish. Coffee.

Lunch — Big ass salad with organic greens from my garden, tuna, green onion, olive oil and lemon juice. Spearmint iced tea.

Dinner — Bunless burger with spicy mustard. Zucchini and carrots sauteed with garlic and butter.

Wednesday’s Workout

4x rotation of backsquats, pullups, weighted HLRs, and bench presses.

Friday’s Food as Fuel

Breakfast: Big ass salad with the last of my garden greens, roasted red pepper, green olives, garden peas, tuna, fresh basil, olive oil and lemon juice.

Lunch: 2 savory egg muffins and half a cup of blueberries.

Dinner: Cold chicken thigh. Beet greens, carrot, and garlic sauteed in bacon grease. Small sweet potato. Red wine and 99% chocolate.

Friday’s Workout

Had planned for bodyweight/gymnastics, but decided to skip it after a stressful week.

Saturday’s Food as Fuel

Breakfast: 2 scrambled eggs with fresh herbs, onion, and peppers. Bacon. Sliced tomato and avocado.

Lunch: Spinach salad with chicken (dark meat), green onion, boiled beetroot, oil and vinegar. Handful of cherries. Iced herbal tea.

Dinner: Chile verde with sour cream and cilantro. Blueberries with coconut milk. 99% chocolate.

Saturday’s Workout

Long day of farm work (horse training, miscellaneous repairs, chores, and duck wrangling). 4x rotation of heavy lunges, weighted situps, deadlifts, and military presses.

Sunday’s Food as Fuel

Breakfast: 2 savory egg muffins. Baked apple with warm spices and coconut milk. Coffee.

Lunch: Spinach salad with chicken, boiled beets and carrots, tomato, garden peas, avocado, olive oil and vinegar. Iced herbal tea.

Dinner: Chile verde with sour cream. Berry-tea paleo popsicle.

Sunday’s Workout

Another long farm day. Even longer, actually. Long enough that a formal workout was rendered quite unnecessary.

Notes:

Although I normally include 4 or more 16-hour IFs in my weekly routine, I’ve temporally laid off them out of respect for my current stress levels. As Robb Wolf says, IFing is for people who have everything else dialed in — not people who are dealing with too much stress, lack of sleep, high training levels, injury, etc. I’ll go back to it when work settles down a bit.

The highly observant among you may have noticed that I’ve cut back on my nut consumption. I don’t have any known issues with nuts, but my new Carlson’s fish oil adds about 400 calories to my daily intake. So, I can clearly afford to nix my usual 1/4 cup of nuts from my salads. Extra O-3’s instead of extra O-6’s? Yes, please.

Also, I’m making a concerted effort (again) to bump up my carb intake for extra energy. Summer days on the farm are very long and active, especially when combined with the mental/emotional stress of my job, plus formal workouts, and I find that I run better when I take in at least 85g/carbs daily. Up to 125 (!!!) seems to work well.

I’ve become so accustomed to keeping carbs low that I have to actually pay attention to eating extra (by trading them in for a bit of protein and fat; note my moderately reduced meat intake). I have to remember that anything under 150g or so is still waaaaaay less than the damaging quantity of carbohydrate consumed by most westerners. Also, I’m choosing high-quality, paleo carbohydrates rather than harmful ones like grains and legumes. Carbs are not evil! They have their place; I need to give it to them.

Grokking on…


Tuesday Tallies

My occasional answer to the frequently asked questions, “What do you eat?” and “How do you work out?”

Saturday’s Food as Fuel

Breakfast: Two eggs over easy with avocado, cottage cheese, and primal chili.

Lunch: Moroccan chicken. Half an apple with almond butter.

Dinner: Bunless hamburger with smoked gouda, sauteed mushrooms and onions, and fresh garden salad with olive oil and balsamic vinegar. Half an ounce of 99% chocolate and coconut cream.

Saturday’s Workout: Long day on the farm. 11+ hours of “moving slowly,” with occasional lifting of heavy things. Horse training, riding, chores, gardening…
_____________________

Sunday’s Food as Fuel

Breakfast: Moroccan chicken over jicama and carrot “rice.”

Lunch: Three eggs scrambled with onion, jalipeno, and spinach, topped with avocado and hot sauce.

Dinner: Harvati rolled in deli roast beef. Salad with sugar snap peas, strawberries, apple, walnuts, and olive oil-cinnamon vinegar dressing.

Sunday’s Workout: Even longer day on the farm. All the above, plus rototilling.
____________________

Monday’s Food as Fuel

Breakfast: Intermittent fast totaling 16 hours.

Lunch: Spinach and garden lettuce salad with canned wild salmon, avocado, olives, sundried tomatoes, olive oil and balsamic vinegar.

Dinner: Primal hamburger casserole. Roasted carrots and zucchini. 1 oz. 99% chocolate.

Monday’s Workout: 4x rotation of barbell lunges, weighted HLRs, pullups, deadlifts, and weighted bench situps. Evening walk with Wyrsa the staghound.
______________________

Tuesday’s Food as Fuel

Breakfast: Three eggs scrambled with onion, jalipeno, and spinach, topped with avocado and hot sauce. Strawberries and blueberries blended with coconut milk.

Lunch: Spinach salad with canned wild salmon, avocado, roasted carrots and zucchini, and olive oil and balsamic vinegar.

Dinner: A handful of Primal Energy Mix, and maybe a tin of sardines.

Tuesday’s Workout: Rest day. Concealed carry class tonight!


Tuesday Tallies: Primal Menus and Movement

My occasional answer to the frequently asked questions, “What do you eat?” and “How do you work out?”

Thursday’s Food as Fuel

Breakfast: Spinach salad with alfalfa sprouts, steamed carrots, sugar snap peas, and green beans, canned wild salmon, cashews, a hardboiled egg, olive oil, and vinegar.

Lunch: Round steak. Steamed Brussels sprouts, carrots, sugar snap peas, and green beans with butter.

Dinner: Eggs and bacon. Fresh blackberries and strawberries with coconut milk. Half an ounce of 99% chocolate.

Thursday’s Workout: 8x 100-meter hill sprints. Grease-the-groove pull-ups and push-ups.
_________

Friday’s Food as Fuel

Breakfast: Spinach salad with salmon, half an apple, carrot, walnuts, and cinnamon-cider vinegar-olive oil dressing.

Lunch: Italian-style egg salad made with bacon, olives, artichoke hearts, sundried tomatoes, oregano, plain yogurt, mustard, balsamic vinegar, oregano, and red pepper flakes.

Dinner: Baked spaghetti squash with butter and herbs. Blackberries and strawberries with coconut milk.

Friday’s Workout: Rest day.
_____________

Saturday’s Food as Fuel

Breakfast: 3 fried eggs with bell pepper, onion, and avocado. Sausage. Fried spaghetti squash.

Lunch: Half an apple and half a banana with almond butter.

Pre-workout: Handful of brazil nuts.

Post-workout: Full-fat cottage cheese with fresh strawberries.

Dinner: Grilled salmon with ginger-sesame-lime marinade. Steamed sugar snap peas. Glass of red wine.

Saturday’s Workout: Full day of horse training, riding, and farm work. 5x barbell lunges, weighted HLRs, deadlifts, and bent-over barbell rows.
____________________

Sunday’s Food as Fuel:

Breakfast: Baked butternut squash with coconut milk and cinnamon. Avocado and cream cheese rolled in sliced roast beef.

Lunch: Salmon, egg, and raw zucchini salad. Raw sugar snap peas.

Dinner: Half a banana with almond butter. Strawberries and blackberries in coconut milk.

Sunday’s Workout: Full day of horse training, riding, and farm work.
___________________

Monday’s Food as Fuel

Breakfast: Spinach salad with tuna, artichoke hearts, olives, sundried tomatoes, walnuts, alfalfa sprouts, olive oil and balsamic vinegar.

Lunch: Salmon, egg, and raw zucchini salad.

Dinner: Spaghetti squash sauteed in butter. Italian hot sausage. Almond butter and 99% dark chocolate “cookies.”

Monday’s Workout: Rest day. High stress at work, and little time.
__________________

Tuesday’s Food as Fuel

Breakfast: Intermittent fast until 1:00.

Lunch: Spinach salad with canned tuna, alfalfa sprouts, steamed carrots and green beans, sunflower seeds, and olive oil & vinegar.

Pre-workout: Cottage cheese and strawberries.

Dinner: Roast chicken. Butternut squash with coconut oil and herbs. Blackberries and coconut milk.

Tuesday’s Workout: 5x rotation of backsquats (New PR put me over bodyweight!), renegade rows, bench presses, and military presses. Tacked on grease-the-groove style pullups and pushups.
__________________

Notes: I find myself shifting toward larger breakfast and lunch meals, and a smaller dinner. This is partly because I’ve narrowed my eating window most days; that is, I almost always go at least 14 hours between dinner and breakfast, which pushes breakfast and lunch quite late in the day, so I don’t need a huge meal come dinnertime. This can be problematic, however, because I often need to cook in the evening in order to have leftovers for future meals. I’m working on it!


(Tardy) Tuesday Tallies: Primal Menus & Movement

It’s time again for my occasional answer to the frequent questions: “What do you eat?” and “How do you work out?”

(Yes, I know it’s Wednesday. I was busy yesterday.)

Sunday’s Food as Fuel

Breakfast: 3 eggs over easy with onions, peppers, avocado, and hot sauce. Bacon. Apple.

Lunch: Didn’t need it. Besides, I was out riding. I had a few brazil nuts when I got back.

Dinner: Ground beef and sweet potato curry. Blueberries with coconut milk and 1/2 oz 98% chocolate.

Sunday’s Workout: Playday! Rode 26 miles. For those unfamiliar with good equitation, riding a horse well takes about the same level of effort as walking briskly.
_______

Monday’s Food as Fuel

Breakfast: Spinach salad with steamed carrots and broccoli, canned wild salmon, pecans, olive oil, and vinegar.

Lunch: Ground beef and sweet potato curry.

Dinner: Bunless cheeseburger with sauteed onions and mushrooms. Steamed brussels sprouts with butter. Strawberries with coconut milk.

Monday’s Workout: 3x rotation of pistols, decline pushups, Turkish getups, close-grip pushups, planks, and chinups.
_______

Tuesday’s Food as Fuel

Breakfast: IF (15 1/2-hour intermittent fast, broken at 1:00pm)

Lunch: Spinach salad with steamed carrots and green beans, alfalfa sprouts, canned wild salmon, walnuts, olive oil, and vinegar. And a bit of smoked salmon someone brought to the office to share.

Snack: Strawberries and half a banana with coconut milk.

Dinner: Ground beef and sweet potato curry. Cottage cheese with avocado.

Tuesday’s Workout: 5x backsquats, renegade rows, bench presses, and military presses
_______

Wednesday’s Food as Fuel

Breakfast: Spinach salad with alfalfa sprouts, steamed carrots and green beans, canned wild salmon, cashews, olive oil and vinegar.

Lunch: Italian tuna salad (tuna, sundried tomatoes, black olives, artichokes, oil and vinegar, oregano and pepper) and 2 hardboiled eggs.

Dinner: Small steak. Brussels sprouts with butter. Strawberries with coconut milk.

Wednesday’s workout: Rest day.

Note that I’ve thrown in a bit more carbohydrate than in the past (except on the rest day). I’m moving up from about 65g/day to about 85g, as my energy expenditure is higher now that we have more daylight down on the farm. I was getting a bit fried at the lower carb level, but I think I’ve found the right balance again.

I love understanding (or at least, getting closer to understanding) what’s going on with my body — and how to manipulate it for maximum performance!


Tuesday Tallies

The answer to “what do you eat?” and a couple bonus recipes. Enjoy!

Monday’s Food as Fuel:

Breakfast: Spinach salad with 6 oz canned wild salmon, a Granny Smith apple, 1/2 cup fresh cranberries, 1/4 cup chopped walnuts and pecans, and olive oil & lemon juice dressing.

Lunch: Two hardboiled eggs and a can of kippered herring.

Dinner: Mexican Chicken and Cauliflower Soup

Mexican Chicken and Cauliflower Soup

1 medium onion, diced
1 pasilla, diced
1 jalipeno, seeded & minced
2 cloves garlic
2 Tbs cumin
2 cans chicken broth
1 chicken breast, cooked and diced
1 cup fresh cauliflower, grated (try it — it’s like rice!)
1 can diced green chilis
1/3 cup black olives, sliced
1/2 cup heavy cream
shredded cheddar cheese for topping

Saute onion, pasilla, jalipeno, and garlic in butter for several minutes, until onions turn yellow. Add cumin and saute 1 minute more. Add broth, chicken, cauliflower, green chilis, and olives. Simmer about 15 minutes. Add cream and stir until hot but not boiling. Serve topped with cheddar. Serves 3.

Monday’s Workout: 300 air squats, 100 pushups, and 150 situps for time (21 minutes even). Tougher than it sounds!

Tuesday’s Food as Fuel

Exactly the same as Monday, except for lunch, which consisted of a quick Primal Egg and Bacon Salad

Primal Egg and Bacon Salad
2 hardboiled eggs, chopped
2 strips bacon, crumbled
3 green olives, chopped
1 tsp yellow mustard
1 Tbs plain, full-fat yogurt

Combine ingredients and serve. Serves 1.

Tuesday’s Workout: 5x rotation of heavy lunges, deadlifts, pull-ups, and renegade rows

Totals for both days, once I added in a few tablespoons of coconut milk consumed with peppermint tea and a couple tablespoons of almond butter for dessert, came in around 2,060 calories, 65g carbs, 135g fat, and 110g protein. Perfect.


Tuesday Tallies: Primal Menus & Movement

Welcome to Tuesday Tallies, my weekly answer to the FAQs: What do you eat? and Good gravy, woman, how much do you work out?

(For those who prefer not to slog through the details, the brief answers are, respectively, a lot and not as much as you’d think.)

Primal living is hardly a matter of dietary deprivation or physical exhaustion. To paraphrase primal guru Mark Sisson: Eat real food. Move around a lot at a slow pace. Lift heavy things. Sprint occasionally. Get enough sleep.

In other words, it’s a simple matter of living well, eating the right foods, and working out smart instead of long. Below are samples of my attempt to do precisely that:

Wednesday’s Food as Fuel:

Vegetable and sausage omelet. Cherry tomatoes with olive oil and lime.
Apple with almond butter.
Spinach salad with black olives and hard boiled eggs.
Sardines in mustard sauce. Sundried tomatoes.
Chukar fried in butter with fresh herbs. Pork tenderloin. Sauteed vegetables. Spinach salad with avocado, artichoke hearts, and olives.
A couple beers and some whiskey.

2,464 calories, 113g carbs, 145g fat, 122g protein

Wednesday’s Workout:

Rest day from formal workout. Slept in instead!
12 mile equine endurance conditioning ride with some running beside the horse.
Farm chores and general activity.
_____________________________________

Thursday’s Food as Fuel:

Spinach salad with avocado and hard boiled eggs. Grapes.
Coconut and White Fish Stir Fry.
Primal nut and coconut mix.
Two hard boiled eggs. Cucumber slices with feta.
Chicken breast with peach chutney. Spaghetti squash sauteed with butter and crisped sage leaves. Cherry tomatoes.
Dark chocolate and coconut milk.

2,217 calories, 107g carbs, 157g fat, 123g protein

Thursday’s Workout:

5x rotation of push-ups, heavy squats, and overhead presses
3x renegade rows
2x pull-ups
_____________________________________

Sunday’s Food as Fuel:

Coconut milk.
Primal Hamburger Casserole (recipe coming later this week). Egg over easy.
Spinach salad with tuna.
Apple with almond butter.
Turkey drumstick and thigh, with skin.
Dark chocolate and green tea with coconut milk.

2,034 calories, 71g carbs, 137g fat, 147g protein

Sunday’s Workout:

6x rotation of incline push-ups, weighted walking lunges, pull-ups, and weighted hanging leg raises

Primal living: So easy, a caveman could do it! 😉


Tuesday Tallies

Welcome to Tuesday Tallies!

Below are day-in-the life samples of the primal lifestyle. They’re not intended to be exemplary for everyone — just honest snapshots of what’s working (or not) for one Idaho farmgirl.

This week, I’ve been considering whether I’m eating too much protein. I’m certainly taking in more than the commonly-recommended 1 gram per pound of lean bodyweight, but thus far, I’ve come across no evidence that this is dangerous or undesirable.

I’ll tell you this: I’ve certainly built muscle mass since going primal! This despite the fact that I’ve eased off on my workout schedule slightly in favor of additional sleep. Just more evidence that being flegan wasn’t best for bodybuilding…

Feel free to share your own tallies or recipes in the comments. We could all use a few, fresh ideas!

Thursday’s Food as Fuel:

Grapes.
Spaghetti squash with coconut milk and cashews. (This is a fantastic oatmeal substitute for those who like a hot, slightly-sweet breakfast.)
Greek salad with chicken and spinach. Jicama strips and guacamole.
Banana with almond butter.
Veggie and sausage omelet cooked in butter.

2,438 calories, 132g carbs, 184g fat, 97g protein

Thursday’s Workout:

6x 100-yard hill sprints
Thrusters (squat & overhead press with light weight) and pull-ups
3.5 mile dog walk
___________________________________

Friday’s Food as Fuel:

Grapes.
Spinach salad with canned salmon, avocado, and almonds.
Hard boiled eggs (2).
Curried chicken salad with broccoli, carrots, grapes, and walnuts.
Coconut MahiMahi with Tomato-Avocado Salad.
Apple with almond butter.

2,276 calories, 135g carbs, 142g fat, 136g protein

Friday’s Workout:

6x rotation of heavy squats, incline push-ups, and overhead presses
3x rotation of Tabata hops and pull-ups
10 mile equine endurance conditioning ride
__________________________________

Sunday’s Food as Fuel:

Peach with coconut milk.
Vegetable and sausage frittata.
Bigos (Polish hunter’s stew with poetry to match).
Mixed nuts and coconut flakes.
Spinach salad with avocado and olives.
Coconut milk and dark chocolate.

2,301 calories, 105g carbs, 159g fat, 125 g protein

Sunday’s Workout:

Rest day, but very active with horse training, housework, and farm chores.
2.5 mile dog walk.


Tuesday Tallies: Primal Menus & Movement

Welcome to Tuesday Tallies!

Below are day-in-the-life samples of the primal lifestyle. They’re not intended to be exemplary for everyone — just honest snapshots of what’s working (or not) for one Idaho farmgirl. Use them to get a feel for what primal living looks like on a daily basis, as a jumping-off point if you’re on the edge of taking the primal plunge, or as creative sparks for primal veterans.

Feel free to share your own tallies in the comments. We could all use a few fresh ideas!

Tuesday’s Food as Fuel:

Green grapes.

Spinach salad with hard boiled eggs, avocado, mixed veggies, and peach-balsamic viniagrette.

Mixed raw nuts with coconut flakes.

Thai Fish & Vegetable Soup with Coconut Milk and crudites with yogurt-dijon-dill dip.

Apple with almond butter.

Lamb chop with mint-walnut pesto. Zucchini and carrots lightly sauteed in butter.

Pear, dried figs, and Havarti.

2219 calories, 156g carbs, 152g fat, 85g protein

Tuesday’s Workout:

8x 100-meter hill sprints.

Farm chores and horse dancing.
_______________________________________________

Wednesday’s Food as Fuel:

Grapes and a few almonds.

Crustless spinach, onion, and zucchini quiche and crudites with yogurt-dijon-dill dip.

Lamb chop with mint-walnut pesto and apple with almond butter.

Leftover Thai Fish & Vegetable Soup with Coconut Milk

Primal Dessert Salad with Berry-Orange Dressing

1,966 calories, 154g carbs, 126g fat, 80g protein

Wednesday’s Workout:

6x rotation of weighted squats, incline push-ups, pull-ups, and planks.

Farm chores.