Benefits Noted this Week

My energy levels sustained very well this week, even during a demanding time of the year at my day job. I found the chia seed pudding to be an excellent addition of dietary fiber and healthy fats, quick and easy to make and eat.

Also, I have had chronic pain in my shoulder for many months, the best I can trace it back to was sleeping on it funny. The issue has not significantly interrupted my exercise, however it was always present. This week, I noticed that I was not experiencing the chronic pain! There is not enough information to state that it is cause and effect that the anti-inflammatory diet reduced this pain (I have also been doing stretching and therapy), but, definitely a benefit to be logged.

Challenges

The main challenge this week was a change in work routine due to the time of the year, for me this involved going in to work more frequently (rather than working from home primarily) and working on the weekend. I met these challenges by slightly adjusting my volume of exercise on certain days, and using coffee with coconut oil to help extend fasting and not need to pack meals to bring to work. The extended fast helped save me time, and also varied my meal routine.

Tip of the Week

Chia seed pudding is a great way to have a few bites of nutrient dense food as a snack, or to accompany any meal. Chia seeds are rich in fiber, omega 3 fatty acids (helping the omega 6:3 ratio), and also have some protein. Soaking the Chia seeds in liquid or making a “pudding” makes them more palatable and digestible, since they absorb a lot of liquid in their natural state (I would not recommend eating a spoon of Chi seeds dry out of the pack). Chia seed pudding is very customizable, and fits well with anti inflammatory eating.

Meals

Sunday

Morning: Coffee, water.

Around 9 am-Coffee with MCT Oil

Around 12:30: Salad with local lettuce, tomato, cucumber, hot pepper, canned herring, greens powder, dressed with olive oil, salt and pepper; 3 spoons chia seed pudding, made with chia seeds, coconut milk, turmeric, fresh ginger, cinnamon, black pepper.

Around 6 pm: Chicken with lemon 🍋 caper butter sauce, sliced fresh tomatoes with garlic, basil, olive oil, salt and pepper, air dried kale chips.

Monday

Morning: Coffee, water.

Around 7:30 am: Coffee with coconut oil.

Around 9 am: Iced green tea with lemon and grated ginger.

Throughout the day: Water (on all days with a long fast)

Around 4:30 pm: Soup with diced canned tomatoes, fresh tomatoes, ground beef, mixed pepper, union, carrot, garlic, hot pepper, spices, beef bone broth; bowl of anti inflammatory coleslaw with cabbage slaw mix, onions, sliced jalapeno, garlic, grated carrots and ginger, fresh tomato, salt and pepper, dressing with avocado mayo, lemon juice, sriracha sauce, sesame oil, turmeric powder.

Tuesday

Morning: Coffee, water.

Around 7:30 am: Green tea with turmeric, fresh lemon and ginger

Around 10:00 am: Soup with diced canned tomatoes, fresh tomatoes, ground beef, mixed pepper, union, carrot, garlic, hot pepper, spices, beef bone broth; 3 spoons of chia seed pudding; 1 serving 2% plain Greek yogurt.

Around 10:50 am: Avocado with salt and pepper.

Around 12 noon: Cup of green tea.

Around 2:30 pm: 3 spoons of peanut butter; salad with lettuce, tomatoes, cucumbers, green powder, coleslaw, dressed with olive oil, salt and pepper.

Evening: Herbal tea

Wednesday

Morning: Coffee and water.

Around 7:30 am: Coffee with coconut oil and salt.

Around 9 am: Iced green tea with lemon and grated ginger.

Around 6 pm: Bowl of soup (see above for ingredients) with a serving of Greek yogurt; bowl with avocado, tomatoes, green powder; 2 spoons chia seed pudding.

Thursday

Morning: Coffee and water.

Around 7:30 am: Coffee with coconut oil and salt.

Around 9 am: Iced green tea with lemon and grated ginger.

Around 5 pm: Coleslaw topped with lettuce and avocado, 2 spoons peanut butter, 3 spoons chia seed pudding.

Evening: Herbal tea.

Friday

Morning: Coffee and water.

Around 7:30 am: Coffee with coconut oil and salt.

Around 9 am: Iced green tea with lemon and grated ginger.

Around 6 pm: Burrito Bowl from Chipotle with steak, sautéed vegetables, salsa, guacamole, sour cream, cheese, extra avocado, tomatoes, hot peppers (I added), 4 spoons peanut butter, 1 glass coconut milk.

Saturday

Morning: Coffee and water.

Around 7:30 am: Coffee with coconut oil and salt.

Around 9 am: Iced green tea with lemon and grated ginger.

Around 6 pm: Bacon cheeseburger salad with lettuce, tomatoes, avocado 🥑, blue cheese, pickle burger patty, blue cheese crumbles; 3 spoons chicken seed pudding.

Favorite Meal of the Week

Exercise

Sunday

Around 30 minutes of walking, stretch, foam roll

Monday

Morning stretch and roll, around 50 minutes of walking.

Tuesday

Deadlifts: 205×5, 225×4,3,3,2, 205×5; Ab roll wheel 6 sets of 6-8; pull up bar hangs

Wednesday

Goblet squat: 35 lbs x 8,8,8; Kettlebell swing: 53 lbs x 10,10,10; Pull up x 6,5,6; Push up x 12,12,12; Total Gym row x 10,10,10; concentration curl- 20 lbs x 10, 10, 10

(Note-number of sets dialed back today due to changes in work schedule Wednesday-Saturday)

Around 7 miles of walking at work.

Thursday

Morning stretch and foam roll, morning walk, waking at work (around 6 miles for the day).

Friday

Morning stretch, 4.9 mile run, no breaks, around 54 minutes total time. Around 4 miles of walking at work.

Saturday

Around 4 miles of walking at work.

My Compliance Grade

I give myself a solid 99%, my one ingredient that made it in for pro inflammatory was the bacon in my salad on Saturday. Always got my anti inflammatory food and drinks in each day, looking forward to next week!