Paul's Journal
Continuation of my brief workout/diet journal from the blog section... I'll be posting over here from now on.
Lunch: lamb kebobs & curry chicken w/assorted veggies (indian style); coffe w/cream
Snack: dry roasted almonds
Dinner: scrambled eggs w/low fat cheese & a smokie; celery
Replies to This Discussion
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Permalink Reply by Paul Thorburn on -
YRG Journal: Sept 16, 2010
YRG: Ignition, 5x Downward Dog, Bring It On Home - The Finish (some knee discomfort)
Breakfast: smoothie w/chocolate whey powder, blueberries, skim milk; 1 slice sprouted 16 grain toast w/ peanut butter
Snack: low fat mozza stick, 12 raw almonds, low sodium v8
Lunch: Indian food: curried lamb & chicken, spinach, salad, roti, a tiny bit of rice; diet coke
Snack: plain fat free yogurt w/ cinnamon & Splenda
Dinner: big DDP salad - spinach, mixed greens, bell pepper, celery, grape tomatoes, salsa, guacamole w/lime juice, olive oil, & Frank's Red Hot Sauce
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Permalink Reply by Paul Thorburn on
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YRG Journal: Sept 17, 2010
YRG: Ignition, 5x Downward Dog
Breakfast: 2 fried eggs, 1 slice of sprouted grain toast; blueberry & spinach Vitamix juice
Snack: low fat mozza stick, raw almonds, low sodium V8
Lunch: homemade veggie chili w/rotisserie chicken & low fat mozza; raw almonds
Snack: plain fat free yogurt w/raw almonds & Splenda
Dinner: Indian food - butter chicken, lamb kebob & grilled veggies, curried pakora, aloo gobi (just the cauliflower), 1 roti
Snack: cappuccino, diet root beer
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Permalink Reply by Paul Thorburn on
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YRG Journal: Sept. 18, 2010
YRG: Ignition, 5x Downward Dog, Bring It On Home - The Finish (some knee discomfort)
Breakfast: smoothie - blueberries, vanilla whey powder, plain fat-free yogurt, skim milk, flax seed; 1 slice of sprouted grain toast; coffee w/skim milk & Splenda
Snack: plain fat free yogurt w/raw almonds, cinnamon, & Splenda; coffee w/skim milk
Lunch: Stagg Silverado low fat chili; non-fat yogurt; cucumber; diet root beer
Dinner: Caesar salad w/grilled chicken (McDonald's), non-fat latte
Snack: plain non-fat yogurt w/raw almonds, cinnamon, & Splenda
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Permalink Reply by Paul Thorburn on
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Breakfast: coffee w/skim milk & Splenda; scrambled eggs w/light cheddar cheese; low sodium V8
Snack: yogurt w/cinnamon, raw almonds, & Splenda; diet root beer
Dinner: coffee w/milk; Nando's lemon & herb chicken; greek salad
Snack: chai tea w/skim milk & Splenda
YRG: Ignition, 5x Downward Dog, Bring It On Home - The Finish (some knee discomfort)
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Permalink Reply by Paul Thorburn on
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YRG Journal: Sept. 20, 2010
Weekly weigh-in: 205
Well that's a 4 lb loss over the last week, which I'm really happy about. My big frustration this last week has been my knee. I'm not sure whether it's been bothering me because of the rainy weather, or because I'm back at work at the school moving around all day (especially on the stairs). I can't really see it being the YRG, because as most people can see, I've been taking it pretty easy already. I haven't been doing any positions that require any sort of squats. This week, I'm going to do my YRG in the evening, so I can see how my knee is during the day. I also need to ice more, and figure out what else I can do to try and take care of this right away.
Still 4 lbs down though!
Breakfast: organic oatmeal w/mixed berries, raw almonds, skim milk, cinnamon, & Splenda
Snack: 2 low fat cheese sticks; low sodium V8
Lunch: Stagg Silverado Chili; cucumber
Snack: Medium non-fat latte
Dinner: blackened cajun chicken burger (wrapped in lettuce); side salad w/blue cheese dressing
Snack: plain fat free yogurt w/raw almonds, cinnamon, & Splenda
YRG: Bring It On Home - The Finish
10:00 pm - so I took a look at a local health reference manual to get some info about my knee, so here's my plan for the next week:
- ice knee daily (duh! but still haven't been doing so far)
- rest knee and cut back activity by half... so only the cool down phases of my YRG
- add some quad & hamstring stretches to the end of the workout
- re-evaluate on Wednesday for some improvement, and hopefully start building up again by next week
Typically this is the point where I start saying screw it, and just drop off. But even if I'm feeling limited with what exercise I can do, I'm still going to log in and stay focused on what I'm eating and on what movement I can do. The other thing I was thinking of was doing this "back-friendly" yoga workout we have here at home, and just trying to do with a YRG spirit. It's definitely a more gentle, lower gear routine, but I could do the whole thing lying on the floor, which takes the pressure off my knee. At least then I can do a longer more rounded (though less intense) session than what I'm doing now. Haven't really decided yet...
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Permalink Reply by Paul Thorburn on
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YRG Journal: Sept. 21, 2010
Breakfast: smoothie w/vanilla whey powder, frozen mixed berries, skim milk, flax; 1 slice sprouted grain toast; coffee w/skim milk
Snack: raw almonds; low sodium V8
Lunch: Stagg Siverado low fat chili; cucumber & cherry tomatoes
Snack: coffee w/skim milk
Dinner: Caesar Salad w/grilled chicken; non-fat latte
YRG: Bring It On Home - The Finish (minor knee discomfort, but improving)
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Permalink Reply by Paul Thorburn on
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YRG Journal: Sept. 22, 2010
Breakfast: 2 fried eggs w/1 slice sprouted grain toast; Vitamix juice - frozen mixed berries & spinach; coffee w/skim milk
Snack: low fat mozza stick; low sodium V8; raw almonds
Lunch: Stagg Silverado low-fat chili; low fat mozza stick; cucumber; cherry tomatoes
Snack: plain fat free yogurt w/cinnamon, Splenda, & raw almonds
Dinner: indian food - butter & tandoori chicken w/veggies; eggplant; cauliflower; 1 roti
Snack: coffee w/skim milk & Splenda
YRG: none, although knee was feeling better today!
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Permalink Reply by Paul Thorburn on
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YRG Journal: Sept. 25, 2010
YRG: quad, hamstring, & hip stretches; ice (knee pain)
Breakfast: 2 fried eggs & 1 slice sprouted grain toast; low sodium V8
Lunch: mexican salad w/grilled chicken, chorizo, black beans, grilled veggies, fresh salsa, guacamole, & ranchero dressing; coffee w/skim milk
Dinner: salad with mixed greens, grilled chicken, hard boiled egg, 2 strips of bacon, blue cheese, cheddar cheese, ranch dressing; diet root beer
Evening: coffee w/skim milk & Splenda (instead of beer or wine... watching UFC PPV)
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Permalink Reply by Paul Thorburn on
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YRG Journal: Sept. 24, 2010
YRG: none - knee pain
Breakfast: smoothie w/vanilla whey protein, skim milk, plain fat free yogurt, frozen mixed berries, ground flax; 1 slice sprouted grain toast; coffee w/skim milk
Snack: raw almonds, low sodium V8
Lunch: Indian food - curried chicken & lamb, eggplant, spinach & cheese, mixed veggies, 1 roti; chai tea (with sugar! yikes...)
Dinner: Nando's chicken & greek salad; diet coke; Dairy Queen sugar free Vanilla Orange Cream bar
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Permalink Reply by Paul Thorburn on
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YRG Journal: Sept. 23, 2010
YRG: quad & hamstring stretches (knee pain)
Breakfast: organic plain instant oatmeal w/skim milk, cinnamon, Splenda, mixed berries, & raw almonds
Snack: low fat mozza stick, raw almonds, low sodium V8
Lunch: Stagg Silverado low fat chili; low fat mozza stick; cucumber, cherry tomatoes
Dinner: organic (GLUTEN FREE!) turkey smokies (they are premium smokies...); fresh salsa & guacamole; stir fried mixed veggies; sugar free fat free fudgicle
Snack: black tea w/skim milk & Splenda
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Permalink Reply by Paul Thorburn on
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YRG Journal: Sept. 26, 2010
YRG: back pain yoga workout (from another book) - my knee has really bottomed out on me this week. This routine allows me to stay off my kness and avoid any squatting positions. It's not intense, but I can give my whole body at least a flexibility workout. Once my knee is pain-free I can work on transition back to working up to more of a "YRG standard" workout.
Breakfast: 1 slice sprouted grain toast w/natural peanut butter & no sugar mixed berry jam; coffee w/skim milk, Splenda, & cinnamon
Lunch: 3 egg omelet w/bavarian sausage & cheddar cheese; orange slices; coffee w/cream
Snack: diet root beer
Dinner: Japanese - stir fried veggies, salad, miso soup, california roll w/brown rice; salmon sashimi
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Permalink Reply by Scott on -
Hey Paul,
I dont know if you are dealing with an ache and inflamation or a sharp tearing kind of pain, but if you are dealing more with an ache/stiffness/inflamation i recomend 2 - 3 grams daily EPA/DHA its in fish oil. you have to look at the list on the bottle to see how much is in the pill. Many cheap fish oil pills are 1000 mgs but only have 300 mgs EPA/DHA. I also highly reccomend atleast 1/4 tsp Turmeric with a pinch of black pepper daily. Turmeric is great for inflamation and the black pepper helps double your ability to absorb the turmeric. I bought empty gel capsuls and fill some with turmeric and some half full of pepper. The dietician also said she just mixes 1/2 tsp olive oil with the 1/4 tsp turmeric and pepper and puts it on a cracker or bread or something. Hopefully this could be of some use to you. I have knee issues from time to time and this combined with clean eating have really made it better for exercizing.
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