Support Group
June 20th, 2010
They say it takes 60 to 90 days to break a bad habit. (Good thing my wife didn’t read that! ) On a more serious note, they also say there’s strength in numbers … like the support groups many attend to help them break bad habits. But what if your support group wasn’t a bunch of strangers telling you their troubles, but a close-knit group of family or close friends? Well for me, the only way I would talk in front of a group of strangers was if it was ordered by a judge. On the flip side, if all your family and  friends know… is that really any better?
I could see it now …Â going to In and Out Burger, and the cashier tells you, “Your cousin came by and warned us that the only thing you can have is a protein burger.”
What if you stop by your local convenience store, and the clerk tells you, “Your mom called. That Snickers(tm) in your hand–sorry, it’s not going to happen.”
Taking this scenario one step further… kind of like a terrorist watchlist. You swipe your Rewards Card at the local supermarket, and the nice young lady tells you, “You’re on the government fat big backside watch list. That frozen pizza is not leaving the store.”
Even with all the good people feel from a support group (like your CrossFit community) or getting family involved in improving your nutrition, these mechanisms are not going to stop you from feeding your face. Here’s the reality of it: you are an “Army of One” when it comes to improving your nutrition or breaking any type of bad habits.
Contributed by Jerry Summers – CrossFit Ranch, Calif.
Posted in Post Your Diet Here
31 Responses to “Support Group”
Leave a Reply
Saturday, June 19 – 9 hours sleep
1- Dad’s Famous French Toast, 3 oz deli ham
2- 4 oz chili, 1c popcorn at FeativALL
3- 7 oz pork tenderloin, 2c salad, 2c fruit
4- 4 oz laura’s lean ground beef, 1c blueberries, 1 oz dark chocolate, handful granola
supplements: mv pack, 4g fish oil, ginseng
Meal 1: protein shake
Meal 2: beef sticks and cheese, 2 carbmaster yogurts
Meal 3: 1 lb 97/3 lean ground beef ( made 3 cheeseburgers )
Meal 4: chicken fajita salad at Rio
Meal 5: drinks at the FF anniversary party
Sat. June 19th
PWOD chocolate milk
1: scrambled eggs, 2 slice bacon, small piece of ham, grapes, salad
2: 2 slice thin crust pizza, small piece of b-day cake, 2 scoops ice cream (birthday party)
3: 4oz lean pork, almonds
water, 3g fish oil, 2000iu vitamin D
Sunday, June 20 – 8 hours sleep
1 – egg omelet w/ green onions & fresh shiitakes. 5 thick strips center- cut bacon. Coffee
2- 3 oz sliced deli turkey, handful blue corn chips, 1/2c almonds
3- 6 oz grilled chicken breast, 1c broccoli, handful snow peas
4- single dip cinnamoo ice cream
supplements: mv pack, 5g fish oil, melatonin
Saturday 6/19/10
Meal 1: Gatorade G3 post wod
Meal 2: turkey and cheese lettuce wrap
Meal 3: 1 Chef Jay’s protein cookie
Meal 4: ribeye, greens, sauteed turnips & onion, 1/2 cucumber
1mv., 4g fish oil, water, Diet Pepsi
Sunday, 6/20/10
Meal 1: 2 eggs, 4 pieces of bacon
Meal 2: Carbmaster yogurt, 1 c. blueberries
Meal 3: Oh Yeah shake
Meal 4: 1 oz. of peanuts, few bites of a spice cake, a few chips & salsa, 1/2 cinnamon roll, cantelope
1 mv., 4g fish oil, water, iced tea, Diet Pepsi x 2
6/20/10
1: protein shake
2: Father’s Day Lunch…big trouble. salad, 2 brauts with hot mustard sauce, 1/2 chicken breast, 1 piece summer sausage, green beans, potatoes, 1/2 homemade bread, 2 pieces of square cheese, peach cobbler…yes I could barely walk and felt like crap afterwards:).
3: ground turkey with taco seasoning, yellow squash, peanuts and almonds
3g fish oil, 2000iu vitamin D, water, sugar free crystal light
6/19
1: protein shake-8 oz almond milk, 3/ 4 c blueberries, 1 scoop protein, 1T almond butter (two thumbs way up Coach Lis!)
2: protein powder w/8 oz choc milk post WOD
3: 2 oz turkey, 1c zucchini, greek yogurt w/1t flax oil, 2 macadamia nuts, 1/ 4c grapes
4: 4 oz chicken, 1 c strawberries, 1 c asparagus, 1 T almond butter
6/20
1: protein shake-8 oz almond milk, 3/ 4 c blueberries, 1 scoop protein powder , 1T almond butter
2: greek yogurt w/2Tprotein powder & 1t flax seed oil, 1/ 2 c oatmeal, 6 almonds
3: 4 oz chicken, 1 c strawberries, 1 c broccoli, 1T almond butter
6/21
1: protein powder w/8 oz choc milk post WOD
2: greek yogurt w/2Tprotein powder & 1t flax seed oil, 1/ 2c blueberries, 6 almonds
3: 4 oz chicken, 1 c zucchini, 1/ 2c grapes, 1T almond butter
4: 4 oz chicken, 1 slice Ezekiel bread, 1 T almond butter
So right now I am in France and will b returning home Thursday.(I have missed the FF box buy have done road WODs most days). I am going to join u guys posting my diet when I get back. (I am announcing thus so I will hold myself to it !!!) Dutch food in Amsterdam (yuk) sparked a 3-4 lb wt loss this week and I am trying to maintain that while in Paris (not as easy). Funny, everyone in Paris eats nothing but bread, they all smoke like crazy, drink alcohol all day and night. Very rarely do you see someone who is obese—HOWEVER- funding someone who is even moderately FIT is difficult. Most people are generally thin but are what I refer to as “skinny fat”. Thin with no muscle tone and sagging skin. It’s made me realize it is more important to get off the scales and take measurements and be healthy (and take advantage of the nutrition seminars and labs). Fitness is important. Thanks to everyone at FF for supporting and encouraging each other unconditionally!!! We have a great place!!!
6/21/10
1: 2 Carbmaster Yogurts
2: 3 Ribs & 1/2 cup cole slaw
3: Talapia & Green Beans w/ olive oil & parmesean cheese
4: EAS Drink
Diet Mtn Dew & Water
8,000iu Vit D & 4 Fish Oil
6/21/10
Meal 1: 2 scoops protein powder w/water post wod
Meal 2: 2 eggs
Meal 3: turkey & cheese lettuce wrap w/1 t. of homemade ranch dressing, cucumber
Meal 4: Carbmaster yogurt with 1/2 c. blueberries
Meal 5: chicken & broccoli from Taste of Asia, 1 eggroll (no rice)
6.21.10
1: protein shake (Lis recipe with almond milk, blueberries)
2: 4oz pork boneless pork, green beans, grapes, 3 tsp pb
3: carb master yogurt, 1 tsp pb
4: 6oz ground turkey with taco seasoning, 1c tomato, yellow squash, peanuts and almonds
5: 1 primal cookie
3g fish oil, 4000iu vitamin D, water, sugar free crystal light
Jimmie
Love how you change up your vitamin D based on how much sunlight you get! On average the summer sun will produce 5000 iu’s of Vitamin D in 10 to 15 min.
6/22
1. Zone prot bar and apple
2. green Salad w/ veges and some kind of dressing (couldn’t interpret what waitress was saying in French). With boiled egg
3 roasted chicken , cucumber salad, fresh berries,
diet coke, water, a lot of wine today and tonite ( but hey, I’m in Paris!!)
6/22
1: protein powder w/8 oz juice post WOD
2: greek yogurt w/2Tprotein powder & 1t flax seed oil, 1c blueberries, 6 almonds
3: 4 oz chicken, 1 slice Ezekiel bread, 1 T almond butter
4: protein powder w/8 oz choc milk post run
Mon, June 21 – 9 hours sleep
1- homeblended whey prot shake
2- EAS myoplex shake
3- hospital food
4- hospital food
supplements: prescription opioids
Tues, June 22 – 6 hours sleep
16-hour fast
1- Hospital food
2- post surgical Heath blizzard
supplements: prescription opioids
6/22/10
Meal 1: 2 scoops protein powder w/water post wod
Meal 2: 2 eggs
Meal 3: turkey & cheese wrap, Carbmaster yogurt
Meal 4: chicken, onion, mushrooms, cheese concoction from The Anchor, 5 grilled shrimp
1 mv, 4g fish oil, water, coffee, Diet Pepsi
6/22/10
1: 2 Carbmaster Yogurts
2: Healthy Request Beef Barley Soup
3: SF Jello Cinnamon Bun Pudding & a string cheese
4: Bowl of Cereal
Forgot to take my supplements…it was a long day!
Tuesday the 22nd
Meal 1: 4 egg omelet with turkey, mushrooms and onions
Meal 2: 1 cup of mixed berries (strawberries, blueberries and raspberries)
Meal 4: Grilled chicken (12oz) with a large garden salad
Meal 5: Ground Turkey (10oz) with sauteed tomatoes, onions, peppers and mushrooms. 1/4 cup of shredded cheese.
water and coffee
10g of fish oil
6.22.10
1: 2 eggs, 2 turkey sausage links, carbmaster yougurt, blueberries, handful of mixed nuts, veg oil to cook with.
2: 4oz pork chop (boneless), green beans, watermelon, 2tsp pb
3: PWOD chocolate milk
4: 4oz steak, broccoli, grapes, mixed nuts
water, sugar free crystal light, 3g fish oil, 4000iu vitamin D
Sorry about the hosptial food Skip! Hope your recovering fast and out soon.
Thanks Coach J!
6-23-10
1 Apple
2 Grilled chicken and veges (airplane food) blah
3. Peanuts (still on flight) 4 peanut m&m’s
Chorio pollo at Mexican place en route home to US(no rice or tortilla shells)
14 tortilla chips and salsaÂ
Diet coke, water, resveratrol, vitamin D
Thanks for the get-well wishes everyone!
Weds – June 23
6.5 hours sleep at CAMC
1- hospital breakfast foods, much-needed coffee *
2- sausage mcmuffin with egg, bold roast *
3- turkey sandwich
4- eggplant tomatoe casserole, green beans
5- ice cream *
* note: I do not recommend such dietary practices!
6/23/10
Meal 1: Oh Yeah shake
Meal 2: 4 pieces of center cut bacon
Meal 3: salad w/grilled steak, onions, peppers & mushrooms, cheddar cheese & 1T ranch dressing
Meal 4: string cheese, 1/2 c. choc. covered cocoa dusted almonds
Meal 5: Promax bar
1 mv., 4g fish oil, coffee, water, Diet Pepsi
6/23/10
1: Pepperoni & Cheese
2: 4 Turkey sausage patties & 2 eggs
3: Peach
4: Turkey Keilbasa w/ cabbage, onions, & red potatoes
4 fish oil & 8,000iu Vit D
6/23
1: greek yogurt w/2T protein powder & 1t flax seed oil, 1c blueberries, 6 almonds
2: Coach Lis’ protein shake
3: 4 oz chicken, 1 slice Ezekiel bread, 1 T almond butter
4: 3oz salmon, 1/ 2 c grapes, 12 almonds
6/24
1: 3oz salmon, 1/ 2 pear, 12 almonds
2: PureFit protein bar
3: PureFit protein bar
4: Coach Lis’ protein shake
6.23.10
1: 1 egg, 4 turkey sausage links, carbmaster yogurt, blueberries, peanuts
2: 5oz salmon, side salad with light ranch, broccoli, 1/2 roll, 2 tsp pb
3: 4oz burger with cheese, cucumber, slice of tomato, coconut milk, 6 peanuts
4: 1/4 c cottage cheese, grapes, almonds
3g fish oil, 2000iu vitamin D, water, sugar free crystal light
6.24.10
1: 2 eggs, 2 turkey sausage links, carbmaster yogurt, coconut milk, peanuts
2: fresh picked raspberries…yum
3: 4oz burger, broccoli with cheese, watermelon, 2 tsp pb
4: 2 turkey brats, 12 asparagus spears, grapes, coconut milk, peanuts
5: 1/4 c cottage cheese, almonds
water, sugar free crystal light, 3g fish oil, 4000iu vitamin D
6.24.10
1 scrambled egg , 10 almonds
2. 1/2 zone protein bar
3. Bean salad 1/2 cup, 2 babyback ribs, broccoli , 1/2 ear corn
4 8oz glass skim milk string cheeseÂ
Diet coke, water, resveratrol, vitamin D
6/24/10
Meal 1: 2 scoops protein powder w/water post wod
Meal 2: 4 pieces of center cut bacon
Meal 3: Carbmaster yogurt
Meal 4: Wendy’s large chili, 4 saltines
Meal 5: 3/4 lb. very lean steroid-free, grass-fed beef w/cheese, peppers & onions
Meal 6: handful of milk choc. covered almonds
1 mv, 4g fish oil, water, coffee, Diet Coke
6/24/10
1: pepperoni & cheese
2: carbmaster yogurt
3: leftover turkey keilbasa w/ cabbage, few potatoes, & onions
4: ham & cheese
Thurs, June 24 – 8 hours sleep
1- Coach Lis’ protein shake
2- 8 oz eggplant beef Paleo casserole
3- 4 oz chicken breast, handful blue corn chips, handful almonds
4- Coach Lis’ protein shake
5- 3 oz deli ham, 1c almonds, handful NutThin crackers
Supplements: mv pack, prescription opiods, melatonin
6-25-10
1 protein shake post wod
2. Bean salad 1 cup, Â tuna w crushed wasabi almonds, cheese stick
3. 6 pc sushi ,salad, edemame ,2oz chicken.Â
4. 2tbsp whipped cream 8 oz milkÂ
6/25
1: 4oz chicken, 12 almonds, 1 c blueberries
2: Coach Lis’ protein shake
3: 4 oz chicken, 1 slice Ezekiel bread, 2 T almond butter
4: turkey burger (no bun), 1 c zucchini, 1/ 2 c grapes