Rich's Secrets

Monday October 3, 2011

4 Rounds:

20 Burpees

25 KB Swings (53/35)*

*KB Swings are unbroken.  If you set it down early a 200m run penalty must be completed on the spot :)

This is Richard Haynes' 10-day food journal. He ate as clean as he could, recorded it, and even included the prices. This will be very helpful for generating ideas, especially if this is your first time trying to eat "clean."

10-Day Healthy Eating Journal

5/10/10

Whole Foods Run: 1 hour (getting acclimated to the store)

Spent: $138.23

Monday 5/10

Dinner:

Chicken Spinach Salad

            Full bag of organic spinach leaves

            Organic chicken breast cooked in a pan with organic extra virgin olive oil

            2 full avocados

2 full tomatoes

Annie’s all-natural balsamic vinaigrette

Cost $9.65

About 15 minutes to prepare

Later Evening:

Cup of hot green tea (decaf)

            Some expensive stuff I bought awhile ago at Vons with rose petals and other organics

Cost $0.50

About 1 minute to prepare

Tuesday 5/11

Breakfast: (early morning 6:30am)

Scrambled Eggs with an organic Banana on the side

            4 cage free grass fed eggs cooked with olive oil

Cost: $1.48

About 7 minutes to prepare

Drink Synergy (organic & raw) Raspberry Rush

            95% Kombucha

            5% Raspberry juice

Cost $3.74

Lunch:

Two packs of Safcol Light Tuna (7oz total, purchased at Wholefoods)

            Packs come with slices of tomatoes and basil with spring water

Mixed Grilled Vegetables (Wholefoods)

            0.36 lbs of organic eggplant, green bell peppers, and yellow squash mixed with balsamic

Cost: $7.22

About 2 minutes to prepare

Snack:

Organic Raisins

            2/3 Cup of seedless organic from Wholefoods

Cost: $0.40

 

After workout snack:

All-natural Almonds

            2/3 Cup of unsalted almonds

Cost: $0.50

Dinner:

Jamaican Jerk Mahi Mahi with Mango Salsa Topping plus a healthy side of broccoli

            A filet and a half of Mahi Mahi (frozen and de-thawed from Wholefoods)

            Pan cooked with Jamaican jerk spices

            Covered with a mango salsa made of mostly mangoes with onions, cilantro, etc

            About three stalks of broccoli steamed with a sprinkle of cheyenne pepper for kick

Cost: $11.82

About 20 minutes to prepare

Wednesday 5/12

Breakfast:

Strawberry Banana All-Fruit Smoothie

            1 full banana

            1 ½ cup of frozen strawberries

            3 cups of Naked 100% orange juice

            4 cubes of ice

Cost: $3.75

About 5 minutes to prepare

Snack:

Trail Mix from Wholefoods

            1 cup: consisted of sunflower seeds, pine nuts, pumpkin seeds, almonds, peanuts, raisins,

            and two other various dried fruits that I can’t put my finger on

Cost: $1.15

Vons Run: 30 minutes to get some additional stuff for lunch/dinner

Spent: $18.23

Lunch:

Sliced Deli Chicken Breast with Avocado Slices

            1/3 lb of sliced Primo Taglio chicken breast

            1 full avocado sliced

Organic Side salad with garden herbs

            2 handfuls of the lettuce and herbs

            1 handful of walnuts

            Some of the Annie’s balsamic vinaigrette

Cost: $4.92

About 5 minutes to prepare

Drink Synergy (organic & raw) Divine Grape

            95% Kombucha

            5% Concord grape juice

Cost $3.74

Dinner:

Turkey Stir-fry

            1 lb of lean ground turkey

            2 organic red bell peppers

            1 organic  green bell pepper

            A large handful of Chinese snap peas (in the stalks or whatever still)

            About a 1/3 of a cup of stir-fry sauce, all good stuff minus one ingredient being ketchup

*Only had a little more than half, saving the other half for a easy lunch

Cost $15.85 (other half for a lunch later)

About 25 minutes to prepare

Evening Snack:

            1 apple

            2 handfuls of organic raisins

Cost $1.50

 

Thursday 5/13

 

Breakfast:

Spinach Scrambled Eggs

            4 cage-free and organic eggs

            1 big handful of organic spinach

Cost $2.05

About 10 minutes to prepare

Snack:

            1 handful of organic carrots

Cost $0.50

Lunch:

Wholefoods Fresh Buffet

            1.2 lbs worth of three things

            Carnitas (pork) marinated in all healthy good stuff like orange juice

            Edamame, about two scoops

            A grip of a grilled vegetable mix of egg plant, cucumbers, sun dried tomatoes, onions,

            basil, garlic, and olive oil/balsamic

Cost $9.59

About 30 minutes to choose and return from the store

Drink 100% Kombucha, Botanic No. 3

            Raw & Organic Kombucha

Cost $3.74

Dinner:

Lemon Pepper Chicken Breast over a bed of Mixed Vegetables

            1 organic chicken breast in lemon pepper spices

            1 bag frozen vegetables made up of broccoli, carrots, snap peas, and water chestnuts

Cost $4.35

About 20 minutes to prepare

Late Night Snack:

Trail Mix from Wholefoods

            2/3 cup: consisted of sunflower seeds, pine nuts, pumpkin seeds, almonds, peanuts,

            raisins, and two other various dried fruits that I can’t put my finger on

Organic Seedless raisins

            1/3 cup

Cost: $1.20

Friday 5/14

Breakfast:

Organic Apple Cinnamon Oatmeal with Gogi Berries

            Two Packs of Organic Oatmeal from Wholefoods (all good stuff inside)

            2/3 cup of Gogi Berries mixed in

Cost $3.20

About 5 minutes to prepare

Lunch:

Turkey Stir-fry ****HAD THE OTHER HALF FROM DINNER TWO DAYS AGO left overs!

            1 lb of lean ground turkey

            2 organic red bell peppers

            1organic  green bell pepper

            A large handful of Chinese snap peas (in the stalks or whatever still)

            About a 1/3 of a cup of stir-fry sauce, all good stuff minus one ingredient being ketchup

Snack:

            1 apple

            2/3 cup of the Wholefoods trail mix, described earlier

            1/3 of organic raisins

Vons Run for additional food for a few lunches/dinners

$38.86

About 20 minutes

Wheat Grass Shot

            2 oz organic wheat grass shot

Drink 100% Kombucha, Botanic No. 7

            Raw & Organic Kombucha

Cost $3.74

Evening Event Planning Meeting:

            A few carrots and celery with some hummus

            1 chicken skewer

Dinner:

Cajun Spiced Shrimp over Organic Quinoa with a side of asparagus

            3/4 lb of shrimp with Cajun seasoning

            1/2 cup of Organic Quinoa

            1 lb of asparagus with olive oil, balsamic, and pepper

Cost $9.50

About 25 minutes to prepare

Snack:

Organic Raisins

            2/3 cup of raisins

Saturday 5/15

Breakfast:

Blueberry Banana All-Fruit Smoothie

            1 full banana

            1 cup of frozen blueberries

            3 cups of Naked 100% orange juice

            3 cubes of ice

Cost: $3.25

About 5 minutes to prepare

Organic Green Tea

            1 glass of green tea

Lunch:

Left over Lemon Pepper Chicken Breast over a bed of Mixed Vegetables from 5/13

            PLUS

            2 handfuls of organic carrots

            1 organic pear

Cost $2.25

About 5 minutes to prepare

Snack:

All-Natural Almonds

            2/3 cup

Drink Synergy (organic & raw) Mystic Mango

            95% Kombucha

            5% Mango Puree

Cost $3.74

Dinner:

Chicken Apple Sausage with Avocado Bean Lettuce Wraps

            5 Chicken Apples Sausages (all good ingredients) *Ate 3…save two for later

            Relish made of 2 avocados, 2.5 handfuls of cherry tomatoes, green onions, pinto beans

            with a slpash of balsamic, and lettuce for wraps

            Sometimes mixed relish and sausage in the same lettuce wrap (getting effing crazy)

Cost $11.23

About 25 minutes to prepare

Sunday 5/16

 

Breakfast:

Organic Apple Cinnamon Oatmeal with Gogi Berries

            Two Packs of Organic Oatmeal from Wholefoods (all good stuff inside)

            2/3 cup of Gogi Berries mixed in

Cost $3.20

About 5 minutes to prepare

Missed Lunch!!!

Snack:

            1 Organic Apple

Dinner:

All Hail Kale Salad from the Veggie Grill

            Marinated Kale and red cabbage, roasted corn salsa, agave-roasted walnuts with a

            ginger-papaya vinaigrette. Added blackened tempeh (a tender yet crunchy blend of

            organic soybeans and rice culture that they sauté and grill)

Cost $11.47

Restaurant so just ate!

Whole Foods Run: 30 minutes

Spent: $27.87

Snack:

            1 hard boiled egg

Drink Synergy (organic & raw) Trilogy

            95% Kombucha

            5% raspberry juice, lemon juice, fresh pressed ginger juice

Cost $3.74

Snack:

            2/3 cup of the Wholefoods trail mix, described earlier

Monday 5/17

Breakfast:

Hard Boiled eggs and Strawberries

            2 hard boiled eggs

            5 strawberries

Cost $1.99

Did the hard boiled eggs the night before…which took about 12 minutes of boiling

Lunch:

Turkey and Grilled Vegetables

            1/3 lb of Primo Taglo sliced deli turkey

            1/2 lb of Grilled Vegetables from Wholefoods (eggplant, red/green bell peppers, squash,

            and onion with olive oil, balsamic, vinegar, water, etc)

            1 half of an avocado with the turkey

Cost: $7.51

About 5 minutes to get ready

Drink Synergy (organic & raw) Superfruits

            95% Kombucha

            5% Yumberry juice, goji berry juice, and camu camu juice

Cost $3.74

Dinner:

Halibut (lightly peppered) in a honey dijon sauce over Quinoa with a salad

            3/4 lb of Halibut

            1/2 cup of organic Quinoa

            Sauce made of balsamic, olive oil, and honey dijon mustard

            Salad with spinach leaves, a handful of cherry tomatoes, walnuts, and Annie’s dressing

Cost $7.50

About 20 minutes to prepare

Snack:

Strawberries

            4 big strawberries

Tuesday 5/18

Breakfast:

Organic Live Yogurt with Goodness mixed in and an apple

            1 cup of the Fage real Greek yogurt with active cultures

            1/3cup of Goji berries

            1/8 cup of Flax seed

            A few big squezzes of organic honey

            4 sliced strawberries

            1 whole apple

Cost $5.09

About 5 minutes to prepare

Lunch:

Tuna with nuts and fruit

            6.4 oz of Starkist light tuna (with all acceptable ingredients)

            2/3 cup of almonds

            1 banana

Cost $4.05

Drink Synergy (organic & raw) Citrus

            95% Kombucha

            5% lemon juice

Cost $3.74

Snack:

            1 cup of Deluxe Trail Mix (deluxe has dried apricots and more fruit in it)

Cost $1.00

Dinner:

Chicken Apple Sausage Salad with Kidney beans

            2 left over chicken apple sausages

            1/2 can of organic pinto beans (both sausages and pinto beans heated in microwave)

            1 whole bucket of organic lettuce and herbs

            Annie’s dressing

Cost $6.49

About 5 minutes to prepare

Wednesday 5/18

Breakfast:

Blueberry Banana All-Fruit Smoothie

            1 full banana

            1 cup of frozen blueberries

            3 cups of Naked 100% orange juice

            4 cubes of ice

Cost: $3.75

About 5 minutes to prepare

Mid-morning Snack:

            2 Hard-boiled organic cage free eggs

Cost: $0.50

Prepared the night before with dinner

Weird early lunch:

Organic Apple Cinnamon Oatmeal with Gogi Berries

            Two Packs of Organic Oatmeal from Wholefoods (all good stuff inside)

            1/3 cup of Gogi Berries mixed in

Cost $2.99

About 5 minutes to prepare

Dinner:

All Hail Kale Salad from the Veggie Grill (so good, had to have it again!)

            Marinated Kale and red cabbage, roasted corn salsa, agave-roasted walnuts with a

            ginger-papaya vinaigrette. Added blackened tempeh (a tender yet crunchy blend of

            organic soybeans and rice culture that they sauté and grill)

Cost $11.47

Picked it up to go

KOMBUCHA AGAIN!

Thursday 5/20

***This is when I got over recording since I was done at lunch…10 DAY BABY!!!

4 eggs scrambled

1 white peach

1/2 lb of Quinoa with cucmbers and garbonzo beans

Deluxe trail mix