WOD 13/2/13

Definitely a better day today, did 80 kg Deadlift for 5 reps but have to work on a better technique with that weight… Was quite quick during the 8 round WOD, 2nd best time from all and even used a 20kg (instead of 16kg) KB for the first two rounds. My trainer gave me the tip to use the  29´0kg Kettlebell from now on, doing Russian Swings instead of the AMerican version (eye height instead above head) until I feel strong enough to go the whole way…, at least a progress. I worked on my pull ups afterwards, did 5 Kipping pull ups in a row, still struggling with the right swing movement and practiced strict ones, they are so hard…

I did kinda of a decision related to Paleo, I think I ll quit…, I do feel it is not the right nutrition programme for me. As vegetarian it is really tricky, I feel more weak avoiding all products made out of wheat and grain and also feel I gained weight instead of rising up my fitness level. I also have been more hungry during the day, even I definitely ate more. I also ate to much fruits-sugar- which anyways didn’t fill me up.

I dont wanna rise up bread, pasta, pizza, potatoes rice hard but I do think I should start eating bread again. I do avoid carbs after lunch but for breakfast or before morning WODs I actually feel there is something missing.

As I normally have done before starting I ll go on making healthy choices, avoiding sugar and processed food, eating more protein and also try to eat carbs through vegetables. I am still more into low fat, low carb than the paleo idea: a lot of fat and absolutely no grain and starch products…

Healthy Choices…

Smoothie Ideas (for an after workout shake just add protein powder):

Wildberries+Banana Shake
1 coffee mug with frozen berries (blueberries, rasberries etc)
1/2 cup water
stevia
1 banana

Banana+Strawberry Shake
1 coffee mug with frozen strawberries
1/2 cup water
1 banana

Banana Shake
1 banana
– non fat milk
– cinnamon

Green Love
4 Kohlblätter
4 große Spinatblätter
1/2 Bund Petersilie
1 Birne
1 Banane
1 cm Ingwer
400ml Wasser

Basic Balance
1 Mango
1 Tasse Kohl (ca. 2 Blätter)
1 Tasse Wasser
Petersilien Passion
1 Bund Petersilie
1 Gurke
1 Apfel
1 Banane
ca. 300ml Wasser

Lachender Gorilla
2 Bananen
4 Blätter Mangold
1 Orange
1 Mango
Brokkolisprossen
ca. 400ml Wasser

Easy Paleo Ideas

Sweet Potatoe Fries
2 Süßkartoffeln (1/2 Butternut Kürbis)
– in dünne Streifen schneiden
– mit Olivenöl, Pfeffer, Salz, Rosmarin vermischen
– bei 200° im Ofen ca. 20 min. backen

Kohlsuppe
1 Weißkohl
6 Karotte(n)
1 Sellerie
2 Stangen Lauch
Petersilie

Zubereitung
Den geputzten Weißkohl hobeln, Karotten und Sellerie schälen und klein schneiden, Den Lauch putzen, gründlich waschen und ebenfalls klein schneiden. Alles Gemüse in einen großen Topf geben und mit Wasser auffüllen, bis das Gemüse bedeckt ist. Zum Kochen bringen und ca. eine halbe Stunde köcheln lassen.

Low Carb Pancakes á la ARI 🙂
– coconut flour
– 2 eggs, 2 egg white
– hazelnut flour
– stevia
– natron
– coconut water
– salt
– bananas and blueberries

IMG_1326 IMG_1328

Bananenbrot (easy receipe, hält sich relativ lange frisch)
Zutaten
3/4  teaspoon natron
1/2 teaspoon salt
3/4 cup coconut flour
1/4 cup almond flour
2 Esslöffel olive oil
3 eggs/ 1 egg+ 2 egg white
2 bananas (ca. 1 cup püree)
1/4 cup honey/ stevia
Backofen auf 175°C vorheizen. Trockene Zutaten in einer Schüssel vermengen. In einer anderen Schüssel die feuchten Zutaten miteinander vermengen. Hier ist ein Handrührgerät sehr nützlich. Zum Schluss die feuchten zu den trockenen Zutaten geben und erneut sehr gut durchmixen, so dass wirklich ein glatter Teig entsteht. Benutze eine Kastenform aus Silikon oder Gläser. Die müssen eingefettet und mit Erdmandelmehl ausgestreut werden. Teig einfüllen und ab in den Backofen für 40 Minuten. Die Gläser nach dem Abbacken sofort verschließen.

Paleo Brot
2/3 Tasse Leinsamen Mehl/ Tapioka
1/3 Tasse Mandel Mehl
1/2 Teeloeffel Backpulver/Natron
Pfeffer nach Geschmack
Salz nach Geschmack
1 Ei, 2 Eiweiß
Gewürze
Wasser

Zubereitung:
1. Trockene Zutaten mischen
2. Alles mit den Eiern vermengen dann Wasser dazu, bis ein gute Teigmischung erreicht ist.

Birne/Apfel/Banane mit Cashews
2grosse Birnen/Apfel/Banana
4 Teeloeffel Ahornsyrup/Honig/Stevia
4-5 Datteln
1/4 Tasse Mandelmehl
1/4 Tasse Cashews
Zubereitung:

1.Datteln entkernen.
2.Cashews in der Pfanne bei grosser Flamme 3-5min roessten.
3.Birnen vierteln, ahornsyrup drueber und kurz in der Pfanne anbraten zussammen mit den Cashews.
4. Alles zusammen in einer Muesslischuessel im Mandelmehl welzen.
Datteln dazu, fertig.

Gemuesepfanne mit Blaubbaeren
300 gramm Lachs/Wildlachs/Thunsich/Seelachs
1 Brocoli
1 kleinen knollen Sellerie
1 halbe Zwiebel
Pfeffer
Curry
Minze
2 Esslöffel getrocknete Blaubären

Zubereitung:
1. Sellerie zusammen mit dem Brocolie und Zwiebeln kurz garen (knackig)
2. Gewürze und Blaubären hinzugeben.
Mit einem Schuss Wasser ein wenig aufkochen
3. Fisch in Streifen schneiden und braten

Blaubeerpfannkuchen (Mandelmehl)
1 cup almond flour
1/8 coconut
1 egg
½ cup coconut milk
½ apple
½ cup blueberries
1 teaspoon cinnamon

Zubereitung:
1. Alles mixen und dann nach Portion ab in die Pfanne
2. Blaubaeren zum Schluss dazu

Tapioka Gnochis
1 cup cream cheese/cottage cheese (low fat) or 1/2 cup parmesan
1 egg
salt
etwas Muskatnuss
about 1/3 cup tapioca flour

Zutaten zu einem Teig verrühren und 15 Minuten quellen lassen.
Mit Tapiokamehl bemehlten Händen kleine Stücke zu Gnocchi formen (ist der Teig allzu zu pampig, noch etwas mehr Mehl zugeben), und in kochendes Salzwasser einlegen. 2-3 Minuten ziehen lassen, bis sie an die Oberfläche aufsteigen. Über nacht im Kühlschrank lassen, dann ist die Konsistenz viel besser

Good Morning Paleo- Food challenge has started

Today is the first day of the “Be all you can be challenge”, an idea from our box to eat and live healthy. Basically we do use the idea of Paleo combining with sport, lot of water/tea and try to get a good night sleep. I already do eat very healthy and take care of my bodybut I normally eat bread, sometimes pasta and pizza (cheeseless). I love my plain bread in the morning and also one or two non fat Latte a day. I try to avoid them now for the next seven weeks, focusing on fish, fruits, vegetables, eggs (eggwhite). As vegetarian I do have more problems eating properly paleo style, so if I dont feel well, I ll let diary products back in my life

Day 1
28/1/13
– large Nespresso black coffee
– breakfast: red pepper, mushrooms, 2 eggwhite, tuna
– snack: banana strawberry shake (stevia), apples
– lunch: mixed salad (no dressing)
– afternoon: pomelo and apples, large black coffee
– after home WOD: 1 banana
– after Crossfit: banana and apple slices with cinnamon
– diner: Cauliflower, carrots, mushrooms, brocoli with canned tuna, red frozen fruits, a bit pomelo

After day one I decided not to exclude diary products because as vegetarian it is quite hard to find the right paleo food, I really missed my milk coffee, a shake with banana and milk, my low fat cheese in between or just yoghurt. Also protein powder I do think is important to me because od all the sport I do. So I finished day one without any diary but today def milk again….

Day 2
29/1/13
– Nespresso non fat latte
– snack: large banana non fat milk shake with cinnamon
– breakfast: 1 pepper, 2 tomatoes, canned tuna, large black coffee
– snack: apples,pomelo, non fat cappuccino
– lunch: I went to the doc, was in a very bad mood and starving, so decided to cheat and ate two rolls (dinkel and potatoe roll)
– dinner: mushrooms, tomatoes, pepper and tuna
– snack: pomelo

Day 3
30/1/13
– nespresso non fat latte
– breakfast: scrambled eggs (one regular, three eggwhites), egg tomatoes, red peeper, frozen strawberries- banana shake
– snacks: fruits
– dinner: vegetables and tuna, pomelo

Day 4
31/1/13photo copy
– large nespresso latte
– breakfast: one egg sunny side up, canned tuna, boiled eggwhite,half red pepper, egg tomatoes, frozen strawberry-banana shake, pear, apple slices
– snack: pomelo
– after WOD protein shake (non-fat milk, chocolate/tasteless protein powder, water)
– sweet potatoes with mushrooms, tomatoes and pepper
– pomelo, apple

Day 5
1/2/13
– large nespresso macciato
– breakfast: shrimps, tuna, 3 tomatoes, 3 boiled eggwhites. banana-pinapple-mango shake, black coffee
– snack:
– after WOD: Protein Shake with non-fat milk and yoghurt+cinnamon
– lunch: Sweet Potatoe with mushrooms, tuna and peper
-snack: pomelo, apples
– dinner: sweet potatoe slices with spinach, aple, pomelo

Day 6
2/2/13
-breakfast: large black coffee, frozen wilberries-banana shake- after WOD: Protein powder-water shakeIMG_1280 – lunch: omlette, tomatoes, goatcheese, fresh orange juice, small cappuccino
– snack: fruit salad, apple crisps, pomelo, dried tomatoes
– nespresso non fat latte
– dinner: carrot, mango, ginger, coconut soup, stuffed zucchini with tomatoes, mushrooms, onions

Day 7
3/2/13
– snack: apple crisps
– nespresso non fat latte
– breakfast: (1 egg, 3 egg whites) scrambled eggs with onion, tomato, tuna, parsley and mushrooms, apple slices, frozen wildberries-banana shake, black coffee
– snack: apple, nespresso non fat latte, apple, small caffein free cappuccino (low fat)
– dinner: shrimps with lemon, green salad with pepper, onions, stuffed vegetarian zucchini, pomelo
IMG_1285IMG_1291

Day 8 (already one week gone)
4/2/13
– l nespresso non fat latte, large black coffee IMG_1301
– snack: apple
– breakfast: egg white scrambled eggs with onion, mushrooms, canned tuna, parsley, plums, dried tomatoes
– snack:
– after WOD meal:Banana, non fat milk, yoghurt, protein shake
– snack: 3 apples, juice
– dinner: self made cabbage soup with mushrooms and carrots

Day 9
5/2/13-
IMG_1308
– breakfast: egg white with mushrooms, onion, shrimps and parsley, large black coffee, apple slices, banana with cinnamon
– snack: apples
– after WOD: strawberry, protein powder, ilk, yoghurt banana

shake
– snack: fruits (apple, pomelo, dragon fruit), low fat cheese (Harzer Käse)
– dinner: mixed salad with tuna (no dressing)
– snack: non fat latte (Balzac) canned tuna, boiled egg white, tomatoes

Day 10
6/2/13
– large Nespresso non fat latte
– snack: banana, yoghurt, milk, cinnamon shake, apple, grapes, low fat cheese (Harzer Käse), large black coffee
– breakfast: egg white scrambled eggs (3) with mushrooms, onion, shrimps, tomatoe), frozen wildberry shake with protein
– snack: black coffee, two apples, apple crisps,blueberries, low fat cheese (Harzer Käse)
– large Nespresso non fat latte
– dinner/after WOD meal: brussel sprouts, cauliflower sweet potatoes

Day 11
7/2/13
– large Nespresso non fat latte, banana, milk, cinnamon shake with protein powder
– snack: a few apple crisps
– breakfast: egg white scrambled eggs (3) with leftovers from yesterday’s dinner (sweet potatoes, cauliflower, brussel sprouts), tomatoes, canned tuna,fruit salad (mango, honeymelon, apple, blueberries)
– large black coffee
– snack: apple, low fat cheese (Harzer Käse)
– after WOD: raspberry banana shake with protein powder
– lunch: fresh chicory leaves with tuna, parsley, low fat cheese (Harzer Käse) and low fat cottage cheese
– snack: 2 apples, apple crisps, large non fat Nespresso latte
– dinner: frozen vegetables (cauliflower, carrots, brocoli) with shrimps
IMG_1317IMG_1324

Day 12
8/2/13
– large Nonfat Nespresso Latte
– Paleo Pancakes with banana and blueberries
– snacks: fruits, low fat cheese (Harzer Käse)
– Post WOD Meal: Tuna, tomatoes, boiled egg white, cucumber
– dinner: fish (in foil, oven) with mushrooms and cauliflower, pomelo

Day 13- Cheat Saturday
9/2/13
– large non fat Nespresso latte, banana, cinnamon, milk, yoghurt shake
– post WOD meal: Fruit Salad
– cheat meal: brunch at “Korsakow”- I ate bread (Laugenstange, dark rolls), fresh made salad, fish, fruits, vegetables. I did not eat products with sugar, potatoes or rice…
– snack: apple
– dinner (small one): tuna, tomatoes, low fat cheese (Harzer Käse), cucumber, pomelo

Day 14
10/2/13
– large Non fat Nespresso Latte, banana cinnamon,protein, yoghurt milkshake
– egg white (3) with tomatoes, tuna, mushrooms
– snacks: fruits
– dinner: russels sprouts, frozen mushrooms with onion/, shrimps


Day 15
b

11/2/13
– large Non fat Nespresso Latte, banana cinnamon,protein, yoghurt milkshake
– breakfast at school: quark with frozen berries and fresh fruits (0.3 fat, 250g quark)
– 2 boiled egg whites,2 low fat cheese (Harzer Käse)
– lunch: green salad, cucumber, tomatoes, 2 apples, 1 banana
– snack: dry fruits, apple
– after bodycombat: banana
– after WOD: protein water shake
– dinner: tomatoe sauce (100%), mushrooms (fresh, frozen), onion, tuna, parsley, apple sauce

Day 16
12/2/13
– large Non fat Nespresso Latte, banana cinnamon,protein, yoghurt milkshakeIMG_1367 – breakfast: dried tomatoes, quark with frozen berries, apple, banana pear
– lunch: tomatoes, peppers
– snack: appples, banana, black coffee
– snack: 200 g low fat cheese (Harzer Käse), tomatoes, canned tuna, dry fruits
– non fat nespresso milkcoffee
– after WOD: banana
– dinner: cauliflower, brocoli, mushrooms, onion, sweet potatoe with fish, pomelo

Day 17
13/2/13
After my Monday WOD, feeling more hungry and weak than before, I ll probably stop the strict Paleo/milk thing. As vegetarian it is not easy to eat always the right Paleo choice without feeling hungry or to weak. I don’t wanna eat so much fat with the help of nuts and eggs. I do think my nutrition before starting Paleo was quite healthy as well but I did eat grain products which keeps me full and give me energy. I tried to avoid these things after 12:00 pm anyways but I didn’t feel starving all the time. I ate so many fruits in the last 3 weeks which feels bad to me as weel because of all the fruit sugar. I also feel that I gained weight instead on working and “upgrading” my fitness level. I will move on trying to avoud sugar products and bad processed food but I will go back to my nutrition routines, always keeping an eye on what to eat and moving forward with cooking fresh things. But finding alternatives was on the one hand a time consuming and expensive thing on the other hand I felt I always eat the same things, seriously canned tuna can’t be that good…

– large non Fat Nespresso latte, banana, frozen berries, milk, protein shake
– breakfast: rhubarb with non fat (0,3%) fat, 1 boiled egg white, black coffee
– snack: 2 low fat cheese (Harzer Käse)
– lunch: green salad, mixed vegetable, tuna, 1 boiled egg white
– snack: apples, pears
– tea time: pomelo,2 low fat cheese (Harzer Käse),1 boiled egg white, pomodoro
– after WOD: apple
dinner: mushrooms, onion,fish + green salad with cucumber and tuna, apple sauce, pear

Day 18
14/2/13 Happy Valentine’s Day
After my frustration yesterday I needed a little cheat… Plain dark rolls in the morning were a big help… The rest on the day I ate paleo+milk. For dinner I went to Berlin’s Paleo restaurant (http://www.sauvageberlin.com/ ) which was really great and expensive…

– large non fat Nespresso latte
– breakfast: two plain rolls, black coffee, apple and yoghurt
– small non fat cappuccino
– lunch: spinach and egg omelet with salad
– snack: apple, pomelo with quark, banana milk protein cinnamon shake
– after WOD:pear, canned tuna
– Dinner @ Sauvage:
The Hunter Gatherer plate. Rich variety of organic homemade wild herb pestos, chutneys,
daily changing specials, handmade grain free Paleocrackers and bread. Intense flavors,
created with the freshest high quality organic ingredients.
Vegetarian hash browns. Crispy Swede hash browns with sprouted lentils and
balsamic-, lavender-, beetroot salsa. Served with fermented almond cheese.
Pro biotic and antioxidant. Rich in calcium, vitamin C& Betaine.

Day 19
15.2.13
– large non fat Nespresso latte
– breakfast: 1 egg, 2 egg white scrambled eggs with red pepper, tomato, tuna, onions. fruit salad (apple, banana, grapes), black coffee
– snack: 1/2 pomelo
– lunch: rocket, tomatoe, zucini,onions, apple
– snack: 2 apples, 1/2 pomelo
– dinner: grilled fish with vegetables

Day 20
16/2/13
– breakfast from buffet (paleo with milk products), black coffee
– snack: pomelo, apple, cappuccino
– lunch: fish roll (non paleo!!!!)
– dinner: baked egg with spinach salad and salad, grilled fish, rote beete risotto, vegetables cappuccino

Day 21
17/2/13
– breakfast from buffet (paleo with milk products), black coffee
– snack: apple
– cabbage soup, grilled mushrooms, onio, tuna, pomelo

Day 22
18/2/13
– large non fat Nespresso latte, apple,
– breakfast: 1 egg, 2 egg white with peeper, tomato, tuna, fruit salad (banana, apple, grapes), black coffee, tea
– snack: pomelo, black coffee
– lunch: tomatoe, zuchini salad
– snack: large non fat Nespresso latte, large non fat milk coffee
– after WOD: quark, fruits, protein powder
– diner: shrimps+vegetable soup, vegatables in coconut milk, tea

Day 23
19/2/13
– large non fat Nespresso latte
– breakfast: quark plus fruits
– in between meal: vegetable sticks (carrots, tomatos, cucumber), cottage cheese
– lunch: salad with tuna
– snack: apples, low fat cheese (Harzer Käse)
– after WOD: anana protein milkshake
– dinner: pepper, mushrooms, tuna steak, frozen berries, pineapple

Day 24
20/2/12
– large non fat nespresso milk coffee
– breakfast: quark with fruits, black coffee
– snack: vegetable sticks
– dinner: salad with grilled fish (Fliegender Tisch Restaurant)

Day 25
21/2/13
– large non fat nespresso milk coffee
– breakfast: quark with fruits
– snack: vegetable sticks
– lunch: green salad, tomato, apples
– snack: low fat cheese (Harzer Käse), canned tuna, black coffee
– dinner: shrimps soup, sweet potato fries, 1/2 pomelo

Day 26
22/2/13
– large non fat nespresso milk coffee – large non fat nespresso milk coffee, banana, cinnamon, protein powder
milkshake
– breakfast: quark with fruits (banana, apple, strawberries)
– 1/2 pomelo, tea, 2 pears, 2 apples
– lunch: tomatoe salad, zuchini)
– snack: pomelo, low fat cheese (Harzer Käse), carrots, tomatoes
– after WOD meal: Vanilla protein milk water shake
– dinner: Margarita, Vegetarian Burrito, guacomole, some nachos (CHEAT meal, visit of a friend)

Day 27
23/2/13 OFFICIAL CHEAT DAY!
– large non fat nespresso milk coffee
– breakfast: fruits with almond flour, banana protein milk cinnamon shake, coffee, apple
– after WOD: fruits
– lunch: Brunch @ Korsakov
– wedding dinner

Day 28
24/2/13
– large non fat nespresso milk coffe, Banana milk shake
– after WOD meal: apple
– lunch: tomatoe-cucumber salad
– milk coffee
– dinner: tapioca cheesecream (non fat) gnochis with tomatoes,eggplant, zucchini, pomodoro

Day 29
25/2/13
– large non fat nespresso milk coffe
– snack: quark with fruits, mint tea
– breakfast: paleo bread with non fat cheese, tomatoes, black coffee
– lunch: tomatoes, cucumber, 2 pears, apple
– snack: pomelo, pineapple, low fat cheese (Harzer Käse)
– before WOD: banana, milk protein cinnamon shake
– After WOD: leftovers from gnochis
– Dinner: small gabbage salad, vegetable soup (vietnamese restaurant), apple

Day 30
26/2/13
– large non fat nespresso milk coffe
– snack: quark with fruits, black coffee
– lunch: salad
snack: pomelo, pineapple, low fat cheese (Harzer Käse)
– before WOD: banana, milk protein cinnamon shake
– after WOD: apple
dinner: shells, salad

Day 31
27/2/13
– large non fat nespresso milk coffeIMG_1498 – breakfast: quark with fruits
– lunch: salad, apple, pears
– snack:
– dinner: brocoli, sweet potato, pepper, mushrooms, tuna

Day 32
28/2/13
– large non fat nespresso milk coffe
– breakfast: quark with fruits,
– lunch: leftovers (brocoli, sweet potato, pepper, mushrooms, tuna), pear, appleIMG_1506 – snack: pomelo, blueberries, low fat cheese (Harzer Käse)
– large non fat nespresso milk coffe
– after WOD shake with protein milk banana cinnamon, quark
– dinner: salad with shrimps, dried fruits, pear

Day 33

1/3/13
– large non fat nespresso milk coffe
– snack: quark with fruits
– salad, tuna, paleo bread
– snack: low fat cheese, fruits
– before WOD: milk banana shake
– after WOD: protein shake
-dinner: zuchini, mushrooms, tomato, pepper and fish, fruits

2.3.13
-large nespresso coffee, banana milk shake, 2 slices paleo bread with egg white, tomato
-after WOD: protein shake
-lunch: omlette with spinach, mushrooms, salad, quark with honey and fruits,black coffee

dinner: cauliflower pizza with pomodoro, tuna and onions

3.3.13
– non fat nespresso, banana protein shakeIMG_1528

– egg white scrambled eggs, quark with fruits,
– dried fruits, apple, low fat cheese, black coffee
– low fat milk coffee

– dinner: wild salmon, vegetables and salad

 
Day
4.3.13
– large non fat nespresso
– quark with fruits, coffee
– 3 egg white, canned tuna
– 2 apples, non fat latte
– after WOD meal: leftovers
– Dinner: vegetable sticks with dip

Day
5.3.13
– large non fat nespresso
– breakfast: quark with fruits, coffee, herb tea
– lunch: salad, boiled egg white tuna, apple, pear, herb tea
– after WOD: vegetables (raw), Leinsamen
– Dinner: Pumpkin, vegetable soup, fruits (mango, raisins)

Day
6.3.13
– large non fat nespresso, Banana milk cinnamon protein shake
– breakfast: fruits, Leinsamen
– lunch: leftover soup (added mushrooms), tomatoe and green salad, apples, green tea
– snack: low fat cheese, tomato, boiled egg white, dried fruits, black coffee, green tea
– banana-rasberry-protein shake
– after WOD: protein shake
– dinner

Day
7.3.13
– large non fat nespresso
– breakfast
– snack:
– lunch:
– snack
– after WOD: apple
– dinner: tomatoe sauce, mushrooms, tuna, apple

8.3.13
– large non fat nespresso

– dinner: 1/2 soup, 1/2 antipasti plate, fresh salad with grilled fish

9.3.13
– large non fat nespresso
– 1 egg 2 egg white scrambled with onion, tuna, banana protein cinnamon milk shake, dried fruits, coconut-almond
bread
– after WOD: Fruits
– lunch: brunch at Korsakow (NO grain products)
– snack: fruits
– dinner: fresh salad with shrimps, tuna , low fat cheese

10.3.13
– large non fat nespresso, banana protein cinnamon milk shake, a few apple crisps
– breakfast: scrambled egg white with onion, zuchini, tuna, cottage cheese, fruit salad, black coffee
– snack: dried fruits, milko coffee (low fat)
– dinner: mixed vegetables, white fish

11.3.13
– large non fat nespresso
– fruits, Rote Beete Salat with nuts apple and tuna, coffee with milk
– tomato and cucumber, apples, pear
– snack: low fat cheese, pepper, tomato
– before WOD: – large non fat nespresso, banana shake
– after WOD: apple
– Dinner: Ruccola, tomato, carrots, pepper, tuna, onions, cucumber salad with dried cranberries, aplesauce, a few dried fruits

12.3.
ONLY 3 DAYS TO GO!!!!!!
– large non fat nespresso, apple
– breakfast: fruit salad, vegetable sticks
– lunch: salad, vegetable sticks