Tuesday, March 2nd, 2010
Plan for Success
Written by C.J. Martin
Success is never simply a result of good luck. It is a product of preparing and putting yourself in the right position to benefit from
opportunities and lucky breaks, or it is a product of taking advantage
of opportunities you created. This is particularly true when it comes
to your nutrition.
Eating clean for a full week takes a lot of work. Most of us are not so lucky as to be surrounded during the day with lean proteins,
organic vegetables, avocados and nuts. It’s more likely that your
workplace has an abundance of preservative-rich, highly processed gems
like Hostess donuts, Sun Chips, candy bars, and soda. If you’re lucky,
your office treats you to catered donuts and bagels for breakfast,
pizza for lunch, and/or Chinese food (with all manner of fried goods)
for dinner. And of course, no work environment is complete without
bowls of sugary treats – mints, chocolates, butterscotch, etc. –
scattered all over the place. So how do you expect to succeed in that
environment? Do you have a plan?
Avoiding the temptation of grabbing a free donut or Hershey Kiss is much easier if you have a healthy meal available to you and you are
maintaining your blood sugar levels by eating balanced meals throughout
the day. But if you’re like me, you don’t have time to come home every
night and prepare meals for the next day. So, Sunday and Wednesday are
my meal preparation days. Here is my four-step process to ensure that
I eat well throughout the week:
Step One: Review my CSA email. I subscribe to a Community Supported Agriculture program that provides me with a box of locally grown, organic vegetables and
fruit every week. They send out an email early in the week informing
their members what produce will come in their box. I like using
everything they give me because (a) I am cheap and don’t want to waste
it, and (b) locally grown organic produce tastes one hundred times
better than anything I have purchased in a store.
Step Two: Plan my meals. I figure out what I am going to eat at each meal, for each day of the week. I have a long
day, so I break mine into 6 meals – early a.m. (5:30), breakfast
(8:00), late a.m. (11:00), lunch (2:00), Dinner (5:00), late evening
snack (9:00). Here’s what my geeky spreadsheet looks like. (Tough to
see, so I will elaborate tomorrow.)
Step Three: Grocery shopping. Based on my meal plan, I can shop effectively for the ingredients I need (and only those ingredients so I don’t waste food).
Step Four: Food preparation and packaging. Bust out your pots, pans and a truckload of Tupperware. Once the food is
cooked, portion it out into the serving size in which you will enjoy
it. (Pictured above from left to right, early a.m., breakfast, late
a.m., and lunch for Monday through Wednesday – tomorrow I’ll explain
why dinner and late evening is not pictured.)
Finally, I must note that I have a LOT of help with this process. Whether you have a significant other or not, recruit some help. Make
this a social event with friends and family. Prepare enough food for
everyone involved and it makes spending a couple of hours together fun
and productive.
WOD
CLEAN PULLS
3-3-3-3-3
THEN,
TEAMS OF TWO WILL MOVE MAX POUNDAGE GROUND TO OVERHEAD IN 20 MINUTES. YOUR SCORE IS THE NUMBER OF COMBINED REPS YOUR TEAM COMPLETES MULTIPLIED BY THE AMOUNT OF WEIGHT YOUR TEAM USED.
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Comment
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Comment by Nicole on March 3, 2010 at 8:58pm -
Those are some good suggestions Mel :) Maybe we ought to go to the Clay County Fair and toss the ping pong balls to win some goldfish!!! Surely Crossfit prepares for the ole' ping pong toss.
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Comment by Melody on March 3, 2010 at 4:57pm -
Nicole, you stay positive by drinking wine! Also, give the kid a goldfish. Don't some people swallow them whole as a dare? :). Surely a real goldfish is paleo.
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Comment by Woody on March 3, 2010 at 9:19am -
Jeff and Nicole, yall are tooooo funny!!
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Comment by Nicole on March 2, 2010 at 11:11pm
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guess who is sleeping on the couch tonight!!
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Comment by Jeff Bryan on March 2, 2010 at 11:10pm -
Someone help me. Klare, Bella and I are hiding in the closet. Try throwing a pint of B&Js through the front window it might distract her long enough for us to sprint to safety.
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Comment by Nicole on March 2, 2010 at 11:10pm
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So glad the wine got noticed, so then it's not a cheat. And, how does one stay positive while attempting paleo? I am quite the grouch and hungry most of the day!!! I will say that I am being pushed to eat better so as to set a good example for my kids. However, Bella came home from school yesterday whining: "Mom, why do you have to pack me such healthy lunches? Why can't I have goldfish?!!" Maybe I am doing something right.
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Comment by Meredith Trezise on March 2, 2010 at 10:03pm -
Wine is totally a fruit, and it is wine-o-clock at my house :)
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Comment by Melody on March 2, 2010 at 8:55pm
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The wine helps the saltless food go down. Kathleen you have good eyes as well as a poopy face. :)
My favorite moment was the question "Who's Tom...do you really hate him?"
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Comment by Kathleen on March 2, 2010 at 8:11pm -
Am I the only one who noticed the bottle of wines on the counter?? Wonder which meal they fit into.
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Comment by Tom Moore on March 2, 2010 at 7:56pm -
Highlight of the noon workout was Nick saying to someone (I'm still not sure who) during the warmup: "Don't give me a poopy face!"
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