Tag Archives: nutrition

Back to Normal

17 Jul
Howdy!

I say howdy a lot. I’m not from the south or anything. I just like making people feel uncomfortable.

Well, I hope you all are doing fantastic! Pretty sure the weekend is so close. My Friday is tomorrow and I’m going to the beach. Mandatory fun day for everyone in my unit. So, what that means for me is, I’m going to bring a book and go chill out in the sun away from everyone.

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I just want my peace and quiet… and my liquor.

Yes, I drink occasionally. Yes, I like it. Y’all should be proud of me. I use to drink daily and on days I didn’t work, drinking started at 7 AM. That is until I got help and went to AA. I really don’t like admitting that, but it’s what helped me realize that my drinking was a vice.

It’s incredible how months ago drinking daily, all day until I fell asleep was normal for me. Now, it’s normal for me to rarely even touch alcohol and I love that! I’m proud of myself. I came such a long way.

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It’s okay to be proud of yourself for how far you’ve came! 

My week has been going really well though. 

Let’s see… I last talked to you guys Saturday. My Saturday was spent alone. I got dinner alone and everything.

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It was so good! I haven’t had pasta or bread in awhile so I ate it right up!

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I stayed up super late on Saturday because I’m a night owl so I got bored and obviously that happened (see photo above). Major dork, I know.

Another realization I had! Several weeks ago it was normal for me to be partying it up all night with a group of people. I didn’t want to be there. I didn’t want to be playing beer pong every night, yet it was normal for me. Now, normal for me is in bed by 10 PM on a Saturday and away from everyone else. I forgot how much I love being alone. 

Sunday: I ran 6.5 miles or so then spent the rest of my day in my room! Honestly, I don’t do much.

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I am seriously the most boring person ever. I don’t have many friends and I rarely leave my room anymore unless it’s for work or food.

Monday through Thursday just flew by. 

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I ran everyday as well as did spin class twice!

Wednesday was quite busy. I woke up to run (another 6+ miles), I did spin class at lunch, and yoga right afterwards. I was starving! By the end of the day, I realized I had nothing but a protein bar.

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Quest Bars are the bomb.com though. Just sayin’.

I know, I worked out hardcore on Wednesday and my body is still not use to it, but I was angry when I couldn’t work out today! I have been up since 4 AM working and now that it’s finally about 7 PM, I’m tired. I am exhausted! I wanted to run today. I hate that I was finally getting a routine going on of twice a day workouts, yet now my routine has to change due to work again. I just want a regular 9 – 5 job. I can’t wait to be out of the military and I can have freedom. A car would be nice as well. I feel like a child once again.

I won’t complain. I’ll save that for another post.

Anyway, tomorrow I have a super good HIIT workout planned for 5:30 AM before the beach so hopefully I feel normal again. It’s odd how my normal a few weeks ago was me sleeping all day and never exercising. Now, my normal is work my ass off (literally). Running has always been my passion. Its the love of my life. I gave it up for a long, extended amount of time. Nonetheless, running came back into my life so smoothly and non effortlessly. My legs may not agree, but my mind does.

I cannot wait to run tomorrow! My legs are ready… somewhat.

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Have a great rest of the week! 

And remember

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Carbs and Injuries

27 Jul

Meet my new best friend!

He’s only a stray dog I keep seeing every where on base. There is like a pack of dogs in the morning at 5 AM every time I am heading to spin class.

Speaking of spin class, I got some workouts to post!

Monday: Weights + Stair climber. Approx. time 1:37 minutes. (ab work)
Tuesday: Spin class + elliptical
Wednesday: Stair climber+ weights. Approx. time of two hours (ab work)
Thursday: Spin class + 28 minutes elliptical + 9 minutes of ab work
Friday: Stair climber + elliptical + weights. Approx. time of two hours. (Ab work)

And I’m starving, like, all the time. I eat about every two hours if that.

So far I have had no fried foods and this is day two. Go me. Nineteen more days left. 

In the past week, however, I have been craving carbs. Haven’t you guys heard that when your body is craving something like maybe an apple or cheese, it actually wants it? Like, if you are craving a banana, you body wants potassium.

I’m just healing from a muscle strain. (Yes, my leg is healing and feeling better. Thanks for asking.) When healing from an injury, some time your body may need more carbs. True story, bro.

I normally eat a very low carb diet. I am not a big fan of bread or pasta. I don’t really like noodles or donuts. I eat cereal and some rice, but that’s about it. Okay. Pizza too. However, lately I want carbs all the time. For a snack I eat a rice cake or bread with peanut butter. So good. Then, I came across an article about carbs and injuries:

“Prevention of injury involves identifying risk factors that would predispose one to injury and developing strategies to attenuate or eliminate their presence. Because muscle glycogen depletion is associated with fatigue and injury, it should be treated as a possible risk factor. Muscle glycogen stores are derived almost entirely from carbohydrate intake. Because there is a limited capacity to store muscle glycogen, and because muscle glycogen is the predominant fuel in exercise of moderate to severe intensity, the nutritional focus should be on carbohydrate consumption. Easy-to-follow nutritional strategies should be employed that will maximize muscle glycogen stores and delay the onset of fatigue. Individuals involved in activities lasting less than 60 minutes need to consume an adequate amount of carbohydrate daily and a pre-event meal before the start of the activity. However, individuals participating in activities longer than 60 minutes or participating in activities requiring repeated bouts of high intensity exercise need to: 1) consume an adequate amount of carbohydrate daily, 2) practice carbohydrate loading, 3) consume the pre-event meal, and 4) ingest carbohydrates immediately before, during, and after the activity.”

I do work out a lot (no running yet. Don’t make me cry.). I work out for usually for 1 hour, 30ish minutes and lately I have been doing two hours – an hour or more of cardio plus weights. 

I WANT CARBS. FEED ME CARBS

I ordered bread sticks. Who am I? 

Ms. Insane Carb Loader. That’s who I am.

In addition, for any injury, recovery involves more protein.

There are two types of proteins – animal proteins and vegetable proteins. Animal proteins include milk protein (or “complete milk protein”), which has both casein and whey together. Casein protein prevents muscle breakdown, whereas whey protein builds muscles. Whey is easy to digest, absorbed more quickly than casein and is therefore the animal protein of choice for injuries. Vegetable proteins include soy protein (excellent for recovery), rice protein and legumes such as beans. Rice and beans are not a complete source of protein, meaning that they do not contain all the essential amino acids, but in combination they become complete. Soy protein is the only vegetable source of complete protein.

Top quality protein-rich foods like eggs (or egg whites), soy products, lean meats, fish and non-fat or low-fat dairy products will aid healing and are essential in coming back from a sports injury. And don’t skimp on calories during an injury because this can delay healing. If you do not provide enough fuel for your brain, muscles or other organs to function, your body will raid your cells to function. If you are losing weight, be careful. You may not be getting enough protein to fully recover.

I try to eat as much protein as possible. If you’re interested, I can do a post on what I eat protein wise. A vlog if you will. Let me know. I take requests. No karaoke.

Anyway, protein is my favorite nutrient or… whatever you want to call it.

If you are injured or in the recovery process, carbs won’t kill you. They will help your muscles recovery. Just remember protein > carbs. Protein will always out weigh carbs. Then also, make sure you eat the ‘good’ carbs. I eat cereal, but I eat flax seed/quinoa/whole wheat carbs.

In terms of fats, I own about seven peanut butter/nut butter jars.

Enough said. 

The Paleo Diet for Athletes

18 Apr

The Paleo Diet for Athletes: A Nutritional Formula for Peak Athletic Performance

I first heard of the Paleo Diet through runner Dean Karnazes. I was always very interested by the diet, but I knew I couldn’t try it because it has meat as a main source of food.

For those of you not aware or familiar with the Paleo Diet, the Paleo Diet is essentially called the Caveman Diet. The Paleo Diet is supposed to be rather basic because there is no packaged food, processed food, or anything like that. You know the question what would Jesus do? Well, before you put that donut in your mouth you should ask yourself what would the cavemen do? They would go hunting for buffalo or whatever dinosaurs. I don’t know. I’m not a historian.

The Cavemen did not have all the food we have today. They literally worked for their food, burning calories nonstop. There was no dairy, grains, sugar, and all that other bullshit food we eat today. They simply ate lean meat, poultry, seafood, fruits, and vegetables. By eating these main foods, the body will have complete nourishment; especially for athletes.

If you didn’t notice, I didn’t mention anything about grains in the above paragraph.

As a runner though, aren’t carbs important?! What about that big pasta dinner before the marathon?


 This book says that you shouldn’t worry. You will get plenty of carbs through veggies and fruits. However, if you were to follow the Paleo Diet, you would need to watch your carb intake so you have enough fuel.

So, the Paleo Diet means no grains even oatmeal, buckwheat, and quinoa. It also requires no dairy. I don’t know about you, but dairy is highly essential in my life. No cottage cheese? No Greek yogurt? No way.

I did try following the Paleo Diet in my own way since I am vegetarian. I ate some dairy and barely any carbs besides rice. (Hello, Chinese food!)  I rarely eat processed foods in the first place so that was easy for me.

If you are interested in the Paleo Diet, fortunately, this book really helps you with the nutrition part of the Paleo Diet. It gives an understanding of what to eat, when to eat it, and why. It gives you information on eating eggs (because apparently those are okay in moderation) and caffeine.

I have no beef with the Paleo Diet or even the book The Paleo Diet for Athletes. It was well written, easy to understand, clear, and helpful.

I believe the following the Paleo Diet will help any athlete; however, I don’t believe that anyone needs to follow it to the bone. Eating no grains is insane. I think eating oats, some whole grains, barley, and quinoa is okay. Dairy is supportive to the body so why can’t we eat it? Who knows if the cavemen milked some cows. Then, don’t even get me started on peanuts. You can’t have peanuts or peanut butter with the Paleo Diet. Now that’s insane. I like my peanuts and my peanut butter straight from the jar after eating hot and spicy shrimp out of a greasy bag.

Due to those few rules that I do not appreciate, I followed the Paleo Diet with a 90% rule. I would (and still do sometimes) eat only fruit and vegetables with some type of protein on the side like cottage cheese. I’m a vegetarian so I didn’t see the harm in doing so.

I followed that routine for several weeks and felt the same as I do now, except now I feel a little worse so I am thinking of going back to my half ass Paleo Diet of barely any grains and just more protein. As of now I am trying to up my protein because my legs never feel re-freshed in between runs so I think that may be the case. Either that or I don’t eat enough.

Whatever the case may be, I recommend the Paleo Diet for Athletes by Loren Cordain and Joe Friel.  If you are looking for something new and something different from you oatmeal, Greek yogurt diet, try the Paleo Diet for a bit and tell me how you feel. 

Overall score: 7 out of 10

What type of ‘diet’ works for you?
Have you ever followed the Paleo Diet? What are your thoughts?