Runners that need some nutritional accountability
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@shanaber She asked if we needed supper at all last night... LOL. But then made rice and beans with corn so there was lots to eat. (I remember visiting when I did LCHF and after 2 days I literally had starvation symptoms and was shaky - not helped by digestive issues from eating too many Atkins bars just to try to stay fed).
MIL is not skinny so I'm not even sure what is up with the way she eats when we are visiting.
Maybe she is self conscious about her choices or habits. I have a colleague that was over weight, (since has had weight loss surgery). I'd see her eating in the parking lot of fast food places (appeared to be hiding), when we had meals together, she barely ate.
That might be it. She's an amazing cook and baker so maybe she snacks more or has larger portions when there is nobody around.
She makes everything from scratch. Bread, yogurt, butter...1 -
@sarahthes - just tell her you would like more of her 'bread, yogurt, whatever' because it is so delicious and you know she worked so hard making it from scratch 😊
I ate SO much today. For the first time I actually made my calories and macros! I did feel a bit like a stuffed turkey on my way to strength training and was happy I didn't get sick there but I did it! Still no idea how to do this every day though. I did log everything (B-L-D and snacks) ahead so I could see what I was short and added in an orange and a before and after workout snack.1 -
Dinner tonight was SO good. But I'm hungry now LOL.
Around 2-3 oz chicken breast crusted in super spicy panko.
Watermelon (I would guess 100g).
Roasted potato & sweet potato slices (100-150g).
Green salad.
She made exactly enough for each person to have 1 serving, pre-plated.
But hubby & I snuck out to Starbucks in the afternoon so all good. We leave after breakfast tomorrow. I have crackers (3 kinds LOL) in the car and Clif Blox in my gym bag.3 -
Im having Panera bread today. Not sure what ill choose. I'm so hungry. With the fat addapted metabolism, i find that if i can tell im hungry I'm actually ravenous. So... I may just have a splurge today and eat 2 sandwiches and the bag of chips.
Not food related. But i like our small little intimate group and feel the need to share that my pt visit went well. I have regained the strength, muscle activation actually, in the left with the piriformis SX. Hooray! It will probably need to be engaged/trained forever. I can't forget that and get lazy.
I do have a food question. Ill probably pose this as a monthly question for thw mrc group, but it really belongs here i think.
macros. Do you target them? And where's your personal "sweet" spot?
I'm targeting lower carbs, less than 100g/day. But find if i hit 200, i run like a kid hopped up on Mt dew. The caveat is to find the right amount of carbohydrates that I'm actually burning, without storing them as fat, with out my runs suffering or becoming a carb addiction binge. I may try 150/ day... See how that works as long as i can keep it real foods.
@sarahthes safe travels! Dinner sounds awesome! Gah im hungry.
I'm headed in for a dexa scan. Its been a year since the first one. I'm 3 pounds heavier, i cant really hope much for my percentages to be better. I haven't done any weight training. I purchased two scans at the same time for a discount, but didnt do the work haha!1 -
Im having Panera bread today. Not sure what ill choose. I'm so hungry. With the fat addapted metabolism, i find that if i can tell im hungry I'm actually ravenous. So... I may just have a splurge today and eat 2 sandwiches and the bag of chips.
Not food related. But i like our small little intimate group and feel the need to share that my pt visit went well. I have regained the strength, muscle activation actually, in the left with the piriformis SX. Hooray! It will probably need to be engaged/trained forever. I can't forget that and get lazy.
I do have a food question. Ill probably pose this as a monthly question for thw mrc group, but it really belongs here i think.
macros. Do you target them? And where's your personal "sweet" spot?
I'm targeting lower carbs, less than 100g/day. But find if i hit 200, i run like a kid hopped up on Mt dew. The caveat is to find the right amount of carbohydrates that I'm actually burning, without storing them as fat, with out my runs suffering or becoming a carb addiction binge. I may try 150/ day... See how that works as long as i can keep it real foods.
@sarahthes safe travels! Dinner sounds awesome! Gah im hungry.
I'm headed in for a dexa scan. Its been a year since the first one. I'm 3 pounds heavier, i cant really hope much for my percentages to be better. I haven't done any weight training. I purchased two scans at the same time for a discount, but didnt do the work haha!
Congratulations on the PT appointment! That's awesome! I'm trying to be better about "prehab" as well - it's so easy to get lazy and say that I'm already doing so much, but it really is worth it. Even after a couple of weeks doing strength/activation exercises twice a week my knee twinges have noticeably decreased.
I'm pretty lazy about macros, generally. I've never really followed any particular diet other than the "food I like to eat that keeps me full" diet. When I started weight lifting I did start paying attention to protein but I got kind of lazy about that too - I'm trying to do better on that with this second round of losing. I'm also trying to remember to get some carbs in before longer runs - I usually run fasted or mostly fasted, but discovered that I poop out around 4-5 miles if I don't have anything in my stomach. Two or three hundred calories of carbs seems to work best for that.1 -
I ate a cookie. It needed butter. Way too sweet!
@MegaMooseEsq I think if I can keep my food choices to where they're real food, my macros will fall in line where they need to be. Just in this transition it's really hard to decide what I should and shouldn't be eating. I really wish somebody could tell me how it works and I could just follow that plan. And it would all be good! Haha! Oh i need them to shop and cook the food too! Oh I do have Matt Fitzgerald's books.. maybe its sloooowly sinking in.
Dexa scan results.
I weighed 0.3 pounds more last year. I've lost -1.2 pounds of fat, and gained +0.9 pounds of muscle.
From 32.2% bf to 31.4% Garmin scale says 21.0% this morning. Perhaps 10% essential body fat is not included in the home scale.
Bone mass is unchanged at 4.7 pounds. My Garmin scale says 5.0. not bad Garmin.
I gained muscle in all areas except my legs. Lost -0.3 pounds on the right, and -1.1 on the left. Which is the side with weakness. Probably not a coincidence. Mental note here to take a copy of this to the doc. Infact, I'm stowing the print out in the car so i don't forget it.
Take away. Do PT. Eat better. 😉 Now where's that other cookie.... 😋
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Fantastic news from PT @Elise4270! We all need to keep up on doing those daily (weekly) strengthening exercises. I have gotten lazy too... Actually I normally do them after I run and lately I have just been too sweaty. They just don't get done once I have showered.
I would be very happy with those DEXA results! You haven't really gained much overall but shifted from fat to muscle. Seems like you are doing something right!
I am watching my macros pretty closely, right now. Trying to get 'close' to where the nutritionist wants me to be. Initially when I lost weight I did the same as @MegaMooseEsq with the "food I like to eat that keeps me full" and just eating less and working out more. It worked - I lost just over 60lbs. Then I started having issues running and not having energy and everyone told me I needed to eat more. I still didn't look at macros, ate a bit more at maintenance, had another deja and wanted to reduce the fat and gain muscle (don't we all). I tried Matt Fitzgerald's plan but maybe not long enough, tried dropping my carbs way low and eating primarily protein and none of it had much affect and if anything my %BF went up. Then injuries kept me from running and when I came back I had gained 10lbs and when I tried to run I was dying, dizzy, no energy, etc.. I was trying to keep my calories low, protein high, etc.. Had all the medical tests to make sure my heart wasn't an issue and my doctor thought maybe I was hypoglycemic and should eat right before I ran and take more fuel with me. It did help a little but that is when I finally went to the nutritionist who ran some further tests and found that my cortisol levels were dangerously low (almost 0) and never fluctuated the way they should throughout the day. She has been pretty clear (calorie and macros) about what I need to eat when and pretty specific about each meal and snack depending on the level of activity (long run, multiple workout day (run and lifting), rest or very easy run (3mi or less). Breakdown for me (based on my age, weight, etc.) is as follows:
long run, multiple workout day (run and lifting)
2400 Calories
300g Carbs
140g Protein
70g Fat
rest or very easy run (3mi or less)
1500 Calories
170g Carbs
120g Protein
40g Fat
A 'regular' run day would be somewhere in-between those two. I opted to just average them to get my general calories and macros. On a running day I would have something carb based pre run and a post run (4:1 C to P) snack, 3 meals and one additional snack. If I am lifting too I have a snack after (1:1 C to P)
So far I have been slowly upping my calories and this week is the first where I actually ate as much as she wants me to. The good news is I actually dropped a lb but we'll see if it continues.2 -
Thanks @shanaber ! Im not unhappy with the dexa scan results, especially when I've put in so little work (outside obsessing over better foods).
I am bit concerned over the loss of a pound of muscle in my leg. I'll be anxious for another scan in 6-12 months and hearing what the doc has to say about it. I suppose, i can assume at this point, that i may need to anticipate continued muscle loss, that will one day could stop me from running.1 -
My chef is out of town visiting his grandparents so I microwaved a pot pie for dinner, yum. I rarely eat this kind of thing but after my PM lifting workout I knew I'd want something hot and hearty, and wanted to make sure to stay in after going out last night.
Unrelated to food or running, I was super relieved to have unavoidable conflicts this weekend - the SO's grandparents are awful people but they freaking LOVE us, while treating his parents (who I am very fond of) very poorly, so I'm happier just to avoid the entire situation. To be super blunt, I've been hoping that they'd die before we have kids (who would be their VERY FIRST GREATS, ug) but the clock is starting to run on that one. My SO better not tell them we've started trying because then they would definitely hold on out of spite. Then again, it would probably kill them to find out we're planning on giving our kids a hybrid last name and that any male child will not be continuing the "named after his dad" chain they got going. I'm a bad person and I don't care.
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@Elise4270 - I am hoping that the running, biking, swimming that you are doing will help with the muscle loss. Maybe your doc can tell you if it will, if there are other things you can do to stave it off or if it is inevitable.
@MegaMooseEsq - I am sorry about the grandparent situation! Hopefully when the time comes your SOs parents will be the ones most directly involved with their grandchild. I told my MIL that there would be no familial passed down names for our child and she was honestly relieved (both DH and his father were named Francis with a middle name related to where the family was from in Hungary both of them changed it legally to Frank). We did end up naming our daughter after both grandmothers but mostly because we loved the names
ETA - I made my macros again tonight! almost exactly on point. I was just a little high on Fat but I am ok with that!2 -
@MegaMooseEsq Luckily i never had to deal with much family. Definitely have no qualms naming your child as you wish, even if they dont keel over before that happens. Just embrace saying no to visits from them. It won't be hard to do when it comes to your own kids.
Food plans today usually include bbq after a run. Dh figured we go early (we'll see how early he can get moving. Its already 70 real feel 78 with 82% humidity. And hes grumpy already)
I'm going to do some research on muscle atrophy with nerve damage. I take all the nerve helping supplements i can think of. You're right Shana, exercise is probably the only thing i can do. It is what it is. I'm not surprised after the damage it suffered. I'll probably see the PA week after next (need to reschedule an appointment. Dh booked his colonoscopy the day i was to see him. He needs one. Maybe it'll put him in a better mood- or he can go live with @MegaMooseEsq 's SO's grandparents.)0 -
Road food today but this time our snacks are mostly fresh cut veggies, blueberries and blackberries.
Also I forgot the bag with my shoes and running gear (hats, water bottles, etc) in my mom's garage. Holiday tomorrow so she's going to courier it to me on Tuesday. I have a pair of shoes I just retired that I guess I'll use for my shorter runs this week...2 -
Another weak! Another opportunity to do better for yourself!
Someone at work cleaned out the fridge and threw my Siggis out i left Thursday. Still in date. *kitten*. So i had my protein shake that they didn't throw out. *kitten*.
I'm so parched today. Water will be priority one. Fair chance today is taco day because i didnt prep any foods.
I will probably throw together chicken cacciatore tonight, even though dd ate my bell peppers.1 -
@Elise4270 - Dontcha hate it when people throw things away that haven't been there long! My DH does it with things in our fridge and says 'oh, I didn't think you were going to eat that'!
Have you thought about putting some hydration powder in your water for after your run/ride? I have found it really helps me to get and keeps me on the hydrated side better than just water.0 -
Well....
No planning means no better.
I knew the bell pepper had been eaten but forgot we had no onions. So I didn't cook the caccatori and at 2 slices of pizza and a bunch of watermelon for dinner.
Didn't prep any breakfast. Didn't grab protein shake or yogurt... todays a run day, but since i had a bike flat yesterday, i didnt get a bike in. I half thought about running at lunch and biking after to catch up on my plan. But, where's the food fit in if i havent preplanned better? I've set myself up for failure. Idk. Maybe i can salvage it and scrap the bike.
My hormone pellets have worn off. I'm dull and tired, and my face threatens a rosecea flare since i keep forgetting to take my medicine, because I'm dull.
Hope everyone is staying on track, mastering those gaps in self care.
ETA My mind is preoccupied with this nerve damage/muscle loss issue. Maybe thats partly why i cant remember anything.2 -
Well....
No planning means no better.
I knew the bell pepper had been eaten but forgot we had no onions. So I didn't cook the caccatori and at 2 slices of pizza and a bunch of watermelon for dinner.
Didn't prep any breakfast. Didn't grab protein shake or yogurt... todays a run day, but since i had a bike flat yesterday, i didnt get a bike in. I half thought about running at lunch and biking after to catch up on my plan. But, where's the food fit in if i havent preplanned better? I've set myself up for failure. Idk. Maybe i can salvage it and scrap the bike.
My hormone pellets have worn off. I'm dull and tired, and my face threatens a rosecea flare since i keep forgetting to take my medicine, because I'm dull.
Hope everyone is staying on track, mastering those gaps in self care.
ETA My mind is preoccupied with this nerve damage/muscle loss issue. Maybe thats partly why i cant remember anything.
Oof, it sounds like you have a lot on your plate right now (not a food pun)! It’s okay not to be perfect - just do what you can. If trying to get back on plan is going to set you up to do nothing, maybe just pick what you’d rather do - bike or run - and just do it. Something is always better than nothing. *hugs*
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Made a salad for lunch and cut up and weighed three more salads while I was at it. Food prep!
Of course, it only took two bites before I dribbled ponzu sauce on my boobs, just to make sure I can’t feel too on top of things.2 -
Ok... I am in a funk. Rest day yesterday. Was going to go to the gym to run today because to the ungodly heat and smoke. Our sky looks like it is very cloudy but it is all smoke and ashes from the Holy Jim fire and they have issued an air quality alert, unhealthful to all, stay indoors. We are also looking to buy a new car and all of a sudden DH is on top of it. Spent a few hours again yesterday afternoon and he wants to go today too. When I am like this I just don't even want to eat. Last night I had Panera salad for dinner (and a roll) and still needed more calories, carbs and protein. Had some Tera's in a cup of (decaf) coffee and a bit of vanilla ice cream (0.25 cup) to bring my numbers up. Then I couldn't go to sleep
I do have strength training tonight so maybe that will help.
We are going to the Hollywood bowl tomorrow night and chicken curry is the main course. I need to bring sides so I have decided on a quinoa tabouleh, vegetarian samosas, naan and a cilantro mint dipping sauce.2 -
Life is rough.
Sure you have great weeks where you're happy, plodding out some mileage, eating right, health concerns are rightly put into the hands of professionals where you don't have to carry the stress, all the bills are paid, work problems are mearly a source of entertainment, you're immune even to your son's latest drinking binge that lands him a DUI and girlfriend trouble.
Then the hormonal tides change and I turn in to a big baby over everything. My check engine light is gonna do me in.
I had a root fracture on #12 tooth, so out it came today. Which is next to 13 that came out 2 years ago and have yet to get a crown on the implant post (braces got in the way). I'm positive 12 was damaged in the treatment of 13. So to hear today that the new 12 post is not as tight as he'd like it, really makes. me. angry. And I think schister. And my check engine light is on with a critical warning.
Soft and liquid foods today, so dh bought pizza. 😑 I'm on my second piece because I'm not waiting for the caccatori in the ip. But i am waiting for dh to hold my hand at the auto mechanics for the grim news my car baby is sick and much money will fix it. *Sigh* luckily dh is good at holding it together when I'm anxious.2 -
...the auto guy is closed for 2 weeks, and our tv just went out. Did i mention the roof is leaking?
Universe wants me to eat nothing but cheesecake for for three days. 😂 Ah well, ahit happens.3 -
...the auto guy is closed for 2 weeks, and our tv just went out. Did i mention the roof is leaking?
Universe wants me to eat nothing but cheesecake for for three days. 😂 Ah well, ahit happens.
That is a crazy crummy run of bad luck! Maybe just one cheesecake. At least no more than one per day.
I’ve gotten pretty good about 150-200 calorie snacks, but the problem is when I keep going back for more, and more, and more... I guess today will be a maintenance day. So it goes.2 -
Ok... I am in a funk. Rest day yesterday. Was going to go to the gym to run today because to the ungodly heat and smoke. Our sky looks like it is very cloudy but it is all smoke and ashes from the Holy Jim fire and they have issued an air quality alert, unhealthful to all, stay indoors. We are also looking to buy a new car and all of a sudden DH is on top of it. Spent a few hours again yesterday afternoon and he wants to go today too. When I am like this I just don't even want to eat. Last night I had Panera salad for dinner (and a roll) and still needed more calories, carbs and protein. Had some Tera's in a cup of (decaf) coffee and a bit of vanilla ice cream (0.25 cup) to bring my numbers up. Then I couldn't go to sleep
I do have strength training tonight so maybe that will help.
We are going to the Hollywood bowl tomorrow night and chicken curry is the main course. I need to bring sides so I have decided on a quinoa tabouleh, vegetarian samosas, naan and a cilantro mint dipping sauce.
Sorry about the funk and the smoke. Wasn’t the SF marathon canceled last year because of the wine country fires? I grew up in Calistoga and have family that had to evacuate from Sonoma and Santa Rosa - scary stuff. ETA: Google says it was not, so I must have been thinking about something else.0 -
@shanaber I comisurate with you on the funk! Hope dinner makes up for the lack of calories/macros earlier! And those fires clear off soon. Air quality here hant been so great with the heat. Its just been an ugly brown red smog looming about.
I did not get cheesecake. But dh got a new tv. 🤔 Honestly i said "i don't care as longs as my car gets fixed". Its funny how we avoid credit card use to keep zero balances until the tv goes out haha! Nah, to be fair, he did talk of getting me a rental if needed.0 -
@shanaber I comisurate with you on the funk! Hope dinner makes up for the lack of calories/macros earlier! And those fires clear off soon. Air quality here hant been so great with the heat. Its just been an ugly brown red smog looming about.
I did not get cheesecake. But dh got a new tv. 🤔 Honestly i said "i don't care as longs as my car gets fixed". Its funny how we avoid credit card use to keep zero balances until the tv goes out haha! Nah, to be fair, he did talk of getting me a rental if needed.
Well, an emergency is an emergency.
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Today was a mess but not nearly as bad as @Elise4270's! We went to the Subaru dealer to see one of the 2018 cars they have in stock and ended up buying it - took all friggin day. Towards the end I was not even hearing what the finance guy was saying I was SO hungry! I missed running, missed lunch(!), missed snacks(!), missed my training session. Well my trainer was nice enough to take me at 8pm so I got to have some dinner 1st. I am hoping that the smoke and ash (that is now all over my new car) is gone in the morning! Not likely though it depends which way the wind is blowing.
@MegaMooseEsq - nope they didn't cancel SF last year - I ran the 1st HM over the bridge and it was freezing! We did see a lot of smoke on the drive up though but not from the Napa/Santa Rosa fires.
@elise4270 - I hope they can fix your implants! I have a wonderful dentist. I started with his father when I was in college and have had the son after the dad retired for more years than I saw his dad! I don't know what I am going to do when he retires! He is only a couple of years younger than me and already only working 3days/wk so I figure retirement is coming soon. I do not want to have to find someone else. Our daughter still comes home to see him too because she doesn't want to have to find someone else in Seattle.
So tonight was El Pollo chicken even though I had planned to cook I just ran out of time. Not a bad choice but not nearly enough calories today. With a good breakfast and protein bars I did ok on the macro split - just needed more of everything.
I did shop after the car and got all the things I needed to make the tabouleh, etc. The tabouleh is essentially made I just have to put all the parts together tomorrow. I also made the cilantro mint sauce and it is delicious (I love cilantro anyway). So all I need to make tomorrow are the samosas. It is going to be a fun dinner and a fun concert (Star Wars: A New Hope in concert) where they show the movie and the orchestra plays the music live.2 -
Hope you all had a great weekend! Are you ready for the week? Meals planned?
I am going to make chicken in the IP one night, make Chinese another might and spaghetti sauce in the IP as well.
We are going on a short road trip on Wednesday to pick up some wine and of course do some wine tasting... this particular winery also has a restaurant with a lovely outdoor patio where we will likely have lunch or an early dinner!
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No meals planned here.
I bought cubed steak to pan fry with kraut, potatoes and German cabbage. Kind of a snitzle.
Beyond that, we haven't planned anything. I'm still consumed with my car situation, hoping the mechanic is back open Monday.
I'd like to throw together a roast and some veggies for a breakfast dish. Greens maybe with some rice. But haven't shopped. I'd also like to make some more beans.
Dh did agree that pizza is not a good choice for impromptu meals. So hopefully we'll get that out of out diet finally. We've done good this weekend. Lots of fruit, veggies and no wheat.0 -
I have an entertaining question:
How well do you like you're food cooked?
And are you a texture eater or do you eat for the flavor?
What is it about your favorites that make them your favorite?
For me that really depends on 1)if I'm cooking and, 2)how hungry am i? I'll eat anything hungry. I have no patience or control. I feel like an animal if I'm waiting for something to be done cooking.
Meat, rare to medium rare.
Veggies. Just soft enough to eat. More of a lightly steamed consistency
My favorite foods are creamy fatty foods, like mashed potatoes, yogurt, ice cream, nut butters. I find something to put butter on just to eat the butter. Salty fatty foods are yummy.
I'm definitely a texture eater. I don't care for sweets, but for some reason won't restrain myself once I've had one. Although, I'll admit that has been better lately and I've only given in to 2 or 3 donuts and that seemed done out of defiance rather than uncontrolled cravings.0 -
Interesting questions...
I am definitely a flavor eater - I like to have the seasonings, spice and sometimes heat. That said there are many things I cannot eat because of the texture. Our niece is the same way. Our daughter is driven by smell, if she doesn't like the way something smells she won't eat it and she has an amazing sense of smell since she was tiny.
I love meat and a steak grilled just to medium with a bit of bleu cheese is my absolute favorite. The salty meat and tangy cheese! yum!!
Cooked veggies have to still be crisp - nothing mushy or soft (that texture - yuck) and nothing on them - just plain veggies... no salt no pepper no sauces.
I love homemade cookies... oatmeal raisin is my favorite. The sweet raisins, crunchy oatmeal and walnuts!
I like breads/carbs - not necessarily sweet but I do love scones, banana bread or just whole grain toast, but home made. So I either don't make them or I freeze what I make so I don't eat much of it. I will eat bits and pieces of things. So a scone may last several days or a week.
Donuts, cake, pies, ice cream - I can have a bite or none at all and walk away not feel like I am missing a thing.
I like plain dark chocolate with sea salt or even tajin but one once in a great while. Definitely not milk chocolate.
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