Friday, April 25, 2014
So I'm doing well with my blended veggie smoothie challenge. It's made it SO easy to get 5 or more servings of fruits and veg in daily - and my fiber consumption has skyrocketed!
But I noticed the past 2-3 days, I've been HUNGRY - despite going over my daily calorie limit by 300-500 calories. So I looked back at my nutrition breakdown to see if I could figure it out...
No issue with fiber - easily getting 25-30 (or more) grams per day.
No issue with sugar - only getting what comes naturally in the fruit or veg - nothing added.
Protein - possibly an issue... I do add either rice protein powder or nonfat Greek yogurt to my smoothies, but my overall daily intake has been hovering around my minimum suggested.
Fat - I think this could be the culprit... Been under on fat, which is generally never a problem for me, since all things fatty I find delish! But smoothies are sort of naturally low fat - so I hadn't realized how much i'd cutback my daily intake.
So for today's experiment (and isn't experimenting with food, and specifically eating, FUN??), I added avocado to my smoothie. Eager to see the effect on my appetite over the day... I'll report on it tomorrow. Ingredients: 1/2 Haas avocado, 1 T heaping rice protein powder, 1 large raw beet (peeled with greens included), 1/2 lemon (with peel), 1 cup frozen blueberries, ~1 cup filtered water. Here's the nutrition breakdown, as per the SP recipe calculator:
Check out that FIBER!
Total Fat 14.7 g
Saturated Fat 2.0 g
Polyunsaturated Fat 2.1 g
Monounsaturated Fat 8.7 g
Cholesterol 0.0 mg
Sodium 172.6 mg
Potassium 1,191.4 mg
Total Carbohydrate 47.0 g
Dietary Fiber 18.0 g
Sugars 22.8 g
Protein 17.5 g
Vitamin A 36.9 %
Vitamin B-6 25.4 %
Vitamin C 111.0 %
Vitamin D 0.0 %
Vitamin E 17.2 %
Calcium 10.6 %
Copper 23.9 %
Folate 56.4 %
Iron 26.6 %
Magnesium 21.3 %
Manganese 43.0 %
Niacin 15.4 %
Pantothenic Acid 18.4 %
Phosphorus 21.1 %
Riboflavin 18.1 %
Selenium 2.3 %
Thiamin 13.6 %
Zinc 8.5 %
Tuesday, April 15, 2014
So fast, they almost missed me going by... Okay, maybe not - but I finished it all the same! At a slow pace - but not walking either. And I did fall short of my one year Sparkaversary goal of completing the full marathon, but I am so much farther along in my journey to health and fitness than I was last April - so I'm happy!
Thanks to my bro' for traveling from Pittsburg to Raleigh with me, and for running it with me - keeping me accountable!
Two interesting things... First, I had a post-race massage, which I felt like was a huge, silly indulgence for a marginal "athlete" - but not only was it marvelous feeling, I have minimal soreness. That is really something, since i was very poorly trained over the past 12-16 weeks. So from now on, I will make sure I plan on scheduling a therapeutic massage.
Second, I had a gait analysis from the Brooks shoe people at the pre-race expo, and they said I run like I have a leg length discrepancy, but my legs measure the same. They suggested I get a chiropractic analysis....
SO - any of you local DE Sparkpeople know of a good chiropractor and/or massage therapist locally that cater to sports medicine/runners?
Wednesday, April 09, 2014
So I mixed things up a bit the past two days, and made spicy predominantly veggie-themed smoothies, which were an interesting change of pace. Being someone who will eat just about anything, I found them to be pretty good - but I'm pretty adventurous.
I included 1 apple, 3 carrots, 1 cup fresh parsley (with stems included), 1/3 cup honeydew melon, 2 cloves garlic, 1 hunk fresh ginger root, 1/2 ripe haas avocado, 1/4 t cayenne pepper, 1/4 t turmeric, and enough water to make it liquid. That made 2 16-20 oz servings. It was lightly spicy, but I don't think i would want it any spicier in the morning. The color was like guacamole. You could taste the spice and the parsley most of all. I kind of like the taste of parsley - and this reminded me a bit of taboulleh salad. I sort of hoped the parsley would ease any garlic breath. Nobody complained, so maybe?? And the nutritional stats were pretty impressive! 200 calories - nearly 10 grams dietary fiber - 100% of the RDA for vitamin C, 300% of the RDA for vitamin A, and 970 mg potassium!
And tonight I got in a 5 mile run, and it didn't feel too bad at all! This nice weather has been such a welcome change from the past few months of cold and dark. I am so ready to close the chapter on Winter 2014!
Monday, April 07, 2014
Today's smoothie included lots of green things - cucumber, kale, honeydew and celery - as well as an orange, and a small bit of fresh pineapple I needed to use up. The taste was light - mostly the honeydew. The color was grass green. Hubs refused to even taste it! What a chicken!
Got 2 miles of exercise in walking to work, but bummed a ride home from hubs this evening, since it was raining pretty hard. Planning on an hour of elliptical and a little upper body toning once I finish up my snack smoothie.
While I do that, I think I'll surf the internet for veggie smoothie recipes that incorporate some savory spices...
Sunday, April 06, 2014
So, for the past 4 months or so (has it been THAT long already??!) I've done a bit of backwards sliding. I quick tracking and checking in with Spark regularly. I got a bit lax with my water intake. I got a bit lazy with exercise. I avoided the scale... And I gained about 10 lbs back. Argh!
So it's time to turn that around now. For reals....
See, I've tried once or twice already, but fizzle out within a week or so. So this time I'm trying something a bit different to hold my attention long enough to get momentum on my side again. I have looong wanted a Vitamix blender. Mostly I wanted it to make fruit smoothies, but my sister in law has one, and uses it for all kinds of crazy stuff, like nut butters and gluten-free flours and home-made baby food... In researching the options, (Blendtec and Ninja also make nice high end professional blenders) I came across a review comparing the pros and cons of each on a web blog by Blender Babes. Besides the name being a riot, the review was awesome, and persuasive enough to inspire me to take action.
I took the plunge with a Vitamix (currently on sale with free shipping thru Sur La Table) and broke that baby in this morning! I am trying a 21 day whole juice challenge (with a brief interval this coming weekend for a trip I had planned ages ago). Here's the link to the challenge if anyone feels like checking it out.... http://www.blenderbabes.com/weightloss/
SO TODAY IS DAY ONE:
My goal is to have 2 smoothies per day - one in lieu of breakfast, and one between lunch and dinner, in place of a snack.
Ingredients in today's concoction:
1 beet, peeled, with greens
1 carrot, peeled and rough chopped
3 small stalks celery
1 small grannie smith apple, cored
1 medium ripe banana
1 cup frozen mixed berries (strawberries, blueberries, raspberries, blackberries)
1 cup filtered water
Blended smooth as silk, color was a deep raspberry. Tasted mostly the banana, and a hint of apple. Not bad! I am thinking this is going to be a really easy way to get in those 5 or more servings of veggies each day!!
Works out to make two servings, at 190 cal per serving.
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