Tuesday, January 17, 2012
I tracked my food yesterday in part to try out this feature on Spark and in part because I wanted to see how many carbs I eat when I don't eat beans or grains.
The first suprise was that spark recommends 1600-1950 calories for me. That is about 500 calories less than I eat on days when I don't exercise in maintenance mode. On days when I run and/or crosstrain I eat around 3000 calories, sometimes more.
The carb recommendation was 208-301 grams, my carbs yesterday were 110 grams so this was not surprising since I was trying to eat lower carb.
The fat recommendation was 41-72 grams which seemed extremely low to me compared to the carb recommendation. My fat intake was 151 grams and that was with only 3 meals without dessert. A typical day for me would be more like 200 grams.
The protein recommendation was 65 grams and I had to add a piece of cheese to meet that requirement. I usually get a significant amount of protein from a combination of beans and grains and I can see how not eating a lot of those and reducing the carbs that way will also lower my protein intake. This would require me to eat more of more expensive sources of protein. In the long run I would not want to do this.
I may keep track of my eating tomorrow eating mostly grains and beans with some veggies and dairy added just to see how that changes my balance of macronutrients.
Overall I can already say that I would hate tracking food every day. There are several reasons. It takes much more time to record food combinations I have not eaten before but I believe in trying new foods all the time and making up new recipes all the time, in fact I hardly ever use the same recipe twice. Anything that is made from scratch (and usually healthier) is more work to track than packaged foods. Instead of spending the time recording foods I would rather have more time to exercise knowing that will make me much happier.
Having said all this, while I'm experimenting with changes in my diet tracking is very interesting to see the proportions of macronutrients and it's worth the extra time.
Today I was playing taxi driver for my daughter most of the day and ate only lunch at home. Everything I ate was fairly healthy but impossible to track.
Breakfast was a vegetarian crustless quiche with some breadcrumbs in it, snack was a handful or two of walnuts and raisins, lunch was a whole-grain melted cheese sandwich, afternoon snack I can't even remember and dinner a home-made lentil stew with carrots and beef. I think I feel like a good serving of ice cream for dessert with a few berries added. I definitely was hungry for some carbs by lunch time today, not sure if that was just habit or because I ended up having some bread in my breakfast.
Thursday, January 12, 2012
I felt better today, not 100% but close. We had bright sunshine but under 30 degrees most of the day. I walked dogs in the morning for about an hour.
We went ice skating for about an hour after that and then I went for a 4 mile run. My heart rate monitor malfunctioned for the first mile or so, I probably didn't moisten the strap enough. After that it stayed around 132.
I went for 4 miles in 57 minutes, average speed was 4.2 mph, not great but I think it was a little harder to run because of the cold. The last mile I was a little uncomfortable inhaling cold air running into the wind. I'm glad I'm back on track.
Overall a lot of exercise in one day.
I'm planning on a trail ride tomorrow.
Tuesday, January 10, 2012
I think it was probably starting on the day of my last long run. Not sleeping well did finally affect my immune system, nothing major, I can't even call it a cold, just a mild sinus headache for the last two days. But I notice these little things now. My running is always a little slower than expected at the usual heartrate and my muscles feel a little sore. We had a low-pressure weather front coming in and maybe I'm getting sensitive to that as well.
I had weaned myself off of coffee completely and not missed it but the last 2 days I needed a cup midday to be able to function, especially driving. I've been taking elderberry for the last two days and tonight I feel better. It really seems to help my immune system a lot.
Yesterday I spent a good hour ice skating and then walked the dogs.
Today I ran only two miles on the treadmill, average pulse 134, average 4.1 mph. The gym was packed and I really couldn't have stayed on the treadmill longer anyhow.
I'm planning on going to bed early again, hopefully the dogs will all sleep through the night tonight. I'm taking greater care to prevent light, even from our alarm clocks, to shine in my eyes.
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