Tuesday, January 31, 2012
I burned about 500 calories walking/jogging with dogs today.
Total calories from food were about 2100.
Breakfast was an oat/chocolate chip cookie, full-fat plain yogurt, a nut/dried fruit bar
snack: hardboiled egg, sugar snap peas
lunch corn crackers with 2 slices turkey breast and 1 avocado
afternoon snack: fruit salad, chocolate sesame bar
dinner: radish greens, brown rice turkey breast
I was away from home most of the day and that made eating regularly a challenge.
I'm going to sit down and watch Biggest Loser. I'm not hungry and will just have a cup of tea.
Monday, January 30, 2012
After getting a lot less sleep last night because of the wind I was not sure how that would affect my running.
I ended up running 5.5 miles as planned, speed 4.2 mph, on the slow side for sure, and I felt hungry for carbs half-way through the run. I'm wondering if that is just the power of suggestion or maybe some wheat withdrawal. Pulse was at 132, on the low end.
I also did some walking with the dogs and ended up burning about 1000 calories total through exercise.
Breakfast was full-fat yogurt, blueberries, banana, ground flaxseed, pumpkin seeds, about 600-700 calories.
After the run I had very little time so had a coconut water and a few tablespoons of vanilla ice cream, about 200 calories total.
In the late afternoon I got hungry and made myself a 3 egg omelett with radish greens, cooked in coconutoil, some rice crackers with hummus, total calories about 800.
At dinner time I had a pear and a big mug of mint tea with honey, some almond butter and an apple, calories about 300, total for the day about 2000
I'm not hungry for any other snacks.
Monday, January 30, 2012
I've read several more chapters of the book "Wheat Belly" and learned that about one in 133 people in the US (and other wheat eating countries probably) have celiac disease but only 10% are diagnosed. Only about half of them have the more typical symptoms of gastrointestinal cramping, diarrhea etc. the other half have anemia, migraine headaches, arthritis, neurological symptoms, infertility, short stature (in children), depression, chronic fatigue or later in life gastrointestinal cancer.
Another interesting piece of info from the book was that the author recommends against eating special "gluten-free" products like tapioca starch, potato starch, rice flour etc. because while these things are gluten-free they are extremely high on the glycemic index and are a very bad idea for people who have diabetes or want to lose weight. When I talked to a friend who is diabetic he informed me that diabetics who desperately need sugar because of risk of insulin-shock can be given french fries or other potato starch.
My second wheat and gluten-free (I'm not eating barley or rye either) day went well.
My breakfast yesterday was a big bowl full of plain full-fat yogurt with apple, banana, walnuts and rolled oats.
Lunch was a some chicken breast, green beans and a few raisins for a sweet treat.
In the afternoon I got hungry, probably because my lunch was slightly rushed and was pretty low in calories for what I typically eat. My afternoon snack was some kale salad, bought at the food coop, and a full-fat cup of vanilla yoghurt (18 grams sugar) .
We only had dinner a little late and I was getting hungry. I had 2 fairly big crepes made with buckwheat and corn flours filled with two thick slices of pepperjack cheese and a bowl-full of mixed sprouts. After dinner I felt like fruit and ate a satsuma orange.
Again no desire for sweets or anything else after dinner.
I drank lots of green and herbal tea throughout the day along with water.
Again I only got minimal exercise in because of time constraints and weather. About 1 mile of running and another mile of walking (if you count the half mile through the mall).
Today is my day off so I'm hoping to fit more exercise in. After a very windy night that kept me up for a couple of hours I'm hoping to get a good run and some extra walking in today.
Sunday, January 29, 2012
It was pretty easy so far. I stepped on the scales yesterday morning and my weight was down one pound to 139. So this will be my baseline.
I started out with buckwheat pancakes made with buckwheat flour, duck eggs and milk, and added blueberries, a teaspoon of honey and walnuts as well as a cup of green tea.
Lunch was on the late side, away from home, but I decided to eat slowly. A cup of homemade- type Chili with grassfed beef, organic black and kidney beans and corn and tomatoes, served at our local food coop. After lunch a cup of decaf with lots of half-and half. My daughter and I shared a gluten-free brownie mid-afternoon on the way back home and when I got home I had a little plain full-fat yoghurt to make sure that the sugar did not lead to an insulin spike.
At night I found out to my surprise that I was not hungry. This is very unusual for me, especially after having had some sugar hours before. We started watching a movie and around 8 pm I decided I'd better eat something or I'd get really hungry shortly before bedtime. I had a cup of tea and a small bowl-full of raw sugar snap peas. That's all, just something to crunch on. I went to bed around 9:30pm not feeling hungry at all.
Can't wait to see if that was coincidence.
This morning I noticed that my feet and lower legs did not feel slightly swollen for the first minute after getting out of bed, something that I had attributed to the running I am doing. After this I read in one of the posts on the "Wheat Belly" group that someone else mentioned swelling in the legs going away.
My weight was down about another 1/2 pound this morning but much too early to draw conclusions, since I did not eat much dinner.
I should add that I did not do so well in the exercise department yesterday, only 1 hour of walking instead of two. I guess I'll call that my rest day.
Planning on a shorter run today, probably 5 miles if it's not too windy.
Saturday, January 28, 2012
I did my long run today, distance covered is 8.4 miles in 2 hours, average speed 4.2 mph and average heart rate 132. This is slower than what I was hoping for but given that I hardly ran in the last two weeks and missed two long runs I can't complain.
Exercising less and giving in to a few temptations these last few weeks has added another two pounds to my weight and I decided I want to lose as much of that as possible before the half-marathon since every pound I'm not carrying around should make me a little faster. Of course losing weight is harder while training so I will only reduce my calories a litte, maybe down to about 2200, but I won't count, just estimate, and I will reduce grain and beans by eating smaller servings while increasing raw veggies.
Ideally I'd like to lose 10 lbs. in 5 weeks but that is probably unrealistic in that short a time and given the amount of time I have to exercise, so I'll be happy if I lose 6, down to 134 lbs.
I will weigh myself daily, but know that daily variations can be several pounds depending on water intake,hormones etc. , so I will mostly be looking at the weekly average.
I've started reading the book "Wheat belly" which talks about the role that wheat (of the modern variety) has in keeping people from losing weight. We have been on a gluten-free (and therefore wheat-free) diet since the beginning of the year, but I did allow myself a few servings of wheat during that time so I'm planning to leave out all gluten for the next 5 weeks to see how that works for me.
Of course I do burn more calories by running longer distances now, today it was about 900 calories for the long run and the other two runs of 5-6 miles each should be around 600 calories each for a total of 2100 calories from running. In addition I will increase my walking to a regular time of 2 hours 3 times/week on the non-running days up from 1 hour which should let me burn about another 1400 calories a week. This should result in weight loss of about 1 lb./week just from the additional exercise.
This will be an interesting experiment.
Another thing that should help is that I'm getting much better about getting to bed earlier and getting up when the sun comes up. Sleeping better and more should help my overall energy level and make it easier to eat less.
As far as my running for the next 5 weeks I'm still trying to make up my mind if I want to increase my distance by about a mile each week, making my long runs significantly over 2 hours or if I should just continue to do 2 hour long runs and see if my time improves.
I know that either way I should have no trouble covering 13.1 miles, in fact I could have run quite a bit longer today if it hadn't gotten cold and dark.
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