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Getting back in the rhythm of low-carb eating and exercise

Tuesday, March 06, 2012

I don't know if I'll find the time to actually track my food but at least I can record it here and then count the carbs later.
Breakfast: 6 oz. full-fatgreek yogurt, 1 oz. macadamia nuts, 1/2 oz. gound flax seed, 6 oz. blueberries, large cup green tea
Lunch: 4-duck egg omelett with 1 green pepper, 1 oz. grated asiago cheese
Snack: 1 small banana with 4 oz. full-fat greek yogurt, 12 oz. coffee with lots of cream
Dinner: 10 oz. roasted chicken skin on, half dark, half white meat
large dark green lettuce salad with cider vinegar and 3 tbsp. olive oil
dessert: Fuji apple with 2 tbsp. almond butter, 2 pieces dark chocolate
I pretty much ate what I was hungry for and I was pretty hungry today. My body may still be repairing itself after the half-marathon so I did not try to restrict the carbs too much.
My one hamstring was still a little sore so I decided to wait with running until tomorrow and walked for about 2 hours instead. It was cold but sunny.

  Member Comments About This Blog Post:

CALI_POPPY 3/8/2012 1:49PM

    You have the mind of an athlete! One whom knows what one needs.

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GLC2009 3/8/2012 1:46AM

    you pig, seriously a 4 duck egg omolette??? i'm sorry, i'm kidding. but, seriously, when my dh wants an omelet with me, i do 6 chicken eggs and we never eat it all. so, we are 2 chicken eggers.
hats off to you my friend.
and at this point in time, i want you to know, you are somebody who's info i look at with great respect.
luv ya,

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FREELADY 3/7/2012 12:17AM

    Sounds like great nutrition! Really appealing too. Excellent fuel for the rebuilding process!

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Back to low-carb

Monday, March 05, 2012

This past week I increased my carb intake significantly, in part because eating raw honey always helps me to get over viral infections faster, but it is fairly high in carbs.
This week I'm getting back to low-carb, meaning no grains, beans, refined sugar or high-starch veggies like potatoes and only one piece of fruit per day.
I hope to resume my running tomorrow since today we had pouring rain for most of the day.
From now until late October I hope to spend a lot of time outside, running, horseback riding, swimming, hiking and gardening. I'm also hoping to fit in a little bit of strength training again.
And then there are also a couple of home/barn improvement projects.
Yesterday we had temperatures in the 60's and got a taste of spring.

  Member Comments About This Blog Post:

MARTHASPARKS 3/6/2012 10:27PM

    Glad you're feeling better and back to living the best life for you!

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SPARKLYEYES71 3/6/2012 9:14PM

    Glad you are feeling better and getting back at it.

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SUPERMOUSE35 3/6/2012 8:30AM

    Best of luck getting back on track!

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KANOE10 3/6/2012 7:46AM

    Glad you are feeling better and can get back to running. We had a day in the 60s yesterday and it was wonderful.
I am only eating one piece of fruit a day also!

Enjoy your low carb life today. You are doing great.


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FREELADY 3/6/2012 12:22AM

    Do you need one more day to fully clear the virus? Running does tax your system. But you are managing so sensibly. I enjoy hearing your strategies and wisdom.

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Snake River Canyon Half Marathon - 2 new pictures in my gallery

Saturday, March 03, 2012

I finished the race. It was slower than what I had hoped, 2 hrs. 51min. 54 seconds inofficial time, average speed 4.6 mph. Official time is not posted yet.
I knew during my warm-up that I was not fully recovered yet because my heartbeat was about 15 beats higher than I expected. I felt good overall so decided to just see how things are going to develop.
The first mile took 12 min.10 seconds and at that point I thought I might be able to keep up that speed and even increase a little at the end. My pulse was around 140. The first half of the run went smoothly and I increased my speed a little after the first third, letting my pulse come up to 146. My half-time split at the turnaround was 1 hour 23 min. which gave me hope because I thought I would be able to increase my speed quite a bit.
On the way back the wind picked up significantly in the canyon slowing all the slower runners down a lot who had not made it back yet. I ended up walking several times because I was just as fast that way but at a lower heart rate.
On the last mile I had enough energy to pass several people and finish strong with my pulse going up to about 160 but I was pretty wiped out when I was done. My average pulse during the race was 145 and took about half an hour to get back under 90, another sign that I was not quite back to normal. I got pretty cold and was too tired to eat much. When we got home an hour later I took a nap before I felt ready to move around.
The good news is that I have only minor muscle soreness and should be ready to run again in 2 days.
It really helped that I was wearing my heart rate monitor. I have never tested my maximum heart rate and have no desire to do so but I knew roughly what heart rate I can maintain for several miles.
Overall this may have been my hardest run so far. emoticon
Did I mention before that I don't like to exhaust myself? emoticon
I'm hoping my next run, probably a 5 K will not only be faster but also easier. emoticon
Tonight we are celebrating with steak and sweet potatoes with lots of butter and cream.

Thank you to all who were sending me good thoughts for today.

  Member Comments About This Blog Post:

HICKOK-HALEY 3/5/2012 3:22AM

    Good for you. I think you handled the race just fine, giving that you are still recuperating. Well done! emoticon

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MIRAGE727 3/4/2012 4:56PM

    I'm into finishing! You did it! Outstanding!
And just think, you can do it again. Celebrate! All the best...

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    You did well Birgit!!! emoticon emoticon

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TWEETYKC00 3/4/2012 9:39AM

    Congratulations on your run! It may not have been the time you wanted, but that is still a wonderful accomplishment.

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KANOE10 3/4/2012 9:36AM

    That is great that you finished a half marathon!!!!!


Is that the Snake River Canyon in Oregon?

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LOSER05 3/4/2012 9:01AM

    Good for you!

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PDQ1203 3/4/2012 8:57AM


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CONRADBURK 3/4/2012 8:26AM

    Good job! I am proud of your accomplishment. Keep sparking!
emoticon emoticon emoticon emoticon

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KRISZTA11 3/4/2012 7:10AM

    Congrats to finishing the race, I find your time impressive!
And you look great on the pictures.
Wish you a relaxing rest of the week end!

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MARTHASPARKS 3/3/2012 11:43PM

    Bravo. It may have been slower but you're not up to par and I suspect it was force of will that got you over the finish line! Celebrate and feel better.

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FEB_SHOWERS16 3/3/2012 11:26PM

    Congratulations on such a great success!

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Short run, feeling a little stronger - low carb lifestyle gaining in popularity

Thursday, March 01, 2012

This blog has a little bit of everything:
Whatever the bug was I had was more than just a cold, but I think it's on it's way out, at least not a bacterial infection. Maybe I had the flu. Today I went for a very short run of about 20 minutes, walked dogs for half an hour and did half an hour of ice skating. My energy level is still a little lower than normal, but I think I can do the half-marathon on Saturday, probably will not try to race it, just finish, depending on how I feel. The only thing that might stop me is the weather. Today we had freezing rain that would keep me off the road if it continues.
I'm allowing myself a few extra carbs still, today most of a banana in my breakfast cereal, one bite of oatmeal cookie and a few pieces of milk chocolate with hazelnuts. Chocolate with nuts is higher in fat and lower in sugar even if it's milk chocolate, which I like best. I still don't have any cravings for larger amounts which makes me happy.
I talked to someone today about using chlorella together with cilantro and milkthistle for detox from heavy metals which may help me to get rid of some more mercury from my amalgam fillings. I have 4 left to be removed which may take quite a while longer to get done.
I have never tried Chlorella so hope to do some research on it in the coming week.

Today I took inventory at our local food co-op as far as low-carb eating. While this is my absolute favorite place to shop for groceries the low-carb selection is a little more limited than for other diets. They have almost everything organic one could hope for including a great bulk selection of grains, beans, oils, herbs and even meat. But the choices are much greater for vegetarians than vegans when it comes to prepared foods or deli foods. I'm mostly limited to the salad bar, which fortunately includes several cheeses, cooked chicken and a variety of nuts as well as olive oil. Overall alternative grocery stores like this one are still more geared towards vegan and vegetarian eating and cooking from scratch with less common ingredients. Gluten-free foods are quite common, but usually gluten-grains are replaced with gluten-free grains like quinoa, rice or with starches like potato or tapioca. The small book selection has lots of options for all organic, vegetarian and alternative medicine lifestyles but not a single book on low-carb or grain-free eating. I suspect that since some major criticisms of the Atkins-diet the new wave of low-carb eating is still a fairly well-kept secret that is just starting to gain in popularity. I do expect things to develop very quickly over the next year or two as the evidence of success for many people with both weight loss and significant energy gain is growing. I was amazed to see the growing number of researchers from a large variety of disciplines and from well-respected research institutions devote themselves to studying low-carb lifestyles.
It would not surprise me at all if in the next couple of years the obesity rate would finally decline significantly in this country as a result.

  Member Comments About This Blog Post:

MARTHASPARKS 3/3/2012 10:35AM

    Let's hope it catches on more. I'm thinking of you and sending you positive energy for the 13.1! Let us know the results!

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ADZY86 3/2/2012 10:32AM

    I really do think it's going to catch on more and more over the next couple of years. The research I'm seeing is slowly starting to lean towards it, without yet expressly saying that people need to cut right down on carbs.
I'm just glad that we've seen the light as early as we have. Because when it does finally catch on, we'll be able to put forth 2 years of 'told you so!' emoticon

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MYLADY4 3/1/2012 9:39PM

    I too hope the grain free lifestyle catches on.

Glad that you are feeling better and good luck on the half marathon. Mine is the first week in May and my goal is to finish before the marathoners get done.

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Link to many videos on Vimeo about low-carb lifestyle

Thursday, March 01, 2012

There is an unbelievable amount of info from the Ancestral Health Sympositum in 2011:


There is another symposium scheduled this year in August which looks even better. I wish I was able to go.

  Member Comments About This Blog Post:

CONRADBURK 3/1/2012 11:27AM

    Awesome! I bookmarked the site so I can start watching the videos after the Paleo Summit is over! Thanks for sharing this link!
emoticon emoticon emoticon

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KANOE10 3/1/2012 8:56AM

    Thanks..I am going to check it out. The more info on low carb the better.

Have a great low carb day!

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