Wednesday, June 13, 2012
I decided now that my weight is close to ideal at 131 lbs. , my eating habits allow my body to feed my muscle cells rather than my fat cells, and my running form as well as my endurance base are established there is no reason not to start a little speed work to eventually allow me to run faster even for half-marathons, my favorite distance so far.
I have never felt confident running faster than at 6mph on the treadmill so I decided to ease into it today.
I started with running for 15 minutes, increasing my speed at 0.1 mph every minute, from 4 mph to 5.5 mph with my heart rate ending at 156.
After that I did some strength training and stretching and at the end tried a few faster, still below sprinting intervals.
I started walking at 3 mph, then 1 minute at 6. mph, 1 minute walk break, 1 min. at 6.5 mph, 1 min. walk break, 1 min. at 7 mph, 2 min. walk break, 1 min. 7.5 mph, 2 min. walk break, 1 min. 8 mph, 2 min. cool down. I am a little worried about going faster on the treadmill so may do this on an outside track in the future.
I will still do at least 80% of my workouts at Maffetone heartrate, around 134 bpm and will build up my endurance again.
I'm hoping to run a 5 K in August under 30 min. this year and also to enter a trail half-marathon in early October which will require me to do more hill running.
I am also getting back into swimming regularly and doing some stretching to increase my flexibility for ballet and ice skating this fall.
Saturday, May 26, 2012
Well, you may want to rethink that. Regardless if you are trying to avoid wheat, gluten, or insulin spikes, so-called gluten-free foods are a really bad idea. In his blog of 5/22/12 Dr. Davis, the author of "Wheatbelly" explains why:
Just today I convinced myself that a gluten-free brownie isn't so bad. I knew better, of course, but I think that next time I'll eat some nuts or some dark chocolate instead.
Friday, May 25, 2012
Today we ate the strangest dinner I've had in a long time. I did not feel like cooking so I pulled out a bunch of things that were relatively low-carb and we had a Sushi-making party. We don't usually eat Sushi, definitely not the type with raw fish.
So this one was different. In addition to sheets of Nori (a kind of seaweed), we had hard-boiled duck eggs, Bergenost triple-cream cheese, carrot sticks, avocado slices, hummus, cream cheese and cooked Sauerkraut. We experimented with all kinds of combinations to make Sushi rolls and found a number of them surprisingly tasty.
This was better than any dinner with rice, potatoes or pasta, and much lower in carbs.
Wednesday, May 23, 2012
I was reminded several times this past week how many people still think of eating low-carb or eating primal, paleo, ancestral etc. as a diet, something that we do temporarily until the extra weight is lost.
But of course as soon as people go back to a "normal" diet, which really is very abnormal for our body they gain all or most of the weight back. High carb foods like sugar, grains and legumes will do the same thing that they did in the first place to make a mess of our bodies. Insulin levels will be all over the place, as will levels of various other hormones. Food cravings will return, leaving us nothing but will power to fight the constant urge to eat. For a while we will try to play mind games, drink a ton of water, micromanage out calorie-intake, count every move we make as exercise, trying to control what we can't control any more because it is impossible to fight this carb addiction.
The only thing that will work long-term to keep the weight off and to give us high energy levels to exercise is to skip most high-carb foods, get our carbs from large amounts of much lower-carb veggies and some fruit and dairy) and eat much higher fat levels that keep us feeling full. Insulin levels will drop again, cravings will stop, energy goes to muscle cells instead of fat cells, our body is getting closer to balance and feeling normal.
Low-carb is a life-style, call it low-carb, primal eating, paleo eating, ancestral eating, the basics are the same: cutting out large amounts of carbohydrates that were never natural to our diet to begin with, replacing them with healthy saturated and some healthy unsaturated fats (omega 3's and olive oil). The result is being able to enjoy good food without constantly thinking about and looking for the next meal, having plenty of energy throughout the day to exercise in ways we enjoy, not to lose weight but because we feel the strength in our body to do it that comes from providing healthy fuel.
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